Macros and Calories Reference Guide¹
Protein
| Food | Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Skinless chicken breast | 100 grams | 120 | 23 | 0 | 3 |
| Skinless chicken thigh | 100 grams | 120 | 20 | 0 | 4 |
| Beef | 100 grams | 250 | 26 | 0 | 15 |
| Whole eggs | 100 grams | 155 | 13 | 1.1 | 11 |
| Fish (Pomfret) | 100 grams | 102 | 17.2 | 17.2 | 1.8 |
| Fish (Tuna) | 100 grams | 130 | 23 | 0 | 0.5 |
| Soya chunks | 100 grams | 345 | 52 | 33 | 0.5 |
| Paneer | 100 grams | 265 | 18 | 2 | 20 |
| Greek yogurt (nonfat) | 100 grams | 59 | 10 | 3.5 | 0.4 |
| Whey protein isolate | 100 grams | 345 | 76 | 1 | 10 |
Carbohydrate
| Food | Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| White rice | 100 grams | 365 | 7 | 80 | 1 |
| Brown rice | 100 grams | 367 | 8 | 76 | 3 |
| Sweet potato | 100 grams | 86 | 2 | 20 | 0 |
| Potato | 100 grams | 69 | 2 | 16 | 0 |
| White bread | 100 grams | 266 | 9 | 49 | 3 |
| Quinoa | 100 grams | 368 | 14 | 64 | 6 |
| Oatmeal | 100 grams | 379 | 13 | 68 | 7 |
| Lentil | 100 grams | 352 | 25 | 63 | 1 |
| White pasta | 100 grams | 371 | 13 | 75 | 2.5 |
| Kidney beans | 100 grams | 333 | 24 | 60 | 0.8 |
Fat
| Food | Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Olive oil | 100 grams | 884 | 0 | 0 | 100 |
| Canola Oil | 100 grams | 884 | 0 | 0 | 100 |
| Almond | 100 grams | 579 | 20 | 22 | 50 |
| Walnut | 100 grams | 615 | 24 | 10 | 59 |
| Butter | 100 grams | 717 | 1 | 0 | 81 |
| Cheddar cheese | 100 grams | 403 | 23 | 2 | 33 |
| Avocado | 100 grams | 160 | 2 | 8 | 15 |
| 85% dark chocolate | 100 grams | 598 | 8 | 45 | 43 |
| Heavy cream | 100 grams | 340 | 2.8 | 2.7 | 36 |
| Coconut | 100 grams | 354 | 3.3 | 15 | 33 |
Fruits
| Food | Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Banana | 100 grams | 89 | 1 | 23 | 0 |
| Watermelon | 100 grams | 30 | 1 | 18 | 0 |
| Apple | 100 grams | 52 | 0 | 14 | 0 |
| Orange | 100 grams | 47 | 1 | 12 | 0 |
| Mango | 100 grams | 60 | 1 | 15 | 0 |
| Strawberry | 100 grams | 32 | 1 | 8 | 0 |
Vegetables
| Food | Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Tomato | 100 grams | 18 | 1 | 4 | 0 |
| Onion | 100 grams | 40 | 1 | 9 | 0 |
| Carrot | 100 grams | 41 | 1 | 10 | 0 |
| Spinach | 100 grams | 23 | 2.9 | 3.6 | 0.4 |
| Brussels sprout | 100 grams | 43 | 3 | 9 | 0 |
| Mushroom | 100 grams | 22 | 3 | 3 | 0 |
Condiments
| Food | Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Ketchup | 100 grams | 101 | 1 | 27 | 0 |
| Mayonnaise | 100 grams | 680 | 1 | 1 | 75 |
| Mustard | 100 grams | 60 | 4 | 6 | 3 |
| BBQ sauce | 100 grams | 172 | 1 | 41 | 1 |
| Soy sauce | 100 grams | 60 | 11 | 6 | 0 |
| Tabasco sauce | 100 grams | 12 | 1 | 1 | 1 |
Vitamins and Minerals
Nutrient Reference Value (NRV) for adults²
Water-soluble Vitamins
| Vitamin B1 | Vitamin B2 | Vitamin B3 | Vitamin B5 | Vitamin B6 | Vitamin B7 | Vitamin B9 | Vitamin B12 |
| 1.1 mg/day | 1.4 mg/day | 16 mg/day | 6 mg/day | 1.4 mg/day | 50 µg/day | 200 µg/day | 2.5 µg/day |
| Vitamin C | |||||||
| 80 mg/day | |||||||
Fat-soluble Vitamins
| Vtamin A | Vtamin D | Vtamin E | Vtamin K | ||||
| 800 µg/day | 10 µg/day | 12 µg/day | 75 µg/day |
Macrominerals
| Calcium | Phosphorus | Magnesium | Potassium | ||||
| 800 mg/day | 700 mg/day | 375 mg/day | 2000 mg/day |
Trace Minerals
| Iron | Manganese | Copper | Zinc | Iodine | Selenium |
| 14 mg/day | 2 mg/day | 1 mg/day | 10 mg/day | 150 µg/day | 55 µg/day |
Micronutrient supplements should not be used as a replacement for a well-balanced diet.
Before using any micronutrient supplements, see a health care professional since excess of any micronutrients in the body can create toxicity and severe health issues.
© 2023 Tanushree Jain