Green Foods, Amber Foods & Red Foods

Taken from the Low Carb Program leaflet.

The Low Carb Program is an excellent website with support on your low carb journey. If you would like to join please click here:

A Basic Guide to Carbohydrate, Fat and Protein
Energy in the food we eat comes from carbohydrate, fat and protein. These are known as ‘macronutrients’. A low carb diet is low in carbohydrate, has a higher amount of healthy fat, and a normal amount of protein.

🔹Carbohydrate: A low carb diet means eating less than 130g of carbohydrate per day. Some people like to keep a track of the number of grams of carbohydrate they are eating. Other people prefer to simply focus on eating low carbohydrate foods (see the green list below).

🔹Fat: On a low carb diet you can enjoy healthy natural fats, which includes oils, in your diet. This means it is fine to eat foods that naturally contain fat. Often it is fine to trust your appetite to decide whether to eat more or less fat. For energy the body can use fat that is eaten and also fat from our body stores. You can increase and decrease the amount of fat you eat depending on whether or not you want to lose weight. If you do not want to lose weight then eating plenty of fat will mean your body will not need to use its own fat stores.

🔹Protein: Simply eat a normal amount of protein foods. If you like to track your protein intake then aim for between 0.8g and 2g of protein per kilogram of your ideal body weight. For example, if your perfect body weight is 70kg then you should aim for between 60g and 140g of protein a day.

What to eat; the basics
🔹Avoid processed food
🔹Avoid sugar and refined carbohydrates such as biscuits, cakes, and bread
🔹Enjoy non-starchy vegetables (this includes green vegetables and most vegetables that grow above ground). A moderate intake of root vegetables is fine
🔹Enjoy fish/meat/dairy/eggs/nuts (legumes/pulses are good options for vegetarians and vegans)
🔹Enjoy healthy fats (for example olive oil), and natural fatty foods

Food Lists
The Food Lists below give lots of examples of actual foods and are divided into 3 groups. Next to each food is the amount of carbohydrate it contains, per 100g.
The Green Group you can enjoy and should make up the majority of your diet.
The Amber Group should be enjoyed in moderation. The Red Group should be kept to small amounts or
simply avoided.

 🔆LITTLE TIP: Try and aim for 10g of Carbohydrates per 100g (5g/100g is even better)🔆

🔆LITTLE TIP: This food list is not exhaustive, please click on the ‘How to read food labels’ tab to understand how to calculate the carbs for your own food choices 🔆

Green food list:

These foods should make up the majority of your diet


Baby Spinach 0.2g/100g

Mushrooms 0.3g/100g

Celery 0.9g/100g

Cucumber 1.2g/100g

Chinese Cabbage 1.4g/100g

Lettuce 1.4g/100g

Kale 1.4g/100g      

Spinach 1.6g/100g

Courgette 1.8g/100g

Radish 1.9g/100g

Asparagus 2g/100g

Pak Choi 2.2g/100g

Aubergine 2.2g/100g

Celeriac 2.3g/100g

Green Peppers 2.6g/100g

Leeks 2.9g/100g

Spring Onions 3g/100g

Green Beans 3.1g/100g

Broccoli 3.2g/100g

Shallots 3.3g/100g

Red Cabbage 3.7g/100g

Brussels 4.1g/100g

Mangetout 4.1g/100g

Green Cabbage 4.1g/100g

Red Peppers 4.3g/100g

Cauliflower 4.4g/100g

Yellow Peppers 4.6g/100g

Sugar Snaps 4.8g/100g

White Cabbage 4.8g/100g

Turnip 5g/100g


Olives Trace/100g

Rhubarb 0.8g/100g

Avocado 1.9g/100g

Tomatoes 3G/100g

Cranberries 3.4g/100g

Coconut 3.7g/100g

Honeydew Melon 4g/100g

Raspberries 4.6g/100g


Chicken 0g/100g

Beef 0g/100g

Lamb 0g/100g

Pork 0g/100g

Oily Fish 0g/100g

Eggs Trace/100g


Hard Cheese 0.1g/100g

Cream 1.7g/100g

Creme Fraiche 2.4g/100g

Full GreekYogurt 3g/100g

Sour Cream 3.6/100g

Soft cheese 4.3g/100g

Whole Milk 4.6/100ml


Olive Oil 0g/100g

Coconut Oil 0g/100g

Lard 0g/100g

Ghee 0g/100g

Butter 0.6g/100g


Brazil Nuts 3.1g/100g

Walnuts 3.3g/100g

Pine Nuts 4g/100g

Macadamia Nuts 4.8g/100g

Pecan Nuts 5.8g/100g

Hazelnuts 6g/100g

Almonds 6.9g/100g

Pistachios 8.2g/100g


Sesame Seeds 0.9g/100g

Flaxseed 1.6g/100g

Chia Seeds 7.3g/100g

Pumpkin Seeds 15.2g/100g



Tinned Fish 0g/100g

Herbs & Spices 1g/tsp

Coconut Cream 2.9g/100g

Tinned Tomatoes 3g/100g

Coconut Milk 3.3g/100ml


Water 0g/100ml

Black Tea 0g/100ml

Herbal Tea 0g/100ml

Coffee 0g/100ml

⚠️ Amber food list:

