.

CategorySub-catFoodNumberUnitsMetric (g)CommentSourceFavourable

.

Carbohydraterawalfalfa sprouts7.50cupOriginalMost

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CarbohydraterawAlfalfa sprouts7.50cupsLarryMost

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Carbohydraterawapple0.50pieceOriginalMost

.

CarbohydraterawApple0.50LarryMost

.

Carbohydraterawapple sauce0.38cupOriginalMost

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CarbohydratecookedApplesauce (unsweetened)0.38cupLarryMost

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Carbohydraterawapricots3.00smallOriginalMost

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CarbohydraterawApricots3.00LarryMost

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Carbohydratecookedartichoke1.00smallOriginalMost

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CarbohydraterawArtichoke1.00medLarryMost

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CarbohydraterawArtichoke hearts1.50cupsLarryMost

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Carbohydratecookedasparagus12.00spearsOriginalMost

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CarbohydraterawAsparagus1.00cupLarryMost

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CarbohydraterawAsparagus12.00spearsLarryMost

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CarbohydraterawBamboo Shoots, cut4.00cupsLarryMost

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CarbohydraterawBarley, dry0.50TbspLarryMost

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Carbohydraterawbean sprouts3.00cupsOriginalMost

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CarbohydraterawBean Sprouts3.00cupsLarryMost

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CarbohydraterawBeans, black0.25cupLarryMost

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CarbohydraterawBeans, green or wax1.00cupLarryMost

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Carbohydratecookedbeet greens1.25cupOriginalMost

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Carbohydratecookedblack beans0.25cupOriginalMost

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Carbohydraterawblackberries0.50cupOriginalMost

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CarbohydraterawBlackberries0.75cupLarryMost

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Carbohydraterawblueberries0.50cupOriginalMost

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CarbohydraterawBlueberries0.50cupLarryMost

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Carbohydratecookedbok choy3.00cupsOriginalMost

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CarbohydraterawBok Choy3.00cupsLarryMost

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CarbohydraterawBoysenberries0.50cupLarryMost

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Carbohydratecookedbroccoli1.25cupOriginalMost

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Carbohydraterawbroccoli2.00cupsOriginalMost

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CarbohydraterawBroccoli4.00cupsLarryMost

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CarbohydratecookedBroccoli3.00cupsLarryMost

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Carbohydratecookedbrussel sprouts0.75cupOriginalMost

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CarbohydraterawBrussel Sprouts1.50cupsLarryMost

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CarbohydraterawButternut squash1.00cupOriginalModerately

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CarbohydratecookedButternut Squash0.75cupOriginalModerately

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CarbohydrateButternut squash1.00cupOriginalModerately

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CarbohydrateButternut Squash0.75cupOriginalModerately

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Carbohydratecookedcabbage1.33cupOriginalMost

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Carbohydraterawcabbage2.25cupsOriginalMost

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CarbohydratecookedCabbage shredded, boiled3.00cupsLarryMost

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CarbohydraterawCabbage, shredded4.00cupsLarryMost

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Carbohydraterawcantaloupe0.25melonOriginalMost

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Carbohydratecookedcauliflower1.25cupOriginalMost

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Carbohydraterawcauliflower2.00cupsOriginalMost

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CarbohydraterawCauliflower3.50cupsLarryMost

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CarbohydraterawCauliflower, pieces3.50cupsLarryMost

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Carbohydraterawcelery2.00cupsOriginalMost

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CarbohydraterawCelery, sliced2.50cupsLarryMost

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Carbohydraterawcherries7.00OriginalMost

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CarbohydraterawCherries8.00LarryMost

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CarbohydraterawCherries0.75cupLarryMost

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Carbohydratecookedchick peas0.25cupOriginalMost

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CarbohydraterawChickpeas0.25cupLarryMost

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Carbohydratecookedcollard greens1.25cupOriginalMost

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CarbohydraterawCollard greens, chopped2.00cupsLarryMost

