Alpha Lipid SD II Food Content Chart

This is not a complete list. If you are uncertain whether you can eat a food or not, check the carbohydrate
content first either from the label, or one of the websites listed at the bottom.

Protein rich foods Serving size (g) Protein
(g)
Carbs (g)
available
Low carbohydrate foods
Vegetables:
Serving size (g) Carbs (g)
available
Dairy: Asparagus, steamed 6 spears (100g) 1.6
Brie, camembert 45 10 Aubergine / Eggplant, raw 100 2.6
Low fat cottage cheese 45 5.5 2.0 Broccoli, cooked 100 (2 cups) 1.7
Edam, cheddar, colby [1 Tbs grated = 9g] 40 10 Brussels sprouts 100 5.5
Feta, regular, 20% fat 45 6 Cabbage, white, raw 100 1.5
Sour cream, reduced fat 12% 40 (2 Tbs) 1.5 1.5 Capsicum, red, seeds & stalk removed, raw 150 (1 whole = 1 C) 7.0
Ricotta, reduced fat, 6.4% 40 (2 Tbs) 3 1 Carrot, raw only 1 (75g) 2.7
Yoghurt, unsweetened, 7% fat [2 Tbs = 45g] 100 5.7 3.8 Cauliflower, cooked 120g (1 cup) 3.2
Eggs: small - medium size 1 egg (60g) 6 Celery, raw 3 stems (60g) 1.0
Meat (all weights for raw unless stated): Cucumber, raw 75 (5cm long pc) 1.3
Beef, lean minced 100 20 Green beans, cooked 105 (1 cup) 3.6
Beef, lean steak 100 20 Leeks, cooked 1 (125g) 5.7
Chicken, flesh only, no bone 100 20 Lettuce, mixed e.g. mescaline mix 1 C (35g) 0.6
Chicken, smoked 100 23 Mushrooms, raw 100 0.2
Ham, low fat 1%, not honey glazed 50 9 Onions, raw (50g) 4.2
Lamb, lean 100 15 Peas, frozen green, cooked C (80g) 3.5
Pork, lean 100 22 Radish, raw 1 (15g) 0.4
Pork, bacon lean not streaky 50 (1 rasher) 7.5 Spinach, lightly steamed or raw C (84g) 0.6
Venison (cooked) 70 20 Tomato, medium, raw 1 (60g) 1.6
Tomato salsa, mild (Old El Paso brand) 30 (2 Tbs) 2.0
Watercress, raw UNLIMITED TRACES
Zuchinni / Courgette, raw 120 (1 med, 1 C) 2.4
Seafood and Fish:
Cockles, pipis, cooked 50 10
Fish, white flesh, cooked 80 20
Mussels (uncooked, marinated/smoked) 50 10
Prawns, cooked 100 24
Shrimp, canned 50 10
Salmon, fresh fillets raw 100 20
Salmon, tinned plain 105 16
Tuna, raw or tinned 100 27
Soy: Tofu 150 20 2.2
Nutrient values sourced from food labels and the Ministry of Health and Plant & Food Research (2009) The Concise New Zealand Food Composition Tables, 8
th
Ed, Accessed 8 February, 2010, Available: http://www.crop.cri.nz/home/products-services/nutrition/foodcompdata/fcd-
products/fcd-food-comp-tables.php Raw weights of meat and seafood from http://www.foodcomp.dk/v7/fcdb_alphlist.asp?FL=A
New Image 2010