Nutrition Guide: Macronutrients

Macronutrient information…

  • All
  • Beans & Legumes
  • Eggs & Dairy
  • Fruits
  • Grains
  • Herbs & Spices
  • Nuts & Seeds
  • Poultry & Meats
  • Seafood
  • Vegetables
Almonds
Amount: .25 cup (23 g)
Calories: 132
Protein: 5
Total Carbs: 5
Fiber: 11
Sugar: 0.9
Total Fat: 10.7
Saturated Fat: 0.86
Apple
Amount: 1 Medium (182 g)
Calories: 95
Protein: 0.5
Total Carbs: 25
Fiber: 4.4
Sugar: 18.9
Total Fat: 0.31
Saturated Fat: 0.05
Apricots
Amount: 1 whole (35 g)
Calories: 17
Protein: 0.5
Total Carbs: 3.9
Fiber: 0.7
Sugar: 3.2
Total Fat: 0.14
Saturated Fat: 0.01
Arugula
Amount: .5 cup (10 g)
Calories: 3
Protein: 0.3
Total Carbs: 0.4
Fiber: 0.2
Sugar: 0.2
Total Fat: 0.1
Saturated Fat: 0
Asparagus
Amount: 1 cup (180g)
Calories: 40
Protein: 4
Total Carbs: 7
Fiber: 4
Sugar: 2.3
Total Fat: 0.2
Saturated Fat: 0.1
Avocados
Amount: 1 cup, sliced (146g)
Calories: 240
Protein: 3
Total Carbs: 13
Fiber: 10
Sugar: 1
Total Fat: 21
Saturated Fat: 3
Bananas
Amount: 1 medium (118 g)
Calories: 105
Protein: 1
Total Carbs: 27
Fiber: 3
Sugar: 14
Total Fat: 0.39
Saturated Fat: 0.13
Barley
Amount: .33 cup dry (61.3 g)
Calories: 217
Protein: 7.7
Total Carbs: 45
Fiber: 11
Sugar: 0.49
Total Fat: 1.4
Saturated Fat: 0.3
Basil
Amount: .5 cup (21 g)
Calories: 5
Protein: 0.7
Total Carbs: 0.6
Fiber: 0.3
Sugar: 0.06
Total Fat: 0.1
Saturated Fat: 0.01
Beef (Grass Fed)
Amount: 4 oz steak cooked (113 g)
Calories: 175
Protein: 26
Total Carbs: 0
Fiber: 0
Sugar: 0
Total Fat: 8.1
Saturated Fat: 2.8
Beets
Amount: 1 cup (170g)
Calories: 75
Protein: 2.9
Total Carbs: 17
Fiber: 3.4
Sugar: 13.5
Total Fat: 0.2
Saturated Fat: 0.05
Bell Peppers
Amount: 1 cup (92 g)
Calories: 29
Protein: 1
Total Carbs: 6
Fiber: 2
Sugar: 3.7
Total Fat: 0
Saturated Fat: 0
Black Beans
Amount: 1 cup cooked
Calories: 227
Protein: 15
Total Carbs: 41
Fiber: 15
Sugar: 0
Total Fat: 0.7
Saturated Fat: 0.2
Blueberries
Amount: 1 cup (148 g)
Calories: 84
Protein: 1
Total Carbs: 21
Fiber: 3.5
Sugar: 14.7
Total Fat: 0.49
Saturated Fat: 0.04
Bok Choy
Amount: 1 cup cooked (170 g)
Calories: 20
Protein: 2.7
Total Carbs: 3
Fiber: 1.7
Sugar: 1.37
Total Fat: 0.27
Saturated Fat: 0.04
Broccoli
Amount: 1 cup (156 g)
Calories: 55
Protein: 3.7
Total Carbs: 11
Fiber: 5
Sugar: 2.2
Total Fat: 0.64
Saturated Fat: 0.12
Brown Rice
