Net Carb Counter with Glycemic Index of Foods

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Food NameNet CarbGlycemic Index
Milk, human6.9 
Milk4.730
Milk, cow's, fluid, whole4.527
Milk, cow's, fluid, whole, low-sodium4.531
Milk, calcium fortified, cow's, fluid, whole4.531
Milk, calcium fortified, cow's, fluid, 1% fat5.032
Milk, calcium fortified, cow's, fluid, skim or nonfat4.932
Milk, cow's, fluid, other than whole ("lowfat")4.832
Milk, cow's, fluid, 2% fat4.730
Milk, cow's, fluid, acidophilus, 1% fat5.032
Milk, cow's, fluid, acidophilus, 2% fat4.730
Milk, cow's, fluid, 1% fat5.032
Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat5.032
Milk, cow's, fluid, filled with vegetable oil4.7 
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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 are Net Carbs?

In the Atkins diet, Net Carbs are the total carbohydrate content of the food minus the fiber content.
The Net Carbs number counts only the grams of carbohydrate that significantly impact your blood sugar level and therefore are the only carbs you need to count when you follow the Atkins diet.
Foods that are low in Net Carbs are less likely to interfere with weight loss.

What is the Glycemic Index?

Glycemic index is a measure of how quickly blood sugar levels (i.e., levels of glucose in the blood) rise after eating a particular type of food.

See also: our comprehensive explanation of glycemic index and the largest glycemic index and glycemic load of foods database .

Directory of Popular Diets and Companion Food Databases

See our most complete directory of Popular Diets and Companion Food Databases.

Net Carbs of Fresh Fruits

If you like fruits and vegetables and wish to choose the Atkins low-carb type, refer to our tables below.
List of net carb values (in ascending order) of fresh fruits per 100 grams of fruit weight.



Net Carb (g)
Fresh Fruits (100 g)

1.8
Avocado

2.7
Rhubarb

3.9
Carambola (starfruit)

4.3
Blackberries

4.3
Youngberries

4.3
Boysenberries

4.3
Dewberries

5.4
Raspberries, red

5.4
Raspberries, black

5.4
Raspberries

5.7
Cassaba melon

5.7
Strawberries

5.9
Berries

6.5
Lemon

7.0
Grapefruit

7.1
Pear, Japanese

7.2
Watermelon

7.3
Cantaloupe (muskmelon)

7.6
Cranberries

7.7
Loganberries

7.7
Lime

8.0
Grapefruit and orange sections

8.0
Papaya

8.0
Peach

8.1
Mulberries

8.3
Honeydew melon

8.9
Nectarine

8.9
Guava

9.1
Apricot


Net Carb (g)
Fresh Fruits (100 g)

9.4
Orange

9.4
Tangelo

9.4
Kumquat

9.5
Currants

10.0
Plum

10.4
Strawberries, with sugar

10.6
Cherries, sour, red

11.2
Pineapple

11.4
Apple

11.5
Tangerine

11.5
Calamondin

11.7
Kiwi fruit

12.1
Fruit cocktail or mix (including citrus fruits)

12.1
Juneberry

12.1
Blueberries

12.1
Huckleberries

12.2
Fruit cocktail or mix (excluding citrus fruits)

12.4
Pear

13.0
Passion fruit

13.9
Cherries, sweet (Queen Anne, Bing)

15.0
Persimmon

15.2
Mango

15.2
Lychee

16.3
Grapes, American type, slip skin

16.3
Fig

16.6
Pomegranate

17.2
Grapes

17.2
Grapes, European type, adherent skin

20.2
Banana, apple

20.2
Banana, Chinese

20.2
Banana

37.9
Cranberries

57.4
Tamarind

Net Carbs of Raw Vegetables

List of net carb values (in ascending order) of raw vegetables per 100 grams of vegetable weight.



Net Carb (g)
Raw Vegetables (100 g)

0.6
Beet greens

0.7
Endive, chicory, escarole, or romaine lettuce

0.8
Watercress

0.9
Cilantro

1.1
Cactus

1.1
Lettuce, Boston

1.2
Cabbage, Chinese

1.2
Mixed salad greens

1.3
Alfalfa sprouts

1.4
Celery

1.4
Fennel bulb

1.4
Spinach

1.5
Cucumber

1.6
Mustard greens

1.8
Lettuce

1.8
Asparagus

1.8
Radish

1.9
Chives

2.0
Pepper, banana

2.1
Lettuce, arugula

2.1
Collards

2.1
Chard

2.3
Squash, summer, green

2.3
Squash, summer, yellow

2.3
Mushrooms

2.3
Eggplant

2.6
Kohlrabi

2.7
Tomatoes

2.8
Cauliflower


Net Carb (g)
Raw Vegetables (100 g)

2.9
Broccoflower

2.9
Pepper, poblano

2.9
Pepper, sweet, green

2.9
Pepper

3.0
Pepper, Serrano

3.0
Parsley

3.3
Cabbage, green

3.4
Green tomato-chile sauce (Salsa de tomate verde cruda)

3.6
Radicchio

3.7
Beans, string, green

3.9
Jicama

4.0
Tomatoes, green

4.0
Pepper, sweet, red

4.0
Broccoli

4.1
Bean sprouts (soybean or mung)

4.4
Cress

4.6
Turnip

4.7
Onions, young green

5.0
Snowpeas (pea pod)

5.2
Brussels sprouts

5.3
Cabbage, red

5.6
Rutabaga

5.7
Dandelion greens

6.8
Beets

6.8
Carrots

7.1
Squash, winter type

7.6
Seaweed

7.6
Pepper, hot chili

8.2
Carrots, salad with apples

8.7
Onions, mature

9.4
Peas, green


Net Carb (g)
Raw Vegetables (100 g)

12.4
Leek

15.3
White potato, with or without peel (assume peel not eaten)

15.3
Beans, lima

15.8
Artichoke, Jerusalem

16.3
Corn

20.7
Carrots, salad

29.6
Ripe plantain

31.0
Garlic

Sugar Content of Foods

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