The following are foods that you eat on a regular basis with their calorie count, carb count and portion size. Using this list can make planning a healthy, balanced meal much easier. Counting the carbs is more important than counting the calories. Both are listed here with the portion size to give you the best idea of better food choices.
| COMMON FOODS |
| GRAINS | CALORIES | CARBS | SERVING SIZE |
| bagel | 78 | 15g | ¼ lg. Bagel |
| bread (wheat) | 69 | 13g | 1 slice |
| bread (white) | 67 | 12g | 1 slice |
| cereal (all bran) | 81 | 23g | ½ cup |
| cereal (corn flakes) | 76 | 18g | ¾ cup |
| crackers (graham) | 99 | 18g | 3 small rectangles |
| grits | 71 | 16g | ½ cup |
| pasta | 62 | 13g | 1/3 cup |
| popcorn (butter, popped) | 97 | 11g | 3 cups |
| rice (cooked, brown) | 71 | 15g | 1/3 cup |
| rice (cooked, white) | 69 | 15g | 1/3 cup |
| rice (fried) | 150 | 22g | 1/3 cup |
| tortilla (corn) | 52 | 11g | 1 medium |
| tortilla (flour) | 112 | 19g | 1 medium |
| VEGETABLES | CALORIES | CARBS | SERVING SIZE |
| broccoli (cooked) | 33 | 7g | ½ cup |
| carrots (raw) | 50 | 12g | 2 medium |
| cauliflower (cooked) | 17 | 4g | ½ cup |
| cauliflower (raw) | 25 | 5g | 1 cup |
| collard greens (cooked) | 26 | 6g | ½ cup |
| corn (cooked) | 66 | 16g | ½ ear |
| cucumber (raw) | 16 | 4g | 1 cup |
| green beans (cooked) | 22 | 5g | ½ cup |
| iceberg lettuce | 7 | 2g | 1 cup |
| McDonald's french fries | 231 | 30g | 1 small fries |
| onions (raw) | 67 | 16g | 1 cup |
| pea (frozen) | 62 | 16g | ½ cup |
| potato (baked) | 79 | 18g | 3 oz |
| potato (mashed with milk) | 85 | 19g | ½ cup |
| summer squash (cooked) | 18 | 4g | ½ cup |
| tomato | 32 | 7g | 1 tomato |
| Wendy's baked potato | 440 | 70g | 1 potato |
| yam (cooked) | 79 | 19g | ½ cup |
| zucchini (cooked) | 14 | 4g | ½ cup |
| FRUITS | CALORIES | CARBS | SERVING SIZE |
| apple | 54 | 15g | 1 small apple |
| applesauce (unsweetened) | 52 | 14g | ½ cup |
| banana | 72 | 19g | 1 extra small |
| blueberries | 62 | 16g | ¾ cup |
| cantaloupe | 56 | 14g | 1 cup |
| dates | 69 | 19g | 3 dates |
| grapefruit | 53 | 13g | ½ grapefruit |
| grapes | 60 | 15g | 17 grapes |
| orange | 62 | 16g | 1 medium |
| peach | 57 | 14g | 1 medium |
| pineapple | 56 | 15g | ¾ cup |
| raisins | 54 | 14g | 2 tbsps |
| strawberries | 57 | 13g | 1 ¼ cup |
| watermelon | 57 | 14g | 1 ¼ cup |
| DAIRY | CALORIES | CARBS | SERVING SIZE |
| American cheese (processed) | 68 | 2g | 1oz |
| buttermilk (low-fat) | 98 | 12g | 1 cup |
| cheddar cheese (fat-free) | 45 | 2g | 1 oz |
| cottage cheese (1%) | 41 | 2g | ¼ cup |
| cream chee4se (low-fat 2%) | 54 | 1g | 1 ½ cup |
| cream cheese (regular) | 51 | 1g | 1 tbsp |
| milk (fat-free) | 90 | 13g | 1 cup |
| milk (1%) | 110 | 13g | 1 cup |
| milk (2%) | 130 | 12g | 1 cup |
| milk (whole) | 150 | 12g | 1 cup |
| sour cream (regular) | 62 | 1g | 2 tbsps |
| sour cream (light) | 61 | 3g | 3 tbsps |
| yogurt (low-carb, plain) | 70 | 28g | 1 container |
| yogurt fruited (non-fat) | 150 | 28g | 1 container |
| MEAT, FISH & BEANS | CALORIES | CARBS | SERVING SIZE |
| bacon | 85 | 0g | 2 slices |
| beans (baked) | 78 | 17g | 1/3 cup |
| beans (black) | 114 | 20g | ½ cup |
| beans (lima) | 99 | 18g | ½ cup |
| beans (pinto) | 122 | 22g | ½ cup |
| chicken wings | 441 | 0g | 6 wings |
| chicken (roasted) | 58 | 0g | 1oz |
| cod (cooked) | 30 | 0g | 1 oz |
| egg | 74 | 1g | 1 egg |
| ground beef (extra-lean cooked) | 57 | 0g | 1 oz |
| hamburger | 503 | 39g | 1 hamburger |
| hot dog (beef/pork) | 70 | 6g | 1 hot dog |
| pork (baked or broiled) | 57 | g | 1oz |
| refried beans | 100 | 17g | ½ cup |
| prime rib (roasted) | 83 | 0g | 1oz |
| salmon (baked or broiled) | 61 | 0g | 1oz |
| sausage (smoked) | 40 | 3g | 1oz |
| Taco Bell soft shell beef taco | 210 | 21g | 3 12 oz |
| tofu | 80 | 2g | ½ cup |
| turkey breast | 38 | 0g | 1 oz |
| veal | 64 | 0g | 1oz |
| OILS/FATS | CALORIES | GRAMS | SERVING SIZE |
| almonds (dry roasted) | 48 | 2g | 6 almonds |
| butter (salted) | 34 | 0g | 1 tsp |
| Canola oil | 40 | 0g | 1 tsp |
| cashews (salted) | 52 | 3g | 6 cashews |
| margarine | 24 | 0g | 1 tsp |
| mayonnaise | 33 | 0g | 1 tsp |
| olive oil | 40 | 0g | 1 tsp |
| olives (black) | 40 | 2g | 8 olives |
| peanut butter | 48 | 2g | 1 ½ tbsps |
| pistachios (roasted, salted) | 64 | 3g | 16 kernels |
| walnuts (halves) | 52 | 1g | 4 halves |
| salad dressing | 69 | 2g | 1 tbsp |
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