Amount: 1 cup cooked (195 g)
Calories: 216
Protein: 5
Total Carbs: 45
Fiber: 3.5
Sugar: 0.68
Total Fat: 1.75
Saturated Fat: 0.35
Brussels Sprouts
Amount: 1 cup cooked (156 g)
Calories: 56
Protein: 4
Total Carbs: 11
Fiber: 4
Sugar: 2.7
Total Fat: 0.78
Saturated Fat: 0.16
Buckwheat
Amount: 1 cup cooked (168 g)
Calories: 155
Protein: 5.7
Total Carbs: 33.5
Fiber: 4.5
Sugar: 1.51
Total Fat: 1.04
Saturated Fat: 0.23
Cabbage
Amount: 1 cup (150 g)
Calories: 44
Protein: 2.3
Total Carbs: 10
Fiber: 4
Sugar: 5
Total Fat: 0.14
Saturated Fat: 0.02
Cantaloupe
Amount: 1 cup (160 g)
Calories: 54
Protein: 1.3
Total Carbs: 13
Fiber: 1.3
Sugar: 11.7
Total Fat: 0.3
Saturated Fat: 0.08
Carrots
Amount: 1 cup (122 g)
Calories: 50
Protein: 1
Total Carbs: 11.7
Fiber: 3.4
Sugar: 5.78
Total Fat: 0.29
Saturated Fat: 0.05
Cashews
Amount: .25 cup (40 g)
Calories: 221
Protein: 7.3
Total Carbs: 12.1
Fiber: 1.3
Sugar: 2.36
Total Fat: 17.5
Saturated Fat: 3.1
Cauliflower
Amount: 1 cup (124 g)
Calories: 29
Protein: 2
Total Carbs: 5
Fiber: 3
Sugar: 2.4
Total Fat: 0.56
Saturated Fat: 0.09
Celery
Amount: 1 cup raw (101 g)
Calories: 16
Protein: 0.7
Total Carbs: 3
Fiber: 1.4
Sugar: 1.6
Total Fat: 0.17
Saturated Fat: 0.04
Cheese (100% Grass-fed)
Amount: 1 oz cheddar
Calories: 114
Protein: 7
Total Carbs: 0.4
Fiber: 0
Sugar: 0.18
Total Fat: 9.23
Saturated Fat: 5.4
Chia Seeds
Amount: 2 tbs (28 g)
Calories: 137
Protein: 4.4
Total Carbs: 12.3
Fiber: 10.6
Sugar: 0
Total Fat: 8.6
Saturated Fat: 0.9
Chicken (Pasture-raised)
Amount: 4 oz breast roasted
Calories: 187
Protein: 35
Total Carbs: 0
Fiber: 0
Sugar: 0
Total Fat: 4.1
Saturated Fat: 1.15
Cilantro
Amount: .5 cup (8 g)
Calories: 2
Protein: 0.2
Total Carbs: 0.3
Fiber: 0.2
Sugar: 0.07
Total Fat: 0.05
Saturated Fat: 0
Collard Greens
Amount: 1 cup cooked (190 g)
Calories: 63
Protein: 5.2
Total Carbs: 10.7
Fiber: 7.6
Sugar: 0.76
Total Fat: 1.4
Saturated Fat: 0.09
Corn, Yellow
Amount: 1 cooked (77 g)
Calories: 74
Protein: 2.6
Total Carbs: 16
Fiber: 1.9
Sugar: 3.5
Total Fat: 1.2
Saturated Fat: 0.15
Cow’s Milk (100% Grass-fed)
Amount: 4 oz (122 g)
Calories: 74
Protein: 3.8
Total Carbs: 5.8
Fiber: 0
Sugar: 5.86
Total Fat: 3.65
Saturated Fat: 2.28
Cranberries
Amount: 1 cup fresh (100 g)
Calories: 46
Protein: 0.4
Total Carbs: 12
Fiber: 4.6
Sugar: 4.04
Total Fat: 0.13
Saturated Fat: 0.01
