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| Food Name | Calories | Protein | Glycemic Load |
| Milk, human | 70 | 1.0 | |
| Milk | 50 | 3.3 | 1.4 |
| Milk, cow's, fluid, whole | 60 | 3.2 | 1.2 |
| Milk, cow's, fluid, whole, low-sodium | 61 | 3.1 | 1.4 |
| Milk, calcium fortified, cow's, fluid, whole | 60 | 3.2 | 1.4 |
| Milk, calcium fortified, cow's, fluid, 1% fat | 42 | 3.4 | 1.6 |
| Milk, calcium fortified, cow's, fluid, skim or nonfat | 35 | 3.4 | 1.6 |
| Milk, cow's, fluid, other than whole ("lowfat") | 44 | 3.3 | 1.5 |
| Milk, cow's, fluid, 2% fat | 50 | 3.3 | 1.4 |
| Milk, cow's, fluid, acidophilus, 1% fat | 42 | 3.4 | 1.6 |
| Milk, cow's, fluid, acidophilus, 2% fat | 50 | 3.3 | 1.4 |
| Milk, cow's, fluid, 1% fat | 42 | 3.4 | 1.6 |
| Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat | 34 | 3.4 | 1.6 |
| Milk, cow's, fluid, filled with vegetable oil | 63 | 3.3 | |
|
Usage Note
- Nutrition data are calculated per 100 g (3.5 oz) of food weight unless otherwise noted.
- Click on column header to sort foods by name or by nutrient content. Click again to reverse sort order.
- Click on a number in table footer to go to a particular page.
Choose nutrition data to display
- Check or uncheck the nutrients in list below to choose which nutrition data to display.
- Abbreviations: g = gram, mg = milligram, mcg = microgram, kcal = kilocalorie, kJ = kilojoule.
What is the FastDiet?
The FastDiet (also known as 5:2 Diet) was developed by Michael Mosley, a doctor, and Mimi Spencer, a journalist.
The authors claim that one can be slimmer and healthier by intermittent fasting: eat normally 5 days a week, and limit your calorie intake (to 500 calories for women, 600 for men) 2 other nonconsecutive days a week.
What is the scientific basis for the FastDiet?
"Our bodies are designed for intermittent fasts." Mosley calls this condition hormesis (favorable biological responses to low exposures to toxins and other stressors). Or, more colloquially, what does not kill you make you stronger. While starvation is bad, a little bit of fasting is good.
In the very first sentences of Chapter One The Science of Fasting, Mosley offers this observation:
"Our remote ancestors did not often eat four or five times a day. Instead they would kill, gorge, lie around, and then have to go for long periods of time without having anything to eat. Our bodies and our genes were forged in an environment of scarcity, punctuated by the occasional massive blowout."
5:2 Diet Regiment
Again, the claim is if you eat 500 or 600 calories a day two days a week, and do not overcompensate during the rest of the week then you'll steadily lose weight.
FastDiet doesn't recommend boycotting carbs entirely or living on a high-protein diet. However on fast days, a combination of proteins and low glycemic load foods will keep hunger at bay. Go for good protein in foods that has low saturated fat.
What is Glycemic Load?
The glycemic load of food is a number that estimates how much the food will raise a person's blood glucose level after eating it.
Glycemic load is based on the glycemic index, and is defined as the grams of available carbohydrate in the food times the food's glycemic index and divided by 100.
This DietGrail FastDiet food database is the only online database that provides the glycemic load of over 3,000 common foods. Even if you buy Mosley's book, he has GL data for only a few food items.
FastDiet What to Eat?
On non-fast days, you can eat what you like. No foods are forbidden. Even so, do not overcompensate for your fast days.
This means, you only need to pay attention to the foods you eat on the 2 fast days: low glycemic load, moderate calorie and adequate protein.
This unique web app helps you choose the optimal FastDiet foods for your fast days. You can search and sort foods by glycemic load, calories or other nutrient data. Just note that nutrient data provided are based on 100 grams of food weight just as used in Mosley's The FastDiet.
Directory of Popular Diets and Companion Food Databases
See our most complete directory of Popular Diets and Companion Food Databases.
High Protein, Low Glycemic Load, Moderate Calorie Foods for Fast Days
Below are the 100+ foods suitable for fast days when you consume 500 - 600 calories.
