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Comprehensive Macro Food List

This document provides a macro list that includes the calories, fat, carbohydrates, and protein content of many common foods organized into categories like vegetables, fruits, fats, nuts and seeds, grains, fluids, and meats. The list is intended to help people understand how different foods fit into their nutrition plan by providing the macro nutrient breakdowns to mix and match foods.

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Manuel Deniz
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1K views9 pages

Comprehensive Macro Food List

This document provides a macro list that includes the calories, fat, carbohydrates, and protein content of many common foods organized into categories like vegetables, fruits, fats, nuts and seeds, grains, fluids, and meats. The list is intended to help people understand how different foods fit into their nutrition plan by providing the macro nutrient breakdowns to mix and match foods.

Uploaded by

Manuel Deniz
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
  • Introduction to Macro List
  • Vegetables
  • Fruits
  • Fats and Nuts & Seeds
  • Grains and Fluids
  • Meats
  • Fish and Dairy
  • Condiments

How To Use Your New Macro List


Not all calories are created equal. Understanding this concept is vital to
achieving sustainable results over the long-term. Pair this macro list with
Macros 101 (included in the Kickstart Cookbook bundle) to really take your
meal prep game to the next level.

This extensive list includes all major protein, fat, and carb sources that can
be mixed and matched on a proper nutrition plan.

As you get more comfortable with these foundational nutrition principles,


you will develop a new sense of confidence to mix and match new foods
within your macro breakdowns. Good luck and have fun! :)
VEGETABLES

ASPARAGUS (1 CUP) ............................................ 27 cal, 0.2g fat, 5.3g carb, 2.9g protein
BEETS (1 CUP)....................................................... 58 cal, 0.2g fat, 13 g carb, 2.2g protein
BROCCOLI (1 CUP, FLORETS) ................................ 20 cal, 0.2g fat, 3.7g carb, 2.1g protein
BRUSSEL SPROUTS (1/2 CUP, BOILED) .................. 28 cal, 0.4g fat, 5.5g carb, 2g protein
BUTTERNUT SQUASH (1 CUP, CUBED)................... 63 cal, 0.1g fat, 16.4 carb, 1.4g protein
CAULIFLOWER (1 CUP, FLORETS) .......................... 27 cal, 0.1g fat, 5.7g carb, 2.1g protein
CABBAGE (1 CUP, SHREDDED)……………………… 17 cal, 0.1g fat, 3.9g carb, 1g protein
CARROTS (1 CUP, CHOPPED)................................ 52 cal, 0.3g fat, 12.3g carb, 1.2 g protein
CELERY (1 MEDIUM STALK)................................... 6 cal, 0.1g fat, 1.4g carb, 0.3g protein
CORN (1/2 CUP) ………………………………………. 66 cal, 0.8g fat, 15.2g carb, 2.2g protein
CUCUMBERS (1/2 CUP, SLICES)............................ 8 cal, 0.1g fat, 1.9 g carb, 0.3g protein
EGGPLANT (1 CUP, SLICED).................................. 20 cal, 0.2g fat, 4.7g carb, 0.8g protein
FENNEL (1/2 CUP, SLICED)…………………………… 13 cal, 0.1g fat, 3.2g carb, 0.5g protein
GREEN BEANS (1 CUP)......................................... 31 cal, 0.2g fat, 7g carb, 1.8g protein
GREEN BELL PEPPER (1 CUP CHOPPED)................. 30 cal, 0.3g fat, 6.9g carb, 1.3g protein
KALE (1 CUP, CHOPPED)....................................... 34 cal, 0.5g fat, 6.7 g carb, 2.2g protein
MUSHROOMS, WHITE (1 CUP, SLICED)................. 15 cal, 0.2g fat, 2.3g carb, 2.2g protein
ONIONS (1/2 CUP, CHOPPED)............................. 34 cal, 0.1g fat, 8.1g carb, 0.7g protein
RED BELL PEPPER (1 CUP, CHOPPED)..................... 39 cal, 0.4g fat, 9.4g carb, 1.5g protein
ROMAINE LETTUCE (1 CUP, SHREDDED) ................ 8 cal, 0.1g fat, 1.5g carb, 0.6g protein
SNAP PEAS (10 PEA PODS)................................... 14 cal, 0g fat, 2.6g carb, 1g protein
SPINACH (1 CUP, CHOPPED) ................................ 7 cal, 0.1g fat, 1.1g carb, 0.9g protein
SWISS CHARD (1 CUP, CHOPPED) ........................ 7 cal, 0.1g fat, 1.3g carb, 0.6g protein
TOMATO (1/2 CUP, CHOPPED OR SLICED) ………. 16 cal, 0.2g fat, 3.5g carb, 0.8g protein
ZUCCHINI (1 CUP, SLICED) …………………………….. 19 cal, 0.4g fat, 3.5g carb, 1.4g protein

