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Usage Notes

• Protein, carbohydrate, sugar (measured in grams) and calories are calculated per 100g of food.
• This sugar, carb and protein content of foods database contains approximately 7,000 most common food items.
• Click on column header to sort foods by name or by protein, carb, sugar, or calories.
• Pie chart shows relative contributions to total calories from carbohydrate, protein and fat (and alcohol, if exists).

Dr. Mike Moreno's The 17 Day Diet

This website provides a convenient searchable and sortable food database for you to select the optimal foods according the the principles described in Dr. Mike Moreno's The 17 Day Diet.

The Principles of The 17 Day Diet

Some principles and arguments presented in Dr Moreno's The 17 Day Diet:

• The 17 Day Diet is based on lean proteins, fruits, vegetables and small amounts of grains.
• Enjoy plenty of protein. Eat lean chicken, fish, meats and other protein-rich foods. Why?
• Your body burns more calories eating protein because digesting it requires more energy than digesting carb or fat.
• Eating protein spurs production of glucagon, a fat burning mechanism.
• Eating protein preserves lean muscle mass. The more muscle mass you have, the more calories you burn.
• Eating protein keeps your blood sugar stable.
• Protein in diet boosts metabolism.
• Eating protein helps lower appetite.
• Eat vegetables. Why?
• You get more energy.
• Your digestion improves.
• They help avoid major diseases: cancer, heart disease, etc.
• Skip high-sugar fruits.
• Cut sugar and refined carbs (crackers, bagels, pasta, white rice and bread, etc.)

We provide the nutrional summaries above and our food database to help you pick out the best foods for your 17-day diet. For information regarding the 17-day cycles: Accelerate, Activate, Achieve and Arrive, please refer to Dr Moreno's books.

Popular diets and food databases for weight control

• Dukan Diet by Pierre Dukan
• Eat This, Not That! by David Zinczenko
• Eat to Live by Joel Fuhrman
• Forks over Knives, the Plant-Based Way to Health
• Glycemic Index Diet
• Low Carb Diet
• Paleo Solution Diet by Robb Wolf
• The 17-Day Diet by Mike Moreno
• Sugar: The Bitter Truth by Robert Lustig
• Why We Get Fat by Gary Taubes

Fruits Highest in Sugars

List of fruits and fruit products high in sugar content. Sugar content is in grams and measured per 100 grams of fruit weight.

Fruit Name

Sugars

Apples, dehydrated (low moisture), sulfured, uncooked

81.1

Candied fruit

80.7

Currants, zante, dried

67.3

Dates, medjool

66.5

Litchis, dried

66.1

Cranberries, dried, sweetened

65.0

Dates, deglet noor

63.4

Pears, dried, sulfured, uncooked

62.2

Raisins, seedless

59.2

Raisins, golden seedless

59.2

Tamarinds, raw

57.4

Apples, dried, sulfured, uncooked

57.2

Apricots, dried, sulfured, uncooked

53.4

Papaya, canned, heavy syrup, drained

52.2

Figs, dried, uncooked

47.9

Bananas, dehydrated, or banana powder

47.3

Grape juice cocktail, frozen concentrate, undiluted, with added ascorbic acid

44.1

Pineapple juice, frozen concentrate, unsweetened, undiluted

43.6

Peaches, dried, sulfured, uncooked

41.7

Prune puree

39.0

Apple juice, frozen concentrate, unsweetened, undiluted, without added ascorbic acid

38.8

Apple juice, frozen concentrate, unsweetened, undiluted, with added ascorbic acid