Cucumber
Amount: 1 cup raw (104 g)
Calories: 16
Protein: 0.7
Total Carbs: 3.8
Fiber: 0.5
Sugar: 1.74
Total Fat: 0.11
Saturated Fat: 0.04
Edamame
Amount: 1 cup (155 g)
Calories: 189
Protein: 17
Total Carbs: 16
Fiber: 8
Sugar: 3.4
Total Fat: 8.1
Saturated Fat: 1
Eggplant
Amount: 1 cup cooked (99 g)
Calories: 35
Protein: 0.8
Total Carbs: 8.6
Fiber: 2.5
Sugar: 3.2
Total Fat: 0.23
Saturated Fat: 0.04
Eggs (Pasture-raised)
Amount: 1 lg hard boiled
Calories: 78
Protein: 6.3
Total Carbs: 0.56
Fiber: 0
Sugar: 0.56
Total Fat: 5.3
Saturated Fat: 1.63
Fennel
Amount: 1 cup raw (87 g)
Calories: 27
Protein: 1
Total Carbs: 6.4
Fiber: 2.7
Sugar: 0
Total Fat: 0.17
Saturated Fat: 0
Figs
Amount: 1 medium fresh (50 g)
Calories: 37
Protein: 0.38
Total Carbs: 9.6
Fiber: 1.5
Sugar: 8.1
Total Fat: 0.15
Saturated Fat: 0.03
Flaxseeds
Amount: 2 tbs ground (14 g)
Calories: 75
Protein: 2.6
Total Carbs: 4
Fiber: 3.8
Sugar: 0.22
Total Fat: 5.9
Saturated Fat: 0.51
Garbanzo Beans (Chickpeas)
Amount: 1 cup (164 g)
Calories: 269
Protein: 15
Total Carbs: 45
Fiber: 12
Sugar: 8
Total Fat: 4
Saturated Fat: -1
Grapefruit
Amount: .5 medium (128 g)
Calories: 41
Protein: 0.8
Total Carbs: 10.3
Fiber: 1.4
Sugar: 8.93
Total Fat: 0.13
Saturated Fat: 0.02
Grapes
Amount: 1 cup (151 g)
Calories: 104
Protein: 1.1
Total Carbs: 27.3
Fiber: 1.4
Sugar: 23.4
Total Fat: 0.24
Saturated Fat: 0.08
Green Beans
Amount: 1 cup (125 g)
Calories: 44
Protein: 2.4
Total Carbs: 10
Fiber: 4
Sugar: 1.9
Total Fat: 0.35
Saturated Fat: 0.08
Green Peas
Amount: 1 cup (138 g)
Calories: 116
Protein: 7.4
Total Carbs: 21.5
Fiber: 7.6
Sugar: 8.2
Total Fat: 0.3
Saturated Fat: 0.05
Kale
Amount: 1 cup (130 g)
Calories: 36
Protein: 2.5
Total Carbs: 7.3
Fiber: 2.6
Sugar: 1.6
Total Fat: 0.52
Saturated Fat: 0.07
Kidney Beans
Amount: 1 cup (177 g)
Calories: 225
Protein: 15
Total Carbs: 40
Fiber: 11
Sugar: 0.57
Total Fat: 0.88
Saturated Fat: 0.13
Kiwifruit
Amount: 1 2" fresh (69 g)
Calories: 42
Protein: 0.8
Total Carbs: 10
Fiber: 2
Sugar: 6.2
Total Fat: 0.36
Saturated Fat: 0.02
Lamb (Grass-fed)
Amount: 4 oz loin roasted
Calories: 310
Protein: 26
Total Carbs: 0
Fiber: 0
Sugar: 0
Total Fat: 23.13
Saturated Fat: 11.6
Leeks
Amount: 1 cup cooked (104 g)
Calories: 32
Protein: 0.8
Total Carbs: 7.9
Fiber: 1
Sugar: 2.2
Total Fat: 0.21
Saturated Fat: 0.03
Lemons & Limes
