Macronutrient Breakdown Of Foods

per 100g of food

PROTEINS

       
Food

Calories

Protein

Carbs

Fat

Extra Lean Ground Turkey

110.0

20.0

0.0

3.5

Free Run Egg

132.1

11.3

1.9

9.4

Liquid Egg Whites

47.6

11.1

0.0

0.0

Flaked White Tuna in H20

116.7

26.7

0.0

1.7

Cod

80.0

18.3

0.0

0.7

Salmon (fresh)

162.9

21.4

0.0

8.6

Rainbow Trout

150.0

23.0

0.0

6.0

Haddock

112.0

24.3

0.0

0.9

Halibut

110.0

20.8

0.0

2.3

Greek Yogourt

62.9

11.4

3.4

0.2

Tilapia

83.0

18.8

0.0

0.9

Cottage Cheese (Low Sodium)

88.0

19.2

2.4

0.4

Cottage Cheese (1% Milk Low Fat)

71.7

12.4

2.7

1.1

Chicken Breast

142.0

26.0

0.0

4.0

Lamb

153.0

20.0

0.0

8.0

Zipperback Tiger Shrimp

84.6

17.7

0.0

1.2

Pork Loin Centre Chops Bnls

119.0

21.0

0.1

3.8

Turkey Breast Deli Meat

103.4

20.7

1.7

0.9

Top Sirloin

257.6

27.8

0.0

15.4

Round Steak

198.8

36.1

0.0

4.9

Flank Steak

179.5

24.6

0.0

10.6

Lean Ground Beef

271.8

26.9

0.0

17.4

Rib Eye Steak

204.7

28.8

0.0

9.1

Isopure Zero Carb

344.3

82.0

0.0

1.6

Genuine Heath Whey Protein Isolate (Natural Vanilla)

354.8

80.6

5.8

0.6

BIO X Power Whey Isolate

400.0

82.9

8.6

2.9

BSN Syntha 6 (Choc Mint)

455.0

50.0

31.0

13.2

Myoplex

280.0

42.0

24.0

2.0

RIVALUS Promasil Protein Powder

360.0

80.0

0.0

4.0

Prograde Whey Protein Powder

412.7

76.2

6.3

3.2

Kaizen 100% Whey Protein Isolate

375.0

87.5

2.5

0.8

EAS 100% Whey Protein

400.0

76.7

6.7

6.7

Pro-Nos Whey Protein

400.0

56.0

22.7

13.3

NO Shotgun

385.0

95.0

0.0

0.0

NO Synthesize

410.0

100.0

0.0

0.0

CNP ProDessert

346.2

64.1

10.3

5.1

ON Oats & Whey

384.6

46.2

42.3

2.9

ON Gold Standard 100% Casein

375.0

75.0

9.4

3.1

ON Platinum Hydrowhey Protein

359.0

76.9

5.1

2.6

Marble Chedder Cheese

333.3

24.2

0.0

27.3

Italiano Cheese

300.0

30.0

3.3

20.0

Parmesan Cheese (100% grated)

433.3

36.7

3.3

30.0

Medium Light Chedder Cheese

300.0

27.7

0.0

20.0

Kraft Philadelphia 95% fat free Cream Cheese

133.3

13.3

6.7

3.3

Ricotta Cheese (Light)

