糖質制限に役立つ食品のデータ集 – 糖質・GL値・カロリーのデータ表など –

This is a collection of data on foods that are helpful for carbohydrate restriction.

What to cut out and what to eat when following a low-carb diet

Carbohydrates → Eliminate
Dietary fiber → Should be eaten

Food data table showing carbohydrate, GL value, and calorie content.

The following isA comparison list of GL values, sugar content, and calories for 380 foods [with easy-to-understand graphs] The following is a quote from:

grains


food	GL value	Carbohydrate content	calorie
Cornflakes	63	80g	380kcal
White bread	59	67g	263kcal
pancake mix	54	80g	370kcal
Shiratama flour	51	78g	367kcal
Instant ramen (packaged noodles)	47	65g	441kcal
Dried rice vermicelli	46	79g	377kcal
Somen noodles (dried)	43	70g	356kcal
French bread	43	53g	280kcal
rice cake	41	50g	236kcal
sliced bread	40	45g	263kcal
Macaroni (dried)	39	70g	380kcal
Nan	38	46g	263kcal
rice crackers	37	41g	186kcal
Whole wheat bread	35	47g	277kcal
Buckwheat flour	33	66g	362kcal
Chinese noodles (fresh)	33	54g	281kcal
oatmeal	32	55g	386kcal
Red bean rice	31	41g	189kcal
Croissant	31	46g	447kcal
Whole grain rye bread	29	47g	263kcal
Polished rice	28	37g	168kcal
bagel	28	40g	211kcal
All-Bran	25	45g	333kcal
Black bread	25	44g	250kcal
Rye bread (50% wheat flour)	23	47g	263kcal
Brown rice	22	34g	165kcal
pasta	18	31g	168kcal
Soba (boiled)	14	24g	132kcal
Rice porridge (polished rice)	14	15g	71kcal
Udon (boiled)	13	21g	105kcal
Quinoa (pre-cooked)	10	19g	120kcal
corn	8	13g	92kcal

Potatoes


food	GL value	Carbohydrate content	calorie
Tapioca (dried)	61	88g	350kcal
potato starch	51	79g	325kcal
Mung bean vermicelli	26	80g	350kcal
Vermicelli	26	80g	340kcal
French fries	19	30g	238kcal
potato	16	17g	77kcal
sweet potato	15	29g	132kcal
Japanese yam	13	24g	122kcal
Mashed potatoes	11	13g	83kcal
Nagaimo (Japanese yam)	9	14g	66kcal
taro	5	11g	58kcal
Konjac	0	0g	6kcal

beans


food	GL value	Carbohydrate content	calorie
Chickpeas (dried)	32	90g	748kcal
Dried adzuki beans	18	40g	340kcal
broad beans	14	45g	350kcal
Kidney beans (boiled)	10	29g	168kcal
Black beans (cooked beans)	9	31g	289kcal
Dried green beans	8	40g	330kcal
Boiled peas	6	17g	147kcal
Kinako (roasted soybean flour)	5	16g	440kcal
Natto	2	6g	200kcal
Roasted peanuts	2	14g	468kcal
Koya tofu	2	5g	530kcal
Peanut butter (unsweetened)	2	12g	641kcal
Dried soybeans	1	10g	420kcal
Soy milk (unsweetened)	1	3g	46kcal
Edamame	1	4g	135kcal
Okara	1	3g	110kcal
Tofu (firm)	1	1g	72kcal
Tofu (silken)	1	1g	56kcal
Canned soybeans	1	4g	180kcal
Tofu skin (raw)	1	3g	230kcal
Deep-fried tofu (thick fried tofu)	0	0g	150kcal
deep-fried tofu	0	0g	387kcal
Ganmodoki	0	0g	228kcal
Grilled tofu	0	0g	88kcal

