Carb Bargains

[Mitra]

CARB BARGAINS AND COMPARISONS
(Information condensed from 'Protein Power' (c) 1995)

CARB BARGAINS: 1 Gram of ECC, or less

1c alfalfa sprouts = .4
1/2c argula = .4
1c sliced bok choy = .8
1 celery rib = .9
1T minced chives = .1
1/2c sliced endive = .8
1c shredded lettuce = .4
1T chopped canned pimento = .6
1/2c sliced raw radicchio = .9
5 radishes = .8
1c fresh spinach = .6

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CARB BARGAINS: 3 or Fewer Grams ECC

1/4c blackberies = 2.9
6 fresh asparagus spears = 2.4
1/2c canned asparagus = 2.8
4 frozen asparagus spears = 2.9
1/2c canned bamboo shoots = 2.3
1c chopped raw broccoli = 2.2
1/2c frozen broccoli/cauliflower florets = 2.7
3/4c frozen broccoli/pearl onions/red peppers = 2.6
1/4c cooked sliced carrots = 3
1c cauliflower florets = 2.6
1/2 medium cucumber = 3
1/4c chopped leeks = 2
1/2c raw mushroom pieces = 1.1
1/2c cooked mushroom pieces = 2.3
5 whole enoki mushrooms = 2
1/2c chopped raw scallions = 2.5
1/2c chopped parsley = 1.9
1/2c chopped sweet pepper = 2.4
1T chopped raw shallot = 1.7
1/2c boiled sliced summer squash = 2.6
1 medium tomatillo = 2
1c turnip greens = 1.8

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CARB BARGAINS: 5 or Fewer Grams ECC

1/2 medium avocado = 3.7
1/4c blueberries = 4.3
1/2c strawberries = 3.3
1/2c beet greens = 3.9
1/2c frozen Pillsbury broccoli/carrots = 3.1
4 brussels sprouts = 3.4
1c red or green cabbage = 3.6
1 medium carrot = 5
1/2c chopped Swiss chard = 3.6
1/2c chopped dandelion greens = 3.3
1/2c diced eggplant = 3.2
1/2c chopped fresh fennel = 3.1
1/2c sliced snap beans = 3.8
1/4c frozen Japanese style vegetables = 3.7
1c mustard greens = 4
1 whole hot chili pepper = 4.3
1/2c chopped jalapeno peppers = 4.2
1/2c boiled unsweetened rhubarb = 3.5
1c frozen spinach = 3.1
1/2c spaghetti squash = 5
1c raw diced summer squash = 4
1 medium tomato = 4.3
1c boiled turnip pieces = 4.4
4 whole water chestnuts = 4
1/2c canned sliced water chestnuts = 4.5
1/2c sliced wax beans = 4.5

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SNACK POSSIBILITIES

(listed as food item, portion, protein grams, carbohydrate grams:)
Sunflower seeds, 1oz, 5P, 4C
Walnuts, 1oz, 4P, 5C
Macadamia nuts, 1oz, 3P, 4C
Peanuts, 1oz, 7P, 5C
Pork rinds, 1oz, 17P, 0C
Lean meat slices, 1oz, 7P, 0-1C
String cheese, 1oz, 6P, 1C
Meat/cheese/cracker, 1/2 oz each on 2 crackers, 7P, 4C
Homemade peanut butter crackers, 1T/2 crackers, 4P, 5C
Hard-cooked egg, 1 large, 6P, .6C
Cottage cheese, 1/4c, 7P, 2C
Apple/cheddar slices, 1/4 apple/1oz, 7P, 6C
Jerky, 1oz, 7P, 1C
Sandwich (light bread, 1oz. meat), 1/2, 7P, 7C

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CARB COMPARISONS

7 Skittles
= 1 marshmallow
= 1 medium raw carrot
= 1/3 medium banana
= 1/4 very small potato
= 1 caramel
= 1/7 Milky Way bar
= 1/2 Reese's peanut butter cup
= 14 Reese's Pieces
= 7 jelly beans
= 1/3 Hershey Bar
= 1/2c grapes
= 1/2 orange
= 1/2c melon
= 1/2c fresh berries
= 1 Starburst fruit chew
= 7c mushrooms
= 14c fresh lettuce
= 3-1/2c fresh broccoli
= 3 french fries