NUTRITION

MACRONUTRIENT BREAKDOWN OF BODYBUILDING FOODS

Protein

Boneless, Skinless Chicken Breast
4 oz. (112 g)
  • Total Fat: 2.5 g
  • Protein: 23 g
  • Carbs: 0 g
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Tuna (Water Packed)
1/4 cup (55 g)
  • Total Fat: 0 g
  • Protein: 14 g
  • Carbs: 0 g
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Shrimp
100 g
  • Total Fat: 2 g
  • Protein: 20 g
  • Carbs: 1 g
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Extra-Lean Ground Beef
100 g
  • Total Fat: 10 g
  • Protein: 20 g
  • Carbs: 0 g
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Venison
100 g
  • Total Fat: 8 g
  • Protein: 26 g
  • Carbs: 0 g
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Buffalo
100 g
  • Total Fat: 16 g
  • Protein: 19 g
  • Carbs: 0 g
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Ostrich
100 g
  • Total Fat: 3 g
  • Protein: 22 g
  • Carbs: 0 g
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Whey Protein Powder
1 scoop (28 g)
  • Total Fat 0 g
  • Protein: 20 g
  • Carbs: 4 g
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Egg Whites
1 cup (cooked)
  • Total Fat: 0.5 g
  • Protein: 26.5 g
  • Carbs: 0 g
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Whole Egg
1 large
  • Total Fat: 5 g
  • Protein: 6 g
  • Carbs: 0 g
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Eye of Round Steak
100 g
  • Total Fat: 4 g
  • Protein: 29 g
  • Carbs: 0 g
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Ground Turkey
100 g
  • Total Fat: 13 g
  • Protein: 27 g
  • Carbs: 0 g
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Low-Fat Cottage Cheese
½ cup (125 g)
  • Total Fat: 1.5 g
  • Protein: 15 g
  • Carbs: 7 g
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Non-Fat Greek Yogurt
100 g
  • Total Fat: 0 g
  • Protein: 11 g
  • Carbs: 4 g
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Slow Burning/Complex Carbs

Oatmeal (Old Fashioned or Quick Oats)
½ cup uncooked
  • Total Fat: 3 g
  • Protein: 5 g
  • Carbs: 27 g
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Sweet Potatoes (Yams)
1 cup
  • Total Fat: 0 g
  • Protein: 4 g
  • Carbs: 41 g
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Beans (Pinto, Black, Kidney)
1 cup
  • Total Fat: 1 g
  • Protein: 15 g
  • Carbs: 45 g
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Oat Bran Cereal
1 cup
  • Total Fat: 7 g
  • Protein: 16 g
  • Carbs: 62 g
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Grape Nuts Cereal
½ cup
  • Total Fat: 1 g
  • Protein: 6 g
  • Carbs: 48
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Brown Rice
1 cup
  • Total Fat: 2 g
  • Protein: 5 g
  • Carbs: 45 g
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Cream of Wheat
1 cup
  • Total Fat: 1 g
  • Protein: 4 g
  • Carbs: 32 g
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Whole Wheat Pasta
1 cup
  • Total Fat: 1 g
  • Protein: 7 g
  • Carbs: 37 g
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100% Whole Wheat Bread
1 slice
  • Total Fat: 2 g
  • Protein: 4 g
  • Carbs: 24 g
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Ezekiel Bread
1 slice
  • Total Fat: 0.5 g
  • Protein: 4 g
  • Carbs: 15 g
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Fibrous Carbs

Green Leafy Lettuce
100 g
  • Total Fat: 0 g
  • Protein: 1 g
  • Carbs: 3 g
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Broccoli
100 g
  • Total Fat: 0 g
  • Protein: 3 g
  • Carbs: 7 g
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Asparagus
100 g
  • Total Fat: 0 g
  • Protein: 2 g
  • Carbs: 4 g
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String Beans
100 g
  • Total Fat: 0 g
  • Protein: 2 g
  • Carbs: 7 g
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Okra
100 g
  • Total Fat: 0 g
  • Protein: 2 g
  • Carbs: 7 g
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Spinach
100 g
  • Total Fat: 0 g
  • Protein: 3 g
  • Carbs: 4 g
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Bell Peppers
100 g
  • Total Fat: 0 g
  • Protein: 1 g
  • Carbs: 6 g
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Brussels Sprouts
100 g
  • Total Fat: 0 g
  • Protein: 3 g
  • Carbs: 7 g
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Cauliflower
100 g
  • Total Fat: 0 g
  • Protein: 2 g
  • Carbs: 5 g
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Cabbage
100 g
  • Total Fat: 0 g
  • Protein: 1 g
  • Carbs: 5 g
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Celery
100 g
  • Total Fat: 0 g
  • Protein: 1 g
  • Carbs: 4 g
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Cucumber
100 g
  • Total Fat: 0 g
  • Protein: 1 g
  • Carbs: 4 g
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Eggplant
100 g
  • Total Fat: 0 g
  • Protein: 1 g
  • Carbs: 6 g
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Onions
100 g
  • Total Fat: 0 g
  • Protein: 1 g
  • Carbs: 9 g
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Pumpkin
100 g
  • Total Fat: 0 g
  • Protein: 1 g
  • Carbs: 6 g
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Garlic
100 g
  • Total Fat: 0 g
  • Protein: 6 g
  • Carbs: 33 g
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Tomatoes
100 g
  • Total Fat: 0 g
  • Protein: 1 g
  • Carbs: 4 g
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Zucchini
100 g
  • Total Fat: 0 g
  • Protein: 3 g
  • Carbs: 3 g
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Fruit

Apples
100 g
  • Total Fat: 0 g
  • Protein: 0 g
  • Carbs: 14 g
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Grapefruit
100 g
  • Total Fat: 0 g
  • Protein: 1 g
  • Carbs: 11 g
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Peaches
100 g
  • Total Fat: 0 g
  • Protein: 1 g
  • Carbs: 10 g
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Strawberries
100 g
  • Total Fat: 0 g
  • Protein: 1 g
  • Carbs: 12 g
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Blueberries
100 g
  • Total Fat: 0 g
  • Protein: 1 g
  • Carbs: 14 g
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Raspberries
100 g
  • Total Fat: 1 g
  • Protein: 1 g
  • Carbs: 12 g
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Lemons
100 g
  • Total Fat: 0 g
  • Protein: 1 g
  • Carbs: 9 g
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Pears
100 g
  • Total Fat: 0 g
  • Protein: 0 g
  • Carbs: 15 g
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Healthy Fats

Natural Peanut Butter
1 tbsp. (15 g)
  • Total Fat: 7 g
  • Protein: 4 g
  • Carbs: 3 g
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Olive Oil or Safflower Oil
1 tbsp. (15 g)
  • Total Fat: 14 g
  • Protein: 0 g
  • Carbs: 0 g
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Almonds
1 oz. (28 g)
  • Total Fat: 14 g
  • Protein: 6 g
  • Carbs: 6 g
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Flaxseed Oil
1 oz. (28 g)
  • Total Fat: 28 g
  • Protein: 0 g
  • Carbs: 0 g
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Avocados
100 g
  • Total Fat: 15 g
  • Protein: 2 g
  • Carbs: 9 g
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Coconut Oil
1 tbsp. (15 g)
  • Total Fat: 14 g
  • Protein: 0 g
  • Carbs: 0 g
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