Amount: .25 cup (61 g)
Calories: 13
Protein: 0.21
Total Carbs: 4
Fiber: 0.2
Sugar: 1.5
Total Fat: 0.15
Saturated Fat: 0.02
Lentils
Amount: 1 cup cooked (198 g)
Calories: 230
Protein: 18
Total Carbs: 40
Fiber: 16
Sugar: 4
Total Fat: -1
Saturated Fat: -1
Lima Beans
Amount: 1 cup (188 g) cooked
Calories: 216
Protein: 15
Total Carbs: 39
Fiber: 13
Sugar: 5.45
Total Fat: 0.71
Saturated Fat: 0.17
Mangos
Amount: 1 cup (165 g)
Calories: 107
Protein: 0.8
Total Carbs: 28
Fiber: 3
Sugar: 24
Total Fat: 0.4
Saturated Fat: 0.1
Millet
Amount: 1 cup cooked (174 g)
Calories: 207
Protein: 6.1
Total Carbs: 41.2
Fiber: 2.3
Sugar: 0.23
Total Fat: 1.74
Saturated Fat: 0.3
Miso
Amount: 1 tbs (17 g)
Calories: 34
Protein: 2
Total Carbs: 4.5
Fiber: 0.9
Sugar: 1.07
Total Fat: 1.03
Saturated Fat: 0.2
Mushrooms, Crimini
Amount: 1 cup (72 g)
Calories: 16
Protein: 2
Total Carbs: 3
Fiber: 0.43
Sugar: 1.24
Total Fat: 0.07
Saturated Fat: 0.01
Mushrooms, Shiitake
Amount: .5 cup (72.5 g)
Calories: 41
Protein: 1.1
Total Carbs: 10.4
Fiber: 1.5
Sugar: 2.78
Total Fat: 0.16
Saturated Fat: 0.04
Mustard Greens
Amount: 1 cup cooked (140 g)
Calories: 36
Protein: 3.6
Total Carbs: 6.3
Fiber: 2.8
Sugar: 1.97
Total Fat: 0.66
Saturated Fat: 0.02
Navy Beans
Amount: 1 cup cooked (182 g)
Calories: 255
Protein: 15
Total Carbs: 47
Fiber: 19
Sugar: 0.67
Total Fat: 1.1
Saturated Fat: 0.15
Oats
Amount: .25 cup uncooked (39 g)
Calories: 152
Protein: 6.6
Total Carbs: 26
Fiber: 4
Sugar:
Total Fat: 2.7
Saturated Fat: 0.47
Olives, Black
Amount: 1 cup (134 g)
Calories: 155
Protein: 1.1
Total Carbs: 8.4
Fiber: 4.3
Sugar: 0
Total Fat: 14.35
Saturated Fat: 1.9
Onions
Amount: 1 cup cooked (210 g)
Calories: 92
Protein: 2.9
Total Carbs: 21
Fiber: 3
Sugar: 9.93
Total Fat: 0.4
Saturated Fat: 0.07
Oranges
Amount: 1 medium (131 g)
Calories: 62
Protein: 1.2
Total Carbs: 15.4
Fiber: 3.1
Sugar: 12.25
Total Fat: 0.16
Saturated Fat: 0.02
Papaya
Amount: 1 medium (276 g)
Calories: 119
Protein: 1.3
Total Carbs: 30
Fiber: 4.7
Sugar: 21.58
Total Fat: 0.72
Saturated Fat: 0.22
Parsley
Amount: .5 cup (30.4 g)
Calories: 11
Protein: 0.9
Total Carbs: 2
Fiber: 1
Sugar: 0.26
Total Fat: 0.24
Saturated Fat: 0.04
Peanuts
Amount: .25 cup (36.5 g)
Calories: 207
Protein: 9.4
Total Carbs: 5.9
Fiber: 3.1
Sugar: 1.45
Total Fat: 18
Saturated Fat: 2.5
Pears
Amount: 1 medium (178 g)