🔑 PRO TIP: Adding minced vegetables to your meals can help


boost your daily dietary fiber intake while keeping you satiated.
FRUITS

APPLE (1 MEDIUM) ............................................... 93 cal, 0.3g fat, 24.7g carb, 4.5g protein
APRICOT (1/4 CUP, DRIED)………………………….. 78 cal, 0.2g fat, 20.4g carb, 1.1g protein
AVOCADO (1/2 MEDIUM) ....................................... 117 cal, 10.7g fat, 6.3g carb, 1.5g protein
BANANA (1 MEDIUM).......................................... 105 cal, 0.4g fat, 27g carb, 1.3g protein
BLACKBERRIES (1 CUP) ......................................... 62 cal, 0.7g fat, 14.7g carb, 2g protein
BLUEBERRIES (1 CUP)............................................ 84 cal, 0.5g fat, 21.4g carb, 1.1g protein
CANTALOUPE (1 CUP, CUBED).............................. 53 cal, 0.3g fat, 13.7g carb, 1.3g protein
CHERRIES (1 CUP)................................................. 97 cal, 0.3g fat, 24.7g carb, 1.6g protein
CRANBERRIES (1 CUP, UNSWEETENED)................ 46 cal, 0.1g fat, 12.2g carb, 0.4g protein
FIGS (3 MEDIUM DRIED, UNCOOKED) ................. 63 cal, 0.2g fat, 16.1g carb, 0.8g protein
GRAPEFRUIT (1/2 FRUIT)…………………………..… 38 cal, 0.1g fat, 9g carb, 0.5g protein
GRAPES (1 CUP RED OR GREEN) .......................... 104 cal, 0.2g fat, 27.3g carb, 1.1g protein
HONEYDEW MELON (1 CUP DICED)..................... 61 cal, 0.2g fat, 15.5g carb, 0.9g protein
KIWI (1 MEDIUM FRUIT) ....................................... 42 cal, 0.4g fat, 10.1g carb, 0.8g protein
LEMON (1 MEDIUM FRUIT)................................... 17 cal, 0.2g fat, 5.4g carb, 0.6g protein
LIME (1 MEDIUM FRUT)......................................... 20 cal, 0.1g fat, 7.1g carb, 0.5g protein
MANGO (1 CUP, CUBED) ..................................... 99 cal, 0.6g fat, 25.7g carb, 1.4g protein
ORANGE (1 MEDIUM FRUIT) ................................ 69 cal, 0.2g fat, 17.6g carb, 1.3g protein
PEACH (1 MEDIUM FRUIT) .................................... 59 cal, 0.4g fat, 14.3g carb, 1.4g protein
PEAR (1 MEDIUM FRUIT)....................................... 103 cal, 0.2g fat, 27.5g carb, 0.7g protein
PINEAPPLE (1 CUP) ............................................... 83 cal, 0.2g fat, 21.6g carb, 0.9g protein
PLUM (1 MEDIUM FRUIT) ...................................... 30 cal, 0.2g fat, 7.5g carb, 0.5g protein
RAISINS (1/4 CUP, NOT PACKED)…………………… 108 cal, 0.2g fat, 28.7g carb, 1.1g protein
RASPBERRIES (1 CUP) ........................................... 64 cal, 0.8g fat, 14.7g carb, 1.5g protein
STRAWBERRIES (1 CUP, SLICED)............................ 53 cal, 0.5g fat, 12.7g carb, 1.1g protein
WATERMELON (1 CUP, CUBED) ............................ 46 cal, 0.2g fat, 11.5g carb, 0.9g protein

