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Food Guide

As you look through the food guide that follows you will find valuable information on calories, GLI and foods that are allowable on P3 and P4.

In the columns labeled P3 and P4 you will see 3 letters:

Y = Yes, you may eat these items

N = No, do not eat these items

C = Caution, eat infrequently and track if you gain when you eat these items

You will find some items that do not list the serving size or calories. These items differ in nutritional value depending on the brand. For these items simply record the nutritional information for your favorite brand in your journal.

 

BEEF Serving Size Calories P3 P4
Bottom, Eye Round, lean, roasted 3 oz 138 Y Y
Chuck Blade Roast, lean, braised 3 oz 216 Y Y
Filet Mignon, extra lean, raw 4 oz 120 Y Y
Flank Steak, lean, raw 4 oz 460 Y Y
Ground, 10% fat, raw 4 oz 200 Y Y
Ground, 20% fat, raw 4 oz 288 Y Y
Ground, 30% fat, raw 4 oz 376 Y Y
Rib Pot Roast, lean, with bone, roasted 3 oz 131 Y Y
Roast, lean, roasted 3 oz 169 Y Y
Short Ribs, lean, with bone, braised 3 oz 65 Y Y
Steak, sirloin strip, 1/8 trim, broiled 3 oz 236 Y Y
Steak, top sirloin, lean, broiled 3 oz 166 Y Y
Stew meat, lean, raw 4 oz 163 Y Y
T-bone, raw 4 oz 148 Y Y
T-bone, lean, broiled 3 oz 168 Y Y
Tenderloin, lean, boneless, raw 4 oz 163 Y Y
Top round steak, lean, raw 4 oz 177 Y Y
CHICKEN Serving Size Calories P3 P4
Breast, boneless, without skin, raw 4 oz 132 Y Y
Breast, with bone, with skin, raw 4 oz 195 Y Y
Dark meat, no skin, boneless, cooked 3 oz 166 Y Y
Fried, breaded 3 oz 255 N N
Ground, raw 4 oz 150 Y Y
EGGS Serving Size Calories P3 P4
Cooked, hard-boiled 1 large 78 Y Y
Cooked, poached 1 large 74 Y Y
Cooked, scrambled 1 large 100 Y Y
Egg white, cooked or raw 1 large 17 Y Y
Egg white, EggBeaters/Naturegg 1/4 cup 30 Y Y
Egg yolk, raw 1 large 53 Y Y
FISH Serving Size Calories P3 P4
Bass, sea, raw 4 oz 110 Y Y
Cod, raw 4 oz 93 Y Y
Flounder, raw 4 oz 103 Y Y
Grouper, raw 4 oz 104 Y Y
Haddock, raw 4 oz 99 Y Y
Halibut, raw 4 oz 125 Y Y
Mahi Mahi, raw 4 oz 96 Y Y
Northern Pike, raw 4 oz 100 Y Y
Orange Roughy, raw 4 oz 86 Y Y
Walleye, raw 4 oz 105 Y Y
Salmon, Atlantic, farmed, raw 4 oz 208 Y Y
Salmon, Atlantic, wild, raw 4 oz 161 Y Y
Salmon, Chinook, raw 4 oz 203 Y Y
Salmon, Coho, wild, raw 4 oz 166 Y Y
Salmon, Sockeye, raw 4 oz 191 Y Y
Sole, raw 4 oz 103 Y Y
Tilapia 4 oz 109 Y Y
Trout, Rainbow, farmed, raw 4 oz 156 Y Y
Trout, Rainbow, wild, raw 4 oz 135 Y Y
Tuna, Bluefin, raw 4 oz 163 Y Y
GAME (red meat) Serving Size Calories P3 P4
Bison, ground, raw 4 oz 253 Y Y
Bison, meat, raw 4 oz 124 Y Y
Bison, rib-eye steak, lean, raw 4 oz 132 Y Y
Venison, chopped, cooked 3 oz 177 Y Y
Venison, stewed 3 oz 145 Y Y
Venison, jerky 1 oz 97 Y Y
GAME (poultry) Serving Size Calories P3 P4
Duck, breast, without skin, raw 4 oz 139 Y Y
Duck, whole, roasted, chopped 3 oz 287 Y Y
Goose, whole, roasted 3 oz 259 Y Y
Pheasant, whole, cooked 3 oz 210 Y Y
Quail, whole, cooked 3 oz 199 Y Y
LAMB Serving Size Calories P3 P4
Composite cuts 3 oz 230 C Y
Ground, 20% fat, raw 4 oz 218 Y Y
Kabob, lean, raw 4 oz 152 Y Y
Loin, lean, roasted 3 oz 172 Y Y
Loin chop, lean, raw 4 oz 162 Y Y
Stew meat, lean, raw 4 oz 152 Y Y
PORK Serving Size Calories P3 P4
Bacon, medium slice, raw 0.8 oz 104 Y Y
Canadian bacon, raw 2 oz 89 Y Y
Chop, center, lean, with bone, braised 2.6 oz 149 Y Y
Chop, sirloin, lean, raw 3.3 oz 133 Y Y
Ground, raw 4 oz 298 Y Y
Ham, rump, lean, raw 4 oz 155 Y Y
Ribs, lean, raw 4 oz 178 Y Y
Roast, center loin, lean, roasted 3 oz 169 Y Y
Sausage, frozen 1 oz 65 Y Y
Tenderloin, roasted 3 oz 139 Y Y
Tenderloin Chop, lean, broiled 3 oz 159 Y Y
SEAFOOD Serving Size Calories P3 P4
Crab, Alaskan, King Crab leg, steamed 3 oz 83 Y Y
Crab, baked 3 oz 117 Y Y
Crab, imitation 3 oz 87 Y Y
Crab, snow, leg, baked 3 oz 117 Y Y
Crayfish, steamed 3 oz 74 Y Y
Lobster, cooked 3 oz 81 Y Y
Shrimp, cooked 3 oz 101 Y Y
Shrimp, raw 1 medium 6 Y Y
Shrimp, raw 1 large 7 Y Y
TURKEY Serving Size Calories P3 P4
Breast, 97% fat-free, smoked 1 oz 27 Y Y
Breast, without skin, roasted 3 oz 100 Y Y
Dark meat, without skin, roasted 3 oz 159 Y Y
VEAL Serving Size Calories P3 P4
Ground, 7% fat, raw 4 oz 163 Y Y
Loin, roasted 3 oz 185 Y Y
Loin Chop, lean, raw 4 oz 141 Y Y
Sirloin Roast, lean, raw 4 oz 127 Y Y

 

ITEM GLI Serving Size Calories P3 P4
Alfalfa   1/2 cup 5 Y Y
Artichoke Hearts, cooked 0 1/2 cup 42 Y Y
Asparagus, cooked   4 oz 25 Y Y
Beet, green 5 1 cup 8 Y Y
Beets, cooked 5 1/2 cup 37 N C
Broccoflower, raw   1 cup 32 Y Y
Broccoli, florets 0 1 cup 20 Y Y
Brussels sprouts   1 cup 38 Y Y
Cabbage, chopped, raw 0 1 cup 21 Y Y
Cabbage, cooked 0 1/4 large head 69 Y Y
Carrot 3 1 medium 25 Y Y
Carrot, baby 3 1 medium 4 Y Y
Cauliflower, florets 0 1 cup 38 Y Y
Celery, chopped 0 1 cup 17 Y Y
Celery, stalk 0 1 medium 9 Y Y
Corn, sweet yellow 17 1/2 cup/small ear 65 N C
Cucumber 0 1 (8”) 45 Y Y
Eggplant, peeled   1 110 Y Y
Garlic   1 clove 4 Y Y
Green beans, raw   1 cup 38 Y Y
Lettuce, most varieties, chopped 0 1 cup 8 Y Y
Mushrooms, most varieties,   1 oz 10 C C
Onion, green   1/2 cup 12 Y Y
Onion, pearl       N C
Onion, yellow   1/2 cup/1 medium 46 Y Y
Palm Hearts       C Y
Parsnips, sliced, cooked 12 1/2 cup 63 N C
Peas, green 3 1/2 cup 59 C Y
Peas, snow 3 1/2 cup 13 Y Y
Peppers, banana   1 12 Y Y
Peppers, bell, all colors, chopped   1 cup 39 Y Y
Peppers, hot chili, green and red   1 18 Y Y
Potato, baked with skin 26 1 medium 162 N C
Potato, roasted 26 1 medium 132 N C
Pumpkin, cooked, mashed 3 1/2 cup 25 Y Y
Radish, red   1 1 Y Y
Rutabaga 7     N C
Spinach, chopped 0 1 cup 11 Y Y
Squash, acorn, butternut 0 1/2 cup 41 C C
Squash, scallop. straight-neck, summer 0 1 cup 38 Y Y
Squash, spaghetti, crook-neck, winter 0 1 cup 39 C Y
Sweet Potato, cooked 17 1/2 cup 125 N C
Tomato   1 medium 35 Y Y
Tomato, cherry   1 cup 27 Y Y
Turnip, cooked, mashed   1/2 cup 25 Y Y
Turnip, cubed   1 cup 36 Y Y
Yam, cooked 13 1/4 cup 39 N C
Zucchini   1 medium 35 Y Y
Zucchini, sliced, cooked   1 cup 25 Y Y

