Macros in Foods

Baked

Sunflower Oil 0% Protein 0% Carbs 100% Fat Cottage Cheese (1% fat) 71% Protein 16% Carbs 2% Fat Whole Grain Bread 20% Protein 65% Carbs 15% Fat Whole Wheat Pita Bread 14% Protein 78% Carbs 8% Fat Whole Wheat Tortillas 13% Protein 59% Carbs 28% Fat Whole Wheat Burger Bun 18% Protein 67% Carbs 15% Fat Bread Crumbs 14% Protein 74% Carbs 12% Fat Gluten Free Multiseed Bread 9% Protein 56% Carbs 35% Fat Gluten Free Wholegrain Pitta Bread 11% Protein 76% Carbs 13% Fat Gluten Free Burger Buns 6% Protein 84% Carbs 10% Fat Gluten Free Breadcrumbs 16% Protein 73% Carbs 11% Fat Gluten Free Tortilla Wraps 3% Protein 89% Carbs 8% Fat

Beef

Ash Fletcher 100% Protein 0% Carbs 0% Fat Ground Beef (5% fat) 66% Protein 0% Carbs 34% Fat Sirloin Steak 72% Protein 0% Carbs 28% Fat

Beverages

Soy Milk 24% Protein 45% Carbs 31% Fat Almond Milk 16% Protein 16% Carbs 68% Fat

Dairy and Egg

Blue Cheese 24% Protein 3% Carbs 73% Fat Brie (cheese) 25% Protein 1% Carbs 74% Fat Cheddar Cheese 25% Protein 1% Carbs 74% Fat Cream Cheese 7% Protein 5% Carbs 88% Fat Edam Cheese 28% Protein 2% Carbs 70% Fat Feta Cheese 22% Protein 6% Carbs 72% Fat Gouda Cheese 28% Protein 3% Carbs 69% Fat Mozzarella Cheese (whole milk) 30% Protein 3% Carbs 67% Fat Parmesan Cheese 36% Protein 4% Carbs 60% Fat Ricotta Cheese (whole milk) 26% Protein 7% Carbs 67% Fat Ricotta Cheese (part skim milk) 33% Protein 15% Carbs 52% Fat Romano Cheese 33% Protein 4% Carbs 63% Fat Swiss Cheese 28% Protein 6% Carbs 66% Fat Cream (half and half) 9% Protein 13% Carbs 78% Fat Light Cream (coffee or table) 5% Protein 7% Carbs 88% Fat Butter 0% Protein 0% Carbs 100% Fat Light Whipping Cream 3% Protein 4% Carbs 93% Fat Heavy Whipping Cream 2% Protein 3% Carbs 95% Fat Whipped Cream 5% Protein 19% Carbs 76% Fat Sour Cream (low fat) 9% Protein 12% Carbs 79% Fat Sour Cream 4% Protein 6% Carbs 90% Fat American Cheese (fat free) 67% Protein 33% Carbs 0% Fat Feta Cheese 22% Protein 6% Carbs 72% Fat Greek Yogurt 38% Protein 16% Carbs 46% Fat Egg 36% Protein 2% Carbs 62% Fat Milk (1% Fat) 32% Protein 47% Carbs 21% Fat Goats Cheese 24% Protein 0% Carbs 76% Fat

Fats and Oils

Olive Oil 0% Protein 0% Carbs 100% Fat Canola Oil 0% Protein 0% Carbs 100% Fat

Finfish and Shellfish

Atlantic Cod 92% Protein 0% Carbs 8% Fat Tuna Steak 96% Protein 0% Carbs 4% Fat Atlantic Mackerel 37% Protein 0% Carbs 63% Fat Smoked Salmon 65% Protein 0% Carbs 35% Fat Canned Tuna 78% Protein 0% Carbs 22% Fat Atlantic Salmon 40% Protein 0% Carbs 60% Fat Prawns (cooked) 100% Protein 0% Carbs 0% Fat