🔑 PRO TIP: Eat 1 serving daily. Fruits provide many essential


micronutrients, including potassium, dietary fiber, Vitamin C, and
folate (folic acid).
FATS
ALMOND BUTTER (2 TBSP.) ………………………….. 196 cal, 18g fat, 6g carb, 6.8g protein
AVOCADO OIL (1 TBSP.) …………………………….. 124 cal, 14g fat, 0g carb, 0g protein
CANOLA OIL (1 TBSP.) ………………………………… 124 cal, 14g fat, 0g carb, 0g protein
COCONUT OIL (1 TBSP.) …………………………….. 117 cal, 13.6g fat, 0g carb, 0g protein
GRASSFED BUTTER (1 TBSP.) ……………………… 100 cal, 11g fat, 0g carb, 0g protein
GHEE (1 TBSP.) ……………………………………….. 135 cal, 15g fat, 0g carb, 0g protein
OLIVE OIL (1 TBSP.) …………………………………. 119 cal, 13.5g fat, 0g carb, 0g protein
MACADAMIA NUT OIL (1 TBSP.) ........................... 130 cal, 14g fat, 0g carb, 0g protein
PEANUT BUTTER (2 TBSP.) ………………………….. 188 cal, 16g fat, 6g carb, 8g protein

NUTS & SEEDS


ALMONDS (1 OUNCE)……………………………….. 164 cal, 14.4g fat, 5.6g carb, 6g protein


BRAZIL NUTS (1 OUNCE)………………………….. 186 cal, 18.6g fat, 3.2g carb, 4.1g protein
CASHEWS (1 OUNCE) ……………………………… 157 cal, 12.4g fat, 8.6g carb, 5.2g protein
HAZELNUTS (1 OUNCE)……………………………. 178 cal, 17.2g fat, 4.7g carbs, 4.2g protein
MACADAMIA NUTS (1 OUNCE) …………………. 204 cal, 21.5g fat, 3.9g carb, 2.2g protein
PECANS (1 OUNCE) …………………………………. 196 cal, 20.4g fat, 3.9g carb, 2.6g protein
PINE NUTS (1 OUNCE)……………………………… 162 cal, 14.2g fat, 4.1g carb, 6.6g protein
PISTACHIOS (1 OUNCE)………………………………. 159 cal, 13g fat, 8g carb, 6g protein
PUMPKIN SEEDS, ROASTED (1/4 CUP)……………. 172 cal, 20g fat, 8g carb, 8g protein
SESAME SEEDS (1 TBSP.) ....................................... 52 cal, 4.5g fat, 2.1g carb, 1.6g protein
SUNFLOWER SEEDS (3 TBSP.)…………………….. 165 cal, 14.1g fat, 6.8g carb, 5.5g protein
WALNUTS (1 OUNCE) ………………………………. 185 cal, 18.5g fat, 3.9g carb, 4.3g protein

🔑 PRO TIP: Need more fats? Crush up nuts and sprinkle them
over your main protein dish. Or as a side dish, sauté vegetables in
a pan using canola or olive oil instead of butter.
GRAINS

