Macros in Foods
Find out the macronutrient ratio of different foods at a glance.
Click on each ingredient to discover additional information; including calories and macronutrient values in grams.
Baked
- Gluten Free Tortilla Wraps 3% Protein 89% Carbs 8% Fat
- Gluten Free Breadcrumbs 16% Protein 73% Carbs 11% Fat
- Gluten Free Burger Buns 6% Protein 84% Carbs 10% Fat
- Gluten Free Wholegrain Pitta Bread 11% Protein 76% Carbs 13% Fat
- Gluten Free Multiseed Bread 9% Protein 56% Carbs 35% Fat
- Bread Crumbs 14% Protein 74% Carbs 12% Fat
- Whole Wheat Burger Bun 18% Protein 67% Carbs 15% Fat
- Whole Wheat Tortillas 13% Protein 59% Carbs 28% Fat
- Whole Wheat Pita Bread 14% Protein 78% Carbs 8% Fat
- Whole Grain Bread 20% Protein 65% Carbs 15% Fat
- Cottage Cheese (1% fat) 71% Protein 16% Carbs 2% Fat
- Sunflower Oil 0% Protein 0% Carbs 100% Fat
Grains, Noodles and Pasta
- Gluten Free Bran Flakes 9% Protein 95% Carbs 6% Fat
- Gluten Free Tagliatelle 8% Protein 87% Carbs 5% Fat
- Gluten Free Penne 8% Protein 87% Carbs 5% Fat
- Gluten Free Linguine 8% Protein 87% Carbs 5% Fat
- Brown Rice Flour 8% Protein 85% Carbs 7% Fat
- Self Rising Flour 12% Protein 84% Carbs 4% Fat
- Arborio/Carnaroli Rice 7% Protein 92% Carbs 1% Fat
- Whole Grain Wheat Flour 11% Protein 84% Carbs 5% Fat
- Granola 11% Protein 38% Carbs 51% Fat
- Bran Flakes 14% Protein 79% Carbs 7% Fat
- Quinoa 15% Protein 70% Carbs 15% Fat
- Wholegrain Penne Pasta 15% Protein 78% Carbs 7% Fat
- Tagliatelle Pasta 16% Protein 80% Carbs 4% Fat
- Linguine Pasta 13% Protein 82% Carbs 5% Fat
- Brown Rice 8% Protein 85% Carbs 7% Fat
- White Rice 8% Protein 91% Carbs 1% Fat
- Oats 17% Protein 67% Carbs 16% Fat
Protein Powders
Other
Beef
Pastes, Sauces, and Gravies
Vegetables
- Capers (canned) 26% Protein 53% Carbs 21% Fat
- Watercress 60% Protein 34% Carbs 6% Fat
- Tinned Sweet Corn 11% Protein 78% Carbs 11% Fat
- Green Beans 20% Protein 75% Carbs 5% Fat
- Yellow Bell Pepper 13% Protein 81% Carbs 6% Fat
- Green Peas 26% Protein 70% Carbs 4% Fat
- Roasted Red Peppers 17% Protein 83% Carbs 0% Fat
- Arugula 33% Protein 48% Carbs 19% Fat
- Green Bell Pepper 15% Protein 79% Carbs 6% Fat
- Cherry Tomatoes 20% Protein 80% Carbs 0% Fat
- Baby Spinach 40% Protein 60% Carbs 0% Fat
- Sun-Dried Tomatoes 18% Protein 73% Carbs 9% Fat
- Sweetcorn 13% Protein 75% Carbs 12% Fat
- Iceberg Lettuce 22% Protein 71% Carbs 7% Fat
- Mixed Salad Leaves 40% Protein 60% Carbs 0% Fat
- Canned Tomatoes 16% Protein 72% Carbs 12% Fat
- Red Chilli Pepper 16% Protein 76% Carbs 8% Fat
- Garlic 15% Protein 82% Carbs 3% Fat
- Asparagus 35% Protein 61% Carbs 4% Fat
- Butternut Squash 8% Protein 91% Carbs 1% Fat
- Zucchini 24% Protein 62% Carbs 14% Fat
- White Button Mushrooms 44% Protein 47% Carbs 9% Fat
- Eggplant 13% Protein 81% Carbs 6% Fat
- Celery 17% Protein 74% Carbs 9% Fat
- Cabbage 18% Protein 79% Carbs 3% Fat
- Red Bell Pepper 13% Protein 78% Carbs 9% Fat
- Romaine Lettuce 24% Protein 63% Carbs 13% Fat
- Sweet Potato 7% Protein 92% Carbs 1% Fat
- Cucumber 14% Protein 81% Carbs 5% Fat
- Carrot 8% Protein 87% Carbs 5% Fat
- Cauliflower 26% Protein 66% Carbs 8% Fat
- Spring Onion 19% Protein 77% Carbs 4% Fat
- Red Onion 10% Protein 90% Carbs 0% Fat
- Onion 10% Protein 88% Carbs 2% Fat
- Spinach 39% Protein 49% Carbs 12% Fat
- Tomato 17% Protein 75% Carbs 8% Fat
- Broccoli 27% Protein 65% Carbs 8% Fat
Finfish and Shellfish
- Prawns (cooked) 100% Protein 0% Carbs 0% Fat
- Atlantic Salmon 40% Protein 0% Carbs 60% Fat