Seeds and fruits


food	GL value	Carbohydrate content	calorie
Ginkgo nuts (raw)	23	40g	187kcal
Chestnuts (raw)	21	35g	165kcal
Roasted cashews	6	29g	575kcal
Raw cashews	5	29g	554kcal
Raw almonds	3	8g	583kcal
Coconut milk	2	6g	208kcal
Dried coconut	1	13g	733kcal
Roasted pistachios	1	7g	571kcal
Sunflower seeds (raw)	1	11g	571kcal
Hazelnuts (raw)	1	11g	629kcal
Roasted hazelnuts	1	10g	700kcal
Roasted pine nuts	1	10g	673kcal
Pine nuts (raw)	1	10g	567kcal
Almonds (roasted)	1	8g	615kcal
Walnuts (raw)	1	7g	700kcal
Macadamia nuts (raw)	1	6g	706kcal
Macadamia nuts (roasted)	1	6g	743kcal
Roasted walnuts	0	5g	667kcal
Pumpkin seeds (roasted)	0	3g	424kcal
Flaxseed	0	3g	533kcal
Roasted sesame seeds	0	0g	600kcal
Raw sesame seeds	0	0g	567kcal

vegetables


food	GL value	Carbohydrate content	calorie
Dried daikon radish	37	50g	280kcal
pumpkin	14	18g	92kcal
Kimchi	10 or less	5g	46kcal
Pickled plums (salt-pickled)	10 or less	7g	33kcal
garlic	10	20g	129kcal
carrot	6	7g	37kcal
Green peas	5	10g	100kcal
Burdock root	5	10g	65kcal
lotus root	4	13g	67kcal
onion	2	7g	37kcal
cherry tomatoes	2	6g	30kcal
Red bell pepper	1	6g	30kcal
Snow peas (kinusaya)	1	5g	35kcal
Green onions	1	5g	28kcal
Yellow bell pepper	1	5g	27kcal
ginger	1	5g	30kcal
tomato	1	4g	19kcal
canned tomatoes	1	3g	20kcal
cabbage	1	3g	24kcal
Turnip root	1	3g	20kcal
green pepper	1	3g	24kcal
Daikon	1	3g	18kcal
White asparagus (canned, boiled)	1	3g	20kcal
eggplant	1	3g	23kcal
winter melon	1	3g	16kcal
cauliflower	1	2g	28kcal
bamboo shoots	1	2g	30kcal
Green beans	1	2g	24kcal
asparagus	1	2g	23kcal
Mitsuba (Japanese parsley)	0	2g	20kcal
Radish sprouts	0	2g	20kcal
okra	0	2g	30kcal
Chinese cabbage	0	2g	14kcal
cucumber	0	2g	14kcal
celery	0	2g	16kcal
rape blossoms	0	2g	34kcal
Radish leaves	0	1g	27kcal
zucchini	0	2g	14kcal
lettuce	0	2g	10kcal
chives	0	1g	21kcal
Bitter melon (goya)	0	1g	17kcal
bean sprouts	0	1g	15kcal
avocado	0	1g	188kcal
Turnip leaves	0	1g	20kcal
Sunny lettuce	0	1g	15kcal
Japanese ginger	0	1g	10kcal
broccoli	0	1g	34kcal
bok choy	0	1g	9kcal
Chrysanthemum greens (garland chrysanthemum)	0	1g	20kcal
Komatsuna (Japanese mustard spinach)	0	1g	14kcal
Lettuce	0	1g	10kcal
Molokhia	0	0g	38kcal
spinach	0	0g	20kcal
shiso	0	0g	40kcal
Soybean sprouts	0	0g	38kcal
parsley	0	0g	33kcal
Pickled radish	0	1g	27kcal
Zha Cai	0	0g	23kcal
Takana	0	2g	21kcal
Nozawana (pickled mustard greens)	0	2g	16kcal

