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Carbohydrate and protein content of foods
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Carbohydrate Levels in Foods
| Carbohydrate Food | Serving Size | Amount of Actual Carbohydrate (grams) |
| White Rice (cooked) | 1 cup | 60 |
| Whole Wheat Pasta | 1 cup | 37 |
| Popcorn | 1 cup | 11 |
| Lentils (cooked) | 1 cup | 40 |
| Kidney Beans | 1 cup | 40 |
| Vogel's Bread | 1 slice | 15 |
| Whole Wheat Roll | 1 | 15 |
| English Muffin (plain) | 1 | 26 |
| All-Bran | 28 grams | 21 |
| Whole Wheat Muffin | 1 | 21 |
| Corn Flakes | 1 ¼ cup | 24 |
| Nutri-Grain (wheat) | 3/4 cup | 24 |
| Oatmeal (cooked) | 1 cup | 25 |
| Rice Bubbles | 28 grams | 25 |
| Rolled Oats | 1 cup | 54 |
| Rice Cakes | 1 | 8 |
| Bagel | 1 | 56 |
| Beer | 340 ml | 13 / 148 calories |
| Apple Juice | 170 ml | 21 |
| White Wine | 115 ml | 1 / 80 calories |
| Red Wine | 115 ml | 2 / 76 calories |
| Creamed Corn | 1/2 cup | 23 |
| Potato (boiled, skin on) | 1 | 27 |
| Kumara (baked) | 1 | 28 |
| Pumpkin (cooked) | 1 cup | 12 |
| Zucchini (cooked) | 1/2 cup cup | 4 |
| Yellow Beans (cooked) | 1 cup | 45 |
| Broccoli (cooked) | 1/2 cup | 4 |
| Cauliflower (cooked) | 1/2 cup | 3 |
| Carrot (cooked) | 1/2 cup | 8 |
| Blackberries | 1 cup | 18 |
| Banana | 1 whole | 27 |
| Kiwifruit | 1 whole | 11 |
| Grapes | 1 cup | 21 |
Most vegetables contain between 4 - 6 grams of carbohydrate per 1/2 - 1 cup.
Cooked beans contain high amounts of carbohydrate - most are around 40 grams per cup.
Most fruits contain high amounts of carbohydrate, except for berries.
NOTE: All levels are guidelines only. Individual foods will vary in the amounts of macronutrients they contain. Always check the label for the specific amount.
Protein Levels in Foods
| Protein Food | Serving Size | Amount of Actual Protein (grams) |
| Canned Tuna (water packed) | 85 grams | 25 |
| Salmon (poached) | 85 grams | 23 |
| Cheese (low fat) | 45 grams | 10 |
| Duck | 65 grams | 10 |
| Ham/Pork* | 110 grams | 18 |
| Hard Cheese* | 45 grams | 10 |
| Lamb | 110 grams | 30 |
| Lean Turkey or Chicken | 45 grams | 10 |
| Lean Steak | 110 grams | 20 |
| Minced Beef | 110 grams | 28 |
| Most Fish | 65 grams | 10 |
| Egg* | 1 whole | 10 |
| Egg | 2 whites | 10 |
| Ricotta Cheese | 90grams | 10 |
| Tofu (firm) | 45 grams | 10 |
| Cashew Nuts | 57 grams | 10 |
| Soybeans (dry, roasted) | 1/2 cup | 34 |
| Red 8 Premium Whey | 2 scoops | 21.5 |
| Oysters (raw) | 1 dozen | 12 |
| Oysters (steamed) | 1 dozen | 24 |
| Mussels (baked) | 85 grams | 20 |
| Soy Milk | 1 ½ cup | 10 |
| Cow's Milk (low fat, skim, whole) | 1 cup | 8 |
| Yoghurt (plain) | 1 cup | 8 |
| Seed Mix (in soy sauce) | 110 grams | 30 |
| Icecream | 1/2 cup | 2.6 g protein, 16 g carb, 2.8 g fat |
* These foods should be limited to 1-2 times per week
| Fat Food | Serving Size | Amount of Actual Fat (grams) |
| Avocado | 1 whole weighing 200 grams | 30 |
| Olive Oil (cold-pressed) | 1 tablespoon | 13 |
| Butter** | 1 teaspoon | 4 |
Fat that is naturally contained in a protein is not counted as part of your total fat level.
** This has been added only to show the amount of fat contained in this. It should not be used in preference to Olive Oil or Avocado.
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