Appendix B
Quick Reference Table To Foods With
Little Or No Carbohydrate
Based on data in the M.R.C. revised (1946) edition of Chemical Composition Of Foods by McCance and Widdowson
Non-Carbohydrate Foods
You May Eat As Much As You Like
Low Carbohydrate Foods
Some of these must be restricted
Meat, Poultry, GameVegetables
FishFruit
Dairy ProductsNuts
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Meat, Poultry And Game (Legend)
Name Protein:FatNameProtein:Fat
Bacon, raw Danish, Wilts, (average)4.0 : 10.6Heart, roast7.1 : 4.2
(fore end)4.2: 9.0Kidney, stewed 7.3 : 1.6
(middle) 3.7 : 12.7Kidney, fried7.9 : 2.6
(gammon)4.3 : 8.0Liver, fried8.3 : 4.1
Beef, corned6.3 : 4.3Mutton chop, grilled, lean and fat4.4 : 17.1
Beef, silverside boiled7.9 : 57Mutton leg, boiled 7.3 : 4.7
Beef, sirloin, lean and fat6.0 : 9.1Mutton leg, roast7.1 : 5.8
Beef steak, fried5.8 : 5.8 Mutton scrag and neck, stewed5.2 : 5.2
Beef steak, grilled7.2 : 6.1Pheasant, roast5.5 : 1.7
Beefsteak stewed8.7 : 2.4 Pork leg, roast7.0 : 6.6
Brain, boiled 3.4 : 1.6Pork loin, roast, lean and fat6.7 : 4.5
Chicken, boiled 7.4 : 2.9Pork chops, grilled5.3 : 14.3
Chicken, roast 8.4 : 2.1Rabbit, stewed 7.6 : 2.2
Dripping, beeftr. 28.1 Tongue5.4 : 6.8
Duck, roast6.5 : 6.7Tripe, stewed 5.1 : 0.9
Goose, roast8.0 : 6.4Turkey, roast 8.6 : 2.2
Grouse, roast8.6 : 1.5Veal cutlet, fried8.6 : 2.3
Ham, boiled, lean and fat 4.6 : 11.2Venison, roast9.5 : 1.8
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Fish (Legend)
NameProtein:Fat Name Protein:Fat Name Protein:Fat
Bloaters, grilled6.4 : 4.9 Halibut, steamed 6.4 : 1.1 Sardines, tinned5.8 : 6.4
Bream, steamed3.3 : 0.6 Herring, baked in vinegar4.8 : 3.7 Scallops, steamed6.4 : 0.4
Cockles 3.1 : 0.1 Herring roe, fried6.6 : 4.5 Shrimps6.3 : 0.7
Cod, fried5.9 : 1.3 Herring, fried6.2 : 4.3 Skate, fried4.3 : 4.7
Cod, grilled7.7 : 1.5 Kippers6.6 : 3.2 Sole, fried5.7 : 5.2
Cod roe, fried5.8 : 3.4 Lobster, boiled 6.0 : 1.0 Sole, steamed5.0 : 0.4
Cod, steamed5.1 : 0.3 Mackerel, fried5.7 : 3.2 Sprats, fried6.3 : 10.8
Crab, boiled5.4 : 1.5 Mussels, boiled4.8 : 0.6 Trout, steamed6.3 : 1.3
Eels, stewed5.0 : 9.2 Mussels, raw3.3 : 0.5 Turbot, steamed5.9 : 0.5
Flounder, fried4.8 : 3.7 Oysters, raw2.9 : 0.3 Whitebait, fried5.2 : 13.5
Haddock, fried5.8 : 2.4 Pilchards, tinned6.2 : 3.1 Whiting, fried 4.4 : 2.6
Haddock, smoked steamed6.3 : 0.3 Plaice, fried5.1 : 4.1 Whiting, steamed5.7 : 0.3
Haddock, steamed6.2 : 0.2 Plaice, steamed5.1 : 0.5 Winkles boiled in salt water4.3 : 0.4
Hake, fried 5.5 : 3.2 Prawns6.0 : 0.5
Hake, steamed5.2 : 0.9 Salmon, fresh steamed5.4 : 3.7
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Dairy Products (Legend)
Note MILK contains carbohydrate and must not be taken freely — limit half-pint a day
Name Protein:
Fat Ratio
Name Protein:
Fat Ratio
Butter, fresh0.1 : 24.2 Egg white 2.6 : 0
Cheese, cheddar7.1 : 9.8Egg yolk 4.6 : 8.7
Cheese, cream0.9 : 24.5Eggs, raw/boiled 3.4 : 3.5
Cheese, Dutch 8.0 : 4.8 Eggs, dried 12.3 : 12.3
Cheese, gorgonzola7.1 : 8.8Eggs, fried4.0 : 5.5