38.8

Maraschino cherries, canned, drained

38.8

Plums, dried (prunes), uncooked

38.1

Cranberry sauce, canned, sweetened

37.9

Orange juice, frozen concentrate, unsweetened, undiluted

37.4

Grapefruit juice, white, frozen concentrate, unsweetened, undiluted

34.2

Rhubarb, frozen, cooked, with sugar

28.7

Pears, dried, sulfured, stewed, without added sugar

27.4

Fruits Highest in Sugars

Sugars

Plums, dried (prunes), stewed, without added sugar

25.0

Strawberries, frozen, sweetened, sliced

24.0

Figs, dried, stewed

23.4

Plums, canned, purple, heavy syrup pack, solids and liquids

22.3

Peaches, frozen, sliced, sweetened

22.2

Cherries, sour, red, canned, heavy syrup pack, solids and liquids

22.2

Strawberries, canned, heavy syrup pack, solids and liquids

21.8

Raspberries, frozen, red, sweetened

21.8

Plantains, yellow, fried, Latino restaurant

21.8

Plums, canned, heavy syrup, drained

21.6

Pineapple, frozen, chunks, sweetened

21.1

Figs, canned, heavy syrup pack, solids and liquids

20.7

Blueberries, canned, heavy syrup, solids and liquids

20.5

Cherries, sweet, frozen, sweetened

20.3

Sapote, mamey, raw

20.1

Raspberries, canned, red, heavy syrup pack, solids and liquids

20.1

Apricots, canned, heavy syrup pack, with skin, solids and liquids

19.9

Blueberries, frozen, sweetened

19.7

Blackberries, canned, heavy syrup, solids and liquids

19.7

Apricots, dried, sulfured, stewed, without added sugar

19.6

Blueberries, wild, canned, heavy syrup, drained

19.3

Jackfruit, raw

19.1

Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids

19.1

Peaches, spiced, canned, heavy syrup pack, solids and liquids

18.8

Apricots, canned, heavy syrup, drained

18.7

Peaches, canned, heavy syrup pack, solids and liquids

18.6

Strawberries, frozen, sweetened, whole

18.6

Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, heavy syrup, solids and

18.1

liquids

Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and

17.9

liquids

Blueberries, canned, light syrup, drained

17.5

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Fish and Shellfish Highest in Protein

List of top 100 protein-rich fish and shellfish food items. Protein measured in grams per 100 grams of food weight.

