Do you know your foods?

Do you know which macro-nutrients are in a piece of cheese, or a chicken breast or an egg or a banana? My experience is that many do not

ie. many have no idea if a chicken breast contains protein, carbs and fat or just proteins and fat or just protein and absolutely no idea how much. 

You’ll find the answer below in the macro-nutrient tables. 

Why is important to know?


The short answer is, so you can ensure that your body receives enough and not too much of the important macro-nutrients on a daily basis, such as:

  • 60 – 100g carbohydrates 
  • 45 – 75g proteins 
  • 45 – 60g fats


Optimal amounts of the important macro-nutrients ensure

  • Health in every way
  • Good feelings of satisfaction after meals
  • No food cravings  
  • Ideal weight
  • A bowel movement every day
  • Optimal tissue repair and rebuilding
  • Strong immune function 
  • Production control of the hormone’s cortisol and insulin
  • Strong heart health
  • Strong bones, joint, nails and teeth 
  • Good mood 
  • Good energy levels
  • Good memory and brain health in every way 
  • Clean and beautiful skin
  • Strong and shiny hair
  • Good appetite for sex

 

Macro nutrient list

Check the lists and calculate your daily intake of protein, fats and carbs then adjust if necessary. 

Pulses

100 g Chick peas

100 g Black beans

100 g peas

100 g French beans

100 g Lentils

100 g Kidney beans

100 g Soy beans

100 g Tofu

100 g White beans

Gram Protein

9 g

9 g

5 g

2 g

9 g

9 g

36 g

7 g

9 g

Gram Carbs

3 g

24 g

16 g

8 g

20 g

22 g

10 g

2 g

 

26 g

Gram Fat

3 g

1 g

0 g

8 g

0 g

0 g

9 g

3 g

 

1 g

Whole grain

100 g Barley

100 g Buckwheat

100 g Millet

100 g Oats

100 g Rye

100 g Spelt

100 g Wheat

100 g Wild rice

100 g Rice (all types)

Gram Protein

10 g

10 g

3 g

 

12 g

 

13 g

 

15 g

 

11 g

 

3 g

 

2 g

Gram Carbs

67 g

58 g

21 g

 

50 g

 

55 g

 

57 g

 

57 g

 

18 g

 

25 g

Gram Fat

2 g

3 g

1 g

 

5 g

 

1 g

 

1 g

 

1 g

 

0 g

 