- Canned Tuna 78% Protein 0% Carbs 22% Fat
- Smoked Salmon 65% Protein 0% Carbs 35% Fat
- Atlantic Mackerel 37% Protein 0% Carbs 63% Fat
- Tuna Steak 96% Protein 0% Carbs 4% Fat
- Atlantic Cod 92% Protein 0% Carbs 8% Fat
Poultry
Sweets
Nuts and Seeds
- Peanuts 17% Protein 10% Carbs 73% Fat
- Pistachio Nuts 14% Protein 18% Carbs 68% Fat
- Mixed Nuts 12% Protein 14% Carbs 74% Fat
- Pumpkin Seeds 20% Protein 7% Carbs 73% Fat
- Sunflower Seeds 13% Protein 13% Carbs 74% Fat
- Chia Seeds 13% Protein 33% Carbs 54% Fat
- Cashew Nuts 12% Protein 21% Carbs 67% Fat
- Walnuts 9% Protein 7% Carbs 84% Fat
- Almonds 14% Protein 14% Carbs 72% Fat
- Peanut Butter 17% Protein 10% Carbs 73% Fat
Beverages
Fruits and Fruit Juices
- Pitted Dates 3% Protein 96% Carbs 1% Fat
- Mango 5% Protein 90% Carbs 5% Fat
- Red Grapes 4% Protein 94% Carbs 2% Fat
- Tangerines (mandarin) 5% Protein 90% Carbs 5% Fat
- Sweet Cherries 6% Protein 91% Carbs 3% Fat
- Frozen Banana 4% Protein 93% Carbs 3% Fat
- Mixed Berries 5% Protein 89% Carbs 6% Fat
- Lime 6% Protein 90% Carbs 4% Fat
- Frozen Strawberries 7% Protein 86% Carbs 7% Fat
- Frozen Blueberries 5% Protein 91% Carbs 4% Fat
- Raspberries 8% Protein 82% Carbs 10% Fat
- Blueberries 5% Protein 91% Carbs 4% Fat
- Pineapple 4% Protein 94% Carbs 2% Fat
- Kiwifruit 7% Protein 86% Carbs 7% Fat
- Black Olives 0% Protein 15% Carbs 85% Fat
- Plum 5% Protein 90% Carbs 5% Fat
- Watermelon 7% Protein 89% Carbs 4% Fat
- Apricot 10% Protein 83% Carbs 7% Fat
- Avocado 5% Protein 20% Carbs 75% Fat
- Peach 8% Protein 87% Carbs 5% Fat
- Raisins 4% Protein 95% Carbs 1% Fat
- Strawberries 7% Protein 86% Carbs 7% Fat
- Pear 2% Protein 96% Carbs 2% Fat
- Lemon 10% Protein 85% Carbs 5% Fat
- Oranges 7% Protein 91% Carbs 2% Fat
- Banana 4% Protein 93% Carbs 3% Fat
- Apple 2% Protein 96% Carbs 2% Fat
Dairy and Egg
- Goats Cheese 24% Protein 0% Carbs 76% Fat
- Milk (1% Fat) 32% Protein 47% Carbs 21% Fat
- Egg 36% Protein 2% Carbs 62% Fat
- Greek Yogurt 38% Protein 16% Carbs 46% Fat
- American Cheese (fat free) 67% Protein 33% Carbs 0% Fat
- Sour Cream 4% Protein 6% Carbs 90% Fat
- Sour Cream (low fat) 9% Protein 12% Carbs 79% Fat
- Whipped Cream 5% Protein 19% Carbs 76% Fat
- Heavy Whipping Cream 2% Protein 3% Carbs 95% Fat
- Light Whipping Cream 3% Protein 4% Carbs 93% Fat
- Butter 0% Protein 0% Carbs 100% Fat
- Light Cream (coffee or table) 5% Protein 7% Carbs 88% Fat
- Cream (half and half) 9% Protein 13% Carbs 78% Fat
- Swiss Cheese 28% Protein 6% Carbs 66% Fat
- Romano Cheese 33% Protein 4% Carbs 63% Fat
- Ricotta Cheese (part skim milk) 33% Protein 15% Carbs 52% Fat
- Ricotta Cheese (whole milk) 26% Protein 7% Carbs 67% Fat
- Parmesan Cheese 36% Protein 4% Carbs 60% Fat
- Mozzarella Cheese (whole milk) 30% Protein 3% Carbs 67% Fat
- Gouda Cheese 28% Protein 3% Carbs 69% Fat
- Feta Cheese 22% Protein 6% Carbs 72% Fat
- Edam Cheese 28% Protein 2% Carbs 70% Fat
- Cream Cheese 7% Protein 5% Carbs 88% Fat
- Cheddar Cheese 25% Protein 1% Carbs 74% Fat
- Brie (cheese) 25% Protein 1% Carbs 74% Fat
- Blue Cheese 24% Protein 3% Carbs 73% Fat
Fats and Oils
Legumes
- Chickpeas 20% Protein 64% Carbs 16% Fat
- Canned Cannellini Beans 27% Protein 69% Carbs 4% Fat
- Tofu 32% Protein 11% Carbs 57% Fat
- Canned Lentils 30% Protein 67% Carbs 3% Fat
- Hummus 18% Protein 33% Carbs 49% Fat
- Canned Black Beans 26% Protein 71% Carbs 3% Fat
- Canned Kidney Beans 25% Protein 69% Carbs 6% Fat
- Lentils 29% Protein 68% Carbs 3% Fat