Fruits and Fruit Juices

Apple 2% Protein 96% Carbs 2% Fat Banana 4% Protein 93% Carbs 3% Fat Oranges 7% Protein 91% Carbs 2% Fat Lemon 10% Protein 85% Carbs 5% Fat Pear 2% Protein 96% Carbs 2% Fat Strawberries 7% Protein 86% Carbs 7% Fat Raisins 4% Protein 95% Carbs 1% Fat Peach 8% Protein 87% Carbs 5% Fat Avocado 5% Protein 20% Carbs 75% Fat Apricot 10% Protein 83% Carbs 7% Fat Watermelon 7% Protein 89% Carbs 4% Fat Plum 5% Protein 90% Carbs 5% Fat Black Olives 0% Protein 15% Carbs 85% Fat Kiwifruit 7% Protein 86% Carbs 7% Fat Pineapple 4% Protein 94% Carbs 2% Fat Blueberries 5% Protein 91% Carbs 4% Fat Raspberries 8% Protein 82% Carbs 10% Fat Frozen Blueberries 5% Protein 91% Carbs 4% Fat Frozen Strawberries 7% Protein 86% Carbs 7% Fat Lime 6% Protein 90% Carbs 4% Fat Mixed Berries 5% Protein 89% Carbs 6% Fat Frozen Banana 4% Protein 93% Carbs 3% Fat Sweet Cherries 6% Protein 91% Carbs 3% Fat Tangerines (mandarin) 5% Protein 90% Carbs 5% Fat Red Grapes 4% Protein 94% Carbs 2% Fat Mango 5% Protein 90% Carbs 5% Fat Pitted Dates 3% Protein 96% Carbs 1% Fat

Grains, Noodles and Pasta

Oats 17% Protein 67% Carbs 16% Fat White Rice 8% Protein 91% Carbs 1% Fat Brown Rice 8% Protein 85% Carbs 7% Fat Linguine Pasta 13% Protein 82% Carbs 5% Fat Tagliatelle Pasta 16% Protein 80% Carbs 4% Fat Wholegrain Penne Pasta 15% Protein 78% Carbs 7% Fat Quinoa 15% Protein 70% Carbs 15% Fat Bran Flakes 14% Protein 79% Carbs 7% Fat Granola 11% Protein 38% Carbs 51% Fat Whole Grain Wheat Flour 11% Protein 84% Carbs 5% Fat Arborio/Carnaroli Rice 7% Protein 92% Carbs 1% Fat Self Rising Flour 12% Protein 84% Carbs 4% Fat Brown Rice Flour 8% Protein 85% Carbs 7% Fat Gluten Free Linguine 8% Protein 87% Carbs 5% Fat Gluten Free Penne 8% Protein 87% Carbs 5% Fat Gluten Free Tagliatelle 8% Protein 87% Carbs 5% Fat Gluten Free Bran Flakes 9% Protein 95% Carbs 6% Fat

Legumes

Lentils 29% Protein 68% Carbs 3% Fat Canned Kidney Beans 25% Protein 69% Carbs 6% Fat Canned Black Beans 26% Protein 71% Carbs 3% Fat Hummus 18% Protein 33% Carbs 49% Fat Canned Lentils 30% Protein 67% Carbs 3% Fat Tofu 32% Protein 11% Carbs 57% Fat Canned Cannellini Beans 27% Protein 69% Carbs 4% Fat Chickpeas 20% Protein 64% Carbs 16% Fat

Nuts and Seeds

Peanut Butter 17% Protein 10% Carbs 73% Fat Almonds 14% Protein 14% Carbs 72% Fat Walnuts 9% Protein 7% Carbs 84% Fat Cashew Nuts 12% Protein 21% Carbs 67% Fat Chia Seeds 13% Protein 33% Carbs 54% Fat Sunflower Seeds 13% Protein 13% Carbs 74% Fat Pumpkin Seeds 20% Protein 7% Carbs 73% Fat Mixed Nuts 12% Protein 14% Carbs 74% Fat Pistachio Nuts 14% Protein 18% Carbs 68% Fat Peanuts 17% Protein 10% Carbs 73% Fat

