Food Macros List

Food Macros List PDF – Overview

Food Macros List – Macro is short for macronutrient. They’re the three categories of nutrients you eat the most and provide you with most of your energy: protein, carbohydrates and fats. So when you’re counting your macros, you’re counting the grams of proteins, carbs or fat that you’re consuming.

To find the macro ratio percentage for each, you simply divide each calorie amount by total calories (90) and then multiply by 100. Note: this percentage is different from the percent daily value on the label, which is looking at your total daily needs.

In the food macros list, dividing the total of each category by the number of grams the whole recipe weighs will get you the amount of fat, carbs, and protein per gram. Next multiply each category by the number of grams you end up serving onto your plate to get your totals.

Food Macros List

Food Macros List – Protein – Item, Carbs, Fat, Protein

• Boneless, Skinless Chicken Breast, 4 oz. 0g 3g 23g
• Tuna (water packed), 5 oz. can 0g 1g 28g
• Salmon Filet, 4 oz. 0g 2g 15g
• Shrimp. 3 oz. 0g 2g 18g
• Extra Lean Ground Beef or Ground Round, 4 oz. 0g 4g 24g
• 1 egg 0g 5g 6g
• 1 cup of egg whites 0g 0g 21g
• Rib eye Steak, 8 oz. 0g 30g 50g
• Top round steak, 4oz. 0g 8g 35g
• Sirloin steak, 4 oz. 0g 15g 35g
• Beef Tenderloin (aka Filet, Filet Mignon) 3 oz. 0g 6g 24g
• NY Strip Steak, 8 oz. 0g 8g 32g
• Flank Steak (Sir Fry, Fajita), 4 oz. 0g 8g 32g
• Pork Loin, 4 oz. 0g 6g 23g
• Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts), 4 oz. 0g 2g 26g

Food Macros List – Starchy Carbs – Item, Carbs, Fat, Protein

• Sweet Potatoes, raw, 4 oz. 23g 0g 2g
• Quinoa, 1/4 cup dry 31g 3g 6g
• Oats 1/2 cup dry 27g 3g 5g
• Old Fashioned Grits 1/4 cup dry 32g 1g 4g
• White rice, 1/4 cup dry 42g 0g 3g
• White potatoes, raw 20g 0g 2g

Food Macros List – Veggies – Item, Carbs, Fat, Protein

• Lettuce, 1.5 cups 2g 0g 1g
• Broccoli, 1 cup raw 6g 0g 2g
• Asparagus, 1 cup raw 4g 0g 2g
• Spinach, 1 cup raw 1g 0g 1g
• Multi Colored Bell Peppers, 1/2 cup raw 2g 0g 1g
• Brussels Sprouts, 1/2 cup raw 4g 0g 1g
• Cauliflower, 1 cup raw 5g 0g 2g
• Zucchini, 1 cup raw 4g 0g 2g
• Cucumber, 1 cup raw 4g 0g 1g
• Mushrooms, 1 cup raw 2g 0g 2g

Fruits – Item, Carbs, Fat, Protein

• Apple, 1 small 15g 0g 0g
• Banana, 1 medium 27g 0g 1g
• Mango, 1 cup 25g 1g 1g
• Navel orange, 1 medium 16g 0g 2g
• Blueberries, 1 cup 21g 0g 1g
• Strawberries, 1 cup 11g 0g 1g
• Blackberries, 1 cup 14g 0g 2g

Food Macros List – Healthy Fats – Item, Carbs, Fat, Protein

• Natural Style Peanut Butter or Almond Butter, 2 tbsp. 8g 16g 7g
• Olive Oil, 1 tbsp. 0g 14g 0g
• Clarified or organic butter, 1 tbsp. 0g 7g 0g
• Coconut Oil, 1 tbsp. 0g 14g 0g
• Avocado, 1 medium 3g 21g 3g

Also Download
Ketogenic Diet Food List
Noom Food List by Color
Paleo Diet Food List

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