How it works > Atkins 100™
How it works
Atkins 100™: The Easy & Effective 100 Carbs A Day Lifestyle
Atkins 100™ is a low carb plan designed to make living a healthy lifestyle easier than ever before. Based on portion control and eating 100 grams of net carbs per day, this plan is a great option if you want to maintain your current weight, are breastfeeding with the goal of maintaining your weight*, or are pregnant.* Atkins 100™ offers the widest variety of foods to choose from with minimum restrictions. From protein and healthy fats to whole grains and starchy vegetables, you choose the foods that you want to eat while consuming 100 grams of net carbs a day with Atkins 100™.
*Consult your physician before starting any diet plan
How the Atkins 100™ Plan Works
Atkins 100™ is a lifestyle approach, and you’ll begin the program by eating 100 grams of net carbs a day split between three meals and two snacks. As long as you are maintaining your weight, you do not need to adjust your carb intake. By offering flexible eating options and the widest variety of food choices from day one, this simple plan makes it easy to feel satisfied while still maintaining your weight and healthy lifestyle.
Because no food is really off limits on Atkins 100™, the acceptable foods list below is simply a guide to start you on your journey towards making smart, healthy choices. The acceptable foods list remains the same as long as you are maintaining your current weight; however, you will want to continue to avoid/limit sugar, refined carbs, and any other trigger foods that cause you to consume too many carbs. Net carbs represent the total carbohydrate content of the whole food minus the fiber content. This is the portion of carbohydrates that significantly impacts your blood sugar level. 1
How to Calculate Atkins Net Carbs
How to Calculate Atkins Net Carbs
×Atkins Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols/Glycerin (if applicable)
Acceptable Foods to Eat on the Atkins 100™ Diet
FOUNDATION VEGETABLES – ATKINS 100™
PROTEINS – ATKINS 100™
HEALTHY FATS – ATKINS 100™
OTHER EASY LOW CARB FOODS – ATKINS 100™
Full of fiber and nutrients, veggies help you feel full and are one of the best sources of carbohydrates. With Atkins 100™, about 1/5 of your daily net carbs (about 12-15 grams) will come from these low carb vegetables. Choose 6 to 8 servings per day.
Net Carbs
New Serving Size
0
1/2 cup
Alfalfa sprouts (raw)
0.1
1/2 cup
Chicory greens (raw)
0.1
1/2 cup
Endive (raw)
0.1
1/2 cup
Escarole (raw)
0.1
5, each
Olives, green
0.1
1/2 cup
Watercress (raw)
0.2
1/2 cup
Arugula (raw)
0.2
1, each
Radishes (raw)
0.2
1/2 cup
Spinach (raw)
0.4
1/2 cup
Bok choy (cooked)
0.5
1/2 cup
Lettuce, average (raw)
0.6
1/2 cup
Turnip greens (cooked)
0.7
1 each
Heart of palm
0.7
5, each
Olives, black
0.7
1/2 cup
Radicchio (raw)
0.8
1/2 cup
Button mushroom (raw)
1
1, each
Artichoke (marinated)
1
1 stalk
Celery (raw)
1
1/2 cup
Collard greens (cooked)
1
1, each
Pickle, dill
1
1/2 cup
Spinach
1.2
1/2 cup
Broccoli rabe (cooked)
1.2
1/2 cup
Sauerkraut (drained)
1.3
1/2 fruit
Avocado, Haas
1.4
1/2 cup
Daikon radish, grated (raw)
1.5
2 TBSP
Red/white onion, chopped (raw)
1.5
1/2 cup
Zucchini (cooked)