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Carbohydraterawcucumber1.00(9")OriginalMost

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CarbohydraterawCucumber1.50LarryMost

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CarbohydraterawCucumber, sliced4.00cupsLarryMost

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Carbohydratecookeddill pickles3.00(3")OriginalMost

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Carbohydratecookedeggplant1.50cupOriginalMost

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CarbohydraterawEggplant1.50cupsLarryMost

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CarbohydraterawEndive, chopped10.00cupsLarryMost

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CarbohydraterawEscarole, chopped10.00cupsLarryMost

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Carbohydratecookedfava beans0.33cupOriginalMost

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Carbohydraterawfruit cocktail0.33cupOriginalMost

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CarbohydraterawFruit Cocktail0.33cupLarryMost

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Carbohydraterawgrapefruit0.50fruitOriginalMost

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CarbohydraterawGrapefruit0.50LarryMost

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Carbohydraterawgrapes0.50cupOriginalMost

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CarbohydraterawGrapes0.50cupLarryMost

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Carbohydratecookedgreen beans1.00cupOriginalMost

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CarbohydraterawGreen or red peppers2.50LarryMost

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CarbohydraterawGreen pepper, chopped2.00cupsLarryMost

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Carbohydraterawhoneydew0.50fruitOriginalMost

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CarbohydraterawHoneydew melon, cubed0.66cupLarryMost

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CarbohydraterawHummus0.25cupLarryMost

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Carbohydratecookedkale1.25cupOriginalMost

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CarbohydraterawKale1.50cupsLarryMost

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Carbohydratecookedkidney beans0.25cupOriginalMost

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CarbohydraterawKidney Beans0.25cupLarryMost

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Carbohydraterawkiwi1.00OriginalMost

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CarbohydraterawKiwi1.00LarryMost

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Carbohydratecookedleeks1.00cupOriginalMost

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CarbohydraterawLeeks1.00cupLarryMost

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Carbohydraterawlemon1.00OriginalMost

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CarbohydraterawLemon1.00LarryMost

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Carbohydratecookedlentils0.25cupOriginalMost

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CarbohydraterawLentils0.25cupLarryMost

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Carbohydraterawlettuce, iceberg1.00headOriginalMost

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CarbohydraterawLettuce, iceberg (6" diameter)2.00headsLarryMost

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Carbohydraterawlettuce, romaine6.00cupsOriginalMost

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CarbohydraterawLettuce, romaine chopped10.00cupsLarryMost

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Carbohydraterawlime1.00OriginalMost

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CarbohydraterawLime1.00LarryMost

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Carbohydratemilk1.00cupAlso count as 1 block ProteinOriginalModerately

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Carbohydraterawmushrooms3.00cupsOriginalMost

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CarbohydraterawMushrooms, boiled2.00cupsLarryMost

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CarbohydratecookedMushrooms, chopped cooked4.00cupsLarryMost

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Carbohydraterawnectarine0.50OriginalMost

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CarbohydraterawNectarine, medium , dry0.50LarryMost

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Carbohydratecookedoatmeal0.33cupOriginalMost

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Carbohydratecookedoatmeal, old fashioned/slow cooking0.50oz14LarryMost

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Carbohydratecookedoatmeal, old fashioned/slow cooking ,0.33cupLarryMost

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Carbohydratecookedokra0.75cupOriginalMost

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CarbohydraterawOkra, sliced1.00cupLarryMost

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CarbohydraterawOnion, chopped1.50cupLarryMost

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Carbohydratecookedonions0.50cupOriginalMost

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Carbohydraterawonions0.66cupOriginalMost

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CarbohydratecookedOnions, chopped & boiled0.50cupLarryMost

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Carbohydrateraworange0.50OriginalMost

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CarbohydraterawOrange0.50LarryMost

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CarbohydraterawOrange, manadarin, canned0.25cupLarryMost

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Carbohydraterawpeach1.00OriginalMost

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CarbohydraterawPeach1.00LarryMost

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CarbohydraterawPeach, canned0.50cupLarryMost

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Carbohydraterawpear0.50OriginalMost

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CarbohydraterawPear0.50LarryMost

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Carbohydraterawpeppers1.25cupOriginalMost

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Carbohydraterawpineapple0.50cupOriginalMost

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Carbohydraterawplum1.00OriginalMost

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CarbohydraterawPlum1.00LarryMost

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Carbohydraterawradishes2.00cupsOriginalMost

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CarbohydraterawRadishes, sliced2.50cupsLarryMost

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Carbohydraterawraspberries0.66cupOriginalMost

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CarbohydraterawRaspberries1.00cupLarryMost

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Carbohydraterawsalsa0.50cupOriginalMost

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CarbohydraterawSalsa0.50cupLarryMost

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Carbohydratecookedsauerkraut1.00cupOriginalMost

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CarbohydraterawSauerkraut1.00cupLarryMost

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Carbohydraterawsnow peas0.75cupOriginalMost

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CarbohydraterawSnow peas1.50cupsLarryMost

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Carbohydratesoybeans0.25cupAlso count as 1 block ProteinOriginalModerately

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Carbohydratesoymilk1.00cupAlso count as 1 block ProteinOriginalModerately

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Carbohydratecookedspaghetti squash1.00cupOriginalMost

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Carbohydratecookedspinach1.33cupOriginalMost

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Carbohydraterawspinach4.00cupsOriginalMost

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CarbohydratecookedSpinach chopped, cooked3.50cupsLarryMost

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CarbohydraterawSpinach,chopped20.00cupsLarryMost

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CarbohydraterawSpinach,raw,4.00cupsLarryMost

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Carbohydraterawstrawberries1.00cupOriginalMost

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CarbohydraterawStrawberries1.00cupLarryMost

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Carbohydratecookedswiss chard1.25cupOriginalMost

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CarbohydraterawSwiss chard, chopped2.00cupsLarryMost

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Carbohydraterawtangerine1.00OriginalMost

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CarbohydraterawTangerine1.00LarryMost

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Carbohydratetempeh1.50ozAlso count as 1 block ProteinOriginalModerately

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Carbohydraterawtomato1.00cupOriginalMost

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CarbohydraterawTomato2.00LarryMost

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Carbohydratecookedtomato sauce0.50cupOriginalMost

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CarbohydraterawTossed Salad1.00LarryMost

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CarbohydraterawTurnip Greens, chopped4.00cupsLarryMost

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CarbohydraterawTurnip mashed1.50cupsLarryMost

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Carbohydraterawwatermelon0.50cupOriginalMost

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Carbohydratecookedyellow squash1.25cupOriginalMost

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CarbohydraterawYellow squash2.00cupsLarryMost

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Carbohydrateyogurt (plain)0.50cupAlso count as 1 block ProteinOriginalModerately

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Carbohydratecookedzucchini1.33cupOriginalMost

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CarbohydraterawZucchini, sliced2.00cupsLarryMost

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Fatsalmonds3.00approxOriginalMost

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Fatsavocado1.00TbspOriginalMost

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Fatsbacon bits2.50tspOriginalMost

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Fatsbutter0.33tspOriginalMost

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Fatscanola oil0.33tspOriginalMost

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Fatscashews3.00approxOriginalMost

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Fatscream cheese1.00tspOriginalMost

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Fatscream, light0.50tspOriginalMost

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Fatsguacamole0.50TbspOriginalMost

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Fatshalf and half1.00TbspOriginalMost

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Fatslard0.33tspOriginalMost

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Fatsmacadamia nuts1.00approxOriginalMost

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Fatsmayo, light1.00tspOriginalMost

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Fatsmayonnaise0.33tspOriginalMost

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Fatsolive oil0.33tspOriginalMost

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Fatsolives5.00approxOriginalMost

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Fatspeanut butter0.50tspOriginalMost