fruit


food	GL value	Carbohydrate content	calorie
Raisins	49	76g	301kcal
Dried dates (date palm)	40	65g	275kcal
Canned peaches	24	38g	170kcal
Dried prunes	24	54g	250kcal
banana	12	21g	86kcal
Ripe mango	9	15g	64kcal
Lychee	9	16g	63kcal
Canned mandarin oranges	8	15g	64kcal
pineapple	8	12g	51kcal
American cherries	7	19g	80kcal
watermelon	7	9g	37kcal
grapes	7	16g	60kcal
melon	7	10g	42kcal
Kiwifruit	6	11g	53kcal
blueberry	5	10g	50kcal
柿	5	14g	60kcal
桃	5	9g	40kcal
cherry	5	13g	60kcal
apple	5	13g	54kcal
fig	4	12g	54kcal
mandarin orange	4	11g	46kcal
orange	4	12g	50kcal
梨	4	11g	43kcal
Iyokan	3	11g	47kcal
hassaku	3	10g	45kcal
loquat	3	10g	40kcal
lime	3	10g	20kcal
Summer orange	3	9g	40kcal
strawberry	3	7g	35kcal
lemon	3	8g	20kcal
grapefruit	2	9g	38kcal
papaya	2	7g	38kcal
plum	2	8g	44kcal
Yuzu	1	6g	20kcal
Sudachi	1	6g	20kcal

mushrooms


food	GL value	Carbohydrate content	calorie
Dried shiitake mushrooms	9	23g	167kcal
Enoki	1	5g	20kcal
Matsutake mushroom	1	4g	23kcal
King Oyster Mushroom	1	3g	25kcal
Nameko	1	2g	20kcal
Fresh shiitake mushrooms	0	1g	21kcal
Shimeji mushrooms	0	1g	15kcal
Maitake mushrooms	0	0g	15kcal
mushroom	0	0g	13kcal

seaweed


food	GL value	Carbohydrate content	calorie
Seasoned seaweed	3	17g	167kcal
Hijiki (dried)	2	13g	140kcal
roasted seaweed	1	7g	200kcal
Dried cut wakame seaweed	1	5g	150kcal
Fresh wakame seaweed	0	2g	15kcal
Agar	0	0g	157kcal
Dried kelp	0	0g	100kcal
Mekabu	0	0g	12kcal
mozuku	0	0g	4kcal
Tokoroten	0	0g	2kcal

seafood


food	GL value	Carbohydrate content	calorie
Fish sausage	10 or less	13g	160kcal
Satsuma-age (fried fish cake)	10 or less	14g	140kcal
Hanpen	10 or less	11g	96kcal
bird shellfish	10 or less	7g	90kcal
Chikuwa	7	14g	120kcal
kamaboko	5	10g	95kcal
oyster	2	5g	60kcal
Scallop adductor muscle	2	5g	96kcal
sea urchin	2	4g	120kcal
clams	2	4g	50kcal
abalone	2	4g	73kcal
ark shell	2	4g	75kcal
Grilled eel	1	3g	293kcal
Pickled mackerel	1	2g	339kcal
Tarako	0	0g	140kcal
clams	0	0g	30kcal
sardine	0	0g	135kcal
Yellowtail	0	0g	257kcal
Yellowtail	0	0g	256kcal
Mackerel	0	0g	202kcal
crab	0	0g	80kcal
squid	0	0g	88kcal
Shishamo	0	0g	166kcal
Chirimen	0	0g	114kcal
Dried horse mackerel	0	0g	168kcal
tuna	0	0g	352kcal
Grilled eel without sauce	0	0g	332kcal
Bonito	0	0g	113kcal
canned tuna	0	0g	267kcal
horse mackerel	0	0g	121kcal
pacific saury (Pacific saury)	0	0g	311kcal
salted salmon	0	0g	199kcal
sea bream	0	0g	194kcal
Sawara (Japanese Spanish mackerel)	0	0g	177kcal
Atka mackerel	0	0g	115kcal
how much	0	0g	271kcal
Steamed conger eel	0	0g	193kcal
flounder	0	0g	117kcal
octopus	0	0g	99kcal
Kuruma shrimp	0	0g	97kcal
flounder	0	0g	96kcal
Sazae (turban shell)	0	1g	90kcal
kiss	0	0g	87kcal
Smelt	0	0g	78kcal
jellyfish	0	0g	20kcal