Cheese, Gruyere10.4 : 9.5Eggs, poached3.5 : 3.3
Cheese, packet6.4 : 5.4MILK, fresh whole0.9 : 1.1
Cheese, parmesan9.8 : 8.4MILK, fresh skimmed 1.0 : 0.1
Cheese, St. Ivel6.6 : 8.7MILK, condensed whole unsweetened2.2 : 2.4
Cheese, Stilton 7.1 : 11.4MILK, dried skimmed household 9.7 : 0.1
Cream0.5 : 11.9
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Vegetables (Legend)
Name Protein:
Fat Ratio
Name Protein:
Fat Ratio
Asparagus1.0 : 0.3Lettuce0.3 : 0.5
Beans, broad boiled1.2 : 2.0Marrow0.1 : 0.4
Beans, french0.2 : 0.3Mushrooms0.5 : 0.0
Beans, haricot1.9 : 4.7Onions0.2 : 0.8
Beans, runner0.2 : 0.3Parsnips0.4 : 3.8
Beetroot0.5 : 2.8Peas 1.4 : 2.2
Brussels sprouts 0.7 : 0.5Potatoes, boiled 0.4 : 5.6
Cabbage 0.4 : 0.3Pumpkin0.6 : 3.4
Carrots0.3 : 1.3 Radishes 0.3 : 0.8
Cauliflower0.4 : 0.3Spinach1.4 : 0.4
Celery, raw0.3 : 0.4Spring Greens 0.5 : 0.31
Celery, boiled0.2 : 0.2Swedes0.3 : 1.1
Chicory0.2 : 0.4Tomatoes, raw0.3 : 0.81
Cucumber0.2 : 0.5Turnips0.2 : 0.71
Leeks0.5 : 1.3Watercress0.2 : 0.21
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Fruit (Legend)
Stewed fruit must not be sweetened with sugar. Tinned fruit should be avoided unless known to be sugar free.
Name Protein:
Fat Ratio
Name Protein:
Fat Ratio
Apples, eating0.1 : 3.3 Greengages, stewed0.1 : 2.2
Apples, baked0.1 : 2.3Lemon juice0.1 : 0.5
Apples, stewed- : 1.2Loganberries 0.2 : 1.0
Apricots 0.2 : 1.7 Melons, cantaloupe0.3 : 1.5
Apricots, dried stewed0.6 : 5.1Oranges0.2 : 1.8
Bananas0.2 : 5.5Orange juice0.2 : 2.7
Blackberries, raw0.4 : 1.8 Peaches0.2 : 2.3
Blackberries, stewed0.2 : 0.9Pears0.1 : 3.0
Cherries 0.1 : 3.0 Pears, stewed0.1 : 1.8
Damsons0.1 : 1.8 Pineapple0.1 : 3.3
Damsons, stewed0.1 : 1.8 Plums0.2 : 2.7
Figs0.4 : 2.7Plums, stewed0.1 : 1.1
Gooseberries,stewed0.2 : 0.5Prunes, stewed0.3 : 4.4
Grapes, black0.2 : 4.4 Raspberries,stewed0.2 : 1.1
Grapes, white 0.2 : 4.6 Rhubarb, stewed0.1 : 0.2
Grapefruit0.1 : 0.7 Strawberries0.2 : 1.8
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NUTS(Legend)
Name ProteinFat Carbohydrate
Almonds 5.8 15.2 1.2
Barcelona 3.7 18.21.5
Brazil3.917.3 1.2
Chestnuts0.7 0.8 10.4
Cob nuts2.6 10.21.9
Coconut, fresh 1.1 10.2 1.1
Coconut, dessicated 1.9 17.2 1.8
Peanuts8.0 13.9 2.4
Walnuts 3.614.61.4
Olives (with stone)0.22.5 negligible
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Legend
Very high fat Normal serving will balance a restricted item on the fruit and vegetable list
More fat than protein Larger serving will balance a restricted item on the fruit and vegetable list
Fat and protein about equal Ordinary items have more protein than fat
Caution Are medium-carbohydrate and should be taken only in moderation
Restricted Are relatively high-carbohydrate and should be restricted to one serving a day and balanced with one of the high fat or more fat than protein foods in the Meat, Fish and Dairy Products Lists
Contain Carbohydrate and must not be taken freely — limit half-pint a day
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