 

ITEM GLI Serving Size Calories P3 P4
Apple 6 1 72 Y Y
Apple Sauce, sweetened       N C
Apple Sauce, unsweetened       Y Y
Apricot 6 1 17 Y Y
Avocado 0 1/4 cup 58 Y Y
Banana 12 1 large (8”) 121 C Y
Blackberries   1 cup 62 Y Y
Blueberries   1/2 cup 41 Y Y
Cantaloupe, diced   1 cup 53 C Y
Cherries 3 10 fruit 43 Y Y
Cranberries   1 cup 44 Y Y
Cranberries, dried   2 Tbsp 45 C Y
Dates 12 1 fruit/1 Tbsp 30 C Y
Fruit Salad, fresh   1/2 cup 50 Y Y
Grapefruit 3 1/2 medium 41 Y Y
Grapes 7 1/2 cup 55 C Y
Honeydew, diced   1 cup 61 C Y
Kiwi 5 1 medium 46 Y Y
Lemon   1 medium 15 Y Y
Lime   1 20 Y Y
Mango 5 1/2 fruit 67 C Y
Nectarine   1 medium 70 Y Y
Olive       C Y
Orange, Navel 5 1 medium 69 Y Y
Orange, Mandarin 5 1 large 50 Y Y
Peaches 4 1 medium 38 Y Y
Pear 4 1/2 fruit 50 Y Y
Pineapple 7 1/2 cup 37 Y Y
Plum 7 1 large 30 Y Y
Pomegranate   1/2 fruit 53 C Y
Prunes, pitted 10 1/4 cup 68 Y Y
Raisins 28 2 Tbsp 65 C Y
Raspberries   1 cup 64 Y Y
Rhubarb, diced   1 cup 26 Y Y
Strawberries, sliced 10 1 cup 53 Y Y
Tangerine   1 medium 50 Y Y
Watermelon, diced 4 1 cup 45 C Y

 

ITEM GLI Serving Size Calories P3 P4
Baked Beans, cooked 7     C C
Black Beans, cooked 5 1/2 cup 114 C Y
Black Beans, dry 5 1/4 cup 160 C Y
Black-eyed Peas, cooked 13 1/2 cup 80 C C
Black-eyed Peas, dry 13 1/4 cup 135 C C
Chick Peas, cooked 8 1/2 cup 134 C C
Edamame beans, out of shell, cooked   1/2 cup 100 Y Y
Hummus   1/8 cup 56 C C
Kidney Beans, red, cooked 7 1/2 cup 110 C Y
Kidney Beans, red, dry 7 1/4 cup 136 C Y
Lentils, cooked 5 1/2 cup 115 C C
Lentils, dry 5 1/4 cup 160 C C
Refried Beans   1/2 cup 119 C Y
Soy Beans, cooked 1 1/2 cup 148 C C
Soy Beans, dry, roasted   1/4 cup 202 C Y
Split Peas, cooked   1/2 cup 116 C C
Split Peas, dry   1/4 cup 165 C C

 

