Eachentryislinkedtonutritionaldataandcoloredaccordingtoacode(shownbelow).

G
reen=E
xcellent:LowCarbohydrates,HighPolyunsaturatedFats
B
lue=E
xcellent:LowCarbohydrates,HighSaturatedFats
O
range=G
ood:LowCarbohydrates,LowModerateFats
P
urple=A
cceptable:ModerateCarbohydrates,HighPolyunsaturatedFats
G
rey=A
cceptable:ModerateCarbohydrates,HighSaturatedFats
R
ed=B
arelyAcceptable:ModerateCarbohydrates,LowModerateFats
Thenumbersonthesiderepresentthemacronutrientcontentp
er100gramsinthefollowingorder:
gramsoffat,gramsofprotein,gramsoftotalcarbohydrate/gramsoffiber

Cheeses Fowl

A
mericanCheese31,22,2/0 C
hicken,Breast8,30,0/0
B
lueCheese29,22,2/0 C
hicken,Legs13,26,0/0
C
heddarCheese44,32,2/0 C
hicken,Wings19,21,0/0
C
ottageCheese,1%milkfat1,12,3/0 D
uck28,19,0/0
C
reamCheese34,6,4/0 G
oose22,25,0/0
F
etaCheese21,14,4/0 Q
uail14,25,0/0
G
oudaCheese27,25,2/0 T
urkey,breast7,29,0/0
M
ozzarellaCheese,wholemilk22,22,2/0 T
urkey,ground13,27,0/0
P
armesanCheese29,38,4/0 T urkey,bacon28,30,0/0
P
rovoloneCheese27,26,2/0 Fruits,lowsugar/glycemic

R
icottaCheese,wholemilk13,11,3/0 A
vocado15,2,9/7
S
wissCheese28,27,5/0 B
lackberry0,1,10/5

C
ranberry0,0,12/5
Dairy
L
emon0,1,11/5
A
lmondMilk(unsweetened) L
ime0,1,11/3
C
oconutCream O
live,green15,1,4/3
C
oconutMilk(unsweetened) R
aspberry1,1,12/6
E
gg***** R
hubarb0,1,5/2
G
reekYogurt,wholemilk T
omato0,1,4/1
H
eavyCream
IceCream(unsweetened) Fruits,moderatesugar/glycemic

S
ourCream A
pple0,1,6/0
S
oyMilk(unsweetened) S
trawberry0,1,8/2
hippedCream(unsweetened)
W W atermelon0,1,8/0

Dressings Meats

B
alsamicVinegar B
eef,Corned1,9,0/0
B
lueCheese B
eef,Ground,70%lean18,26,0/0
C
reamyCaesar B
eef,Ground,80%lean17,27,0/0
anch
R B
eef,Ground,90%lean12,28,0/0

B
eef,HotDog/Frankfurter18,31,2/0
Fats&Oils
B
eef,Ribs
A
lmondButter B
eef,Roast17,26,0/0
A
lmondOil B
eef,Pastrami6,22,0/0
A
vocadoOil B
eef,Sausage12,6,1/0
 B
utter B
eef,Steak,FiletMignon18,20,0/0
C
anolaOil* B
eef,Steak,Ribeye17,27,0/0
C
ocoaButter B
eef,Steak,Round10,34,0/0
C
oconutOil***** B
eef,Steak,Sirloin14,27,0/0
F
ishOil(codliver) B
eef,Steak,Striploin10,34,0/0
F
laxSeedOil B
eef,Tongue22,19,0/0
G
rapeSeedOil B
alogna(pork/beef/chicken)23,11,6/0
H
empSeedOil L
amb,Chops14,26,0/0
L
ard P
epperoni(pork/beef)44,23,0/0
M
acadamiaOil***** P
ork,Bacon40,38,1/0
M
ayonnaise P
ork,Chops5,24,0/0
O
liveOil P
ork,Ham,11%9,23,3/0
P
eanutButter P
ork,Liverwurst28,14,2/0
P
eanutOil P
ork,Loin10,28,0/0
S
afflowerOil P
ork,Prosciutto18,29,4/0
S
esameOil P
ork,Sausage28,19,3/0
S
oybeanOil V
eal10,30,0/0
S
unflowerOil V
enison,Steak2,30,0/0
S
unflowerButter
Nuts/Legumes
V
egetableOil*
W alnutOil A
lmonds49,21,22/12
B
razilnuts66,14,12/8*
Fish
C
ashews44,18,33/3
A
nchovy10,29,0/0 C
oconut33,3,15/9
B
ass5,24,0/0 H
azelnuts62,15,18/9
B
urbot1,25,0/0 M
acadamias76,8,14/9
C
arp7,23,0/0 P
eanuts49,26,16/8
C
avier18,25,4/0 P
ecans72,9,14/10*
F
lounder2,24,0/0 P
istachios44,21,28/10
H
addock1,24,0/0 W alnuts65,15,14/7
H
alibut3,27,0/0
Seeds
H
erring12,23,0/0
M
ackerel18,24,0/0* C
hiaSeeds31,16,44/38
S
almon12,22,0/0 F
laxSeeds42,18,29/27*
S
ardines11,25,0/0 H
empSeeds45,37,7/3
S
ole2,24,0/0 P
umpkinSeeds46,25,18/4
T
ilapia3,26,0/0 S
afflowerSeeds38,16,34/0
T
rout8,27,0/0 S
esameSeeds50,18,23/12
T
una6,30,0/0 S
unflowerSeeds50,19,24/11
T
una(canned)8,29,0/0
ShellFish
Flours/Meals/Powders
C
lams2,26,5/0
A
cornFlour C
rabmeat2,19,0/0
A
lmondFlour***** L
obster1,21,1/0
A
lmondMeal M
ussels4,24,7/0
C
ocoaPowder(unsweetened) O
ysters2,7,7/0
 F
laxSeedMeal***** S
hrimp1,21,0/0
P
roteinPowder S
quid7,18,8/0
P
sylliumHusk
Vegetables,moderatesugar/glycemic
S
esameSeedFlour
S
plenda A
rtichoke0,3,11/5
B
russelSprouts0,3,9/4
Vegetables,lowsugar/glycemic
C
arrots,raw0,1,8/3
A
rugula1,3,4/2 C
eleriac0,1,9/2
A
sparagus0,2,4/2 K
ale1,3,10/2
B
okChoy0,1,2/1 K
ohlrabi0,2,6/4
B
roccoli0,3,6/2 M
ushrooms0,2,5/2
B
roccoliRabe0,3,3/3* O
kra0,2,7/3
C
abbage0,1,6/3 O
nion0,1,9/2
C
auliflower,raw0,2,5/3* P
epper,sweet,green0,1,5/2
C
elery0,1,3/2 P
epper,sweet,red0,1,6/2
C
hard0,2,4/2 P
epper,hot,red0,2,9/1
C
hicoryGreens0,2,5/4 P
epper,sweet,yellow0,1,6/1
C
ucumber0,1,2/1 P
umpkin0,1,6/0
E
ggplant0,1,3/3 S
nowPea0,3,7/2
E
ndive0,1,3/3 S
paghettiSquash1,1,7/0
F
ennelbulb0,1,7/3 urnips0,1,6/2
T
G
arlic0,6,33/2

G
reenBean0,2,7/3
J alapeno1,1,6/3
L
ettuce,GreenLeaf0,1,3/1
L
ettuce,Romaine0,1,3/2
P
arsley1,3,6/3
R
adish0,1,3/2
S
pinach0,3,4/2
S
oyBean9,17,10/6
Z
ucchini0,1,3/1