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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 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.

Atkins 100 Diet Plan with Net Carb Amounts Atkins 100 Diet Plan with Net Carb Amounts - mobile version

Acceptable Foods to Eat on the Atkins 100 Diet

Other Easy Low Carb Foods - Atkins 100

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.

Nuts & Seeds (and their butters)
 
Serving Size
Net Carbs
Almonds
1/2 cup
5*
Almond butter
1/4 cup
5*
Brazil nuts
3/4 cup
5*
Cashews
2 TBSP
5*
Cashew butter
1 TBSP
5*
Coconut, unsweetened
1 cup
5*
Hazelnuts
1/2 cup
5*
Macadamia nuts
1/2 cup
5*
Peanuts
3 TBSP
5*
Peanut butter
3 TBSP
5*
Pecans
1 cup
5*
Pine nuts
1/2 cup
5*
Pistachios
3 TBSP
5*
Pumpkin seeds
1/2 cup
5*
Sesame seeds
1/4 cup
5*
Soy nuts
3 TBSP
5*
Sunflower seeds
1/2 cup
5*
Walnuts
3/4 cup
5*
Cheese and Other Dairy
 
Serving Size
Net Carbs
Havarti
1 oz
0
Brie
1 oz
.1
Parmesan (grated)
1 TBSP
.2
Goat (chevre)
1 oz
.3
Bleu cheese
2 TBSP
.4
Cheddar
1 oz
.4
Gouda
1 oz
.6
Mozzarella (whole milk)
1 oz
.6
Colby
1 oz
.7
Parmesan (chunk)
1 oz
.9
Almond milk (unsweetened, plain)
1 cup
1
Coconut milk (unsweetened, plain)
1 cup
1
Laughing cow
1 wedge
1
Romano (chunk)
1 oz
1
String cheese (whole)
1 oz
1
Ricotta (whole milk)
1/4 cup
2
Feta
1 oz
1.2
Jarlsberg
1 oz
1.2
Swiss cheese
1 oz
1.5
Soy milk (unsweetened, plain)
1 cup
2
Buttermilk
1/2 cup
5*
Cream cheese (full fat, plain)
5 TBSP
5*
Cottage cheese
1/2 cup
5*
Greek yogurt (whole milk, uns, plain)
1/2 cup
5*
Half and half
2 TBSP
5*
Heavy cream (liquid)
2 TBSP
5*
Sour cream
2 TBSP
5*
Whole milk
1/2 cup
5*
Legumes
 
Serving Size
Net Carbs
Black beans
3 TBSP / 1/2 cup
5 / 10*
Black eyed peas
3 TBSP / 1/2 cup
5 / 10*
Cannellini
3 TBSP / 1/2 cup
5 / 10*
Chickpeas
2 TBSP / 1/4 cup
5 / 10*
Edamame
10 TBSP / 1-1/4 cup
5 / 10*
Great northern beans
2 TBSP / 1/4 cup
5 / 10*
Hummus (plain)
5 TBSP / 2/3 cup
5 / 10*
Kidney beans
3 TBSP / 1/2 cup
5 / 10*
Lima beans
3 TBSP / 1/2 cup
5 / 10*
Pinto beans
3 TBSP / 1/2 cup
5 / 10*
Soybeans (white)
5 TBSP / 2/3 cup
5 / 10*
Split peas
3 TBSP / 1/2 cup
5 / 10*
Fruit
 
Serving Size
Net Carbs
Apple
1/3 fruit / 2/3 fruit
5 / 10*
Apricot
1-1/2 fruit / 3 fruit
5 / 10*
Blackberries
3/4 cup / 1-1/2 cup
5 / 10*
Banana (1 small)
1/4 fruit / 1/2 fruit
5 / 10*
Blueberries
1/4 cup / 1/2 cup
5 / 10*
Boysenberries
3/4 cup / 1-1/2 cup
5 / 10*
Cantaloupe
1/2 cup / 1 cup
5 / 10*
Clementine
2/3 fruit / 1-1/3 fruit
5 / 10*
Cranberries
2/3 cup / 1-1/3 cup
5 / 10*
Cherries
3 TBSP / 6 TBSP
5 / 10*
Coconut
1 cup / 2 cup
5 / 10*
Dates (1)
1 fruit / 1 fruit
5 / 10*
Figs (1)
3/4 fruit / 1-1/2 fruit
5 / 10*
Gooseberries
1/3 cup / 2/3 cup
5 / 10*
Grapefruit
1/4 fruit / 1/2 fruit
5 / 10*
Grapes
3 TBSP / 6 TBSP
5 / 10*
Guava
1/3 cup / 2/3 cup
5 / 10*
Honeydew
1/3 cup / 2/3 cup
5 / 10*
Kiwi
2/3 fruit / 1-1/3 fruit
5 / 10*
Lemon juice
5 TBSP / 10 TBSP
5 / 10*
Lime juice
4 1/2 TBSP / 9 TBSP
5 / 10*
Mango
1/4 cup / 1/2 cup
5 / 10*
Orange
1/2 fruit / 1 fruit
5 / 10*
Peach
1/2 fruit / 1 fruit
5 / 10*
Pear
1/4 fruit / 1/2 fruit
5 / 10*
Pineapple
1/4 cup / 1/2 cup
5 / 10*
Plum
3/4 fruit / 1-1/2 fruit
5 / 10*
Raisins
3/4 TBSP / 1-1/2 TBSP
5 / 10*
Raspberries
3/4 cup / 1-1/2 cup
5 / 10*
Rhubarb
1-1/2 cup / 3 cup
5 / 10*
Strawberries
1/2 cup / 1 cup
5 / 10*
Watermelon
1/2 cup / 1 cup
5 / 10*
Starchy Vegetables
 
Serving Size
Net Carbs
Acorn squash
1/4 cup / 1/2 cup
5 / 10 *
Beets
1/4 cup / 1/2 cup
5 / 10 *
Butternut squash
1/3 cup / 2/3 cup
5 / 10 *
Carrots, sliced
1/2 cup / 1 cup
5 / 10 *
Corn
1/4 cup / 1/2 cup
5 / 10 *
Parsnips
1/4 cup / 1/2 cup
5 / 10 *
Peas
1/4 cup / 1/2 cup
5 / 10 *
Potato (baked, 1/2 small)
1/4 small potato / 1/2 small potato
5 / 10 *
Rutabaga
1/2 cup / 1 cup
5 / 10 *
Sweet potato (baked, 1/2 med)
1/4 medium potato / 1/2 medium potato
5 / 10 *
Whole Grains
 
Serving Size
Net Carbs
Barley, cooked
2 TBSP / 1/4 cup
5 / 10 *
Brown rice, cooked
2 TBSP / 1/4 cup
5 / 10 *
Coconut flour
2-1/2 TBSP / 1/3 cup
5 / 10 *
Cous Cous, cooked
2-1/2 TBSP / 1/3 cup
5 / 10 *
Grits, cooked
2-1/2 TBSP / 1/3 cup
5 / 10 *
Millet, cooked
2 TBSP / 1/4 cup
5 / 10 *
Oat bran (raw)
2 TBSP / 4 TBSP
5 / 10 *
Oatmeal (steel cut, dry)
2 TBSP / 1/4 cup
5 / 10 *
Polenta, dry
1 TBSP / 2 TBSP
5 / 10 *
Quinoa, cooked
2-1/2 TBSP / 1/3 cup
5 / 10 *
Wheat bran (raw)
6 TBSP / 3/4 cup
5 / 10 *
Wheat germ
2 TBSP / 1/4 cup
5 / 10 *
Whole wheat pasta, cooked
2-1/2 TBSP / 1/3 cup
5 / 10 *
Whole wheat bread (1 slice)
1/2 slice / 1 slice
5 / 10 *
Low-Carb Products
 
Serving Size
Net Carbs
Atkins Bars & Shakes
shop.atkins.com
3
Atkins Frozen Meals
shop.atkins.com
5-7
Atkins Penne
shop.atkins.com
19
Low-carb hot cereal
dixiediner.com
3
Bran crispbread
brancrispbread.com
7
Andre's Carbo-save Cracker Bread
netrition.com
4
Bella Vita Pasta Sauce
netrition.com
4
Sugar-Free Syrups
davincigourmet.com
0
Mission Low-carb Wraps
missionmenus.com
3-6
Yummy Snack Chips
vitacost.com
1
Breyers Carb-smart Ice Cream
breyers.com
2-4
Edy's Slow Churned - no sugar added
edys.com
13
Great Low-carb Rolls
netrition.com
2
Great Low-carb Bread
netrition.com
1
Flax Meal
bobsredmill.com
0
Almond Meal
bobsredmill.com
3
Alcohol
 
Serving Size
Net Carbs
Bourbon
1 oz
0
Vodka
1 oz
0
Rum
1 oz
0
Scotch
1 oz
0
Champagne
1 oz
2-3
White Wine
3.5 oz
2
Low carb beer
12 oz
2.5
Red Wine
3.5 oz
2.6
Light beer
12 oz
5.6
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How to Calculate Atkins Net Carbs

Atkins Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols/Glycerin (if applicable)

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