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

Meat, Poultry And Game (Legend)

Name Protein:Fat
Bacon, raw Danish, Wilts, (average)4.0:10.6
(fore end)4.2:9.0
(middle)3.7:12.7
(gammon)4.3:8.0
Beef, corned6.3: 4.3
Beef, silverside boiled7.9: 57
Beef, sirloin, lean & fat6.0: 9.1
Beef steak, fried5.8: 5.8
Beef steak, grilled7.2: 6.1
Beefsteak stewed8.7:2.4
Brain, boiled 3.4:1.6
Chicken, boiled7.4:2.9
Chicken, roast 8.4:2.1
Dripping, beeftr. 28.1
Duck, roast6.5:6.7
Goose, roast8.0 :6.4
Grouse, roast8.6:1.5
Ham, boiled, lean & fat4.6:11.2
Name Protein:Fat
Heart, roast7.1:4.2
Kidney, stewed 7.3:1.6
Kidney, fried7.9:2.6
Liver, fried8.3:4.1
Mutton chop, grilled, lean & fat4.4:17.1
Mutton leg, boiled7.3:4.7
Mutton leg, roast7.1:5.8
Mutton scrag & neck, stewed5.2:5.2
Pheasant, roast5.5: 1.7
Pork leg, roast7.0: 6.6
Pork loin, roast, lean & fat6.7:4.5
Pork chops, grilled5.3:14.3
Rabbit, stewed 7.6: 2.2
Tongue5.4:6.8
Tripe, stewed 5.1:0.9
Turkey, roast 8.6:2.2
Veal Cutlet, Fried8.6:2.3
Venison, roast9.5:1.8

Fish (Legend)

NameProtein:Fat
Bloaters, grilled6.4:4.9
Bream, steamed3.3:0.6
Cockles 3.1:0.1
Cod, fried5.9:1.3
Cod, grilled7.7:1.5
Cod roe, fried5.8:3.4
Cod, steamed5.1:0.3
Crab, boiled5.4: 1.5
Eels, stewed5.0:9.2
Flounder, fried4.8:3.7
Haddock, fried5.8:2.4
Haddock, smoked steamed6.3:0.3
Haddock, steamed6.2:0.2
Hake, fried 5.5:3.2
Hake, steamed5.2:0.9
Halibut, steamed 6.4:1.1
Herring, baked in vinegar4.8:3.7
Herring roe, fried6.6:4.5
Herring, fried6.2:4.3
Kippers6.6:3.2
Lobster, boiled 6.0:1.0
NameProtein:Fat
Mackerel, fried5.7:3.2
Mussels, boiled4.8:0.6
Mussels, raw3.3:0.5
Oysters, raw2.9:0.3
Pilchards, tinned6.2:3.1
Plaice, fried5.1:4.1
Plaice, steamed5.1 :0.5
Prawns6.0:0.5
Salmon, fresh steamed5.4:3.7
Scallops, steamed6.4:0.4
Shrimps6.3:0.7
Skate, fried4.3:4.7
Sole, fried5.7:5.2
Sole, steamed5.0:0.4
Sprats, fried6.3:10.8
Trout, steamed6.3:1.3
Turbot, steamed5.9:0.5
Whitebait, fried5.2:13.5
Whiting, fried4.4:2.6
Whiting, steamed5.7:0.3
Winkles boiled in salt water4.3:0.4

Dairy Products (Legend)
Note MILK contains carbohydrate and
must not be taken freely – limit half-pint a day

NameProtein:
Fat Ratio		NameProtein:
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 whole		0.9:1.1
Cheese, parmesan9.8:8.4MILK
fresh skimmed 		1.0:0.1
Cheese, St. Ivel6.6: 8.7MILK, condensed
whole unsweetened		2.2:2.4
Cheese, Stilton 7.1:11.4MILK
dried skimmed		9.7:0.1
Cream0.5:11.9

Vegetables (Legend)

NameProtein:
Fat Ratio		NameProtein:
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
Beetroot0.5:2.8Peas1.4:2.2
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

Fruit (Legend)
Stewed fruit must not be sweetened with sugar.
Tinned fruit should be avoided
unless known to be sugar free.

NameProtein:
Fat Ratio		NameProtein:
Fat Ratio
Apples
eating		0.1 : 3.3 Greengages
stewed		0.1 : 2.2
Apples
baked		0.1 : 2.3Lemon juice0.1 : 0.5
Apples
stewed		- : 1.2Loganberries 0.2: 1.0
Apricots 0.2 : 1.7 Melons
cantaloupe		0.3: 1.5
Apricots
dried stewed		0.6 : 5.1Oranges0.2 : 1.8
Bananas0.2 : 5.5Orange juice0.2 : 2.7
Blackberries, raw0.4 : 1.8 Peaches0.2 : 2.3
Blackberries
stewed		0.2 : 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
stewed		0.2 : 0.5Prunes
stewed		0.3 : 4.4
Grapes, black0.2 : 4.4 Raspberries
stewed		0.2 : 1.1
Grapes, white 0.2 : 4.6 Rhubarb
stewed		0.1 : 0.2
Grapefruit0.1 : 0.7 Strawberries0.2 : 1.8

NUTS (Legend)

NameProteinFat Carbohydrate
Almonds5.815.21.2
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

Legend

Very high fatNormal serving will balance a restricted item on the fruit and vegetable list
More fat than proteinLarger serving will balance a restricted item on the fruit and vegetable list
Fat and protein about equal Ordinary items have more protein than fat
CautionAre medium-carbohydrate and should be taken only in moderation
RestrictedAre 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 Carbohydrateand must not be taken freely — limit half-pint a day