BARLEY (1/2 CUP, COOKED) ................................... 99 cal, 0.4g fat, 22.8g carb, 1.8g protein
BROWN RICE (1/2 CUP, COOKED) …………………. 109 cal, 0.8g fat, 22.9g carb, 2.3g protein
WHITE RICE (1/2 CUP, COOKED)……………..……. 121 cal, 0.2g fat, 26.7g carb, 2.2g protein
EZEKIEL BREAD (1 SLICE) ...................................... 80 cal, 0.5g fat, 15g carb, 4g protein
DOUBLE PROTEIN ENGLISH MUFFIN ………………. 150 cal, 1.5g fat, 26g carb, 7g protein
STEEL CUT OATS (1/3 CUP DRY)............................ 200 cal, 3.3g fat, 36g carb, 6.7g protein
INSTANT OATS (1/2 CUP DRY) ……………………… 145 cal, 2.4g fat, 25.4g carb, 6.1g protein
COUS COUS (1 CUP, COOKED)……..……………….. 220 cal, 1g fat, 46g carb, 8g protein
QUINOA (1/2 CUP, COOKED) ……………………….. 111 cal, 2g fat, 15g carb, 4g protein
WHOLE WHEAT SPAGHETTI (1/2 CUP, COOKED) ….. 88 cal, 0.4g fat, 18.5g carb, 3.7g protein
SWEET POTATO (4 OUNCES, COOKED) ……………. 98 cal, 01.g fat, 22.8g carb, 1.8g protein
WHITE POTATO (4 OUNCES, COOKED) …………….. 107 cal, 0.2g fat, 24.0g carb, 2.4g protein

FLUIDS

ALMOND MILK (8 OUNCES) ……………………….. 60 cal, 2.5g fat, 8g carb, 1g protein
COCONUT MILK (RAW) (8 OUNCES)………………. 552 cal, 37.2g fat, 13.3g carb, 5.5g protein
COCONUT MILK (BEVERAGE) (8 OUNCES) ………. 80 cal, 5g fat 7g carb, 1g protein
COCONUT WATER (8 OUNCES) ……………………… 46 cal, 0.5g fat, 8.9g carb, 1.7g protein
RAW MILK (8 OUNCES) ......................................... 160 cal, 9g fat, 12g carb, 9g protein
ORGANIC WHOLE MILK (8 OUNCES)……………… 150 cal, 8g fat, 12g carb, 8g protein
TEA (8 OUNCES) …………….…………………………. 0 cal, 0g fat, 0g carb, 0g protein
WATER ……………………………………………………. 0 cal, 0g fat, 0g carb, 0g protein

🔑 PRO TIP: Addicted to starchy foods? Try incorporating brown


rice, quinoa, whole wheat pasta, Ezekiel bread, or double protein
English muffins into your regimen.
MEATS


BEEF (3 OUNCES GROUND 80% LEAN)..............152 cal, 9.7g fat, 0g carb, 14.1g protein
BEEF (4 OUNCES GROUND 90% LEAN).............190 cal, 10g fat, 0g carb, 23g protein
BEEF (4 OUNCES GROUND 93% LEAN)………… 170 cal, 8g fat, 0g carb, 23g protein
STEAK (4 OUNCES).............................................. 170 cal, 7g fat, 0g carb, 25g protein
BISON (3 OUNCES GROUND)...............................190 cal, 12.55g fat, 0g carb,15.88g protein
CHICKEN BREAST (4 OUNCES) …………………… 124 cal, 1.4g fat, 0g carb, 26.1g protein
TURKEY BREAST (3 OUNCES)…….........................75 cal, 0.7g fat, 1.6g carb, 12g protein
PORK (1 CHOP)………………………………………..232 cal, 15g fat, 0g carb, 23g protein
VEAL (3 OUNCES)................................................146 cal, 6g fat, 0g carb, 21g protein
VENISON (3 OUNCES) ........................................174 cal, 8g fat, 0g carb, 25g protein
WHOLE EGG (LARGE) ..........................................72 cal, 4.8g fat, 0.4g carb, 6.3g protein
EGG WHITES (1 CUP).......................................... 126 cal, 0.4g fat, 1.8g carb, 26.5g protein

