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Calories and Macros Quick Reference

This document provides a quick reference for the calories, protein, carbohydrates, and fat content of various foods. It is organized into sections for protein, carbs, fat, fruits, veggies, and condiments. Each listing shows the nutritional breakdown per 100 grams of the food. This allows for easy comparison of macros between different options.

Uploaded by

Marcelo Ordóñez
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160 views4 pages

Calories and Macros Quick Reference

This document provides a quick reference for the calories, protein, carbohydrates, and fat content of various foods. It is organized into sections for protein, carbs, fat, fruits, veggies, and condiments. Each listing shows the nutritional breakdown per 100 grams of the food. This allows for easy comparison of macros between different options.

Uploaded by

Marcelo Ordóñez
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
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BIGGER LEANER STRONGER

CALORIES AND MACROS QUICK REFERENCE

PROTEIN

FOOD AMOUNT CALORIES PROTEIN CARBS FAT

Skinless boneless chicken breast 100 grams 120 23 0 3

Skinless boneless chicken thigh 100 grams 121 20 0 4

93/7 ground beef 100 grams 152 21 0 7

93/7 ground turkey 100 grams 150 19 0 8

Plain nonfat Greek yogurt 100 grams 59 10 4 0

Sirloin, trimmed of visible fat 100 grams 127 22 0 4

1% cottage cheese 100 grams 72 12 3 1

Skim milk 100 grams 34 3 5 0

Whey protein isolate 100 grams 345 76 10 0

Whole egg 100 grams 143 13 1 10

CARBS

FOOD AMOUNT CALORIES PROTEIN CARBS FAT

Sweet potato 100 grams 86 2 20 0

Potato 100 grams 69 2 16 0

White pasta 100 grams 371 13 75 2

White rice 100 grams 365 7 80 1

Brown rice 100 grams 367 8 76 3


BIGGER LEANER STRONGER
CALORIES AND MACROS QUICK REFERENCE

FOOD AMOUNT CALORIES PROTEIN CARBS FAT

White bread 100 grams 266 9 49 3

Pearled barley 100 grams 352 10 78 1

Oatmeal 100 grams 379 13 68 7

Quinoa 100 grams 368 14 64 6

Lentil 100 grams 352 25 63 1

FAT

FOOD AMOUNT CALORIES PROTEIN CARBS FAT

Avocado 100 grams 160 2 9 15

Almond 100 grams 579 21 22 50

Walnut 100 grams 619 24 10 59

70 to 85% dark chocolate 100 grams 598 8 46 43

Creamy peanut butter 100 grams 598 22 22 51

Olive oil 100 grams 884 0 0 100

Canola oil 100 grams 884 0 0 100

Butter 100 grams 717 1 0 81

Half-and-half 100 grams 131 3 4 12

Cheddar cheese 100 grams 403 23 3 33


BIGGER LEANER STRONGER
CALORIES AND MACROS QUICK REFERENCE

FRUITS

FOOD AMOUNT CALORIES PROTEIN CARBS FAT

Banana 100 grams 89 1 23 0

Grape 100 grams 69 1 18 0

Strawberry 100 grams 32 1 8 0

Watermelon 100 grams 30 1 8 0

Orange 100 grams 47 1 12 0

Pear 100 grams 57 0 15 0

Blueberry 100 grams 57 1 15 0

Apple 100 grams 52 0 14 0

Raspberry 100 grams 52 1 12 0

Cantaloupe 100 grams 34 1 8 0

VEGGIES

FOOD AMOUNT CALORIES PROTEIN CARBS FAT

Broccoli 100 grams 34 3 7 0

Zucchini 100 grams 17 1 3 0

Carrot 100 grams 41 1 10 0

Brussels sprout 100 grams 43 3 9 0

Lettuce 100 grams 17 1 3 0


BIGGER LEANER STRONGER
CALORIES AND MACROS QUICK REFERENCE

FOOD AMOUNT CALORIES PROTEIN CARBS FAT

Tomato 100 grams 18 1 4 0

Green bean 100 grams 31 2 0 0

Onion 100 grams 40 1 9 0

Mushroom 100 grams 22 3 3 0

Asparagus 100 grams 20 2 4 0

CONDIMENTS

FOOD AMOUNT CALORIES PROTEIN CARBS FAT

Mayonnaise 100 grams 680 1 1 75

Ketchup 100 grams 101 1 27 0

BBQ sauce 100 grams 172 1 41 1

Pesto 100 grams 418 10 10 38

Mustard 100 grams 60 4 6 3

Horseradish 100 grams 48 1 11 1

Balsamic vinegar 100 grams 88 0 17 0

Soy sauce 100 grams 60 11 6 0

Tabasco sauce 100 grams 12 1 1 1

Sriracha sauce 100 grams 93 2 19 1

If you’d like to test some killer recipes that include these foods,
check out www.legionathletics.com/category/recipes.

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