1.6
1/2 cup
Cucumber, sliced (raw)
1.7
1/2 cup
Cauliflower (cooked)
1.8
1/2 cup
Beet greens (cooked)
1.8
1/2 cup
Broccoli (cooked)
1.8
1/2 cup
Fennel (raw)
1.8
1/2 cup
Okra (cooked)
1.8
1/2 cup
Rhubarb (raw)
1.8
1/2 cup
Swiss chard (cooked)
1.9
6 stalks
Asparagus (cooked)
1.9
3, each
Broccolini (cooked)
2.2
1/2 cup
Bell pepper, green, chopped (raw)
2.2
1/2 cup
Sprouts, mung beans (raw)
2.3
1/2 cup
Eggplant (cooked)
2.4
1/2 cup
Kale (cooked)
2.4
1/2 cup
Scallion, chopped (raw)
2.4
1/2 cup
Turnip (cooked)
2.5
1, each
Tomato, small (raw)
2.6
1/2 cup
Jicama (raw)
2.6
1, each
Portobello mushroom (cooked)
2.6
1/2 cup
Yellow squash (cooked)
2.7
1/2 cup
Cabbage (cooked)
2.9
1/2 cup
Green beans (cooked)
3
1/2 cup
Bell pepper, red, chopped (raw)
3.4
2 TBSP
Leeks (cooked)
3.4
2 TBSP
Shallot, chopped (raw)
3.5
1/2 cup
Brussel sprouts (cooked)
4
1/2 cup
Spaghetti squash (cooked)
4.6
10, each
Cherry tomato
4.6
1/2 cup
Kohlrabi (cooked)
4.7
1/2 cup
Pumpkin, mashed (cooked)
5.3
2 TBSP
Garlic, minced (raw)
5.4
1/2 cup
Snow peas (cooked)
8.6
1/2 cup
Tomato (cooked)
These vegetables are the nutrient-dense, higher-fiber foundation for the Atkins way of eating. Aim for 12-15g of net carbs from vegetables per day, which is equivalent to several cups depending on the net carb content of the variety you select. One cup of veggies is roughly the size of a baseball. Measure salad vegetables raw.
Eating adequate protein is essential for achieving your health goals. When balanced with the right carbs and healthy fats, protein not only boosts your metabolism, but also provides the raw materials your body needs to keep it running like a well-oiled machine. On Atkins 100™, aim for three, 4 to 6 ounce servings of protein a day. You can use the list below as a guide.
– Seafood (fish and shellfish)
– Poultry (chicken, turkey, duck, pheasant)
– Eggs
– Beef, Buffalo, Lamb, Elk, Venison, Etc.
– Pork
– Packaged Meats: bacon, sausage, deli meat (Avoid fillers, added sugar, MSG, sulfites, nitrates when possible).
Some fats are essential for human health. And along with protein, healthy fat helps you feel more satisfied and keeps your metabolism humming along. In addition to the unprocessed, naturally occurring fat in your food, you can enjoy 2-4 servings (1 tablespoon each) of healthy fats a day from the list below.
– Olive Oil
– Canola Oil
– Coconut Oil
– Flaxseed Oil
– Butter
– Grapeseed Oil
– Mayonnaise
– High oleic safflower oil
– Sesame oil
– Salad dressings (no added sugar)
On Atkins 100™, we encourage you to budget the remaining 85 grams of your daily net carbs from 3 to 5 servings of food like fruit, dairy, nuts, whole grains, or even a glass of wine with dinner! Remember, this list is just a guide. On Atkins 100™, you choose what you want to eat.
Net Carbs
New Serving Size
*Rounded NC values
5*
1/2 cup
Almonds
5*
1/4 cup
Almond butter
5*
3/4 cup
Brazil nuts
5*
2 TBSP
Cashews
5*
1 TBSP
Cashew butter
5*
1 cup
Coconut, unsweetened
5*
1/2 cup
Hazelnuts
5*
1/2 cup
Macadamia nuts
5*
3 TBSP
Peanuts
5*
3 TBSP
Peanut butter
5*
1 cup
Pecans
5*
1/2 cup
Pine nuts
5*
3 TBSP
Pistachios
5*
1/2 cup
Pumpkin seeds
5*
1/4 cup
Sesame seeds
5*
3 TBSP
Soy nuts
5*
1/2 cup
Sunflower seeds