0 g

Meat

100 g Beef

100 g Buffalo

100 g Venison

100 g Heart

100 g Kidney

100 g Lamb

100 g Liver

30 g Bacon

100 g Pork chop

100 g Rabbit

Gram Protein

26 g

27 g

31 g

28 g

27 g

23 g

30 g

11 g

22 g

29 g

Gram Carbs

0 g

0 g

0 g

0 g

0 g

0 g

5 g

0 g

0 g

0 g

Gram Fat

18 g

2 g

2 g

5 g

5 g

19 g

5 g

11 g

8 g

8 g

Poultry

100 g Chicken leg

100 g Chicken breast

100 g Duck

100 g Goose

100 g Pheasant

100 g Quail

100 g Turkey leg

100 g Turkey breast

Gram Protein

27 g

30 g

23 g

29 g

32 g

25 g

29 g

30 g

Gram Carbs

0 g

0 g

0 g

0 g

0 g

0 g

0 g

0 g

Gram Fat

10 g

1 g

11 g

13 g

12 g

14 g

4 g

1 g

Fish & shellfish

100 g Anchovy

100 g Perch

100 g Catfish

30 g Caviar

100 g Cod

100 g Crab

100 g Crayfish

100 g Halibut

100 g Herring

100 g Lobster

100 g Mackerel

100 g Mussels

100 g Octopus

100 g Oysters

100 g Redfish

100 g Salmon

30 g Sardines

100 g Scallop

100 g Shark

100 g Swordfish

100 g Trout

100 g Tuna

Gram Protein

29 g

25 g

18 g

7 g

23 g

19 g

18 g

27 g

22 g

21 g

24 g

23 g

30 g

9 g

24 g

27 g

25 g

23 g

18 g

25 g

25 g

26 g

Gram Carbs

1 g

0 g

0 g

1 g

0 g

0 g

0 g

0 g

0 g

1 g

0 g

0 g

4 g

0 g

0 g

0 g

0 g

0 g

0 g

0 g

0 g

0 g

Gram Fat

10 g

1 g

3 g

5 g

1 g

2 g

1 g

3 g

15 g

1 g

18 g

1 g

2 g

1 g

2 g

10 g

11 g

1 g

3 g

1 g

7 g

3 g

Fruit

100 g Apple

100 g Dry apricots

100 g Fresh apricots

100 g Banana

100 g Blackberry

100 g Blueberry

100 g Boysenberry

100 g Cantaloupe melon

100 g Honey melon

100 g Cherry

100 g Coconut

100 g Cranberry

100 g Dried dates

100 g Elderberry

100 g Dried figs

100 g Gooseberry

100 g Grapefruit

100 g Grapes

100 g Kiwi

100 g Lemon

100 g Lime

100 g Mango

100 g Nectarine

100 g Orange

100 g Papaya

100 g Peach

100 g Pear

100 g Pineapple

100 g Plum

100 g Pomegranate

100 g Prunes

100 g Raisins

100 g Raspberry

100 g Rhubarb

100 g Strawberry

100 g Mandarin

100 g Water melon

Gram Protein

1 g

1 g

1 g

1 g

1 g

1 g

1 g

1 g

1 g

3 g

1 g

2 g

1 g

3 g

1 g

1 g

1 g

1 g

1 g

1 g

1 g

1 g

1 g

1 g

1 g

1 g

1 g

1 g

1 g

1 g

2 g

3 g

1 g

1 g

1 g

1 g

1 g

Gram Carbs

14 g

11 g

23 g

10 g

14 g

13 g

8 g

9 g

12 g

15 g

12 g

75 g

18 g

64 g

10 g

7 g

17 g

15 g

9 g

8 g

17 g

11 g

12 g

10 g

10 g

11 g

13 g

13 g

11 g

17 g

64 g

79 g

12 g

5 g

8 g

11 g

8 g

Gram Fat

0 g

0 g

0 g

0 g

0 g

0 g

0 g

0 g

0 g

33 g

0 g

0 g

0 g

0 g

1 g

0 g

0 g

0 g

0 g

0 g

0 g

0 g

0 g

0 g

0 g

0 g

0 g

0 g

0 g

0 g

0 g

0 g

1 g

0 g

0 g

0 g

0 g

Veggies

100 g Artichoke

100 g Asparagus

100 g Avocado

100 g Bamboo shouts

100 g Beetroot

100 g Broccoli

100 g Brussels sprouts

100 g Cabbage

100 g Carrots

100 g Cauliflower

100 g Celery

100 g Sweet corn

100 g Cucumber

100 g Aubergine

