nutrition facts

View explanation of data
liquids
foodquantityg carb/
g protein/
calories
beef broth1 cup3/5/31
chicken broth1 cup9/6/86
fish broth1 cup1/5/39
sauerkraut juice1 cup3/2/25
whey1 cup13/2/66
vegetables
foodquantity
   (measured raw)
g carb/
g protein/
calories
artichoke, globemedium fruit
large fruit
14/4/60
17/5/76
asparagus1 cup spears5/3/27
avocadomedium fruit17/4/32
beets1 cup chopped13/2/58
bok choy1 head (1 1/2 lbs)18/13/109
broccoli1 cup chopped5/3/25
brussel sprouts1 quart whole sprouts32/12/152
cabbage, green or savoy1 head (2 lbs)49/11/218
cabbage, napa1 head (3 lbs)38/15/225
cabbage, red1 head (2 lbs)62/12/260
carrot1 cup chopped12/1/53
cauliflower1 cup chopped5/2/25
celery1 cup chopped4/1/19
cucumber1 cup peeled & chopped3/1/16
green beans1 cup8/2/34
greens
   (average for beet, collard, dandelion, mustard & turnip)
1 cup chopped3/1/15
kale1 cup chopped7/3/36
leeks1 cup chopped13/1/54
lettuce
    (average for butterhead/bibb, green leaf, iceberg, red leaf, romaine)
1 cup shredded1/1/7
mushrooms1 cup sliced2/2/15
onionsmall bulb
medium bulb
large bulb
6/1/27
10/1/42
13/2/57
peas, English1 cup21/8/117
peas, sugar snap or snow1 cup5/2/26
pickles (cucumber, pepper & onion mix, no sugar)1 cup4/1/17
pumpkin1 cup cubed8/1/30
rutabagas1 cup cubed11/2/50
sauerkraut1 cup, undrained7/1/27
shallotmedium bulb6/0/21
spinach1 cup chopped1/1/7
summer squash1 cup sliced4/1/18
turnip1 cup cubed8/1/36
winter squash1 cup cubed10/1/39
zucchini1 cup sliced4/1/18
meats, poultry & seafood
foodquantityg carb/
g protein/
calories
beef, average of all cuts4 oz raw weight0/20/322
beef, average of all cuts1 cup boiled meat0/27/429
beef, ground
   70%
   75%
   80%
   85%
   90%
   95%
4 oz raw weight
0/16/372
0/16/328
0/20/284
0/20/240
0/24/196
0/24/152
chicken
   (includes meat, skin, giblets & neck)
1 cup stewed meat0/35/347
chicken, ground4 oz raw weight0/20/160
crustaceans
   (crabs, crayfish, lobster, shrimp)
1 cup cooked meat1/28/140
lamb, average of all cuts4 oz raw weight0/20/260
lamb, average of all cuts1 cup boiled meat0/27/346
lamb, ground4 oz raw weight0/19/319
liver, beef1 oz raw weight1/6/38
liver, calf1 oz raw weight1/6/39
liver, chicken1 oz raw weight0/5/33
mackerel4 oz raw weight0/23/137
mollusks, in shells
   (clams, mussels, oysters)
1 pint14/42/310
mollusks, shelled
   (scallops, squid)
8 oz raw weight7/55/227
pork
   (average of all cuts)
4 oz raw weight0/16/426
pork
   (average of all cuts)
1 cup boiled meat0/21/568
pork, ground4 oz raw weight0/19/297
tuna4 oz raw weight0/27/135
turkey
   (includes meat, skin, giblets & neck)
1 cup stewed meat0/47/286
turkey, ground4 oz raw weight0/20/170
trout4 oz raw weight0/24/168
veal, average of all cuts4 oz raw weight0/22/163
veal, average of all cuts1 cup boiled meat0/29/217
veal, ground4 oz raw weight0/22/163
white fish
   (cod, haddock, perch, pollock, snapper, whiting)
4 oz raw weight0/21/104
wild salmon4 oz raw weight0/23/113
herbs, spices, nut butters & sweeteners
foodquantityg carb/
g protein/
calories
brazil nut butter2 TB4/5/210
garlicclove1/0/5
ginger root1 tsp grated0/0/2
hazelnut butter2 TB5/5/200
honey1 tsp6/0/21
macadamia nut butter2 TB4/3/230
parsley, dried1 TB1/0/4
parsley, fresh1 cup4/2/22
pistachio butter2 TB9/7/180

recipes
GAPS stage recipe name number of servings g carb/
g protein/
calories per serving
2 braised short ribs 6 9/46/727
2 crockpot short ribs 8 4/51/753
TF curried chicken salad 4 26/43/583
TF risotto 4 34/11/453
TF risotto with optional poultry 4 34/30/560
TF risotto with optional beans 4 50/17/553
Full yogurt 5 4/9/149
TF eggplant parmesan 12 23/13/400
4 basic good steak 2 0/48/405
full pico de gallo 6 7/1/32
full guacamole 2 12/2/160
1 ginger tea with honey 2 10/0/37
1 ginger tea with stevia 2 1/0/6
1 lemonade with honey 2 11/0/41
1 lemonade with stevia 2 3/0/9
1 stage 1 chuck roast 6 26/49/776
1 chicken liver cubes 16 3/6/50
1 stage 1 chicken soup 10 22/64/756