5*
3/4 cup
Walnuts
*Rounded NC values
Net Carbs
New Serving Size
*Rounded NC values
0
1 oz
Havarti
0.1
1 oz
Brie
0.2
1 TBSP
Parmesan (grated)
0.3
1 oz
Goat (chevre)
0.4
2 TBSP
Bleu cheese
0.4
1 oz
Cheddar
0.6
1 oz
Gouda
0.6
1 oz
Mozzarella (whole milk)
0.7
1 oz
Colby
0.9
1 oz
Parmesan (chunk)
1
1 cup
Almond milk (unsweetened, plain)
1
1 cup
Coconut milk (unsweetened, plain)
1
1 wedge
Laughing cow
1
1 oz
Romano (chunk)
1
1 oz
String cheese (whole)
2
1/4 cup
Ricotta (whole milk)
1.2
1 oz
Feta
1.2
1 oz
Jarlsberg
1.5
1 oz
Swiss cheese
2
1 cup
Soy milk (unsweetened, plain)
5*
1/2 cup
Buttermilk
5*
5 TBSP
Cream cheese (full fat, plain)
5*
1/2 cup
Cottage cheese
5*
1/2 cup
Greek yogurt (whole milk, uns, plain)
5*
1 cup
Half and half
5*
3/4 cup
Heavy cream (liquid)
5*
3/4 cup
Sour cream
5*
1/2 cup
Whole milk
Net Carbs
New Serving Size
*Rounded NC values
5 / 10*
3 TBSP / 1/2 cup
Black beans
5 / 10*
3 TBSP / 1/2 cup
Black eyed peas
5 / 10*
3 TBSP / 1/2 cup
Cannellini
5 / 10*
2 TBSP / 1/4 cup
Chickpeas
5 / 10*
10 TBSP / 1-1/4 cup
Edamame
5 / 10*
2 TBSP / 1/4 cup
Great northern beans
5 / 10*
5 TBSP / 2/3 cup
Hummus (plain)
5 / 10*
3 TBSP / 1/2 cup
Kidney beans
5 / 10*
3 TBSP / 1/2 cup
Lima beans
5 / 10*
3 TBSP / 1/2 cup
Pinto beans
5 / 10*
5 TBSP / 2/3 cup
Soybeans (white)
5 / 10*
3 TBSP / 1/2 cup
Split peas
Net Carbs
New Serving Size
*Rounded NC values
5 / 10*
1/3 fruit / 2/3 fruit
Apple
5 / 10*
1-1/2 fruit / 3 fruit
Apricot
5 / 10*
3/4 cup / 1-1/2 cup
Blackberries
5 / 10*
1/4 fruit / 1/2 fruit
Banana (1 small)
5 / 10*
1/4 cup / 1/2 cup
Blueberries
5 / 10*
3/4 cup / 1-1/2 cup
Boysenberries
5 / 10*
1/2 cup / 1 cup
Cantaloupe
5 / 10*
2/3 fruit / 1-1/3 fruit
Clementine
5 / 10*
2/3 cup / 1-1/3 cup
Cranberries
5 / 10*
3 TBSP / 6 TBSP
Cherries
5 / 10*
1 cup / 2 cup
Coconut
5 / 10*
1 fruit / 1 fruit
Dates (1)
5 / 10*
3/4 fruit / 1-1/2 fruit
Figs (1)
5 / 10*
1/3 cup / 2/3 cup
Gooseberries
5 / 10*
1/4 fruit / 1/2 fruit
Grapefruit
5 / 10*
3 TBSP / 6 TBSP
Grapes
5 / 10*
1/3 cup / 2/3 cup
Guava
5 / 10*
1/3 cup / 2/3 cup
Honeydew
5 / 10*
2/3 fruit / 1-1/3 fruit
Kiwi
5 / 10*
5 TBSP / 10 TBSP
Lemon juice
5 / 10*
4 1/2 TBSP / 9 TBSP
Lime juice
5 / 10*
1/4 cup / 1/2 cup
Mango
5 / 10*
1/2 fruit / 1 fruit
Orange
5 / 10*
1/2 fruit / 1 fruit
Peach
5 / 10*
1/4 fruit / 1/2 fruit
Pear
5 / 10*
1/4 cup / 1/2 cup
Pineapple
5 / 10*
3/4 fruit / 1-1/2 fruit
Plum
5 / 10*
3/4 TBSP / 1-1/2 TBSP
Raisins
5 / 10*
3/4 cup / 1-1/2 cup
Raspberries
5 / 10*
1-1/2 cup / 3 cup
Rhubarb
5 / 10*
1/2 cup / 1 cup
Strawberries
5 / 10*
1/2 cup / 1 cup
Watermelon
Net Carbs
New Serving Size
*Rounded NC values
5 / 10 *
1/4 cup / 1/2 cup
Acorn squash
5 / 10 *
1/4 cup / 1/2 cup
Beets
5 / 10 *
1/3 cup / 2/3 cup
Butternut squash
5 / 10 *
1/2 cup / 1 cup
Carrots, sliced
5 / 10 *
1/4 cup / 1/2 cup
Corn
5 / 10 *
1/4 cup / 1/2 cup
Parsnips
5 / 10 *
1/4 cup / 1/2 cup
Peas
5 / 10 *
1/4 small potato / 1/2 small potato
Potato (baked, 1/2 small)
5 / 10 *
1/2 cup / 1 cup
Rutabaga
5 / 10 *
1/4 medium potato / 1/2 medium potato
Sweet potato (baked, 1/2 med)
Net Carbs
New Serving Size
* Be sure to check manufacturer's food labels for most current NC count. Individual brands may vary. These are rounded NC values.
