dLifes All Time Best Low Carb Snack List
Note: GL* and GI** values are included where available for each
snack food. A GL of 10 or lower is considered low; a GI of 55 or
lower is considered low. To learn more about the glycemic index
and glycemic load, visit www.dLife.com/glycemicindex
DAIRY
Full-fat (4%) cottage cheese
Serving Size: 1/2 Cup; Carbs: 6g; Fiber: 0g; Calories: 120; GL: 4; GI: na
Hard boiled eggs
Serving Size: 1 Egg; Carbs: <1g; Fiber: 0g; Calories: 78; GL: 1; GI: na
Whole-milk yogurt, plain
Serving Size: 6oz; Carbs: 8g; Fiber: 0g; Calories: 104; GL: 6; GI: 35
CHEESES
Mozzarella String Cheese (1 oz)
Serving Size: 1 stick; Carbs: <1g; Fiber: 0g; Calories: 80; GL: 1; GI: na
Swiss Cheese
Serving Size: 1 slice (1 ounce); Carbs: 1.5g; Fiber: 0g; Calories: 106;
GL: 1; GI: na
Provolone Cheese
Serving Size: 1 slice (1 ounce); Carbs: <1g; Fiber: 0g; Calories: 98; GL: 0;
GI: na
Cheddar Cheese
Serving Size: 1 slice (1 ounce); Carbs: <1g; Fiber: 0g; Calories: 104;
GL: 0; GI: na
MEAT/FISH (buy all-natural lunch meats whenever possible)
Sliced turkey breast
Serving Size: 1 slice; Carbs: 1g; Fiber: 0g; Calories: 22; GL: 1; GI: na
Sliced ham
Serving Size: 1 slice; Carbs: 1g; Fiber: .5g; Calories: 46; GL: 0; GI: na
Sliced bologna
Serving Size: 1 slice; Carbs: 1.1g; Fiber: 0g; Calories: 88; GL: 1; GI: na
Sliced salami
Serving Size: 1 slice; Carbs: .5g; Fiber: 0g; Calories: 67; GL: 0; GI: na
Sliced roast beef
Serving Size: 2 thin slices; Carbs: 0g; Fiber: 0g; Calories: 138; GL: 0;
GI: na
Tuna salad
Serving Size: 1/2 cup; Carbs: 9.5g; Fiber: 0g; Calories: 191.5; GL: 5;
GI: na
Canned salmon
Serving Size: 1/2 can; Carbs: 0g; Fiber: 0g; Calories: 125; GL: 0; GI: na
FRUIT
Apple
Serving Size: 1 small; Carbs: 21g; Fiber: 4g; Calories: 77; GL: 4; GI: 38
Raspberries
Serving Size: 1 cup; Carbs: 15g; Fiber: 8g; Calories: 64; GL: 3; GI: na
Blackberries
Serving Size: 1 cup; Carbs: 15g; Fiber: 8g; Calories: 62; GL: 4; GI: na
Pear
Serving Size: 1 medium; Carbs: 20g; Fiber: 4.5g; Calories: 100; GL: 5
GI: 38
Avocado
Serving Size: 1 medium; Carbs: 17g; Fiber: 11g; Calories: 322; GL: 4;
GI: na
Cantaloupe
Serving Size: 1 cup, cubed; Carbs: 14.1g; Fiber: 1.4g; Calories: 54; GL: 4
GI: 65
Honeydew
Serving Size: 1 cup, cubed; Carbs: 14.6g; Fiber: 1.3g; Calories: 58; GL: 4
GI: na
Strawberries
Serving Size: 1 cup, sliced; Carbs: 12.8g; Fiber: 3.3g; Calories: 53; GL: 3
GI: 40
Plum
Serving Size: 1 medium; Carbs: 7.5g; Fiber: 1g; Calories: 30; GL: 2;
GI: 29
Peach
Serving Size: 1 medium; Carbs: 10g; Fiber: 1.5g; Calories: 38; GL: 4;
GI: 42
Kiwi (without skin)
Serving Size: 1 medium; Carbs: 11.2g; Fiber: 2.3g; Calories: 46; GL: 3
