I found a site with a nutrition tracker. It will tell you the value of everything, all you have to do is search for your food choice add it to your daily chart and it gives all nutritional values. If your food is not there you could add it to the list. I don't follow what they tell me to eat,just track my own lo carb plan. It also has a weight chart. I find it to help alot I now know the nutritional value of everything that goes into my mouth and my carbs have been around 16-20 per day. the site is slimfast. just use the chart for you locarb way of life. It has been a godsent for me.....no quessing and everything added up for you.:great: