Chart your carbohydrates without getting obsessive and still obtain an excellent outcome. If you are endeavoring to go into ketosis, this list will assist you to stay under a total of 50g carbs for the day. These are all net carbs and they are all 23 to 25g per indicated amount. Ingredients are all fresh unless otherwise indicated.
FRUITS
Apples 1.5
Bananas 1 small
Blackberries 3.5 C
Blueberries 1.5 C
Cherries (sweet) 1 C
Clementines 3
Figs 3 small
Gooseberries 1.5 C
Grapes (green) under 1 C
Guavas 2
Kiwi fruits 3
Litchis 18
Mangos, sliced, under 1 C
Nectarines 2
Oranges 2
Pawpaw 1
Peaches 2
Pears (Bartlett) 1
Pineapple, sliced, 1 C
Plums 4
Pomegranate ½
Prickly pears 4
Quinces 2
Raspberries 2 C
Strawberries 25
Watermelon 2 C
NUTS
Cashews, raw, 6 T
Chestnuts, raw, 1 C
SWEETENERS
Honey 1 t
VEGETABLES
Butternut 1.5 C
Carrots 5
Sweet potato 0.5 C
KEY
C = cups per day
T = tablespoons per day
t = teaspoons per day
g = grams per day
For example: 1.5 apples are all the carbs you can have off the orange list for the day (if you want to go into ketosis and make sure you are under 50g total carbs for the day).
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