meat/eggs


food	GL value	Carbohydrate content	calorie
roast pork	3	5g	173kcal
Beef liver	2	4g	132kcal
salami	1	3g	340kcal
Sausage (such as wiener sausages)	1	3g	320kcal
ham	1	2g	195kcal
Beef thigh (lean meat)	0	1g	191kcal
Chicken liver	0	1g	112kcal
bacon	0	1g	405kcal
Ground beef	0	1g	224kcal
Beef sirloin (lean meat)	0	0g	317kcal
Beef tenderloin	0	0g	223kcal
Pork liver	0	0g	128kcal
Ground beef and pork	0	0g	223kcal
Beef sirloin (with fat)	0	0g	498kcal
Pork loin (lean meat)	0	0g	150kcal
Beef loin (with fat)	0	0g	411kcal
Duck	0	0g	334kcal
Beef tongue	0	0g	270kcal
Pork loin (with fat)	0	0g	263kcal
Pork leg (lean meat)	0	0g	128kcal
Beef short ribs	0	0g	517kcal
Pork belly	0	0g	386kcal
Lamb (loin)	0	0g	227kcal
Chicken thigh	0	0g	253kcal
Chicken breast	0	0g	244kcal
Ground pork	0	0g	221kcal
Ground chicken	0	0g	166kcal
Chicken thigh (skinless)	0	0g	138kcal
Chicken breast (skinless)	0	0g	121kcal
Chicken breast	0	0g	114kcal
卵	0	0g	152kcal

Dairy products


food	GL value	Carbohydrate content	calorie
Fat-free plain yogurt	2	6g	46kcal
milk	2	5g	67kcal
low fat milk	1	6g	46kcal
Plain yogurt (unsweetened)	1	5g	62kcal
Fresh cream (milk fat)	1	3g	433kcal
cream cheese	1	3g	345kcal
Processed cheese	1	2g	340kcal
Coffee cream (liquid)	0	2g	240kcal
Camembert cheese	0	1g	310kcal

beverage


food	GL value	Carbohydrate content	calorie
coca cola	7	11g	46kcal
orange juice	6	11g	43kcal
apple juice	6	13g	46kcal
Pineapple juice	5	11g	41kcal
Gatorade	5	6g	26kcal
Grapefruit juice	5	10g	40kcal
Sports drink	2	5g	21kcal
Vegetable juice	2	4g	38kcal
Carrot juice	2	4g	29kcal
Soy milk (unsweetened)	1	3g	46kcal
Tomato juice	1	4g	18kcal

sweetener


food	GL value	Carbohydrate content	calorie
Granulated sugar	110	100g	380kcal
Light brown sugar	108	100g	350kcal
Maltose	105	100g	190kcal
Glucose (grape sugar)	100	100g	350kcal
brown sugar	89	90g	350kcal
Corn syrup	80	86g	329kcal
honey	70	81g	295kcal
Sugar (sucrose)	68	100g	350kcal
lactose	46	100g	350kcal
Maltitol (sugar alcohol)	26	100g	210kcal
Fructose	20	100g	370kcal
xylitol	7	100g	280kcal
Lactitol (reduced lactose)	0	100g	200kcal
Erythritol (sugar alcohol)	0	100g	0kcal

seasoning


food	GL value	Carbohydrate content	calorie
pepper	51	70g	350kcal
Thousand Island dressing	20 or less	9g	413kcal
French dressing	20 or less	6g	407kcal
sake lees	20 or less	19g	225kcal
Medium-thick sauce	20 or less	30g	133kcal
Rich sauce	20 or less	30g	133kcal
Oil-free Japanese-style dressing	20 or less	16g	80kcal
Doubanjiang	20 or less	4g	60kcal
Curry roux	20	40g	512kcal
miso	11	32g	217kcal
ketchup	8	26g	120kcal
Worcestershire sauce	8	27g	117kcal
Authentic mirin	7	43g	233kcal
Consommé (solid)	6	42g	240kcal
Oyster sauce	6	18g	100kcal
Grainy mustard	2	13g	228kcal
Noodle soup	2	9g	44kcal
Dark soy sauce	1	10g	67kcal
Light soy sauce	1	8g	50kcal
Tomato puree	1	8g	40kcal
rice vinegar	1	8g	40kcal
grain vinegar	1	2g	20kcal
mayonnaise	0	2g	667kcal
salt	0	0g	0kcal