Pastes, Sauces, and Gravies

Tomato Passata 25% Protein 75% Carbs 0% Fat Pesto 7% Protein 9% Carbs 84% Fat Vegetable Stock 0% Protein 100% Carbs 0% Fat Tomato Paste 18% Protein 78% Carbs 4% Fat

Poultry

Chicken Breast 79% Protein 0% Carbs 21% Fat Turkey Breast 82% Protein 0% Carbs 18% Fat Ground Turkey (fat free) 84% Protein 0% Carbs 16% Fat

Protein Powders

Whey Protein Concentrate 79% Protein 10% Carbs 11% Fat Vanilla Whey Protein Powder 79% Protein 10% Carbs 11% Fat Chocolate Whey Protein Powder 79% Protein 10% Carbs 11% Fat Vegan Protein Powder (Vanilla) 81% Protein 13% Carbs 6% Fat Vegan Protein Powder (Chocolate) 81% Protein 13% Carbs 6% Fat

Sweets

Honey 0% Protein 100% Carbs 0% Fat Cocoa Powder 18% Protein 53% Carbs 29% Fat Dark Chocolate Chips (70%) 4% Protein 36% Carbs 60% Fat Brown Sugar 0% Protein 100% Carbs 0% Fat

Vegetables

Broccoli 27% Protein 65% Carbs 8% Fat Tomato 17% Protein 75% Carbs 8% Fat Spinach 39% Protein 49% Carbs 12% Fat Onion 10% Protein 88% Carbs 2% Fat Red Onion 10% Protein 90% Carbs 0% Fat Spring Onion 19% Protein 77% Carbs 4% Fat Cauliflower 26% Protein 66% Carbs 8% Fat Carrot 8% Protein 87% Carbs 5% Fat Cucumber 14% Protein 81% Carbs 5% Fat Sweet Potato 7% Protein 92% Carbs 1% Fat Romaine Lettuce 24% Protein 63% Carbs 13% Fat Red Bell Pepper 13% Protein 78% Carbs 9% Fat Cabbage 18% Protein 79% Carbs 3% Fat Celery 17% Protein 74% Carbs 9% Fat Eggplant 13% Protein 81% Carbs 6% Fat White Button Mushrooms 44% Protein 47% Carbs 9% Fat Zucchini 24% Protein 62% Carbs 14% Fat Butternut Squash 8% Protein 91% Carbs 1% Fat Asparagus 35% Protein 61% Carbs 4% Fat Garlic 15% Protein 82% Carbs 3% Fat Red Chilli Pepper 16% Protein 76% Carbs 8% Fat Canned Tomatoes 16% Protein 72% Carbs 12% Fat Mixed Salad Leaves 40% Protein 60% Carbs 0% Fat Iceberg Lettuce 22% Protein 71% Carbs 7% Fat Sweetcorn 13% Protein 75% Carbs 12% Fat Sun-Dried Tomatoes 18% Protein 73% Carbs 9% Fat Baby Spinach 40% Protein 60% Carbs 0% Fat Cherry Tomatoes 20% Protein 80% Carbs 0% Fat Green Bell Pepper 15% Protein 79% Carbs 6% Fat Arugula 33% Protein 48% Carbs 19% Fat Roasted Red Peppers 17% Protein 83% Carbs 0% Fat Green Peas 26% Protein 70% Carbs 4% Fat Yellow Bell Pepper 13% Protein 81% Carbs 6% Fat Green Beans 20% Protein 75% Carbs 5% Fat Tinned Sweet Corn 11% Protein 78% Carbs 11% Fat Watercress 60% Protein 34% Carbs 6% Fat Capers (canned) 26% Protein 53% Carbs 21% Fat

Other

Plain Soy Yogurt 16% Protein 60% Carbs 24% Fat Tempeh 35% Protein 18% Carbs 47% Fat Seitan 79% Protein 17% Carbs 4% Fat Nutritional Yeast 46% Protein 38% Carbs 16% Fat Vegan Cheddar Cheese 0% Protein 31% Carbs 69% Fat Vegan Parmesan Cheese 13% Protein 21% Carbs 66% Fat