5 / 10 *
2 TBSP / 1/4 cup
Barley, cooked
5 / 10 *
2 TBSP / 1/4 cup
Brown rice, cooked
5 / 10 *
2-1/2 TBSP / 1/3 cup
Coconut flour
5 / 10 *
2-1/2 TBSP / 1/3 cup
Cous Cous, cooked
5 / 10 *
2-1/2 TBSP / 1/3 cup
Grits, cooked
5 / 10 *
2 TBSP / 1/4 cup
Millet, cooked
5 / 10 *
2 TBSP / 4 TBSP
Oat bran (raw)
5 / 10 *
2 TBSP / 1/4 cup
Oatmeal (steel cut, dry)
5 / 10 *
1 TBSP / 2 TBSP
Polenta, dry
5 / 10 *
2-1/2 TBSP / 1/3 cup
Quinoa, cooked
5 / 10 *
6 TBSP / 3/4 cup
Wheat bran (raw)
5 / 10 *
2 TBSP / 1/4 cup
Wheat germ
5 / 10 *
2-1/2 TBSP / 1/3 cup
Whole wheat pasta, cooked
5 / 10 *
1/2 slice / 1 slice
Whole wheat bread (1 slice)
Net Carbs
New Serving Size
* Be sure to check manufacturer's food labels for most current NC count.
3
shop.atkins.com
Atkins Bars & Shakes
5-7
shop.atkins.com
Atkins Frozen Meals
19
shop.atkins.com
Atkins Penne
3
dixiediner.com
Low-carb hot cereal
7
brancrispbread.com
Bran crispbread
4
netrition.com
Andre's Carbo-save Cracker Bread
4
netrition.com
Bella Vita Pasta Sauce
0
davincigourmet.com
Sugar-Free Syrups
3-6
missionmenus.com
Mission Low-carb Wraps
1
vitacost.com
Yummy Snack Chips
2-4
breyers.com
Breyers Carb-smart Ice Cream
13
edys.com
Edy's Slow Churned – no sugar added
2
netrition.com
Great Low-carb Rolls
1
netrition.com
Great Low-carb Bread
0
bobsredmill.com
Flax Meal
3
bobsredmill.com
Almond Meal
Net Carbs
New Serving Size
0
1 oz
Bourbon
0
1 oz
Vodka
0
1 oz
Rum
0
1 oz
Scotch
2-3
1 oz
Champagne
2
3.5 oz
White Wine
2.5
12 oz
Low carb beer
2.6
3.5 oz
Red Wine
5.6
12 oz
Light beer
WITH ATKINS MEAL PLANS, SHOPPING LISTS & RECIPES
PLANNING MEALS ON THE ATKINS 100 DIET
Need a little more motivation or meal inspiration? Our 1,600+ low carb recipes, diet resources, and free tools make it easy to maintain a healthy lifestyle.
EXPERT TIP
Alcohol on Atkins 100
- You may drink in moderation as long as you remember that you need to count these carbs too.
- Consider drinks such as spirits neat or on the rocks with a citrus twist, a light beer, or a glass of wine with dinner.
- Beware of mixers like juice or soda that could contain hidden carbs.
Evidence Based
PubMed Central, National Library of Medicine,
2006: Equivalent glycemic load (EGL): a method for quantifying the glycemic responses elicited by low carbohydrate foods
Glycemic load (GL) is used to quantify the glycemic impact of high-carbohydrate (CHO) foods, but cannot be used for low-CHO foods. Therefore, we evaluated the accuracy of equivalent-glycemic-load (EGL), a measure of the glycemic impact of low-CHO foods defined as the amount of CHO from white-bread (WB) with the same glycemic impact as one serving of food…