🔑 PRO TIP: Always buy and cook your meats in bulk. This will
save you time and money!
FISH

CLAMS (1 CUP STEAMED)………………..……..…..126 cal, 1.7g fat, 4.4g carb, 21.7g protein
CRAB (4 OUNCES) .................................................109 cal, 1.7g fat, 0g carb, 21g protein
HALIBUT (2 OUNCES) ……………….………………..105 cal, 8g fat, 0g carb, 8g protein
LOBSTER (4 OUNCES)…………………………..……110 cal, 0.7g fat, 1.4g carb, 23.1g protein
MAHI MAHI (4 OUNCES)…………………..………..93 cal, 0.8g fat, 0g carb, 20.2g protein
OYSTERS (1 CUP)…………………………………….. 169 cal, 6.1g fat, 9.7g carb, 17.5g protein
SALMON (WILD ATLANTIC, 3 OUNCES)…………121 cal, 5.4g fat, 0g carb, 16.9g protein
SCALLOPS (4 OUNCES) ……………………………..150 cal, 4.4g fat, 3.3g carb, 22.9g protein
SHRIMP (4 OUNCES)……………………….………..80 cal, 1g fat, 0g carb, 15g protein
TUNA (BLUEFIN, 3 OUNCES)………………………156 cal, 5.3g fat, 0g carb, 25.4g protein
TROUT (4 OUNCES)…………………………….……135 cal, 3.9g fat, 0g carb, 23.2g protein
SEA BASS (4 OUNCES)………………………………136 cal, 5.4g fat, 0.5g carb, 20.4g protein

DAIRY


GREEK YOGURT (1 CUP)....................................... 130 cal, 0g fat, 11g carb, 22g protein
FETA CHEESE (1 OUNCE)........................................ 75 cal, 6g fat, 1.2g carb, 4g protein
MOZZARELLA CHEESE (1 OUNCE) ........................ 78 cal, 4.8g fat, 0.9g carb, 8g protein
GOAT CHEESE (1 OUNCE)....................................... 80 cal, 6g fat, 1g carb, 4g protein
CHEDDAR CHEESE (1 OUNCE)……………………….. 114 cal, 9g fat, 0.4g carb, 7g protein

🔑 PRO TIP: Eat salmon once per week! Fatty fish like salmon and
raw tuna are high in omega-3s, an unsaturated fatty acid that may
reduce inflammation throughout the body, lower your blood
pressure, and reduce irregular heartbeats.
CONDIMENTS

BROTH (1 CUP) ..................................................... 10 cal, 1g fat, 1g carb, 1g protein


KETCHUP (1 TBSP.)……………………………………. 20 cal, 0g fat, 5g carb, 0g protein
FAT FREE MAYO (1 TBSP.) ...................................... 15 cal, 0g fat, 0g carb, 0g protein
MUSTARD (1 TBSP.) ............................................... 10 cal, 0.5g fat, 1g carb, 0.6g protein
SALSA (1/4 CUP).................................................. 18 cal, 0g fat, 4g carb, 1g protein
PICKLES (1 LARGE) ............................................... 24 cal, 0g fat, 5.6g carb, 0g protein
LIME JUICE (1 FRUIT)............................................. 20 cal, 0.1g fat, 7g carb, 0.5g protein
LEMON JUICE (1 FRUIT)........................................ 17 cal, 0.2g fat, 5g carb, 0.6g protein

🔑 PRO TIP: Use CHEAPER brands of seasoning like Mrs. Dash to


add variety to your healthy meals. Try combining some to create
something unique for your palate! Never fall for trendy seasonings.
They are simply marked up versions of spices.

Common questions

Powered by AI

To tailor a meal for a protein-rich diet, include foods such as chicken breast (26.1g protein per 4 ounces), Greek yogurt (22g protein per cup), and almonds (6g protein per ounce). These provide high protein content while balancing with necessary fats and moderate carbohydrates, supporting muscle growth and maintenance .

