Food table

Macros of fitness foods

Approximate values per 100 g for 35 basic foods. Tap a column to sort, for example by protein.

Food
Chicken breastraw	110	23 g	0 g	1.5 g
Turkey breastraw	105	24 g	0 g	1 g
Lean beefraw	130	22 g	0 g	4.5 g
Salmonraw	200	20 g	0 g	13 g
Hakeraw	80	17 g	0 g	1.5 g
Peeled prawnsraw	85	20 g	0 g	0.9 g
Tuna in waterdrained, canned	105	24 g	0 g	1 g
Whole egg	145	12.5 g	0.7 g	10 g
Egg whites	50	11 g	0.7 g	0.2 g
Whey proteinpowder	380	78 g	6 g	6 g
0% Greek yogurt	57	10 g	4 g	0 g
0% quark	46	8 g	3.5 g	0.2 g
Light mozzarella	165	20 g	1.5 g	9 g
Semi-skimmed milkper 100 ml	46	3.3 g	4.7 g	1.6 g
White riceuncooked	355	7 g	78 g	0.6 g
Brown riceuncooked	350	7.5 g	73 g	2.7 g
Rolled oats	375	13.5 g	59 g	7 g
Quinoauncooked	365	14 g	57 g	6 g
Wholewheat pastauncooked	350	13 g	64 g	2.5 g
Wholegrain bread	245	10 g	42 g	3.5 g
Potatoraw	77	2 g	17 g	0.1 g
Sweet potatoraw	86	1.6 g	20 g	0.1 g
Cooked chickpeasdrained, canned	120	7 g	17 g	2.5 g
Brown lentilsdry	315	24 g	48 g	1.5 g
Banana	90	1.1 g	21 g	0.3 g
Strawberries	33	0.7 g	6 g	0.3 g
Mixed berries	45	1 g	8 g	0.4 g
Broccoli	34	2.8 g	4 g	0.4 g
Spinach	23	2.9 g	1.4 g	0.4 g
Pumpkin	26	1 g	6 g	0.1 g
Avocado	160	2 g	2 g	15 g
Olive oil1 tbsp ≈ 10 g	884	0 g	0 g	100 g
Walnuts	650	15 g	7 g	65 g
Almonds	590	21 g	7 g	52 g
Peanut butter100% peanuts	600	25 g	12 g	50 g
No foods with that name.

Always weigh raw. Rice, pasta and meat change weight a lot when cooked. Unless stated otherwise, values are for the raw food.