114.3

11.4

2.9

5.7

Plain Yogourt

45.7

7.4

4.6

0.1

Frozen Edamame

129.4

11.8

3.5

7.1

CARBOHYDRATES

Food

Calories

Protein

Carbs

Fat

Dextrose

100.0

0.0

100.0

0.0

Potato Flour

352.9

8.8

79.4

1.5

Whole Wheat Flour

332.3

12.9

71.0

1.0

Brown Rice Cakes

378.4

5.4

86.5

0.0

12 Grain Cereal

360.0

14.0

68.0

6.0

Bran Flakes

366.7

10.0

80.0

1.7

Oat Bran

400.0

16.7

66.7

8.3

Quick Oats

375.0

12.5

67.5

6.3

Whole Grain Steel Cut Oats

375.0

12.5

72.5

5.0

Long Grain Brown Rice

346.9

6.1

77.6

3.1

Whole Grain Bulgur

350.0

12.5

75.0

1.3

Wheat Germ

375.0

25.0

50.0

9.4

Mini Rice Cakes

388.9

11.1

77.8

4.4

White Orzo

352.9

12.9

74.1

1.2

Basmati White Rice

355.6

8.9

82.2

0.0

Medium Grain Sticky Rice

351.9

7.4

79.6

1.9

Barley

353.8

12.5

73.5

2.3

Jasmine Rice

333.3

6.7

77.8

0.0

Chick Peas

113.2

7.0

15.0

2.0

Sweet Potato

100.0

1.5

25.4

0.0

Whole Grain Quinoa

369.6

15.2

65.2

5.4

Food For Life Ezekiel 4:9 Tortilla

263.2

10.5

42.1

6.1

Food For Life Ezekiel 4:9 English Muffin

210.5

10.5

39.5

1.3

Food For Life Ezekiel 4:9 Original Bread

235.3

11.8

44.1

1.5

Food For Life Ezekiel 1:29 Seed Bread

235.3

11.8

41.2

5.9

Food For Life Ezekiel 4:9 Golden Flax Cereal

315.8

14.0

64.9

4.4

Whole Wheat Pita Bread

300.0

12.0

58.0

1.0

Black Beans

76.0

4.8

13.6

0.4

White Kidney Beans

88.0

10.7

14.4

0.4

Fava Beans

88.0

7.2

13.6

0.4

Whole Grain Spaghetti

360.0

12.0

72.0

2.0

Whole Grain Penne Rigate

360.0

12.0

72.0

2.0

Whole Wheat Bows Pasta

364.7

14.1

72.9

1.8

Whole Wheat Flax Tortilla

312.5

7.8

45.3

10.9

Nature’s Path Hemp Plus Granola

472.7

10.9

65.5

18.2

Manicotti Pasta

368.4

12.3

75.4

0.9

Whole Wheat Bread

254.0

9.5

46.0

4.0

Apple Sauce (Unsweetened)

48.0

0.2

12.0

0.0

Bread Crumbs (Gluten Free)

366.7

10.0

83.3

0.0

Clif Bar Oatmeal Raisen Walnut

367.6

14.7

63.2

7.4

PowerBar Sport Energy Cookies & Cream

327.9

13.1

65.6

4.9

Soy One Caramel Crunch

390.8

27.7

49.2

9.2

Zone Perfect Energy Bar

400.0

26.7

48.9

11.1

VEGGIES & FRUIT

Food

Calories

Protein

Carbs

Fat

Broccoli (Fresh)

34.1

2.8

6.6

0.3

Cauliflower (Fresh)

22.6

1.8

4.0

0.5

Brussel Sprouts

35.9

2.6

7.1

0.5

Mixed Greens

16.6

1.7

3.3

0.0

Baby Spinach

21.1

1.4

2.8

0.0

Kale

24.0

2.4

1.0

1.1

Green Beans (Fresh)

24.0

1.9

3.2

0.5

snow peas

40.0

3.0

8.0

0.0

Carrots

41.1

1.2

9.4

0.0

Peas

75.0

5.0

12.5

0.0

Mushroom

35.0

4.0

5.0

1.0

Courgette

19.0

2.0

2.0

0.4

Bok Choy

16.5

1.2

3.2

0.2

Onion

40.0

1.1

9.3

0.1

Red Peppers

30.9

1.0

6.0

0.3

Peaches & Cream Corn

56.0

1.6

12.0

3.3

Cucumber

15.4

0.6

3.7

0.2

Lettuce

14.0

0.8

1.7

0.5

Sun-Dried Tomatoes

285.7

14.3

50.0

0.0

Celery

13.7

0.3

2.7

0.0

Asparagus (Fresh)

26.0

3.4

1.4

0.8

Squash

15.9

1.2

3.4

0.2

Green Onions

16.7

0.0

3.3

0.0

Tomato

17.9

0.9

3.9

0.2

Diced Tomatoes (canned)

16.0

0.8

3.2

0.0

Apple (red delicious)

63.6

0.1

15.5

0.0

Apple (granny smith)

52.0

0.0

14.3

0.0

Apple (liberty)

51.9

0.0

14.3

0.0

Frozen Rasberries, Blueberries, Blackberries Blend

55.6

0.8

13.5

0.0

Pineapple

50.0

0.5

13.1

0.1

Strawberries

31.9

0.7

7.7

0.3

Peach

38.8

0.9

9.5

0.2

Pears

36.0

0.3

9.1

0.1

Lime

29.9

0.8

10.6

0.2

Banana

89.0

1.1

22.9

0.3

Grapes

67.4

0.7

17.2

0.3

Grapefruit

32.0

0.6

8.1

0.1

Frozen Strawberries

30.6

0.7

8.2

0.0

Frozen Blueberries

57.1

0.7

12.9

0.4

Lemon

25.5

0.4

8.7

0.0

Mango Chunks

71.4

0.7

17.1

0.0

Raspberries

52.0

1.0

12.0

1.0

Orange

46.9

0.9

11.8

0.1

Mini Manderin Orange

46.0

1.0

11.2

0.0

Kiwi (with skin)