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Fatspeanut oil0.33tspOriginalMost

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Fatspeanuts6.00approxOriginalMost

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Fatssesame oil0.33tspOriginalMost

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Fatssour cream1.00tspOriginalMost

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Fatssunflower seeds0.25tspOriginalMost

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Fatstahini0.33tspOriginalMost

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Fatstartar sauce0.50tspOriginalMost

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Fatsveg. shortening0.33tspOriginalMost

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Fatsvegetable oil0.33tspOriginalMost

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ProteinBacon, pork3.50slicesLarryLeast

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ProteinBass, fresh water1.00oz28LarryMost

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ProteinBass, sea1.50oz43LarryMost

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Proteinbeef1.00oz28OriginalMost

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ProteinBeef (range fed/game)1.00oz28LarryMost

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ProteinBeef, fatty cuts1.00oz28LarryLeast

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ProteinBeef, ground (<10% fat)1.50oz43LarryModerately

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ProteinBeef, ground (10-15% fat)1.50oz43LarryLeast

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ProteinBeef, lean cuts1.00oz28LarryModerately

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ProteinBluefish1.50oz43LarryMost

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Proteincalamari1.50oz43OriginalMost

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ProteinCalamari1.50oz43LarryMost

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Proteincanadian bacon1.00oz28OriginalMost

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ProteinCanadian bacon, lean1.00oz28LarryModerately

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Proteincatfish1.50oz43OriginalMost

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ProteinCatfish2.00oz57LarryMost

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Proteincheese1.00oz28OriginalMost

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Proteincheese feta1.50oz43OriginalMost

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Proteincheese ricotta2.00oz57OriginalMost

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ProteinCheese, reduced fat1.00oz28LarryModerately

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Proteinchicken breast1.00oz28OriginalMost

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ProteinChicken Breast, deli-style1.50oz43LarryMost

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ProteinChicken Breast, skinless1.00oz28LarryMost

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ProteinChicken, skinless dark meat1.00oz28LarryModerately

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Proteinclams1.50oz43OriginalMost

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ProteinClams1.50oz43LarryMost

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ProteinCod1.50oz43LarryMost

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Proteincorned beef1.00oz28OriginalMost

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ProteinCorned beef, lean1.00oz28LarryModerately

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Proteincottage cheese0.25cupOriginalMost

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ProteinCottage cheese0.25cupLarryMost

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Proteincrabmeat1.50oz43OriginalMost

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ProteinCrabmeat1.50oz43LarryMost

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ProteinDuck1.50oz43LarryModerately

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Proteinduck1.50oz43OriginalMost

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Proteinegg substitute0.25cupOriginalMost

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ProteinEgg Substitute0.25cupLarryMost

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ProteinEgg Whites2.00LarryMost

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Proteinegg whites,2.00largeOriginalMost

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ProteinEgg, whole1.00LarryModerately

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Proteinegg, whole1.00largeOriginalMost

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Proteinflounder/sole1.50oz43OriginalMost

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Proteinground beef1.50oz43OriginalMost

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Proteinground lamb1.50oz43OriginalMost

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Proteinground pork1.50oz43OriginalMost

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Proteinground turkey1.50oz43OriginalMost

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ProteinHaddock1.50oz43LarryMost

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ProteinHalibut1.50oz43LarryMost

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Proteinham1.00oz28OriginalMost

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ProteinHam, deli-style1.50oz43LarryModerately

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ProteinHam, lean1.00oz28LarryModerately

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ProteinHard Cheese1.00oz28LarryLeast

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ProteinHot dog (pork, beef, turkey or chicken)1.00linkLarryLeast

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ProteinKielbasa2.00oz57LarryLeast

.

Proteinlamb1.00oz28OriginalMost

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ProteinLamb, lean1.00oz28LarryModerately

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ProteinLiver, beef or chicken1.00oz28LarryLeast

.

Proteinlobster1.50oz43OriginalMost

.

