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MODERATE CARBS – 11-20 GRAMS COUNTER

List of moderate carbohydrates foods

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Description of food Weight Food Energy CarbohydrateProtein Fat CholesterolSodium

(Grams)(Kilocalorie) (Grams) (Grams) (Grams)(M-grams)(M-grams)

TOMATO JUICE, CANNED WITH SALT1 CUP 244 40 10 2 0 0 881

SPINACH, COOKED FR FRZEN, DRND1 CUP 190 55 10 6 0 0 163

TOMATO JUICE, CANNED W/O SALT 1 CUP 244 40 10 2 0 0 24

TOMATOES, CANNED, S+L,W/O SALT1 CUP 240 50 10 2 1 0 31

HALF AND HALF, CREAM 1 CUP 242 315 10 7 28 89 98

SOUR CREAM 1 CUP 230 495 10 7 48 102 123

TOMATOES, CANNED, S+L, W/ SALT1 CUP 240 50 10 2 1 0 391

RYE WAFERS, WHOLE-GRAIN 2 WAFERS 14 55 10 1 1 0 115

GRAPEFRUIT, RAW, PINK 1/2 FRUT 120 40 10 1 0 0 0

PEARS, CANNED, JUICE PACK 1 HALF 77 40 10 0 0 0 3

JELLIES 1 PKT 14 40 10 0 0 0 4

APRICOTS, CANNED, JUICE PACK 3 HALVES 84 40 10 1 0 0 3

JAMS AND PRESERVES 1 PKT 14 40 10 0 0 0 2

BROCCOLI, RAW, COOKED, DRAINED1 SPEAR 180 50 10 5 1 0 20

BROCCOLI, FRZN, COOKED, DRANED1 CUP 185 50 10 6 0 0 44

WHITE BREAD, SLICE 22 PER LOAF1 SLICE 20 55 10 2 1 0 101

PEACHES, RAW 1 PEACH 87 35 10 1 0 0 0

TURKEY PATTIES, BRD,BATTD,FRID1 PATTY 64 180 10 9 12 40 512

SAUERKRAUT, CANNED 1 CUP 236 45 10 2 0 0 1560

BAKING PWDR BISCUITS,REFRGDOGH1 BISCUT 20 65 10 1 2 1 249

WHITE BREAD, TOASTED 22 PER 1 SLICE 17 55 10 2 1 0 101

SNAP BEAN,RAW,CKD,DRND,YELLOW 1 CUP 125 45 10 2 0 0 4

SNAP BEAN,RAW,CKD,DRND,GREEN 1 CUP 125 45 10 2 0 0 4

GRAPEFRUIT, RAW, WHITE 1/2 FRUT 120 40 10 1 0 0 0

POTATO CHIPS 10 CHIPS 20 105 10 1 7 0 94

CHICKEN CHOW MEIN, HOME RECIPE1 CUP 250 255 10 31 10 75 718

GRAPES, EUROPEAN, RAW, TOKAY 10 GRAPE 57 40 10 0 0 0 1

SCALLOPS, BREADED, FRZN,REHEAT6 SCALOP 90 195 10 15 10 70 298

VEGETABLE BEEF SOUP, CANNED 1 CUP 244 80 10 6 2 5 956

STRAWBERRIES, RAW 1 CUP 149 45 10 1 1 0 1

CHERRIES, SWEET, RAW 10 CHERY 68 50 11 1 1 0 0

RAISINS 1 PACKET 14 40 11 0 0 0 2

LETTUCE, CRISPHEAD, RAW, HEAD 1 HEAD 539 70 11 5 1 0 49

BROWNIES W/ NUTS,FRM HOME RECP1 BROWNE 20 95 11 1 6 18 51

KOHLRABI, COOKED, DRAINED 1 CUP 165 50 11 3 0 0 35

MINESTRONE SOUP, CANNED 1 CUP 241 80 11 4 3 2 911

BEEF GRAVY, CANNED 1 CUP 233 125 11 9 5 7 1305

MILK, WHOLE, 3.3% FAT 1 CUP 244 150 11 8 8 33 120

WATERMELON, RAW, DICED 1 CUP 160 50 11 1 1 0 3

PEAS, EDIBLE POD, COOKED,DRNED1 CUP 160 65 11 5 0 0 6

BEETS, COOKED, DRAINED, DICED 1 CUP 170 55 11 2 0 0 83

SHRIMP, FRENCH FRIED 3 OZ 85 200 11 16 10 168 384

GRAHAM CRACKER, PLAIN 2 CRACKR 14 60 11 1 1 0 86

