| Item | Serving Size |
Carbohydrate (g) |
Protein (g) |
Calories |
Bagel (whole wheat) |
1 |
70 |
14 |
360 |
Pita Bread (whole wheat) |
1 |
50 |
10 |
260 |
Cereal (corn, rice, wheat) |
1 cup |
40 |
9 |
190 |
Low fat Milk |
1 cup |
12 |
15 |
121 |
Yogurt |
1 cup |
16 |
10 |
140 |
Cheese |
1 oz |
<1 |
10 |
130 |
Apple |
1 medium |
21 |
<1 |
80 |
Orange |
1 medium |
15 |
<1 |
62 |
Banana |
1 medium |
27 |
1 |
105 |
Grapes |
1 cup |
16 |
<1 |
62 |
Cantaloupe |
½ medium |
22 |
<1 |
94 |
Pear |
1 medium |
25 |
<1 |
98 |
Strawberries |
1 cup |
12 |
<1 |
44 |
Potato |
1 medium |
26 |
4 |
100 |
Rice (brown) |
1 cup |
45 |
5 |
216 |
Noodles |
1 cup |
26 |
6 |
237 |
Pasta |
1 cup |
35 |
6 |
176 |
Broccoli |
1 cup |
8 |
2 |
22 |
Peas |
1 cup |
20 |
8 |
110 |
Brussels sprouts |
6 each |
11 |
3 |
49 |
Corn |
1 cup |
32 |
5 |
132 |
Beans, Kidney, Lima |
1 cup |
60 |
22 |
346 |
Beans, Soya |
1 cup |
20 |
43 |
432 |
Almonds |
1 oz |
6 |
6 |
163 |
Fish(Most fish fillets or steaks) |
4oz |
0 |
25 |
175 |
Chicken |
4oz |
0 |
34 |
223 |
Ham |
4oz |
0 |
25 |
220 |
Steak |
6oz |
0 |
42 |
291 |
Eggs |
1 (large) |
0 |
6 |
75 |
Cranberry Juice |
1 cup |
36 |
0 |
144 |
Orange Juice |
1 cup |
27 |
<2 |
112 |
Apple Juice |
1 cup |
29 |
<2 |
116 |
Lucozade |
16 ounces |
30 |
0 |
140 |
Digestion times:
• Simple Carbohydrates: 1–2 Hours
• Complex Carbohydrates: 2-4 Hours
• Fats: 4–6 Hours
• Proteins: 6-8 Hours