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Carbohydrate and protein content of foods

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
Ice cream 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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The Naturopathic Team
Ideal Health

Disclaimer: The health information presented here has been written for the New Zealand health consumer. It is of a general nature and is only intended to provide a summary of the subjects covered and is intended to be used for educational and general information purposes only. It is not intended as medical advice or as a means to diagnose, treat, cure or prescribe for any particular condition or disease. You assume all responsibility for the treatment which may be undertaken as a result of the information on this site, or treatment recommended by any other party. While all care has been taken to ensure the accuracy of the information, no responsibility or liability is accepted, and no person should act in reliance on any statement contained in the information provided. All health ailments should be treated by a qualified health professional.

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