These foods are selected for their moderate calorie level, relative high protein content and low glycemic load.
| Protein (g) |
GL |
Calories |
| High-Protein Low-GL Moderate-Calorie Foods for Fast Days (100 g) |
| 36.1 |
0.0 |
190 |
| Venison, roasted |
| 36.1 |
0.0 |
190 |
| Venison ribs, cooked |
| 36.1 |
0.0 |
190 |
| Venison, stewed |
| 35.1 |
0.0 |
187 |
| Venison, cured |
| 33.3 |
0.0 |
184 |
| Chicken, breast, coated, baked or fried, prepared skinless, coating not eaten |
| 33.3 |
0.0 |
184 |
| Chicken, breast, fried, no coating, skin not eaten |
| 33.3 |
0.0 |
184 |
| Chicken, breast, coated, baked or fried, prepared with skin, skin/coating not eaten |
| 32.9 |
0.0 |
181 |
| Veal, cooked, lean only eaten |
| 32.9 |
0.0 |
181 |
| Veal cutlet or steak, broiled, lean only eaten |
| 32.9 |
0.0 |
181 |
| Veal cutlet or steak, fried, lean only eaten |
| 32.9 |
0.0 |
181 |
| Veal cutlet or steak, lean only eaten |
| 32.9 |
0.0 |
172 |
| Rabbit, wild, cooked |
| 31.7 |
1.1 |
149 |
| Cheese, Mozzarella, nonfat or fat free |
| 31.2 |
0.0 |
173 |
| Sturgeon, smoked |
| 31.1 |
1.4 |
153 |
| Beef, dried, chipped, uncooked |
| 30.8 |
0.0 |
164 |
| Chicken, breast, roasted, broiled, or baked, skin not eaten |
| 30.8 |
0.0 |
164 |
| Chicken, breast, skin not eaten |
| 30.6 |
0.0 |
162 |
| Turkey, wing, cooked, skin not eaten |
| 30.1 |
0.0 |
145 |
| Gizzard, cooked |
| 29.9 |
0.0 |
196 |
| Veal chop, lean only eaten |
| 29.9 |
0.0 |
187 |
| Steak, cooked, lean only eaten |
| 29.8 |
0.0 |
187 |
| Beef steak, broiled or baked, lean only eaten |
| 29.8 |
0.0 |
187 |
| Beef steak, lean only eaten |
| 29.8 |
0.0 |
150 |
| Venison steak, cooked |
| 29.8 |
0.0 |
156 |
| Turkey, light meat, roasted, skin not eaten |
| 29.8 |
0.0 |
156 |
| Turkey, light meat, cooked, skin not eaten |
| 29.7 |
2.2 |
164 |
| Octopus, dried, boiled |
| 29.6 |
0.0 |
166 |
| Caribou, cooked |
| Protein (g) |
GL |
Calories |
| High-Protein Low-GL Moderate-Calorie Foods for Fast Days (100 g) |
| 29.6 |
0.0 |
137 |
| Tuna, fresh, steamed or poached |
| 29.6 |
2.2 |
163 |
| Octopus, steamed |
| 29.6 |
0.0 |
195 |
| Chicken, breast |
| 29.6 |
0.0 |
195 |
| Chicken, breast, roasted, broiled, or baked |
| 29.6 |
0.0 |
195 |
| Chicken, breast, roasted, broiled, or baked, skin eaten |
| 29.6 |
0.0 |
195 |
| Chicken, breast, skin eaten |
| 29.3 |
0.0 |
170 |
| Turkey, light or dark meat, smoked, cooked, skin not eaten |
| 29.2 |
0.0 |
169 |
| Turkey, light and dark meat, roasted, skin not eaten |
| 29.2 |
0.0 |
180 |
| Tuna, fresh, dried |
| 29.2 |
0.0 |
133 |
| Moose, cooked |
| 29.1 |
0.0 |
198 |
| Tuna, canned, oil pack |
| 29.1 |
1.8 |
170 |
| Turkey, light meat, breaded, baked or fried, skin not eaten |
| 29.0 |
0.0 |
195 |
| Chicken, drumstick, fried, no coating, skin not eaten |
| 29.0 |
0.0 |
195 |
| Chicken, drumstick, coated, baked or fried, prepared with skin, skin/coating not eaten |
| 29.0 |
0.0 |
195 |
| Chicken, drumstick, coated, baked or fried, prepared skinless, coating not eaten |
| 28.8 |
2.5 |
189 |
| Beef liver, braised |
| 28.8 |
0.0 |
189 |
| Chicken, chicken roll, roasted |
| 28.7 |
0.0 |
150 |
| Chicken, breast, stewed, skin not eaten |
| 28.7 |
0.0 |
188 |
| Chicken, skin not eaten |
| 28.7 |
0.0 |
188 |
| Chicken, roasted, broiled, or baked, skin not eaten |
| 28.5 |
0.0 |
196 |
| Turkey, light meat, cooked |
| 28.5 |
0.0 |
196 |
| Turkey, light meat, cooked, skin eaten |
| 28.5 |
0.0 |
186 |