Calories: 101
Protein: 0.6
Total Carbs: 27
Fiber: 5.5
Sugar: 17.35
Total Fat: 0.25
Saturated Fat: 0.03
Pineapple
Amount: 1 cup (165 g)
Calories: 83
Protein: 0.9
Total Carbs: 21.7
Fiber: 2.3
Sugar: 16.25
Total Fat: 0.2
Saturated Fat: 0.01
Pinto Beans
Amount: 1 cup (171 g)
Calories: 245
Protein: 14.4
Total Carbs: 45
Fiber: 15
Sugar: 0.58
Total Fat: 1.1
Saturated Fat: 0.23
Plums & Prunes
Amount: 1 fresh (66 g)
Calories: 30
Protein: 0.5
Total Carbs: 7.5
Fiber: 1
Sugar: 6.6
Total Fat: 0.18
Saturated Fat: 0.01
Potatoes
Amount: 1 cup baked (173 g)
Calories: 161
Protein: 4.3
Total Carbs: 37
Fiber: 3.8
Sugar: 2.04
Total Fat: 0.22
Saturated Fat: 0.06
Pumpkin Seeds
Amount: .25 cup shelled (32.25 g)
Calories: 180
Protein: 9.8
Total Carbs: 3.4
Fiber: 2
Sugar: 0.45
Total Fat: 15.8
Saturated Fat: 2.79
Quinoa
Amount: 1 cup cooked
Calories: 222
Protein: 8.1
Total Carbs: 39
Fiber: 5.2
Sugar: 1.6
Total Fat: 3.6
Saturated Fat: 0.43
Raspberries
Amount: 1 cup fresh (123 g)
Calories: 64
Protein: 1.5
Total Carbs: 14.7
Fiber: 8
Sugar: 5.4
Total Fat: 0.8
Saturated Fat: 0.02
Romaine Lettuce
Amount: 2 cups (94 g)
Calories: 16
Protein: 1
Total Carbs: 3
Fiber: 2
Sugar: 1.1
Total Fat: 0.28
Saturated Fat: 0.04
Rye (Whole Grain)
Amount: .33 cup dry (55.8 g)
Calories: 189
Protein: 5.8
Total Carbs: 42
Fiber: 8.4
Sugar: 0.55
Total Fat: 0.91
Saturated Fat: 0.11
Salmon
Amount: 4 oz (113 g) wild, broiled
Calories: 158
Protein: 26.6
Total Carbs: 0
Fiber: 0
Sugar: 0
Total Fat: 4.9
Saturated Fat: 1.2
Scallops
Amount: 4 oz (113 g) steamed
Calories: 126
Protein: 23
Total Carbs: 6
Fiber: 0
Sugar: 0
Total Fat: 0.95
Saturated Fat: 0.25
Sea Vegetables
Amount: 1 tbs dried (5 g)
Calories: 11
Protein: 1.8
Total Carbs: 1.2
Fiber: 0.09
Sugar: 0.02
Total Fat: 0.09
Saturated Fat: 0.02
Sesame Seeds
Amount: .25 cup dried (36 g)
Calories: 206
Protein: 6.4
Total Carbs: 8.4
Fiber: 4.3
Sugar: 0.11
Total Fat: 17.9
Saturated Fat: 2.5
Shrimp
Amount: 4 oz (113 g) lg steamed
Calories: 135
Protein: 26
Total Carbs: 1.7
Fiber: 0
Sugar: 0
Total Fat: 1.93
Saturated Fat: 0.59
Soybeans
Amount: 1 cup cooked (172 g)
Calories: 298
Protein: 29
Total Carbs: 17
Fiber: 10
Sugar: 5.16
Total Fat: 15.43
Saturated Fat: 2.23
Spinach
Amount: 1 cup (30g)
Calories: 41
Protein: 5
Total Carbs: 7
Fiber: 4
Sugar: 0.77
Total Fat: 0.29
Saturated Fat: 0.08