These foods can be enjoyed in moderation


Orange Peppers 5.3g/100g

Pimento Peppers 6.4g/100g

Beetroot 7.6/100g

Carrots 7.7g/100g

Onions 8g/100g

Sweetcorn 8.1/100g

ButternutSquash 8.3g/100g

Peas 11.3g/100g

Parsnips 12.5g/100g


Strawberries 6.1g/100g

Grapefruit 6.8g/100g

Watermelon 7.1g/100g

Peach 7.6g/100g

Orange 8.2g/100g

Plum 8.8g/100g

Nectarine 9g/100g

Blueberries 9.1g/100g

Kiwi 9.1g/100g

Figs 9.5/100g

Pineapple 10.1g/100g

Pear 10.9g/100g

Cherries 11.5g/100g

Apples 11.6/100g

Pomegranate 11.8g/100g


Bacon 0g/100g

Cured Meat 0.05g/100g

Corned Beef 0.5g/100g

Sausages (>97%) 1.5g/100g

Spam 3.2g/100g

Processed Ham 3.7g/100g


Peanuts 12.5g/100g

Cashews 18.1g/100g


Mayonnaise 1.3g/100g

Nut Butters Natural 11.6g/100g

Tomato Purée 12.9/100g

Tinned Beans 13g/100g

Tinned Pulses 16.9g/100g

Dried Pulses 48.8g/100g

Dried Beans 52.9g/100g

Quinoa 55.7g/100g


Pure Spirits 0g/100g

Sugar Free Drinks 0g/100g

Red Wine 0.25g/100ml

Dry WhiteWine 0.3g/100ml

Dry Prosecco 1.2g/100ml

Red food list:

These are foods that are best kept to a minimum or avoided


LowFat Cheese 0.8g/100g

Semi-Skimmed Milk 4.7g/100ml

Skimmed Milk 4.8g/100ml

LowFat Yogurt 7.8g/100g


Potatoes 19.6g/100g

Sweet Potatoes 21.3g/100g

Cassava 36.8g/100g


Mango 14.1g/100g

Grapes (Green) 15.2g/100g

Grapes (Red) 17g/100g

Banana 20.3g/100g

Dried Fruit 43.4g/100g


Sunflower Oil 0g/100g

Rapeseed Oil 0g/100g

Corn Oil 0g/100g

Soybean Oil 0g/100g

Frylight Spray 0g/100g

Margarine 1.2g/100g


Custard 15g/100g

Rice Pudding 15.8g/100g

Sausages (42%pork Richmonds) 16g/100g

Breaded Meat & Fish 21g/100g

Pizza 26.7g/100g

Ice Cream 30g/100g

Pancakes 33.9g/100g

Wholemeal Bread 36.7g/100g

Pastries 43.8g/100g

White Bread 46.4g/100g

Popcorn 48.3g/100g

Jam Doughnut 48.4g/100g

Crisps 51.5g/100g

White Chocolate 53.1g/100g

Cakes 55.1g/100g

Milk Chocolate 57g/100g

Breakfast Bars 59g/100g

Biscuits 62.9g/100g

Oats 63.5g/100g

Crackers 63.5g/100g

Croutons 64.9g/100g

Noodles 72g/100g

Pasta 75.6g/100g

Breadcrumbs 76.1g/100g

Brown Rice 77g/100g

Rice Cakes 79.2g/100g

Cereals 84g/100g

Fast Food 85g/100g

White Rice 85.1g/100g


Pasta Sauce 6.6g/100g

Curry Sauce 7.3g/100g

Nut Butter added Sugar 14.7g/100g

Salad Cream 18.5g/100g

Relish 21.1g/100g

Tomato Ketchup 23.2g/100g

Salad Dressing 24g/100g

Brown Sauce 28.3g/100g

Barbecue Sauce 28.3g/100g

Chutney 32g/100g

Sweet Chilli Sauce 43.6g/100g

Chocolate Spread 57.6g/100g

Jam 69g/100g

Marmalade 69.5g/100g

Honey 81.5g/100g


Original Cider 1.7g/100g

Beer 3g/100ml

Fruit Cider 4.2g/100ml

Fruit Juice 8.9g/100ml

Milkshakes 9.6g/100ml

Full Sugar Drinks 10.6g/100ml

Energy Drinks 11g/100ml

Cocktails 11.2g/100ml

Smoothies 12g/100ml

• All nutritional information is based on UK food databases.
• Nutritional information for total carbohydrate does not include fibre.
• Nutritional information can vary depending on brand, use of organic produce and seasonal variation. They should therefore should be used as an estimate only.
• Certain foods in the lists have been upgraded or downgraded in category because of characteristics other than their carbohydrate amount. For example, there are some higher carbohydrate foods placed in the green or amber categories due to their nutrient density, healthy fat content, lower glycaemic index (GI) and/or the fact they are natural, whole foods. Certain lower carbohydrate foods have been downgraded in category because they are processed, they are higher GI (e.g. custard), or they are at risk of oxidising (e.g. refined oils).