| Turkey, dark meat, roasted, skin not eaten |
| 28.5 |
0.0 |
196 |
| Turkey, light meat, roasted |
| 28.5 |
0.0 |
196 |
| Turkey, light meat, roasted, skin eaten |
| 28.4 |
0.0 |
143 |
| Bison, cooked |
| 28.4 |
0.9 |
179 |
| Cheese, Swiss, lowfat |
| 28.3 |
0.0 |
185 |
| Turkey, drumstick, cooked, skin not eaten |
| 28.3 |
0.0 |
185 |
| Turkey, drumstick, roasted, skin not eaten |
| 28.3 |
0.0 |
185 |
| Turkey, thigh, cooked, skin not eaten |
| Protein (g) |
GL |
Calories |
| High-Protein Low-GL Moderate-Calorie Foods for Fast Days (100 g) |
| 28.3 |
0.0 |
198 |
| Beef, roast, roasted, lean only eaten |
| 28.2 |
0.0 |
159 |
| Armadillo, cooked |
| 28.1 |
2.9 |
176 |
| Beef, bacon, cooked, lean only eaten |
| 28.1 |
0.0 |
193 |
| Deer chop, cooked |
| 28.1 |
0.0 |
171 |
| Chicken, drumstick, skin not eaten |
| 28.1 |
0.0 |
171 |
| Chicken, drumstick, roasted, broiled, or baked, skin not eaten |
| 27.9 |
0.0 |
163 |
| Pork, tenderloin, cooked |
| 27.8 |
0.0 |
198 |
| Carp, smoked |
| 27.8 |
0.2 |
195 |
| Ham, prosciutto |
| 27.8 |
0.0 |
157 |
| Wild pig, smoked |
| 27.6 |
0.6 |
144 |
| Shrimp, cooked |
| 27.6 |
0.0 |
172 |
| Pork, tenderloin, baked |
| 27.5 |
0.0 |
159 |
| Veal cutlet or steak, broiled, lean and fat eaten |
| 27.5 |
0.0 |
159 |
| Veal cutlet or steak, broiled |
| 27.3 |
0.2 |
153 |
| Tuna, fresh, cooked |
| 27.3 |
0.2 |
153 |
| Tuna, fresh, baked or broiled |
| 27.3 |
0.0 |
168 |
| Chicken, drumstick, stewed, skin not eaten |
| 27.2 |
0.0 |
182 |
| Chicken, breast, stewed, skin eaten |
| 27.2 |
0.0 |
182 |
| Chicken, breast, stewed |
| 27.1 |
0.0 |
176 |
| Chicken, stewed, skin not eaten |
| 27.0 |
0.0 |
157 |
| Kidney, cooked |
| 27.0 |
0.0 |
142 |
| Goat ribs, cooked |
| 27.0 |
0.0 |
142 |
| Goat, boiled |
| 27.0 |
0.0 |
179 |
| Chicken, wing, stewed, skin not eaten |
| 27.0 |
0.0 |
174 |
| Turkey, light or dark meat, stewed, skin not eaten |
| 26.9 |
0.0 |
171 |
| Turkey, light or dark meat, stewed |
| 26.9 |
0.0 |
171 |
| Turkey light or dark meat, stewed, skin eaten |
| 26.8 |
0.0 |
189 |
| Chicken, leg (drumstick and thigh), roasted, broiled, or baked, skin not eaten |
| 26.6 |
0.0 |
165 |
| Shark, steamed or poached |
| 26.6 |
0.0 |
165 |
| Ray, steamed or poached |
| Protein (g) |
GL |
Calories |
| High-Protein Low-GL Moderate-Calorie Foods for Fast Days (100 g) |
| 26.5 |
0.0 |
197 |
| Lamb, roast, cooked, lean only eaten |
| 26.5 |
0.6 |
138 |
| Shrimp, steamed or boiled |
| 26.4 |
0.0 |
175 |
| Trout, steamed or poached |
| 26.3 |
0.0 |
139 |
| Fish, steamed |
| 26.3 |
0.9 |
130 |
| Conch, baked or broiled |
| 26.3 |
2.6 |
174 |
| Beef liver, fried |
| 26.2 |
0.0 |
174 |
| Veal, roasted, lean only eaten |
| 26.1 |
0.0 |
174 |
| Veal chop, broiled, lean only eaten |
| 26.0 |
0.0 |
183 |
| Chicken, leg (drumstick and thigh), stewed, skin not eaten |
| 25.9 |
0.0 |
174 |
| Ostrich, cooked |
| 25.5 |
0.0 |
116 |
| Tuna, canned, water pack |
| 25.5 |
1.2 |
170 |
| Cheese, processed, Swiss, lowfat |
| 25.5 |
1.1 |
194 |
| Roe, shad, cooked |
| 25.3 |
0.4 |
184 |
| Chicken, canned, meat only |
| 25.2 |
0.0 |
116 |
| Haddock, smoked |
| 25.1 |
0.4 |
191 |
| Porgy, baked or broiled |
| 25.1 |
0.2 |
197 |
| Trout, cooked |
| 25.1 |
0.0 |
153 |
| Swordfish, steamed or poached |
| 25.1 |
0.0 |
157 |
| Ham, smoked or cured, cooked, lean only eaten |
| 25.1 |
0.0 |
157 |
| Pork roast, smoked or cured, cooked, lean only eaten |
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