IMITATN WHIPD TOPING,PRESSRZD 1 CUP 70 185 11 1 16 0 43

VEGETABLE JUICE COCKTAIL, CNND1 CUP 242 45 11 2 0 0 883

CARROTS, RAW, GRATED 1 CUP 110 45 11 1 0 0 39

KIWIFRUIT, RAW 1 KIWI 76 45 11 1 0 0 4

IMITATN SOUR DRESSING 1 CUP 235 415 11 8 39 13 113

YOGURT, W/ WHOLE MILK 8 OZ 227 140 11 8 7 29 105

CARROTS, COOKED FROM FROZEN 1 CUP 146 55 12 2 0 0 86

PINEAPPLE, CANNED, HEAVY SYRUP1 SLICE 58 45 12 0 0 0 1

BEETS, CANNED, DRAINED,NO SALT1 CUP 170 55 12 2 0 0 78

HONEYDEW MELON, RAW 1/10 MEL 129 45 12 1 0 0 13

SUGAR, WHITE, GRANULATED 1 TBSP 12 45 12 0 0 0 0

BEETS, CANNED, DRAINED,W/ SALT1 CUP 170 55 12 2 0 0 466

ARTICHOKES, GLOBE, COOKED, DRN1 ARTCHK 120 55 12 3 0 0 79

COCONUT, RAW, SHREDDED 1 CUP 80 285 12 3 27 0 16

ICE CREAM, VANLLA, REGULR 11% 3 FL OZ 50 100 12 2 5 22 44

CLAM CHOWDER, MANHATTAN, CANND1 CUP 244 80 12 4 2 2 1808

VEGETARIAN SOUP, CANNED 1 CUP 241 70 12 2 2 0 822

MILK, SKIM, ADDED MILK SOLIDS 1 CUP 245 90 12 9 1 5 130

MILK, LOFAT, 2%, ADDED SOLIDS 1 CUP 245 125 12 9 5 18 128

MILK, LOFAT, 1%, NO ADDEDSOLID1 CUP 244 100 12 8 3 10 123

MILK, LOFAT, 1%, ADDED SOLIDS 1 CUP 245 105 12 9 2 10 128

MILK, SKIM, NO ADDED MILKSOLID1 CUP 245 85 12 8 0 4 126

COLLARDS, COOKED FROM FROZEN 1 CUP 170 60 12 5 1 0 85

BUTTERMILK, FLUID 1 CUP 245 100 12 8 2 9 257

RYE BREAD, LIGHT, TOASTED 1 SLICE 22 65 12 2 1 0 175

WHITE BREAD, SLICE 18 PER LOAF1 SLICE 25 65 12 2 1 0 129

WHITE BREAD, TOASTED 18 PER 1 SLICE 22 65 12 2 1 0 129

CHICKEN A LA KING, HOME RECIPE1 CUP 245 470 12 27 34 221 760

PUMPKIN, COOKED FROM RAW 1 CUP 245 50 12 2 0 0 2

WHEAT BREAD 1 SLICE 25 65 12 2 1 0 138

MILK, LOFAT, 2%, NO ADDEDSOLID1 CUP 244 120 12 8 5 18 122

RYE BREAD, LIGHT 1 SLICE 25 65 12 2 1 0 175

APRICOTS, RAW 3 APRCOT 106 50 12 1 0 0 1

OATMEAL BREAD 1 SLICE 25 65 12 2 1 0 124

CRACKED-WHEAT BREAD 1 SLICE 25 65 12 2 1 0 106

CRACKED-WHEAT BREAD, TOASTED 1 SLICE 21 65 12 2 1 0 106

MIXED GRAIN BREAD 1 SLICE 25 65 12 2 1 0 106

MIXED GRAIN BREAD, TOASTED 1 SLICE 23 65 12 2 1 0 106

AVOCADOS, CALIFORNIA 1 AVOCDO 173 305 12 4 30 0 21

OATMEAL BREAD, TOASTED 1 SLICE 23 65 12 2 1 0 124

ONIONS, RAW, CHOPPED 1 CUP 160 55 12 2 0 0 3

WHEAT BREAD, TOASTED 1 SLICE 23 65 12 3 1 0 138

ONIONS, RAW, COOKED, DRAINED 1 CUP 210 60 13 2 0 0 17

CHICKEN, FRIED, BATTER, BREAST4.9 OZ 140 365 13 35 18 119 385

MUSHROOM GRAVY, CANNED 1 CUP 238 120 13 3 6 0 1357

MILK CHOCOLATE CANDY,W/ PENUTS1 OZ 28.35 155 13 4 11 5 19

CHOP SUEY W/ BEEF + PORK,HMRCP1 CUP 250 300 13 26 17 68 1053

CHICKEN GRAVY, CANNED 1 CUP 238 190 13 5 14 5 1373

BRUSSELS SPROUTS, RAW, COOKED 1 CUP 155 60 13 4 1 0 33