GI: 53
Cherries
Serving Size: 1 cherry; Carbs: 1.3g; Fiber: .2g; Calories: 5; GL: 0; GI: 63
VEGETABLES
Broccoli
Serving Size: 1 cup; Carbs: 6g; Fiber: 2g; Calories: 30; GL: 3; GI: na
Celery
Serving Size: 2 medium stalks; Carbs: 2.5g; Fiber: 1g; Calories: 6; GL: 1
GI: na
Carrots
Serving Size: 1/2 cup; Carbs: 6g; Fiber: 2g; Calories: 28; GL: 2; GI: 39
Chopped Endive
Serving Size: 1/2 Cup; Carbs: 1g; Fiber: 1g; Calories: 4; GL: 0; GI: na
Sliced Green Peppers
Serving Size: 1/2 cup; Carbs: 2g; Fiber: 1g; Calories: 9; GL: 1; GI: na
Sliced Red Peppers
Serving Size: 1/2 cup; Carbs: 2.8g; Fiber: 1g; Calories: 12; GL: 1; GI: na
Sliced Radishes
Serving Size: 1/2 cup; Carbs: 2g; Fiber: 1g; Calories: 9; GL: 1; GI: na
Snap Peas
Serving Size: 1/2 cup; Carbs: 2.5g; Fiber: 1g; Calories: 13; GL: 2; GI: na
Green Beans
Serving Size: 1/2 cup; Carbs: 4g; Fiber: 2g; Calories: 17; GL: 1; GI: na
Edamame (out of pod)
Serving Size: 1 cup; Carbs: 15g; Fiber: 8g; Calories: 150; GL: 4; GI: Na
Jicama
Serving Size: 1/2 cup; Carbs: 5.7g; Fiber: 3.2g; Calories: 25; GL: 2; GI: na
Fennel
Serving Size: 1/2 cup; Carbs: 3.2g; Fiber: 1.3g; Calories: 13; GL: 2; GI: na
NUTS/NUT BUTTERS
Almonds
Serving Size: 1/4 cup; Carbs: 7.75g; Fiber: 4.25g; Calories: 205; GL: 0;
GI: na
Peanuts
Serving Size: 1/4 cup; Carbs: 5.8g; Fiber: 3.1g; Calories: 207; GL: 2;
GI: 23
Walnuts
Serving Size: 1 ounce; Carbs: 4g; Fiber: 2g; Calories: 185; GL: 0; GI: na
Macadamias
Serving Size: 1/4 cup; Carbs: 4.75g; Fiber: 3g; Calories: 240.5; GL: 0;
GI: na
Chopped Pecans
Serving Size: 1/4 cup; Carbs: 3.75g; Fiber: 2.5g; Calories: 188; GL: 0;
GI: 10
Hazelnuts
Serving Size: 1/4 cup; Carbs: 4.75g; Fiber: 2.75g; Calories: 180.5; GL: 0
GI: na
Cashews
Serving Size: 1 ounce; Carbs: 9g; Fiber: 1g; Calories: 155; GL: 3; GI: 22
Pistachios
Serving Size: 1/4 cup; Carbs: 8.6g; Fiber: 3g; Calories: 171.25; GL: 1;
GI: na
Soy Nuts, Dry-Roasted
Serving Size: 1/4 cup; Carbs: 14.1g; Fiber: 3.5g; Calories: 194; GL: 4;
GI: na
Peanut Butter
Serving Size: 1 Tbsp; Carbs: 3g; Fiber: 1g; Calories: 94; GL: 0; GI: na
Cashew Butter
Serving Size: 1 Tbsp; Carbs: 4.4g; Fiber: <1g; Calories: 94; GL: 0; GI: na
Almond Butter
Serving Size: 1 Tbsp; Carbs: 3.4g; Fiber: .6g; Calories: 101; GL: 0; GI: na
Macadamia Butter
Serving Size: 1 Tbsp; Carbs: 2g; Fiber: 1.5g; Calories: 115; GL: 0; GI:na
SEEDS
Sunflower
Serving Size: 1/4 cup; Carbs: 2g; Fiber: 1.25g; Calories: 65.5; GL: 0; GI:
na
Pumpkin
Serving Size: 1/4 cup; Carbs: 6g; Fiber: 1g; Calories: 186.75; GL: 0; GI: na
CRACKERS/POPCORN
Triscuits
Serving Size: 6 crackers (28g); Carbs: 19g; Fiber: 3g; Calories: 120;
