Search entire U.S. food database:
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Food Name | Carb % | Calories | |
Milk, human | 6.89 | 70 | |
Milk | 4.71 | 50 | |
Milk, cow's, fluid, whole | 4.52 | 60 | |
Milk, cow's, fluid, whole, low-sodium | 4.46 | 61 | |
Milk, calcium fortified, cow's, fluid, whole | 4.51 | 60 | |
Milk, calcium fortified, cow's, fluid, 1% fat | 4.99 | 42 | |
Milk, calcium fortified, cow's, fluid, skim or nonfat | 4.85 | 35 | |
Milk, cow's, fluid, other than whole ("lowfat") | 4.81 | 44 | |
Milk, cow's, fluid, 2% fat | 4.68 | 50 | |
Milk, cow's, fluid, acidophilus, 1% fat | 4.99 | 42 | |
Milk, cow's, fluid, acidophilus, 2% fat | 4.68 | 50 | |
Milk, cow's, fluid, 1% fat | 4.99 | 42 | |
Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat | 4.96 | 34 | |
Milk, cow's, fluid, filled with vegetable oil | 4.74 | 63 | |
|
Usage Notes
- Carbohydrate is in percentage by food weight (calculated according to the general
rules of a successful reducing diet as described in Taubes's Good Calories, Bad
Calories, p. 314). Calories are calculated per 100g of food.
- This Good Calories Bad Calories food database contains approximately 7,000 most
common food items.
- Click on column header to sort foods by name, by carb percentage, or calories.
- Pie chart shows relative contributions to total calories from carbohydrate, protein
and fat (and alcohol, if exists).
Gary Taubes Good Calories Bad Calories Diet
Now that you've finished reading the impressive 600-page treatise on diet by Gary
Taubes, how are you going to apply the principles you've gleaned from this massive
work? You've come to the right place.
This website provides a convenient searchable and sortable food database for you
to select the optimal foods according to the reducing diet principles described
in Gary Taubes's Good Calories Bad Calories.
In one sentence, Gary Taubes argues that the best diet is one loaded with protein
and fat but very low in carbohydrate. In other words, calories from protein and
fat are good and calories from carb are bad.
The Key Principles of Reducing Diets Described in Taubes's Good Calories, Bad Calories
- Do not eat sugar, honey, jam, candy or syrup.
- Do not eat fruits canned with sugar.
- Do not eat cake, cookies, pie, ice cream.
- Do not drink sugared soft drinks such as Coke, ginger ale, root beer.
- In summary, diet should minimize high carb content foods such as rice, bread, potato,
macaroni, pies, cakes, sweet desserts, sugar, candy, cream, etc.
- The plant foods allowed in the reducing diets are determined by their carbohydrate
content. For example, potatoes are almost 20% carb by weight so the potatoes
are known as 20-percent vegetables. Green peas and artichokes are 15-percent vegetables,
and so on.
Lettuce, cucumbers, spinach are mostly water and have even lower carb percentage
by weight.
You can easily see the carb-percent values of all foods in our database above. Foods
can be searched by name or browse by category. Especially useful is the ability to
sort foods by carb-percentage. This makes choosing optimal foods for Good Calories
Bad Calories diet particularly simple.
We also have an online database to use in conjunction with Gary Taubes's
Why We Get Fat and What to Do about It.
The 100 Bad-Calorie Foods
Based on Good Calories, Bad Calories principles, the 100 foods below are the worst:
highest in carb and in sugar contents. Carb and sugar are in grams per 100 grams
of food weight.