ITEM Serving Size Calories P3 P4
BBQ Sauce     C Y
Horseradish     C Y
Jam & Jelly     N C
Ketchup     N C
Mayonnaise     Y Y
Mustard     Y Y
Mustard, honey     N Y
Pickle, bread & butter     N C
Pickle, dill     C Y
Pickle, relish     C C
Salad Dressings (Walden Farms®) 1 Tbsp >5 Y Y
Salad Dressings (Other), with sugar     N Y
Salad Dressings (Other), without sugar     Y Y
Salsa, Picante, Red Jalapeño, Thick and Chunky, Regular     Y Y
Salsa, Black Bean, Corn     C Y
Vinegar – all kinds     Y Y
Wasabi     Y Y

 

ITEM GLI Serving Size Calories P3 P4
Butter       C Y
Cheese, all types       C Y
Cottage Cheese, 2%       C Y
Cottage Cheese, 1%, non-fat       Y Y
Cream       C Y
Sour Cream       C Y
Milk, skim, 1%, 2% 4     Y Y
Milk, whole, buttermilk 3     C Y
Milk, canned, sweetened, condensed       N N
Milk, canned, evaporated, non-fat       N C
Yogurt, flavored, drinks       N C
Yogurt, plain 9     C Y

 

ALCOHOL GLI Serving Size Calories P3 P4
Aquavit, bourbon, brandy, gin, rum, tequila, vodka, whiskey   1.5 oz 104 C C
Beer, Regular   12 oz 150 N C
Bloody Mary   8 oz 50 N C
Coffee and cream liquor   1.5 oz 153 N C
Daiquiri   8 oz 185 N C
Gin and tonic cocktail   6 oz 117 N C
Margarita   1.5 oz 94 N C
Martini   1.5 oz 103 N C
Wine Spritzer   5 oz 60-70 C C
Wine, dry burgundy, cabernet, claret, red, sherry, white   5 oz 100-130 C C
Wine, dessert, Japanese rice, Marsala, plum, port, rice,   5 oz 200-235 N C
COFFEE / HOT CHOCOLATE / TEA GLI Serving Size Calories P3 P4
Cappuccino, fat-free/low-fat   8 oz 53/73 C Y
Coffee, brewed, instant, regular, decaf.   8 oz 0-12 Y Y
Coffee, latte, fat-free/low-fat milk   8 oz 47-60 C Y
Coffee, mocha, fat-free/low-fat milk   8 oz 120/200 N C
Hot Chocolate, sugar-free with water   8 oz 66 C Y
Hot Chocolate, sugar-free with low-fat milk   8 oz 160 N Y
Hot Chocolate, with water/whole milk   8 oz 125/193 N C
Tea, all kinds       Y Y
CARBONATED DRINKS GLI Serving Size Calories P3 P4
Pop/Soda, diet, sweetened with aspartame   8 oz 0 N N
Pop/Soda, Zevia, sweetened with stevia   8 oz 0 Y Y
Pop/Soda, Regular 33 8 oz 100 N C
Water, soda water, seltzer water   8 oz 0 Y Y
MILK GLI Serving Size Calories P3 P4
Milk, skim, 1%, 2%       Y Y
Milk, whole, buttermilk       C Y
Milk, canned, sweetened, condensed       N N
Milk, canned, evaporated, non-fat       N C
FRUIT JUICES GLI Serving Size Calories P3 P4
Juice, Apple 10 4 oz 58 N Y
Juice, Carrot   4 oz 47 C C
Juice, Cherry   4 oz 70 N C
Juice, Cranberry 24 4 oz 58 N C
Juice, Grape   4 oz 77 N C
Juice, Grapefruit 9 4 oz 47 C C
Juice, Lemon (fresh squeezed)   3 Tbsp 15 Y Y
Juice, Orange 12 4 oz 56 C Y
Juice, Pineapple 15 4 oz 66 N C
Juice, Tomato 4 4 oz 21 Y Y
Juice, Vegetable, V8®   4 oz 25 Y Y

 

ITEM Serving Size Calories P3 P4
Bacon grease, lard 1 tsp 40 C Y
Butter, light 1 tsp 24 C Y
Butter 1 tsp 33 C Y
Cooking Spray     C Y
Fish Oil, cod, cod liver, salmon 1 tsp 40 C Y
Fruit Oil, avocado, coconut, olive 1 tsp 40 C Y
Grain Oil, canola, corn 1 tsp 40 C Y
Legume Oil, margarine & soya bean 1 tsp 40 C Y
Nut Oil, Almond, Cocoa butter, Hazelnut, Palm, Peanut, Walnut 1 tsp 40 C Y
Seed Oil, canola, cotton, flax, grape, safflower, sesame 1 tsp 40 C Y