Fish and Shellfish High in Protein

Protein

Fish, cod, Atlantic, dried and salted

62.8

Mollusks, whelk, unspecified, cooked, moist heat

47.7

Mollusks, cuttlefish, mixed species, cooked, moist heat

32.5

Fish, sturgeon, mixed species, smoked

31.2

Fish, tuna, fresh, bluefin, cooked, dry heat

29.9

Mollusks, octopus, common, cooked, moist heat

29.8

Fish, yellowtail, mixed species, cooked, dry heat

29.7

Fish, tuna, yellowfin, fresh, cooked, dry heat

29.2

Fish, tuna, light, canned in oil, without salt, drained solids

29.1

Fish, tuna, light, canned in oil, drained solids

29.1

Fish, anchovy, european, canned in oil, drained solids

28.9

Fish, roe, mixed species, cooked, dry heat

28.6

Fish, tuna, skipjack, fresh, cooked, dry heat

28.2

Fish, salmon, coho, wild, cooked, moist heat

27.4

Fish, trout, mixed species, cooked, dry heat

26.6

Fish, tuna, white, canned in oil, without salt, drained solids

26.5

Fish, tuna, white, canned in oil, drained solids

26.5

Crustaceans, spiny lobster, mixed species, cooked, moist heat

26.4

Salmon, sockeye, canned, drained solids, without skin and bones

26.3

Fish, milkfish, cooked, dry heat

26.3

Mollusks, conch, baked or broiled

26.3

Fish, snapper, mixed species, cooked, dry heat

26.3

Fish, tilapia, cooked, dry heat

26.2

Fish, sheepshead, cooked, dry heat

26.0

Fish, mackerel, king, cooked, dry heat

26.0

Fish, salmon, chum, cooked, dry heat

25.8

Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat

25.7

Fish, salmon, chinook, cooked, dry heat

25.7

Fish, bluefish, cooked, dry heat

25.7

Protein-Rich Fish and Shellfish

Protein

Mollusks, clam, mixed species, cooked, moist heat

25.6

Fish, tuna, light, canned in water, drained solids

25.5

Fish, tuna, light, canned in water, without salt, drained solids

25.5

Fish, salmon, Atlantic, wild, cooked, dry heat

25.4

Fish, salmon, sockeye, cooked, dry heat

25.4

Fish, haddock, smoked

25.2

Fish, pollock, Atlantic, cooked, dry heat

24.9

Fish, sunfish, pumpkin seed, cooked, dry heat

24.9

Fish, perch, mixed species, cooked, dry heat

24.9

Fish, grouper, mixed species, cooked, dry heat

24.8

Fish, mullet, striped, cooked, dry heat

24.8

Fish, burbot, cooked, dry heat

24.8

Fish, pike, northern, cooked, dry heat

24.7

Fish, Salmon, pink, canned, drained solids, without skin and bones

24.6

Fish, sardine, Atlantic, canned in oil, drained solids with bone

24.6

Fish, caviar, black and red, granular

24.6

Fish, herring, Atlantic, kippered

24.6

Fish, salmon, pink, cooked, dry heat

24.6

Fish, pike, walleye, cooked, dry heat

24.5

Fish, tilefish, cooked, dry heat

24.5

Fish, whitefish, mixed species, cooked, dry heat

24.5

Fish, tuna, fresh, yellowfin, raw

24.4

Fish, ling, cooked, dry heat

24.4

Fish, cusk, cooked, dry heat

24.4

Fish, salmon, coho, farmed, cooked, dry heat

24.3

Mollusks, clam, mixed species, canned, drained solids

24.3

Fish, scup, cooked, dry heat

24.2

Fish, bass, freshwater, mixed species, cooked, dry heat

24.2

Fish, mackerel, Atlantic, cooked, dry heat

23.9

Mollusks, whelk, unspecified, raw

23.8

Mollusks, mussel, blue, cooked, moist heat

23.8

Fish and Shellfish High in Protein

Protein

Fish, trout, rainbow, farmed, cooked, dry heat

23.8

Fish, spot, cooked, dry heat

23.7

Fish, dolphinfish, cooked, dry heat

23.7

Crustaceans, crab, queen, cooked, moist heat

23.7

Fish, pompano, florida, cooked, dry heat

23.7

Fish, eel, mixed species, cooked, dry heat

23.7

Fish, sea bass, mixed species, cooked, dry heat

23.6

Fish, tuna, white, canned in water, without salt, drained solids

23.6

Fish, tuna, white, canned in water, drained solids

23.6

Fish, mackerel, spanish, cooked, dry heat

23.6

Fish, salmon, sockeye, canned, drained solids

23.6

Fish, pollock, walleye, cooked, dry heat

23.5

Fish, whiting, mixed species, cooked, dry heat

23.5

Fish, swordfish, cooked, dry heat

23.5

Fish, salmon, coho, wild, cooked, dry heat

23.5

Fish, whitefish, mixed species, smoked

23.4

Fish, tuna, fresh, bluefin, raw

23.3

Fish, mackerel, jack, canned, drained solids

23.2

Fish, yellowtail, mixed species, raw

23.1

Fish, salmon, pink, canned, drained solids

23.1

Fish, herring, Atlantic, cooked, dry heat

23.0

Fish, trout, rainbow, wild, cooked, dry heat

22.9

Fish, carp, cooked, dry heat

22.9

Fish, cod, Atlantic, cooked, dry heat

22.8

Crustaceans, shrimp, mixed species, cooked, moist heat

22.8

Fish, cod, Atlantic, canned, solids and liquid

22.8

Fish, bass, striped, cooked, dry heat

22.7

Fish, roughy, orange, cooked, dry heat

22.6

Fish, lingcod, cooked, dry heat

22.6

Fish, smelt, rainbow, cooked, dry heat

22.6

Fish, halibut, Atlantic and Pacific, cooked, dry heat

22.5

Protein-Rich Fish and Shellfish

Protein

Fish, drum, freshwater, cooked, dry heat

22.5

Fish, wolffish, Atlantic, cooked, dry heat

22.4

Crustaceans, crab, dungeness, cooked, moist heat

22.3

Fish, roe, mixed species, raw

22.3

Fish, rockfish, Pacific, mixed species, cooked, dry heat

22.2

Fish, butterfish, cooked, dry heat

22.2

Fish, salmon, Atlantic, farmed, cooked, dry heat

22.1

Fish, tuna, fresh, skipjack, raw

22.0

Fish, shad, american, cooked, dry heat

21.7

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