|
High-Carb High-Sugar Foods
|
Carb
|
Sugar
|
|
Sweeteners, tabletop, fructose,
dry, powder
|
100.0
|
92.7
|
|
Sugars, granulated
|
100.0
|
99.8
|
|
Sugar, turbinado
|
99.8
|
99.2
|
|
Sugars, powdered
|
99.8
|
97.8
|
|
Strawberry-flavor beverage
mix, powder
|
99.1
|
95.5
|
|
Orange-flavor drink, breakfast
type, powder
|
98.9
|
92.3
|
|
Candies, hard, dietetic
or low calorie (sorbitol)
|
98.6
|
93.0
|
|
Tea, instant, sweetened
with sugar, lemon-flavored, without added ascorbic acid, powder
|
98.6
|
95.3
|
|
Tea, instant, sweetened
with sugar, lemon-flavored, without added ascorbic acid,
|
98.6
|
95.3
|
|
Lemonade-flavor drink,
powder
|
97.6
|
97.2
|
|
Whiskey sour mix, powder
|
97.3
|
97.3
|
|
Lemonade, powder
|
97.2
|
94.7
|
|
Puddings, tapioca, dry
mix
|
94.3
|
65.0
|
|
Drink mix, QUAKER OATS,
GATORADE, orange flavor, powder
|
94.1
|
80.5
|
|
Candies, jellybeans
|
93.6
|
70.0
|
|
Apples, dehydrated (low
moisture), sulfured, uncooked
|
93.5
|
81.1
|
|
Puddings, vanilla, dry
mix, regular
|
93.5
|
79.3
|
|
Candies, fondant, prepared-from-recipe
|
93.2
|
88.9
|
|
Puddings, banana, dry mix,
regular
|
93.0
|
74.3
|
|
Puddings, vanilla, dry
mix, instant
|
92.9
|
92.9
|
|
Puddings, banana, dry mix,
instant
|
92.7
|
76.6
|
|
Candies, nougat, with almonds
|
92.4
|
83.3
|
|
Candies, taffy, prepared-from-recipe
|
91.6
|
68.5
|
|
Sweeteners, tabletop, sucralose,
SPLENDA packets
|
91.2
|
80.3
|
|
Candies, MARS SNACKFOOD
US, SKITTLES Sours Original
|
91.0
|
73.2
|
| High-Carb High-Sugar Foods |
Carb |
Sugar |
| Chocolate-flavor beverage mix for milk, powder, without added nutrients |
90.9 |
83.9 |
| Candies, MARS SNACKFOOD US, SKITTLES Original Bite Size Candies |
90.8 |
75.8 |
| Candies, MARS SNACKFOOD US, SKITTLES Tropical Bite Size Candies |
90.8 |
75.8 |
| Candies, MARS SNACKFOOD US, SKITTLES Wild Berry Bite Size Candies |
90.8 |
75.9 |
| Gelatin desserts, dry mix |
90.5 |
86.0 |
| Candies, butterscotch |
90.4 |
80.5 |
| Chocolate-flavor beverage mix for milk, powder, with added nutrients |
90.3 |
81.8 |
| Popcorn, sugar syrup/caramel, fat-free |
90.1 |
64.7 |
| Sweeteners, tabletop, saccharin |
89.1 |
85.2 |
| Sweeteners, tabletop, aspartame, EQUAL, packets |
89.1 |
80.7 |
| Candies, divinity, prepared-from-recipe |
89.1 |
79.0 |
| Candies, gum drops, dietetic or low calorie (sorbitol) |
88.0 |
70.0 |
| Puddings, chocolate, dry mix, instant |
87.9 |
67.9 |
| Malted drink mix, chocolate, powder |
86.9 |
66.7 |
| Snacks, candy bits, yogurt covered with vitamin C |
86.9 |
65.0 |
| McDONALD'S, Honey |
86.4 |
74.3 |
| Coffee, instant, with sugar, cappuccino-flavor powder |
85.9 |
69.2 |
| Malted drink mix, chocolate, with added nutrients, powder |
84.6 |
70.6 |
| Cocoa mix, powder |
83.7 |
65.6 |
| Frostings, glaze, prepared-from-recipe |
83.7 |
80.4 |
| Malted drink mix, natural, with added nutrients, powder |
83.6 |
63.4 |
| Puddings, coconut cream, dry mix, instant |
83.5 |
64.0 |
| Cranberries, dried, sweetened |
82.4 |
65.0 |
| Candies, fudge, vanilla, prepared-from-recipe |
82.2 |
79.8 |
| Puddings, coconut cream, dry mix, regular |
81.8 |
80.5 |
| Candies, YORK BITES |
81.6 |
75.0 |
| Candies, YORK Peppermint Pattie |
81.0 |
63.8 |
| Candies, sweet chocolate coated fondant |
80.4 |
71.4 |
Our Sugar-Related Nutrient Databases
Individual sugars:
Fructose,
galactose,
glucose,
lactose,
maltose,
sucrose.