 

ITEM GLI Serving Size Calories P3 P4
Almonds, raw 0 1 oz 164 C Y
Almonds, dry-roasted 0 1 oz 169 C Y
Almonds, honey-roasted       N C
Cashews, dry-roasted 3 4 39 N C
Coconut, shredded, sweetened       N N
Coconut, shredded, unsweetened   1 Tbsp 18 Y Y
Flax seeds   1 Tbsp 45 Y Y
Hazelnuts, dry-roasted 0 6 46 C Y
Macadamia nuts 0 1 Tbsp 60 C Y
Pecans 0 1 Tbsp 48    
Peanuts 1 1 Tbsp 41 C Y
Peanut Butter       C Y
Pine nuts   1 Tbsp 57 C Y
Pistachio nuts   1 Tbsp 46 C Y
Pumpkin seeds, dry roasted   1 Tbsp 47 C Y
Sesame seeds   1 Tbsp 52 C Y
Sunflower seeds, dry-roasted   1 Tbsp 47 C Y
Sunflower seeds, hulled   1 Tbsp 43 C Y
Walnuts   1 Tbsp 45 C Y

 

BREADS & CRACKERS GLI Serving Size Calories P3 P4
Breads, white 20     N C
Breads, whole grain 14     N C
Crackers, soda 18     N C
GRAINS & RICE GLI Serving Size Calories P3 P4
Barley, pearl, cooked 11 1/4 cup 48 N C
Barley, pearl, dry 11 2 Tbsp 81 N C
Couscous, cooked 23 1/3 cup 59 N C
Couscous, dry 23 2 Tbsp 81 N C
Oat Bran, cooked   1/3 cup 29 N C
Oat Bran, dry   2 Tbsp 29 N C
Oats, rolled, dry 13 2 Tbsp 38 N C
Rice, brown, cooked 18 1/4 cup 55 N C
Rice, brown, dry 18 1 1/2 Tbsp 64 N C
Rice, white, cooked 30 1/2 cup 51 N C
Rice, white, dry 30 2 Tbsp 84 N C
Rice, wild, cooked 20 1/3 cup 55 N C
Rice, wild, dry 20 2 Tbsp 71 N C
PASTA GLI Serving Size Calories P3 P4
Macaroni 23 1 cup 221 N C
Macaroni, vegetable, whole wheat 16 1 cup 173 N C
Noodles, chow mein   1 cup 237 N C
Noodles, egg 18 1 cup 221 N C
Noodles, rice 37 1 cup 192 N C
Noodles, Shirataki (yam) (konjac flour) 0 Unlimited 0 Y Y
Spaghetti 21 1 cup 221 N C
Spaghetti, whole-wheat 16 1 cup 174 N C
OTHER GLI Serving Size Calories P3 P4
Biscuit, white flour       N N
Muffin, blueberry, lemon, chocolate       N N

 

ITEM GLI Serving Size Calories P3 P4
Agave Nectar   1 tsp 15 N C
Aspartame – Nutrasweet®, Equal®, Sugar Twin®   1 tsp 13 N N
Brown Sugar   1 tsp 11 N C
Cane Sugar   1 tsp 16 N C
Honey 10 1 tsp 21 N C
High Fructose Corn Syrup   1 tsp 18 N N
Maple Syrup   1 tsp 17 N C
Molasses   1 tsp 18 N Y
Powdered Sugar   1 tsp 10 N C
Saccharin – Necta Sweet®, Sweet Twin®, Sweet’N Low®, Sweet and Low®   1 packet 0 C C
Sucralose – Splenda® 0 1 packet 0 C C
Stevia – NOW® Stevia, SweetLeaf™, Organic Stevia Powder by Navitas Naturals™, Stevia in the Raw™ 0 1 packet 0 Y Y
Stevia – Erythritol, PureVia™, Truvia™ 0   0 C Y
Syrup, all kinds       N C
White Sugar 6 1 tsp 16 N C
Xylitol 1 1 packet 0 C Y

 

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