Professional Documents
Culture Documents
Healthy Proteins Carbs and Fats Mettle
Healthy Proteins Carbs and Fats Mettle
FATS
Cooking:
Coconut Oil
Palm Oil
Avocado Oil
Macadamia Oil
Tallow
Clarified Butter (GHEE)
Grass Fed Butter
Eating and Condiments:
Coconut
Coconut oil
Coconut flakes
Coconut milk
Olives
Olive oil
Avacado
Avacado oil
Macadamia
Macadamia Oil
Macadamia Butter
Cashews
Hazelnuts
Other Seeds, Nuts
and Nut Butters
Supplements:
Fermented Cod Liver Oil +
High Vitamin Butter Oil
Fish Oil
AND FATS
FATS
AND FATS
FATS
Lean Protein Quantity Weight(g) Calories Protein(g) Carbs(g)
Meats:
Beef, flank steak lean 4 oz uncooked 113 155 24.20 0.00
Beef, ground lean 4 oz uncooked 113 155 24.30 0.00
Beef, round, top lean 4 oz uncooked 113 146 26.10 0.00
Beef, sirloin, lean 4 oz uncooked 113 144 25.00 0.00
Beef, tenderloin (filet) 4 oz uncooked 113 167 25.00 0.00
Bison, steak 4 oz uncooked 113 138 26.30 0.00
Chicken Breast 4 oz uncooked 113 110 26.00 0.00
Chicken Ground, lean 4 oz uncooked 113 100 24.00 0.00
Lamb, loin 4 oz uncooked 113 217 32.10 0.00
Pork Tenderloin 4 oz uncooked 113 123 23.60 0.00
Turkey Breast 4 oz uncooked 113 178 33.90 0.00
Turkey Ground, lean 4 oz uncooked 113 120 28.00 0.00
Venison 4 oz uncooked 113 136 25.90 0.00
Sea Food:
Clams, raw 1/2 cup (4 oz) 113 84 14.50 2.90
Cod, Pacific 4 oz uncooked 113 93 20.20 0.00
Crab, fresh, raw 4 oz uncooked 113 95 20.80 0.00
Flounder 4 oz uncooked 113 104 21.40 0.00
Haddock, raw 4 oz uncooked 113 96 20.00 0.00
Halibut, Pacific 4 oz uncooked 113 124 23.60 0.00
Herring (in water) 1 can (3.2 oz) 91 150 19.00 0.00
Lobster 4 oz uncooked 113 102 21.30 0.60
Mackerel, Atlantic 4 oz uncooked 113 230 21.00 0.00
Mackerel, Pacific (Jack) 4 oz uncooked 113 179 22.80 0.00
Mahi Mahi 4 oz uncooked 113 97 21.00 0.00
Mussels 4 oz raw 113 98 13.50 4.20
Oysters, Pacific 4 oz raw 113 92 10.70 5.60
Perch, Atlantic 4 oz raw 113 108 20.00 0.00
Rainbow Trout 4 oz uncooked 113 135 23.20 0.00
Roughy, orange 4 oz uncooked 113 84 20.00 0.00
Salmon (wild) 4 oz uncooked 113 206 28.80 0.00
Sardines (herring) canned in water 1 can (3.2 oz) 91 150 19.00 0.00
Scallops 4 oz raw 113 100 19.00 2.70
Sea Bass (striped) 4 oz uncooked 113 110 20.10 0.00
Shrimp 4 oz 113 120 23.00 1.00
Snapper 4 oz raw 113 112 24.00 0.00
Swordfish 4 oz raw 113 136 24.00 0.00
Tilapia 4 oz uncooked 113 110 23.00 0.00
Tuna, canned in water, chunk light 4 oz 113 120 26.00 0.00
Tuna, canned in water, albacore 4 oz 113 140 26.00 0.00
Tuna, Yellowfin (tune steak) 4 oz uncooked 113 123 26.50 0.00
