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Food macro table
The foods behind the tracker and meal planner, with values rounded from USDA FoodData Central. Meat and grains are cooked weights; oats are dry.
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| Food | Serving | kcal | Protein | Carbs | Fat | % kcal protein |
|---|---|---|---|---|---|---|
| Shrimp, cooked | serving (100 g) | 100 | 24.0 | 0.2 | 0.3 | 96% |
| Tuna, canned in water | can (drained) (140 g) | 147 | 33.6 | 0.0 | 1.4 | 91% |
| Egg whites | large white (33 g) | 16 | 3.6 | 0.2 | 0.1 | 90% |
| Whey protein powder | scoop (30 g) | 117 | 23.4 | 2.4 | 1.5 | 80% |
| Chicken breast, cooked | breast (170 g) | 266 | 52.7 | 0.0 | 6.1 | 79% |
| Greek yogurt, nonfat plain | cup (170 g) | 99 | 17.0 | 6.1 | 0.7 | 69% |
| Turkey mince 93% lean, cooked | serving (110 g) | 208 | 29.7 | 0.0 | 9.9 | 57% |
| Cottage cheese, 2% | cup (226 g) | 187 | 26.7 | 8.4 | 5.2 | 57% |
| Chicken thigh, cooked, skinless | thigh (110 g) | 222 | 28.6 | 0.0 | 12.0 | 51% |
| Ground beef 90% lean, cooked | patty (110 g) | 223 | 28.6 | 0.0 | 12.1 | 51% |
| Salmon, cooked | fillet (150 g) | 312 | 37.5 | 0.0 | 18.0 | 48% |
| Tofu, firm | block quarter (100 g) | 161 | 17.0 | 3.0 | 9.0 | 42% |
| Spinach, raw | cup (30 g) | 9 | 0.9 | 1.1 | 0.1 | 39% |
| Tempeh | serving (85 g) | 179 | 17.0 | 6.8 | 9.3 | 38% |
| Egg, whole | large egg (50 g) | 69 | 6.3 | 0.3 | 4.8 | 36% |
| Protein bar (typical) | bar (60 g) | 235 | 19.8 | 22.8 | 7.2 | 34% |
| Lentils, cooked | ½ cup (99 g) | 118 | 8.9 | 19.8 | 0.4 | 30% |
| Mixed salad leaves | bowl (85 g) | 16 | 1.2 | 2.5 | 0.2 | 29% |
| Milk, 2% | cup (244 g) | 123 | 8.1 | 11.7 | 4.9 | 26% |
| Black beans, cooked | ½ cup (86 g) | 117 | 7.7 | 20.6 | 0.4 | 26% |
| Cheddar cheese | slice (28 g) | 110 | 6.4 | 0.4 | 9.2 | 23% |
| Broccoli, cooked | cup (156 g) | 64 | 3.7 | 10.9 | 0.6 | 23% |
| Chickpeas, cooked | ½ cup (82 g) | 137 | 7.3 | 22.1 | 2.1 | 21% |
| Whole-wheat bread | slice (32 g) | 81 | 4.2 | 13.8 | 1.1 | 20% |
| Hummus | 2 tbsp (30 g) | 52 | 2.4 | 4.2 | 2.9 | 18% |
| Green beans, cooked | cup (125 g) | 52 | 2.4 | 9.9 | 0.4 | 18% |
| Peanut butter | tbsp (16 g) | 101 | 4.0 | 3.2 | 8.0 | 16% |
| Pasta, cooked | cup (140 g) | 217 | 8.1 | 43.4 | 1.3 | 15% |
| Quinoa, cooked | cup (185 g) | 220 | 8.1 | 38.9 | 3.5 | 15% |
| Rolled oats, dry | ½ cup (40 g) | 153 | 5.2 | 27.2 | 2.6 | 14% |
| Almonds | handful (23) (28 g) | 174 | 5.9 | 6.2 | 14.0 | 14% |
| Chia seeds | tbsp (12 g) | 62 | 2.0 | 5.0 | 3.7 | 13% |
| Bell pepper | medium (119 g) | 37 | 1.2 | 7.1 | 0.4 | 13% |
| Potato, baked with skin | medium (173 g) | 164 | 4.3 | 36.3 | 0.2 | 11% |
| Flour tortilla | 8-inch (49 g) | 149 | 3.9 | 24.5 | 3.9 | 11% |
| Brown rice, cooked | cup (195 g) | 215 | 5.1 | 44.9 | 1.8 | 9% |
| White rice, cooked | cup (158 g) | 198 | 4.3 | 44.2 | 0.5 | 9% |
| Sweet potato, baked | medium (114 g) | 107 | 2.3 | 23.9 | 0.2 | 9% |
| Mixed berries | cup (145 g) | 79 | 1.2 | 17.4 | 0.6 | 6% |
| Dark chocolate 70% | square (10 g) | 60 | 0.8 | 4.6 | 4.3 | 5% |
| Avocado | ½ fruit (100 g) | 174 | 2.0 | 8.5 | 14.7 | 5% |
| Banana | medium (118 g) | 117 | 1.3 | 27.1 | 0.4 | 4% |
| Apple | medium (182 g) | 107 | 0.5 | 25.5 | 0.4 | 2% |
| Butter | tsp (5 g) | 37 | 0.0 | 0.0 | 4.0 | 0% |
| Olive oil | tbsp (13.5 g) | 122 | 0.0 | 0.0 | 13.5 | 0% |
Notes on these numbers
Calories here are calculated from protein, carbs and fat with the standard 4/4/9 factors so every total on the site adds up. They can differ by a few percent from package labels, which use varied methods and round aggressively. Branded products vary — for those, a custom entry from the label is more accurate.