Confectionery and processed foods


food	GL value	Carbohydrate content	calorie
candy	108	100g	400kcal
caramel	69	80g	420kcal
biscuits	48	67g	367kcal
Daifuku	44	50g	242kcal
cookie	42	55g	436kcal
donut	39	52g	373kcal
red bean paste	38	48g	243kcal
hamburger	37	56g	482kcal
cracker	35	50g	367kcal
Potato chips	34	57g	567kcal
Strawberry jam	32	62g	257kcal
Popcorn	28	50g	484kcal
Snickers	24	57g	489kcal
Muesli (Fruit & Nut)	24	41g	344kcal
chocolate	22	53g	558kcal
Cereal bar	21	65g	351kcal
marmalade	21	43g	180kcal
Shortcake	20	24g	308kcal
muffin	20	43g	358kcal
Curry Rice	16	24g	167kcal
ice cream	16	23g	180kcal
Yakisoba	13	23g	168kcal
Fish burger	12	19g	209kcal
pizza	12	22g	242kcal
Custard cream	11	25g	176kcal
SoyJoy (Strawberry)	10	30g	443kcal
Lasagna	4	12g	150kcal

Alcoholic beverages


food	GL value	Carbohydrate content	calorie
Plum wine	10 or less	20g	157kcal
Beer	2	3g	40kcal
Japanese sake	2	4g	107kcal
rosé wine	1	4g	77kcal
White wine	1	2g	73kcal
red wine	0	2g	73kcal
gin	0	0g	283kcal
vodka	0	0g	240kcal
Lamb	0	0g	240kcal
Whiskey	0	0g	237kcal
brandy	0	0g	237kcal
Shochu (Type A)	0	0g	206kcal
Shochu (Type B)	0	0g	146kcal

Dietary fiber intake

Trends in dietary fiber intake ↓

Food fiber data

↑*Although it cannot be separated into water-soluble and insoluble components from an analytical standpoint, its main property is water soluble. (Data: Standard Tables of Food Composition in Japan 2010)Nikkei Woman Online(Reprinted from)

↑The above diagram is,About dietary fiber (Quoted from)

item	situation	Dietary fiber Total amount	water soluble Dietary fiber	Insoluble Dietary fiber
Wakame	乾	68.9 g	9.0 g	59.9 g
Hijiki	乾	60.7 g	22.5 g	38.2 g
Kombu	乾	36.5 g	7.4 g	29.1 g
Kanpyo (dried gourd strips)	乾	30.1 g	6.8 g	23.3 g
Nori (Susabinori)	乾	26.4 g	10.8 g	15.6 g
Shallots	生	21.0 g	18.6 g	2.4 g
Dried daikon radish	乾	20.7 g	3.6 g	17.1 g
Azuki	乾	17.8 g	1.2 g	16.6 g
soybeans	乾	17.1 g	1.8 g	15.3 g
shallot	生	11.4 g	9.1 g	2.3 g
wheat	乾	10.8 g	0.7 g	10.1 g
Okara	生	9.7 g	0.3 g	9.4 g
barley	乾	9.6 g	6.0 g	3.6 g
Oats	乾	9.4 g	3.2 g	6.2 g
Stringy natto	生	6.7 g	2.3 g	4.4 g
Molokhia	生	5.9 g	1.3 g	4.6 g
Burdock	生	5.7 g	2.3 g	3.4 g
okra	生	5.0 g	1.4 g	3.6 g
Buckwheat	Dried noodles	4.3 g	0.8 g	3.5 g
Shiitake mushrooms	生	3.5 g	0.5 g	3.0 g
brown rice	乾	3 g	0.7 g	2.3 g
pumpkin	生	2.8 g	0.7 g	2.1 g
bamboo shoots	生	2.8 g	0.3 g	2.5 g
carrots	raw, peeling	2.5 g	0.7 g	1.8 g
sweet potato	生	2.3 g	0.5 g	1.8 g
cabbage	生	1.8 g	0.4 g	1.4 g
onion	生	1.6 g	0.6 g	1.0 g
apple	生	1.5 g	0.3 g	1.2 g
Potato	生	1.3 g	0.6 g	0.7 g
Daikon	生	1.3 g	0.5 g	0.8 g
white rice	乾	0.5 g	0 g	0.5 g

A collection of data on foods useful for carbohydrate restriction – including data tables on carbohydrates, GL values, and calories.