100 g Fennel

1 Clove of garlic

100 g Ginger root

100 g Jerusalem artichoke

100 g Swede

100 g Leek

100 g Mushroom

100 g Olive

100 g Onion

100 g Parsnip

100 g Peppers

100 g Chilli

100 g Potato

100 g Pumpkin

100 g Radish

100 g Shallots

100 g Courgette

100 g Sweet Potato

100 g Tomato

100 g Turnip

100 g Water chestnut

100 g Rocket

100 g Beetroot leaves

100 g Kale

100 g Chicory

100 g Salad leaves

100 g Spinach

100 g Sprouts

100 g Water cress

Gram Protein

3 g

2 g

2 g

3 g

2 g

3 g

3 g

1 g

1 g

2 g

1 g

3 g

1 g

1 g

1 g

1 g

2 g

2 g

2 g

2 g

3 g

1 g

1 g

1 g

1 g

2 g

2 g

1 g

1 g

2 g

1 g

1 g

1 g

1 g

3 g

3 g

2 g

2 g

1 g

1 g

1 g

4 g

2 g

Gram Carbs

11 g

4 g

9 g

5 g

10 g

7 g

9 g

6 g

10 g

5 g

3 g

19 g

4 g

6 g

7 g

1 g

18 g

18 g

6 g

14 g

3 g

6 g

10 g

18 g

18 g

9 g

16 g

7 g

3 g

17 g

6 g

6 g

3 g

6 g

38 g

4 g

4 g

6 g

3 g

3 g

3 g

4 g

1 g

Gram Fat

0 g

0 g

15 g

0 g

0 g

0 g

0 g

0 g

0 g

0 g

0 g

1 g

0 g

0 g

0 g

0 g

1 g

1 g

0 g

0 g

0 g

11 g

0 g

0 g

0 g

0 g

0 g

0 g

0 g

0 g

0 g

0 g

0 g

0 g

1 g

1 g

0 g

0 g

0 g

0 g

0 g

0 g

0 g

Dairy & Eggs

30 g Dana blue

30 g Brie

30 g Camembert

30 g Cheddar

100 g Cottage cheese

30 g Cream cheese

30 g Feta

30 g Goat cheese

30 g Gouda

30 g Mozzarella

30 g Parmesan

30 g Ricotta

30 g Roquefort

50 g Ice cream

50 g Sorbet

30 g Cream

250 ml Butter milk

250 ml Very low fat milk

250 ml Low fat milk

250 ml Whole milk

50 g Crème Fraiche

100 g Yoghurt

1 Egg white

1 Egg yolk

Gram Protein

6 g

6 g

6 g

7 g

14 g

2 g

4 g

8 g

7 g

6 g

10 g

3 g

6 g

2 g

1 g

1 g

10 g

8 g

8 g

8 g

1 g

3 g

3,6 g

2,7 g

Gram Carbs

1 g

0 g

0 g

0 g

3 g

1 g

1 g

1 g

1 g

1 g

1 g

1 g

1 g

16 g

23 g

1 g

13 g

12 g

12 g

13 g

2 g

5 g

1 g

4 g

Gram Fat

8 g

8 g

7 g

9 g

5 g

10 g

8 g

9 g

8 g

6 g

7 g

4 g

9 g

7 g

0 g

11 g

5 g

0 g

5 g

8 g

10 g

3 g

0 g

4,5 g

Nuts & Seeds

30 g Almonds

30 g Brazil nuts

30 g Cashew nuts

30 g Chestnuts

30 g Hazel nuts

30 g Walnuts

30 g Peanuts

30 g Pecan nuts

30 g Pistachio nuts

30 g Poppy seeds

30 g Pine nuts

30 g Pumpkins seeds

30 g Sesame seeds

30 g Sunflower seeds

Gram Protein

6 g

4 g

4 g

1 g

4 g

6 g

7 g

3 g

3 g

6 g

4 g

5 g

6 g

5 g

Gram Carbs

6 g

3 g

9 g

15 g

5 g

3 g

6 g

4 g

4 g

9 g

5 g

15 g

7 g

7 g

Gram Fat

14 g

19 g

13 g

1 g

18 g

17 g

14 g

21 g

21 g

14 g

18 g

6 g

17 g

14 g

Various

30 g Dark chocolate 75%

15 ml Honey

350 ml Beer

100 ml Wine

30 ml Spirits

250 ml Rice milk

250 ml Soy milk

250 ml Soda

250 ml Veggie juice

250 ml Fruit juice

Gram Protein

2 g

0 g

1 g

0 g

0 g

1 g

8 g

0 g

1 g

0 g

Gram Carbs

13 g

19 g

13 g

3 g

0 g

27 g

15 g

40 g

4 g

33 g

Gram Fat

12 g

0 g

0 g

0 g

0 g

2 g

4 g

0 g

0 g

0 g