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|Food Name||Carb||Fiber||Net Carb
|Butter, whipped, with salt||0.1||0.0||0.1
|Butter oil, anhydrous||0.0||0.0||0.0
|Cheese, cottage, creamed, large or small curd||3.4||0.0||3.4
|Cheese, cottage, creamed, with fruit||4.6||0.2||4.4
|Cheese, cottage, nonfat, uncreamed, dry, large or small curd||6.7||0.0||6.7
- All carb and fiber values are in grams and calculated per 100g of food weight.
- Click on column header to sort foods by name or by nutrient content.
If you're following a low carb diet, like Atkins, you may need to calculate net
carbs. Net carbs refer to the carbs which count towards your total carb count. They
are calculated by subtracting the fiber grams from the total carbohydrate grams
of a food item.
Our Carb-Related Online Databases
See our most complete directory of Carbohydrate-Related Online Databases with nutrient data on fiber, starch, sugars, fructose, lactose, galactose, maltose, sucrose, glucose, complex carb and net carb calculators, foods with no carbs as well as the largest online database of glycemic index and glycemic load of foods.
information from the National Institutes of Health
Carbohydrates are one of the main types of nutrients. They are the most important
source of energy for your body. Your digestive system changes carbohydrates into
glucose (blood sugar). Your body uses this sugar for energy for your cells, tissues
and organs. It stores any extra sugar in your liver and muscles for when it is needed.
Carbohydrates are called simple or complex, depending on their chemical structure.
Simple carbohydrates include sugars found naturally in foods such as fruits, vegetables,
milk, and milk products. They also include sugars added during food processing and
refining. Complex carbohydrates include whole grain breads and cereals, starchy
vegetables and legumes. Many of the complex carbohydrates are good sources of fiber.
Carbohydrates are classified as simple or complex. The classification depends on
the chemical structure of the food, and how quickly the sugar is digested and absorbed.
Simple carbohydrates have one (single) or two (double) sugars. Complex carbohydrates
have three or more sugars.
Examples of single sugars from foods include:
- Fructose (found in fruits)
- Galactose (found in milk products)
Double sugars include:
- Lactose (found in dairy)
- Maltose (found in certain vegetables and in beer)
- Sucrose (table sugar)
Honey is also a double sugar. But unlike table sugar, it contains a small amount
of vitamins and minerals. (Note: Honey should not be given to children younger than
1 year old.)
Complex carbohydrates, often referred to as "starchy" foods, include:
- Starchy vegetables
- Whole-grain breads and cereals
Simple carbohydrates that contain vitamins and minerals occur naturally in:
- Milk and milk products
Simple carbohydrates are also found in processed and refined sugars such as:
- Regular (nondiet) carbonated beverages, such as soda
- Table sugar
Refined sugars provide calories, but lack vitamins, minerals, and fiber. Such simple
sugars are often called "empty calories" and can lead to weight gain.
Also, many refined foods, such as white flour, sugar, and white rice, lack B vitamins
and other important nutrients unless they are marked "enriched." It is healthiest
to get carbohydrates, vitamins, and other nutrients in as natural a form as possible
-- for example, from fruit instead of table sugar.
Fiber is a substance found in plants. Dietary fiber -- the kind you eat -- is found
in fruits, vegetables, and grains. It is an important part of a healthy diet.
Dietary fiber adds bulk to your diet. Because it makes you feel full faster, it
can be helpful in controlling weight. Fiber aids digestion, helps prevent constipation,
and is sometimes used for the treatment of diverticulosis, diabetes, and heart disease.
There are two forms of fiber: soluble and insoluble.
- Soluble fiber attracts water and turns to gel during digestion. This slows digestion.
Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and
some fruits and vegetables. Soluble fiber has been scientifically proven to lower
cholesterol, which can help prevent heart disease.
- Insoluble fiber is found in foods such as wheat bran, vegetables, and whole grains.
It appears to speed the passage of foods through the stomach and intestines and
adds bulk to the stool.
Eating a large amount of fiber in a short period of time can cause intestinal gas
(flatulence), bloating, and abdominal cramps. This usually goes away once the natural
bacteria in the digestive system get used to the increase in fiber in the diet.
Adding fiber gradually to the diet, instead of all at one time, can help reduce
gas or diarrhea.
Too much fiber may interfere with the absorption of minerals such as iron, zinc, magnesium, and calcium.
However, this effect usually does not cause too much concern because high-fiber
foods are typically rich in minerals.
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