The Amber List

Amber foods include ingredients containing between 6g and 25g of carbs per 100g (6% – 25%).

If you are endeavouring to go into ketosis, this list will assist you to stay under a total of 50g carbs for the day.

These are all net carbs and they are all 23 to 25g per indicated amount. Ingredients are all fresh unless otherwise indicated.

Note, C = Cups, t = Teaspoons all other measurements are in numbers.

FRUITS

  • Apples 1.5
  • Bananas 1 small
  • Blackberries 3.5 C
  • Blueberries 1.5 C
  • Cherries (sweet) 1 C
  • Clementines 3
  • Figs 3 small
  • Gooseberries 1.5 C
  • Grapes (green) under 1 C
  • Guavas 2
  • Kiwi fruits 3
  • Litchis 18
  • Mangos, under 1 C
  • Nectarines 2
  • Oranges 2
  • Pawpaw 1
  • Peaches 2
  • Pears (Bartlett) 1
  • Pineapple, sliced, 1 C
  • Plums 4
  • Pomegranate ½
  • Prickly pears 4
  • Quinces 2
  • Raspberries 2 C
  • Strawberries 25
  • Watermelon 2 C

NUTS

  • Cashews, raw, 6
  • Chestnuts, raw, 1 C

SWEETENERS

  • Honey 1 tsp

VEGETABLES

  • Butternut 1.5 C
  • Carrots 5
  • Sweet potato 0.5 C

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