Multiple sugars:
Fructose, glucose and sucrose.
UK Nutrient Databank:
Glucose, galactose, fructose, sucrose, maltose, lactose and total sugars in foods commonly available in the UK.
| High-Carb High-Sugar Foods |
Carb |
Sugar |
| Candies, NESTLE, AFTER EIGHT Mints |
79.5 |
66.6 |
| Candies, MARS SNACKFOOD US, 3 MUSKETEERS Bar |
77.8 |
66.9 |
| Candies, fudge, peanut butter, prepared-from-recipe |
77.8 |
73.4 |
| Baking chocolate, mexican, squares |
77.4 |
69.4 |
| Candies, caramels |
77.0 |
65.5 |
| Gerber graduates Fruit Strips Real Fruit Bars |
76.6 |
68.7 |
| Candies, fudge, chocolate, prepared-from-recipe |
76.4 |
73.1 |
| Sweeteners, tabletop, fructose, liquid |
76.1 |
76.0 |
| Candies, MARS SNACKFOOD US, POP'ABLES 3 MUSKETEERS Brand Bite Size Candies |
75.9 |
67.0 |
| Dates, deglet noor |
75.0 |
63.4 |
| Cocoa mix, NESTLE, Hot Cocoa Mix Rich Chocolate With Marshmallows |
75.0 |
65.0 |
| Syrups, sorghum |
74.9 |
74.9 |
| Candies, fudge, vanilla with nuts |
74.6 |
71.0 |
| Whey, sweet, dried |
74.5 |
74.5 |
| Currants, zante, dried |
74.1 |
67.3 |
| Whey, acid, dried |
73.5 |
73.5 |
| Cream substitute, powdered, light |
73.4 |
73.4 |
| Cookies, coconut macaroons, prepared from recipe |
72.2 |
70.7 |
| Frostings, glaze, chocolate, prepared-from-recipe, with butter, NFSMI Recipe No. C-32 |
72.2 |
64.3 |
| Candies, MARS SNACKFOOD US, POP'ABLES MILKY WAY Brand Bite Size Candies |
71.9 |
61.1 |
| Candies, fudge, chocolate marshmallow, prepared-from-recipe |
71.3 |
64.1 |
| Candies, MARS SNACKFOOD US, M&M's Milk Chocolate Candies |
71.2 |
63.7 |
| Pears, dried, sulfured, uncooked |
69.7 |
62.2 |
| Syrups, table blends, cane and 15% maple |
69.5 |
68.2 |
| Candies, MARS SNACKFOOD US, M&M's MINIs Milk Chocolate Candies |
68.4 |
62.5 |
| Baking chocolate, MARS SNACKFOOD US, M&M's Milk Chocolate Mini Baking Bits |
68.4 |
62.5 |
| Candies, milk chocolate coated raisins |
68.4 |
62.2 |
| Candies, sugar-coated almonds |
68.3 |
62.5 |
| High-Carb High-Sugar Foods |
Carb |
Sugar |
| Candies, ROLO Caramels in Milk Chocolate |
68.0 |
63.9 |
| Candies, fudge, chocolate, with nuts, prepared-from-recipe |
67.9 |
63.4 |
| Frostings, vanilla, creamy, ready-to-eat |
67.9 |
63.1 |
| Frostings, cream cheese-flavor, ready-to-eat |
67.3 |
63.5 |
| Candies, confectioner's coating, butterscotch |
67.1 |
67.1 |
| Beverage, instant breakfast powder, chocolate, not reconstituted |
66.2 |
65.8 |
| Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated |
66.1 |
63.4 |
| Candies, toffee, prepared-from-recipe |
64.7 |
63.5 |
| Candies, confectioner's coating, yogurt |
63.9 |
62.4 |
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