Split Peas
Amount: 1 cup cooked (196 g)
Calories: 231
Protein: 16
Total Carbs: 41
Fiber: 16
Sugar: 6
Total Fat: -1
Saturated Fat: -1
Strawberries
Amount: 1 cup (144 g)
Calories: 46
Protein: 1
Total Carbs: 11
Fiber: 2.9
Sugar: 7
Total Fat: 0.43
Saturated Fat: 0.02
Summer Squash
Amount: 1 cup cooked (180 g)
Calories: 36
Protein: 1.6
Total Carbs: 7.8
Fiber: 2.5
Sugar: 4.7
Total Fat: 0.56
Saturated Fat: 0.12
Sunflower Seeds
Amount: .25 cup (35 g)
Calories: 204
Protein: 7.3
Total Carbs: 7
Fiber: 3
Sugar: 0.92
Total Fat: 18
Saturated Fat: 1.6
Sweet Potato
Amount: 1 cup (200 g)
Calories: 180
Protein: 4
Total Carbs: 41
Fiber: 6.6
Sugar: 13
Total Fat: 0.3
Saturated Fat: 0.07
Swiss Chard
Amount: 1 cup cooked (175 g)
Calories: 35
Protein: 3.3
Total Carbs: 7.2
Fiber: 3.7
Sugar: 1.9
Total Fat: 0.14
Saturated Fat: 0.02
Tempeh
Amount: 4 oz (113 g)
Calories: 222
Protein: 21
Total Carbs: 11
Fiber: 12
Sugar: 0
Total Fat: 13
Saturated Fat: 3.9
Tofu
Amount: 4 oz (113 g)
Calories: 164
Protein: 18
Total Carbs: 5
Fiber: 2.6
Sugar: 0
Total Fat: 9.9
Saturated Fat: 1.4
Tomatoes
Amount: 1 cup (180 g)
Calories: 32
Protein: 5
Total Carbs: 7
Fiber: 2
Sugar: 4.73
Total Fat: 0.36
Saturated Fat: 0.05
Tuna, Yellowfin
Amount: 4 oz (113 g) baked
Calories: 147
Protein: 33
Total Carbs: 0
Fiber: 0
Sugar: 0
Total Fat: 0.67
Saturated Fat: 0.23
Turkey (Pasture-raised)
Amount: 4 oz light meat roasted
Calories: 167
Protein: 34
Total Carbs: 0
Fiber: 0
Sugar: 0
Total Fat: 2.36
Saturated Fat: 0.67
Turnip Greens
Amount: 1 cup cooked (144 g)
Calories: 29
Protein: 1.6
Total Carbs: 6.3
Fiber: 5
Sugar: 0.76
Total Fat: 0.33
Saturated Fat: 0.08
Walnuts
Amount: .25 cup (30 g)
Calories: 196
Protein: 4.6
Total Carbs: 4.1
Fiber: 2
Sugar: 0.78
Total Fat: 19.6
Saturated Fat: 1.8
Watermelon
Amount: 1 cup (152 g)
Calories: 46
Protein: 1
Total Carbs: 11.5
Fiber: 0.6
Sugar: 9.4
Total Fat: 0.23
Saturated Fat: 0.02
Whole Wheat Pasta
Amount: 1 cup cooked (140 g)
Calories: 174
Protein: 7.5
Total Carbs: 37
Fiber: 6.3
Sugar: 1.1
Total Fat: 0.8
Saturated Fat: 0.1
Winter Squash
Amount: 1 cup cooked (205 g)
Calories: 76
Protein: 1.8
Total Carbs: 18
Fiber: 5.7
Sugar: 6.76
Total Fat: 0.72
Saturated Fat: 0.15
Yogurt (Grass-fed)
Amount: 1 cup whole milk
Calories: 149
Protein: 8.5
Total Carbs: 11.4
Fiber: 0
Sugar: 11.42
Total Fat: 7.96
Saturated Fat: 5.14