ProteinLobster1.50oz43LarryMost

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ProteinMackerel1.50oz43LarryMost

.

Proteinmilk1.00cupAlso count as 1 block CarbohydrateOriginalModerately

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ProteinMozzarella cheese, skim1.00oz28LarryModerately

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ProteinPepperoni1.00oz28LarryLeast

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Proteinpork1.00oz28OriginalMost

.

ProteinPork chop1.00oz28LarryModerately

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ProteinPork, lean1.00oz28LarryModerately

.

Proteinprotein powder1.00oz28OriginalMost

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ProteinProtein Powder1.00oz28(check label)LarryMost

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ProteinRicotta cheese, skim2.00oz57LarryModerately

.

ProteinSalami1.00oz28LarryLeast

.

Proteinsalmon1.50oz43OriginalMost

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ProteinSalmon1.50oz43LarryMost

.

Proteinsardines1.00oz28OriginalMost

.

ProteinSardines1.00oz28LarryMost

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ProteinSausage, link or patty1.00oz28LarryLeast

.

Proteinscallops1.50oz43OriginalMost

.

ProteinScallops1.50oz43LarryMost

.

Proteinseitan1.00oz28OriginalMost

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Proteinshrimp1.50oz43OriginalMost

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ProteinShrimp2.00oz57LarryMost

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ProteinSnapper1.50oz43LarryMost

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ProteinSoy burgers.5 patty0.50pattyLarryMost

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Proteinsoy cheese1.00oz28OriginalMost

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ProteinSoy hot-dog1.00linkLarryMost

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Proteinsoy sausage2.00linksOriginalMost

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ProteinSoy sausage1.00pattyLarryMost

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ProteinSoy sausage links2.00linksLarryMost

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Proteinsoybeans0.25cupAlso count as 1 block CarbohydrateOriginalModerately

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Proteinsoyburger 0.5 patty0.50pattyOriginalMost

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Proteinsoymilk1.00cupAlso count as 1 block CarbohydrateOriginalModerately

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Proteinspirulina (dried)0.50oz14OriginalMost

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Proteinswordfish1.50oz43OriginalMost

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ProteinSwordfish1.50oz43LarryMost

.

Proteintempeh1.50ozAlso count as 1 block CarbohydrateOriginalModerately

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Proteintofu, firm2.00oz57OriginalMost

.

ProteinTofu, firm + extra firm3.00oz85LarryMost

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Proteintofu, soft3.00oz85OriginalMost

.

ProteinTrout1.00oz28LarryMost

.

Proteintuna canned1.00oz28OriginalMost

.

Proteintuna steak1.50oz43OriginalMost

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ProteinTuna Steak1.00oz28LarryMost

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ProteinTuna, canned in water1.00oz28LarryMost

.

ProteinTurkey bacon3.50oz99LarryModerately

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Proteinturkey breast1.00oz28OriginalMost

.

ProteinTurkey Breast, skinless1.00oz28LarryMost

.

ProteinTurkey, ground1.50oz43LarryMost

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ProteinTurkey, skinless dark meat1.00oz28LarryModerately

.

ProteinVeal1.00oz28LarryModerately

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Proteinveal1.00oz28OriginalMost

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Proteinyogurt (plain)0.50cupAlso count as 1 block CarbohydrateOriginalModerately

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Carbohydrateacorn squash0.38cupOriginalLeast

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Carbohydratebaked beans0.13cupOriginalLeast

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Carbohydratebeets0.50cupOriginalLeast

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Carbohydrateblack eyed0.25cupOriginalLeast

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Carbohydratebutternut squash0.13cupOriginalLeast

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Carbohydratecooked carrots0.50cupOriginalLeast

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Carbohydratecorn0.25cupOriginalLeast

.

Carbohydratefrench fries5.00OriginalLeast

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Carbohydratehubbard squash0.67cupOriginalLeast

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Carbohydratelima beans0.25cupOriginalLeast

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Carbohydrateparsnips0.33(9")OriginalLeast