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Carbohydrate Counting Tables

In this table you will find the amount of carbohydrates in the most common fruits and vegetables, as you can see there are differences with only 20-30 g of carbohydrates per day you have to think carefully about how you compose your meals

Vegetables

Product Carbonhydrate per 100 g
Vegetables
Artichoke 5,1
Asparagus, green 3,1
Asparagus white 2,5
Eggplant 2,6
Avocado 6,5
Cauliflower; 2,5
Broccoli 2,9
Butternut squash 9,7
Mushrooms 2,0
Chinese cabbage 2,1
Zucchini 1,8
Peas 7,0
Green cabbage 4,7
Hokkaido 4,8
Cucumber 1,4
Kohlrabi 5,7
Spring onion 4,7
Look 31,0
Maize 4,7
Bok choy 1,2
Bell pepper, yellow 5,4
Bell pepper, green 2,8
Bell pepper, red 4,5
Parsnip 10,1
Parsley root 8,0
Leeks 8,5
Turnip 4,7
Radish 1,2
Red onion 5,4
Red cabbage, fresh 4,5
Roman lettuce 1,2
Arugula 2,0
Savoy 3,0
Green beans 2,7
Spinach 1,5
Oxheart cabbage 3,0
Brussels sprouts 5,5
Sugar snaps 5,3
Tomato 4,3
Onion, yellow 81
Fennel 3.0
White black radish 2,5
White cabbage 4,7
Root 5,9
Sweet potato 14,3

Fruits and Berries

Product Carbonhydrate per 100 g
Fruits and Berries
Currant 11,7
Strawberry 7,3
Apricot 7,8
Pineapple 11,6
Apple 10,7
Blueberry 8,7
blackberry 4,7
Lemon 4,3
Lemon juice 8,6
Date, fresh 68,3
Grape 13,3
Raspberry 6,9
pomegranate; 16,6
Grapefruit 8,4
cantaloupe 7,3
Cherry 10,9
Gooseberry 6,9
Lime 7,7
Tangerine 9,7
Mango 14,1
Nectarine 8,9
Papaya 9,9
Passion fruit 13,0
Pear 10,9
Peach 9,0
pomelo 9,5
Plum 8,6
Rhubarb 3,0
Red berry 9,2
Orange 9,5
Honeydew melon 4,3
Fig, fresh 16,3
Watermelon 8,1

Nuts

Product Carbonhydrate per 100 g
Nuts
Almonds 5,4
Cashew nuts 27,0
Chia seed 7,7
Hazelnuts 14,9
Flax seed 18,1
Macadamia nuts 4,8
Brazil nuts 8,5
Pecans 5,0
Peanuts, salted 9,4
Pumpkin seeds 4,7
Sesame seed 5,5
Walnuts 10,6
Sunflower seeds 14,0

Below you see three examples of how much vegetables you can eat and still get few carbohydrates. The table indicates how many vegetables you can eat for 20 g 30 g and 50 g carbohydrates respectively

20g  Carbohydrates

100g Spinach

 50g Arugula

150g White cabbage

200g Broccoli

100g Asparagus

100g Cucumber

Fresh herbs as garnish 

30g Carbohydrates

100g Spinach

  50g Arugula

150g White cabbage

200g Broccoli

100 g Asparagus

100g Cucumber

100g Red bell pepper 100gTomatoes

Fresh herbs as garnish

50g Carbohydrates

100g Spinach

  50g Arugula

150g White cabbage

200g Broccoli

100g Asparagus

100 g Cucumber

100g Red bell pepper 100g Tomatoes

150g Carrots

200g Green beans

50g Raspberries

Fresh herbs as garnish


Total 700 g Vegetables

Total 1 kg Vegetables

Total 1,4 kg Vegetables