42.0

1.0

9.0

0.0

Pear

60.2

0.6

15.1

0.6

Raisins

325.0

2.5

80.0

0.0

Dried Apricots

225.0

2.5

55.0

0.0

Clementine

38.3

0.0

8.0

0.0

Sliced Ripe Olives

133.3

1.3

13.3

6.7

FATS

       
Food

Calories

Protein

Carbs

Fat

Sesame Oil Blend

1100.0

0.0

0.0

130.0

Udo’s Oil 3 6 9 Blend

800.0

1.3

0.0

90.0

Flax Oil

866.7

0.0

0.0

93.3

Whole Ground Flaxseed Meal

461.5

23.1

30.8

34.6

Chia Seeds

521.7

17.4

43.5

34.8

100% Pure Peanut Oil

800.0

0.0

0.0

90.0

Bragg Ginger & Sesame

400.0

0.0

6.7

40.0

Avocado

160.0

2.0

8.5

14.7

Coconut Oil

857.1

0.0

0.0

100.0

Blue Cheese Crumbles

357.0

25.0

0.0

28.6

Mozzarella Cheese

333.3

23.3

0.0

26.7

Goat’s Milk Cheese

286.0

17.9

3.6

21.4

Light Feta Cheese

266.7

13.3

0.0

16.7

Sunflower oil

899.0

0.0

0.0

99.9

Raw Almonds

600.0

20.0

20.0

52.5

Pumpkin Raw

500.0

22.5

17.5

42.5

Sunflower Seeds

575.0

22.5

20.0

50.0

Chocolate Chips

510.0

7.0

60.0

30.0

Cashew

573.0

17.7

18.1

48.2

Pecans

690.8

9.2

13.9

71.9

Walnut Pieces

700.0

15.0

12.5

65.0

Olive Oil Spray

0.0

0.0

0.0

0.0

Canola Oil Spray

1000.0

0.0

0.0

100.0

Extra Virgin Olive Oil

800.0

0.0

0.0

90.0

HERBS & SPICES

       
Food

Calories

Protein

Carbs

Fat

Black Pepper

250.0

10.9

64.0

3.1

Lemon Pepper (salt-free)

0.0

0.0

0.0

0.0

Paprika

285.7

14.3

57.1

14.3

Parsley

36.7

3.0

6.3

0.8

Black Pepper

250.0

10.9

64.1

3.1

Garlic

144.4

6.7

33.3

0.0

Basil

18.9

3.8

1.9

0.0

Red Pepper Flakes

0.0

0.0

0.0

0.0

Vanilla Extract

285.7

0.0

11.9

0.0

Stevia

0.0

0.0

0.0

0.0

Ground Nutmeg

0.0

0.0

0.0

0.0

Ground Cinnamon

250.0

4.4

80.9

1.5

DRINKS

       
Food

Calories

Protein

Carbs

Fat

Pure 100% Orange Juice

44.0

0.8

10.8

0.0

100% Grape Juice

64.0

0.4

16.4

0.0

Coconut Milk (Carton)

33.3

0.4

2.9

2.1

1% Milk

44.0

3.6

4.8

1.0

Jasmine Green Tea

0.0

0.0

0.0

0.0

Peppermint Tea (no caffeine)

0.0

0.0

0.0

0.0

Almond Milk (Unsweetened)

16.7

0.4

0.8

1.3

100% Pure Cranberry Juice (Not From Concentrate)

28.6

0.0

7.4

0.0

Water

0.0

0.0

0.0

0.0

CONDIMENTS/OTHER

       
Food

Calories

Protein

Carbs

Fat

Mango Salsa

50.0

0.7

13.3

0.0

Rice Vinegar

33.3

0.0

6.7

0.0

Apple Cider Vinegar

20.0

0.0

3.3

0.0

Balsamic Vinegar

66.7

0.0

13.3

0.0

Strawberry Fruit Spread

200.0

0.7

53.3

0.0

Hoisin Sauce

166.7

1.1

44.4

0.0

Teriyaki Stir Fry Sauce

70.0

0.2

17.0

0.0

Vegetable Broth

6.7

0.7

1.3

0.0

Chicken Broth Reduced Sodium

6.0

0.8

0.4

0.0

Honey

300.0

0.0

85.0

0.0

Soy Sauce

100.0

10.0

10.0

0.0

Sun-dried Tomato and Oregano Dressing

100.0

1.3

13.3

33.3

Dijon Mustard

200.0

0.0

0.0

10.0

Mayonnaise, reduced calorie

288.0

1.0

8.2

28.0

Peanut Butter (Natural)

666.7

26.7

20.0

53.3

Sour Cream (Light)

100.0

3.3

6.7

5.0

Hummus

180.0

4.7

20.0

8.7

Natural Raw Almond Butter

600.0

20.0

20.0

53.3

Baking Powder

0.0

0.0

0.0

0.0

Light Butter

600.0

1.0

0.0

60.0