Oct
7

Zone Portion Food Lists

This is a list of food and their zone block size equivalence.

The list was originally pulled from the book Top 100 Zone Foods: The Zone Food Science Ranking System, by Dr. Barry Sears.  I then modified the list by pulling soy, dairy, peanuts, beans, grains, and other non-Paleo diet items.  For more info on the Paleo diet see  The Paleo Diet for Athletes: A Nutritional Formula for Peak Athletic Performance or The Paleo Diet: Lose Weight and Get Healthy by Eating the Food You Were Designed to Eat or The Evolution Diet: What and How We Were Designed to Eat .

Download a copy of the list in PDF format at the bottom of this article.

Carbohydrates

  • Apples – 1/2 apple = 1 Carbohydrate Block.
  • Apricots – 3 apricots = 1 Carbohydrate Block.
  • Artichokes – 4 artichokes or 1 cup of artichoke hearts = 1 Carbohydrate Block.
  • Asparagus – 12 asparagus spears = 1 Carbohydrate Block.
  • Blackberries – 3/4 cup of blackberries = 1 Carbohydrate Block
  • Blueberries - 1/2 cup of blueberries = 1 Carbohydrate Block
  • Bok Choy - 3 cups of cooked bok choy = 1 Carbohydrate Block.
  • Broccoli – 3 cups of cooked broccoli = 1 Carbohydrate Block
  • Brussels Sprouts – 1 and 1/2 cups of cooked Brussels sprouts = 1 Carbohydrate Block.
  • Cabbage – 3 cups of cooked cabbage = 1 Carbohydrate Block.
  • Cauliflower – 4 cups of cauliflower = 1 Carbohydrate Block
  • Celery - 2 cups of sliced celery = 1 Carbohydrate Block.
  • Cherries – 8 cherries = 1 Carbohydrate Block.
  • Cucumbers - 1 and 1/2 cucumbers = 1 Carbohydrate Block.
  • Eggplant – 1 and 1/2 cups of cooked eggplant = 1 Carbohydrate Block.
  • Grapefruit - 1/2 grapefruit = 1 Carbohydrate Block.
  • Grapes - 1/2 cup of grapes = 1 Carbohydrate Block.
  • Green Beans – 1 and 1/2 cups of cooked green beans = 1 Carbohydrate Block.
  • Kale - 2 cups of cooked kale = 1 Carbohydrate Block.
  • Kiwi – 1 kiwi = 1 Carbohydrate Block.
  • Kohlrabi – 1 cup of cooked kohlrabi = 1 Carbohydrate Block.
  • Leeks – 1 cup of cooked leeks = 1 Carbohydrate Block
  • Lettuce - 10 cups of shredded lettuce = 1 Carbohydrate Block.
  • Mustard Greens – 4 cups of mustard greens = 1 Carbohydrate Block.
  • Mushrooms - 2 cups of cooked mushrooms = 1 Carbohydrate Block.
  • Nectarines – 1/2 nectarine = 1 Zone Block.
  • Okra - 1 cup of cooked okra = 1 Carbohydrate Block.
  • Onions – 1/2 cup of cooked or 1/ and 1/2 cups of chopped raw onions = 1 Carbohydrate Block.
  • Oranges – 1/2 orange = 1 Carbohydrate Block.
  • Peaches - 1 peach = 1 Carbohydrate Block.
  • Pears – 1/2 pear = 1 Carbohydrate Block.
  • Plums - 1 plum = 1 Carbohydrate Block.
  • Radishes – 4 cups of radishes = 1 Carbohydrate Block.
  • Raspberries – 1 cup of raspberries = 1 Carbohydrate Block.
  • Red Bell Peppers - 2 red peppers = 1 Carbohydrate Block.
  • Spinach – 3 and 1/2 cups of cooked spinach = 1 Carbohydrate Block
  • Strawberries – 1 cup of strawberries = 1 Carbohydrate Block.
  • Swiss Chard – 2 and 1/2 cups of cooked Swiss chard = 1 Carbohydrate Block.
  • Tangerines - 1 tangerine = 1 Carbohydrate Block.
  • Tomatoes - 2 tomatoes = 1 Carbohydrate Block.
  • Turnip Greens – 4 cups of cooked turnip greens = 1 Carbohydrate Block.
  • Yellow Squash - 2 cups of cooked yellow squash = 1 Carbohydrate Block.
  • Zucchini – 2 cups of cooked zucchini = 1 Carbohydrate Block.

Protein

  • Haddock – 1 and 1/2 ounces of haddock = 1 Protein Block.
  • Cod – 1 and 1/2 ounces of cod = 1 Protein Block.
  • Crabmeat – 1 and 1/2 ounces of crabmeat = 1 Zone Block.
  • Egg Whites (or Egg Substitute) – 2 egg whites or 1/4 cup of egg substitute = 1 Protein Block.
  • Lobster - 1 and 1/2 ounces of lobster = 1 Protein Block.
  • Mackerel – 1 and 1/2 ounces of mackerel = 1 Protein Block.
  • Salmon – 1 and 1/2 ounces of salmon = 1 Protein Block.
  • Sardines – 1 and 1/2 ounces of sardines = 1 Protein Block.
  • Scallops – 1 and 1/2 ounces of scallops = 1 Protein Block.
  • Sea Bass – 1 and 1/2 ounces of sea bass = 1 Protein Block.
  • Tuna - 1 ounce of tuna steak or 1 and 1/2 ounces of canned tuna = 1 Protein Block.
  • Turkey Breast, Skinless - 1 ounce of skinless turkey breast = 1 Protein Block.
  • Emu – 1 ounce of emu = 1 Zone Block.
  • Chicken Breast, Skinless – 1 ounce of skinless chicken breast = 1 Protein Block.
  • Shrimp – 1 and 1/2 ounces of shrimp = 1 Protein Block.
  • Tempeh – 1 and 1/2 ounces of tempeh = 1 Zone Block.
  • Trout - 1 and 1/2 ounces of trout = 1 Zone Block.
  • Beef Tenderloin - Well-Trimmed.  1 ounce of well-trimmed beef tenderloin = 1 Protein Block.
  • Pork Tenderloin - Well-Trimmed.  1 ounce of well-trimmed pork tenderloin = 1 Protein Block.

Fats

  • Macadamia Nuts – 1 macadamia nut = 1 Fat Block.
  • Olive Oil – 2/3 teaspoon of olive oil = 1 Fat Block.
  • Almonds - 3 almonds = 1 Fat Block.
  • Avocados – 1 tablespoon = 1 Zone Block.
  • Cashews – 3 cashews = 1 Fat Block.

Spices and Condiments

  • Garlic
  • Basil
  • Alfalfa Sprouts – 10 cups of alfalfa sprouts = 1 Carbohydrate Block.
  • Chili peppers
  • Cinnamon
  • Curry Powder
  • Ginger
  • Lemons
  • Parsley
  • Salsa
  • Sesame Seeds

Zone Food Blocks

  • Protein Block – One Protein Block contains 7 grams of protein.
  • Carbohydrate Block - One Carbohydrate Block contains 9 grams of carbohydrates.
  • Fat Block – One Fat Block contains 3 grams of fat.

EDIT: Due to requests I have included a downloadable PDF of the food list.

Right click this sentence or pdf icon and choose “save as” to download the list.

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