TORTILLAS, CORN 1 TORTLA 30 65 13 2 1 0 1

PRETZELS, TWISTED, DUTCH 1 PRETZ 16 65 13 2 1 0 258

JELLIES 1 TBSP 18 50 13 0 0 0 5

BRUSSELS SPROUTS, FRZN, COOKED1 CUP 155 65 13 6 1 0 36

BEER, REGULAR 12 FL OZ 360 150 13 1 0 0 18

DANISH PASTRY, PLAIN, NO NUTS 1 OZ 28.35 110 13 2 6 24 109

RAISIN BREAD, TOASTED 1 SLICE 21 65 13 2 1 0 92

WHOLE-WHEAT BREAD, TOASTED 1 SLICE 25 70 13 3 1 0 180

BAKING PWDR BISCUITS,HOMERECPE1 BISCUT 28 100 13 2 5 0 195

RAISIN BREAD 1 SLICE 25 65 13 2 1 0 92

IMITATN WHIPD TOPING,PWDRD,PRP1 CUP 80 150 13 3 10 8 53

WHOLE-WHEAT BREAD 1 SLICE 28 70 13 3 1 0 180

RICOTTA CHEESE, PART SKIM MILK1 CUP 246 340 13 28 19 76 307

VIENNA BREAD 1 SLICE 25 70 13 2 1 0 145

CORN, COOKED FRM FROZN, YELLOW1 EAR 63 60 14 2 0 0 3

CORN, COOKED FRM FROZN, WHITE 1 EAR 63 60 14 2 0 0 3

HOLLANDAISE SCE, W/ H2O,FRM MX1 CUP 259 240 14 5 20 52 1564

ROLLS, DINNER, COMMERCIAL 1 ROLL 28 85 14 2 2 0 155

BROWN GRAVY FROM DRY MIX 1 CUP 261 80 14 3 2 2 1147

CHICKEN GRAVY FROM DRY MIX 1 CUP 260 85 14 3 2 3 1134

RASPBERRIES, RAW 1 CUP 123 60 14 1 1 0 0

BAKING PWDR BISCUITS,FROM MIX 1 BISCUT 28 95 14 2 3 0 262

PLUMS, CANNED, JUICE PACK 3 PLUMS 95 55 14 0 0 0 1

JAMS AND PRESERVES 1 TBSP 20 55 14 0 0 0 2

VEGETABLES, MIXED, CANNED 1 CUP 163 75 15 4 0 0 243

WALNUTS, BLACK, CHOPPED 1 CUP 125 760 15 30 71 0 1

POUND CAKE, COMMERCIAL 1 SLICE 29 110 15 2 5 64 108

ORANGES, RAW 1 ORANGE 131 60 15 1 0 0 0

POUND CAKE, FROM HOME RECIPE 1 SLICE 30 120 15 2 5 32 96

CR OF CHICKEN SOUP W/ MLK,CNND1 CUP 248 190 15 7 11 27 1047

BEEF AND VEGETABLE STEW,HM RCP1 CUP 245 220 15 16 11 71 292

MILK CHOCOLATE CANDY,W/ ALMOND1 OZ 28.35 150 15 3 10 5 23

CR OF MUSHROM SOUP W/ MLK,CNND1 CUP 248 205 15 6 14 20 1076

TACO 1 TACO 81 195 15 9 11 21 456

MALTED MILK,NATURAL, POWDER 3/4 OZ 21 85 15 3 2 4 96

WHITE BREAD CUBES 1 CUP 30 80 15 2 1 0 154

PEARS, CANNED, HEAVY SYRUP 1 HALF 79 60 15 0 0 0 4

BROWNIES W/ NUTS,FRSTNG,CMMRCL1 BROWNE 25 100 16 1 4 14 59

PUMPERNICKEL BREAD 1 SLICE 32 80 16 3 1 0 177

MILK CHOCOLATE CANDY, PLAIN 1 OZ 28.35 145 16 2 9 6 23

CORN CHIPS 1 OZ 28.35 155 16 2 9 0 233

PUMPERNICKEL BREAD, TOASTED 1 SLICE 29 80 16 3 1 0 177

SWEET (DARK) CHOCOLATE 1 OZ 28.35 150 16 1 10 0 5

LEMON JUICE,FRZN,SINGLE-STRNGH6 FL OZ 244 55 16 1 1 0 2

NECTARINES, RAW 1 NECTRN 136 65 16 1 1 0 0

YOGURT, W/ LOFAT MILK, PLAIN 8 OZ 227 145 16 12 4 14 159

CARROTS, COOKED FROM RAW 1 CUP 156 70 16 2 0 0 103

LEMON JUICE, CANNED 1 CUP 244 50 16 1 1 0 51

LIME JUICE,CANNED 1 CUP 246 50 16 1 1 0 39

APPLES, RAW, PEELED, SLICED 1 CUP 110 65 16 0 0 0 0

PEACHES, CANNED, HEAVY SYRUP 1 HALF 81 60 16 0 0 0 5

IMITATION WHIPPED TOPPING,FRZN1 CUP 75 240 17 1 19 0 19

FRENCH TOAST, HOME RECIPE 1 SLICE 65 155 17 6 7 112 257

HONEY 1 TBSP 21 65 17 0 0 0 1

ITALIAN BREAD 1 SLICE 30 85 17 3 0 0 176

CLAM CHOWDER, NEW ENG, W/ MILK1 CUP 248 165 17 9 7 22 992

GELATIN DESSERT, PREPARED 1/2 CUP 120 70 17 2 0 0 55

WATER CHESTNUTS, CANNED 1 CUP 140 70 17 1 0 0 11

SNACK CAKES,DEVILS FOOD,CREMFLSM CAKE 28 105 17 1 4 15 105

SHORTBREAD COOKIE, HOME RECIPE2 COOKIE 28 145 17 2 8 0 125

PAPAYAS, RAW 1 CUP 140 65 17 1 0 0 9

POTATOES,FRENCH-FRD,FRZN,OVEN 10 STRIP 50 110 17 2 4 0 16

MACADAMIA NUTS, OILRSTD,SALTED1 CUP 134 960 17 10 103 0 348

YOGURT, W/ NONFAT MILK 8 OZ 227 125 17 13 0 4 174

MACADAMIA NUTS, OILRSTD,UNSALT1 CUP 134 960 17 10 103 0 9

TOMATO SOUP W/ WATER, CANNED 1 CUP 244 85 17 2 2 0 871

POPSICLE 1 POPCLE 95 70 18 0 0 0 11

100% NATURAL CEREAL 1 OZ 28.35 135 18 3 6 0 12

TOMATO SAUCE, CANNED WITH SALT1 CUP 245 75 18 3 0 0 1482

CORN GRITS, COOKED, INSTANT 1 PKT 137 80 18 2 0 0 343

OATMEAL,CKD,INSTNT,PLAIN,FORTF1 PKT 177 105 18 4 2 0 285

APRICOT, CANNED, HEAVY SYRUP 3 HALVES 85 70 18 0 0 0 3

CHICKEN CHOW MEIN, CANNED 1 CUP 250 95 18 7 0 8 725

FILBERTS, (HAZELNUTS) CHOPPED 1 CUP 115 725 18 15 72 0 3

FRENCH BREAD 1 SLICE 35 100 18 3 1 0 203

SQUASH, WINTER, BAKED 1 CUP 205 80 18 2 1 0 2

MILK CHOCOLATE CANDY,W/ RICE C1 OZ 28.35 140 18 2 7 6 46

BLACKBERRIES, RAW 1 CUP 144 75 18 1 1 0 0

MALTED MILK, CHOCOLATE, POWDER3/4 OZ 21 85 18 1 1 1 49

PINEAPPLE, RAW, DICED 1 CUP 155 75 19 1 1 0 2

PEACHES, RAW, SLICED 1 CUP 170 75 19 1 0 0 0

SOYBEANS, DRY, COOKED, DRAINED1 CUP 180 235 19 20 10 0 4

CORN, COOKED FROM RAW, YELLOW 1 EAR 77 85 19 3 1 0 13

CORN, COOKED FROM RAW, WHITE 1 EAR 77 85 19 3 1 0 13

TUNA SALAD 1 CUP 205 375 19 33 19 80 877

NATURE VALLEY GRANOLA CEREAL 1 OZ 28.35 125 19 3 5 0 58

COCA PWDR W/O NONFAT DRY MILK 3/4 OZ 21 75 19 1 1 0 56

BRAN MUFFINS, HOME RECIPE 1 MUFFIN 45 125 19 3 6 24 189

CHEERIOS CEREAL 1 OZ 28.35 110 20 4 2 0 307

LIMEADE,CONCEN,FROZEN,DILUTED 6 FL OZ 185 75 20 0 0 0 0

BLUEBERRY MUFFINS, HOME RECIPE1 MUFFIN 45 135 20 3 5 19 198

ROLLS, FRANKFURTER + HAMBURGER1 ROLL 40 115 20 3 2 0 241

ROLLS, DINNER, HOME RECIPE 1 ROLL 35 120 20 3 3 12 98

PUMPKIN, CANNED 1 CUP 245 85 20 3 1 0 12

DEVIL'S FOOD CAKE,CHOCFRST,FMX1 CUPCAK 35 120 20 2 4 19 92

BLUEBERRIES, RAW 1 CUP 145 80 20 1 1 0 9

PECANS, HALVES 1 CUP 108 720 20 8 73 0 1

POTATOES,FRENCH-FRD,FRZN,FRIED10 STRIP 50 160 20 2 8 0 108

SHORTBREAD COOKIE, COMMERCIAL 4 COOKIE 32 155 20 2 8 27