Incorporating both macronutrients and micronutrients is crucial because macronutrients provide the energy needed for bodily functions, while micronutrients are essential for metabolic processes, immunity, and overall health. A balanced intake ensures adequate energy supply and supports various physiological functions, reducing the risk of chronic diseases .

Integrating both vegetables and fruits in a meal plan ensures a broad intake of essential vitamins, minerals, and dietary fiber, supporting digestive health and disease prevention. Vegetables contribute micronutrients like potassium and vitamins A and C, while fruits provide natural sugars and additional fiber, crucial for overall health maintenance .

Including fish like salmon in a weekly meal plan can offer significant health benefits due to its high omega-3 fatty acid content, which may reduce inflammation, lower blood pressure, and improve cardiovascular health. Omega-3s are essential for brain health and reducing chronic disease risks .

Brussels sprouts, with 28 calories per 1/2 cup, offer 0.4g fat, 5.5g of carbohydrates, and 2g of protein. In contrast, beets provide more calories at 58 per 1 cup, with 0.2g fat, 13g carbohydrates, and 2.2g protein. The higher carbohydrate content in beets accounts for their greater caloric value .

Understanding that not all calories are created equal is vital because it impacts nutritional quality and health outcomes. Different types of macronutrients (proteins, fats, carbohydrates) have distinct metabolic effects and roles in body function. This understanding helps in creating balanced diets that support long-term health and weight management goals .

The macro lists provide precise caloric and macronutrient details for various foods, assisting in creating balanced meals tailored to specific dietary needs, preferences, and fitness goals. By selecting foods from different categories, one can ensure a diverse nutrient intake while adhering to specific macro distributions, facilitating consistent meal planning .

Avocado offers nutritional advantages as it is high in healthy fats (10.7g per half medium fruit), particularly monounsaturated fats that support heart health. It also contains essential nutrients such as potassium and fiber, contributing to improved digestion and cardiovascular health .

Nuts and seeds play a crucial role in delivering healthy fats, especially unsaturated fats, which support heart health. For instance, almonds provide 14.4g of fat per ounce. Compared to oils, such as olive oil with 13.5g of fat per tablespoon, nuts and seeds also offer additional nutrients like fiber and protein, making them more nutritionally diverse .

White rice contains 121 calories, 0.2g fat, 26.7g carbs, and 2.2g protein per 1/2 cup, while brown rice contains 109 calories, 0.8g fat, 22.9g carbs, and 2.3g protein. Although calorie and protein contents are similar, brown rice offers more fiber and nutrients, making it a preferable choice for those seeking a more nutrient-dense and fiber-rich option .

How To Use Your New Macro List
 Not all calories are created equal. Understanding this concept is vital to achieving sustain
VEGETABLES ASPARAGUS (1 CUP) ............................................ 27 cal, 0.2g fat, 5.3g carb, 2.9g protein BEETS (
FRUITS APPLE (1 MEDIUM) ............................................... 93 cal, 0.3g fat, 24.7g carb, 4.5g protein APRICOT
FATS NUTS & SEEDS
 ALMOND BUTTER (2 TBSP.) ………………………….. 196 cal, 18g fat, 6g carb, 6.8g protein AVOCADO OIL (1 TBSP.) ……………
GRAINS FLUIDS
 BARLEY (1/2 CUP, COOKED) ................................... 99 cal, 0.4g fat, 22.8g carb, 1.8g protein BROW
MEATS
 BEEF (3 OUNCES GROUND 80% LEAN)..............152 cal, 9.7g fat, 0g carb, 14.1g protein BEEF (4 OUNCES GROUND 90% LEAN
FISH DAIRY
 CLAMS (1 CUP STEAMED)………………..……..…..126 cal, 1.7g fat, 4.4g carb, 21.7g protein CRAB (4 OUNCES) ...............
CONDIMENTS BROTH (1 CUP) ..................................................... 10 cal, 1g fat, 1g carb, 1g protein KETCHUP (

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