Dr. Moreno: THE 17-DAY DIET - What to Eat

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Food NameSugarCarbProteinCalories 
Milk, human6.896.891.0370
Milk5.164.713.2950
Milk, cow's, fluid, whole5.264.523.2260
Milk, cow's, fluid, whole, low-sodium4.464.463.1061
Milk, calcium fortified, cow's, fluid, whole5.244.513.2160
Milk, calcium fortified, cow's, fluid, 1% fat5.204.993.3742
Milk, calcium fortified, cow's, fluid, skim or nonfat4.854.853.4035
Milk, cow's, fluid, other than whole ("lowfat")5.104.813.3344
Milk, cow's, fluid, 2% fat5.064.683.3050
Milk, cow's, fluid, acidophilus, 1% fat5.204.993.3742
Milk, cow's, fluid, acidophilus, 2% fat5.064.683.3050
Milk, cow's, fluid, 1% fat5.204.993.3742
Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat5.094.963.3734
Milk, cow's, fluid, filled with vegetable oil4.744.743.3363
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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



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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