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Complex Carb Content of 8,000+ Foods
| Food Name | Net Carb | Glycemic Index |
| Milk, human | 6.9 | |
| Milk | 4.7 | 30 |
| Milk, cow's, fluid, whole | 4.5 | 27 |
| Milk, cow's, fluid, whole, low-sodium | 4.5 | 31 |
| Milk, calcium fortified, cow's, fluid, whole | 4.5 | 31 |
| Milk, calcium fortified, cow's, fluid, 1% fat | 5.0 | 32 |
| Milk, calcium fortified, cow's, fluid, skim or nonfat | 4.9 | 32 |
| Milk, cow's, fluid, other than whole ("lowfat") | 4.8 | 32 |
| Milk, cow's, fluid, 2% fat | 4.7 | 30 |
| Milk, cow's, fluid, acidophilus, 1% fat | 5.0 | 32 |
| Milk, cow's, fluid, acidophilus, 2% fat | 4.7 | 30 |
| Milk, cow's, fluid, 1% fat | 5.0 | 32 |
| Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat | 5.0 | 32 |
| Milk, cow's, fluid, filled with vegetable oil | 4.7 | |
|
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) |
| 3.9 |
| Carambola (starfruit) |
| 7.3 |
| Cantaloupe (muskmelon) |
| 8.0 |
| Grapefruit and orange sections |
| Net Carb (g) |
| Fresh Fruits (100 g) |
| 10.4 |
| Strawberries, with sugar |
| 12.1 |
| Fruit cocktail or mix (including citrus fruits) |
| 12.2 |
| Fruit cocktail or mix (excluding citrus fruits) |
| 13.9 |
| Cherries, sweet (Queen Anne, Bing) |
| 16.3 |
| Grapes, American type, slip skin |
| 17.2 |
| Grapes, European type, adherent skin |
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) |
| 0.7 |
| Endive, chicory, escarole, or romaine lettuce |
| 2.3 |
| Squash, summer, green |
| 2.3 |
| Squash, summer, yellow |
| Net Carb (g) |
| Raw Vegetables (100 g) |
| 3.4 |
| Green tomato-chile sauce (Salsa de tomate verde cruda) |
| 4.1 |
| Bean sprouts (soybean or mung) |
| 8.2 |
| Carrots, salad with apples |
| Net Carb (g) |
| Raw Vegetables (100 g) |
| 15.3 |
| White potato, with or without peel (assume peel not eaten) |
| 15.8 |
| Artichoke, Jerusalem |
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