GL: 6; GI: 70
Wasa Whole Grain Crispbread
Serving Size: 1 slice (12g); Carbs: 10g; Fiber: 2g; Calories: 45; GL: 6;
GI: 60-80
Popcorn
Serving Size: 2 cups (18g); Carbs: 12g; Fiber: 2g; Calories: 62; GL: 7
GI: 72
Miscellaneous
Pickles
Serving Size: 1 small pickle; Carbs: 1.7g; Fiber: .4g; Calories: 7; GL: 1
GI: Na
Beef Jerky
Serving Size: 1 large piece; Carbs: 2g; Fiber: 0g; Calories: 82; GL: 1
GI: Na
Hummus
Serving Size: 1 Tbsp; Carbs: 2g; Fiber: 1g; Calories: 23; GL: 1; GI: 6
Large Olives
Serving Size: 1 ounce (about 7); Carbs: 2g; Fiber: 1g; GL: 0; GI: na
Dark chocolate
Serving Size: 3 truffles; Carbs: 15g; Fiber: 1g; Calories: 220; GL: 9
GI: 41
* GL (glycemic load) values estimated from NutritionData.com
** GI (glycemic index) values from The New Glucose Revolution:
Shoppers Guide to GI Values 2010 by Dr. Jennie Brand-Miller,
Kaye Foster-Powell
Great Snack Combos - -
Peanut Butter and Celery
Serving Size: 2 small stalks celery & 1 Tbsp peanut butter
Carbs: 5g
Fiber: 2g
Calories: 100
Sliced Pear and Almonds
Serving Size: 1/2 medium pear and 6 almonds
Carbs: 15g
Fiber: 3g
Calories: 92
Carrots and Almond Butter
Serving Size: 4 baby carrots and 1 Tbsp almond butter
Carbs: 7g
Fiber: 2g
Calories: 125
Cottage Cheese and Raspberries
Serving Size: 1/2 cup cottage cheese and 1/2 cup raspberries
Carbs: 5g
Fiber: 4g
Calories: 103
Tomato and Mozzarella
Serving Size: 2 medium slices of tomato and 2 slices of mozzarella
Carbs: 3g
Fiber: .5g
Calories: 150
Red Peppers and Hummus
Serving Size: 1/2 cup sliced red bell peppers and 1 Tbsp hummus
Carbs: 7.5g
Fiber: 3g
Calories: 47
Whole Wheat Crackers and Peanut Butter
Serving Size: 3 Triscuits and 1 Tbsp peanut butter
Carbs: 13g
Fiber: 3g
Calories: 154
Sugar-free JELL-O with Sugar-free Cool Whip
Serving Size: 6 oz of JELL-O and 2 Tbsp of Cool Whip
Carbs: 3g
Fiber: 0g
Calories: 35
Peanut Butter and Apple Slices
Serving Size: 1 Tbsp peanut butter and 1/2 medium apple (sliced)
Carbs: 16g
Fiber: 3.2g
Calories: 141
Kiwi with Almonds
Serving Size: 1 medium kiwi (sliced) and 6 almonds
Carbs: 12.6g
Fiber: 3.1g
Calories: 88
Cheese and Apple Slices
Serving Size: 1/2 medium apple (sliced) and 2 1-inch cubes of cheddar cheese
Carbs: 13.3g
Fiber: 2.2g
Calories: 106
Cottage Cheese with Almonds
Serving Size: 1/2 cup low-fat cottage cheese and 6 almonds
Carbs: 4.5g
Fiber: 0.8g
Calories: 123
Crispbread with Avocado
Serving Size: 1/2 Crispbread slice and 1/4 avocado (mashed)
Carbs: 9.2g
Fiber: 4.3g
Calories: 102
Celery with Tuna Salad
Serving Size: 2 medium celery sticks and 1/4 cup tuna salad
Carbs: 7.5g
Fiber: 1.3g
Calories: 107
No comments:
Post a Comment