Whitefish 4 oz uncooked 113 152 20.00 0.00
Vegetarian:
Tempeh 1/2 cup (2.9 oz) 82 160 15.40 7.80
Tofu, firm, raw 2.9 oz raw 117 117 12.80 3.50
Beans:
Adzuki, cooked 1 cup 230 294 17.00 57.00
Black,cooked 1 cup 172 227 15.00 41.00
Black Eyed Peas, cooked 1 cup 150 160 5.00 33.00
Garbonzo (chickpeas), cooked 1 cup 164 269 15.00 45.00
Kidney, cooked 1 cup 177 225 15.00 40.00
Lentil 1 cup 198 230 18.00 40.00
Lima, cooked 1 cup 188 216 15.00 39.00
Mung, cooked 1 cup 202 212 14.00 39.00
Navy Beans 1 cup 182 255 15.00 48.00
Pinto, cooked 1 cup 171 245 15.00 45.00
Nuts and Seeds:
Almond, raw 1/4 cup (1.2 oz) 34 210 7.00 7.00
Brazil, shelled 1/4 cup (4.9 oz) 139 240 5.00 5.00
Cashews, raw 1/4 cup (1.2 oz) 34 190 5.00 11.00
Chestnuts 1/4 cup 36 88 1.25 19.00
Hazelnuts, dried, chopped 1/4 cup (1 oz) 28 182 3.70 4.40
Macademia, raw 1/4 cup (1.1 oz) 31 230 3.00 5.00
Pecans, halves or pieces 1/4 cup (1 oz) 28 190 3.00 4.00
Pistachios 1/4 cup (1 oz) 28 164 5.80 7.10
Walnuts 1/4 cup (1.1 oz) 28 200 5.00 3.00
Chia Seeds 3 tbsp (1 oz) 28 139 4.40 12.40
Hemp Seeds (hemp hearts) 2 tbsp (1.1 oz) 31 165 11.40 7.20
Flaxseeds, ground 2 tbsp (0.7 oz) 20 93 4.00 6.00
Pumpkin Seeds, shelled, roasted 142 kernals (1 oz) 28 148 9.40 3.80
Sesame Seeds, whole, dried 1/4 cup (5.1 oz) 144 190 6.00 8.00
Sunflower Seeds, shelled 1/4 cup (1 oz) 28 170 7.00 6.00
Other:
Cage Free Whole Eggs 1 50 75 6.30 0.60
Egg Whites (Large) 6 198 102 21.00 1.80
Egg Whites (Liqud) 1 cup (8.6 oz) 244 120 26.00 1.00
Low/Non Fat Greek Yoghurt 6 oz 170 100 18.00 7.00
Low Fat (1%) Cottage Cheese 1/2 cup (4 oz) 113 100 17.50 5.00
Non Fat Cottage Cheese 1/2 cup (4 oz) 113 100 16.20 7.50
Supplements:
Whey Powder 1 scoop 24 90 18.00 2.00
Casein Powder 1 scoop 31 110 23.00 3.00
Hemp Powder 1 scoop 31 110 23.00 3.00
Soy Powder 1 scoop 31 120 25.00 2.00
Pea Powder 1 scoop 35 105 25.00 1.00
Brown Rice Powder 1 scoop 20 80 19.00 3.00
Hemp, Pea, Rice Blend Powder 1 scoop 30 223 37.00 12.00
Fat(g) Fiber(g)
5.60 0.00
6.00 0.00
3.80 0.00
4.00 0.00
6.70 0.00
2.70 0.00
1.00 0.00
0.50 0.00
8.80 0.00
2.60 0.00
3.70 0.00
1.00 0.00
2.70 0.00
1.10 0.00
0.80 0.00
0.70 0.00
1.40 0.00
1.00 0.00
2.60 0.00
8.00 0.00
1.00 0.00
15.80 0.00
9.00 0.00
0.80 0.00
2.50 0.00
2.60 0.00
1.00 0.00
3.90 0.00
1.00 0.00
9.20 0.00
8.00 0.00
0.90 0.00
2.70 0.00
2.00 0.00
1.00 0.00
1.00 0.00
2.00 0.00
1.00 0.00
2.00 0.00
1.10 0.00
6.00 0.00
9.00 3.30
7.10 0.00
0.00 17.00
1.00 15.00
1.00 8.00
4.00 12.00
1.00 11.00
1.00 16.00
1.00 13.00
1.00 15.00
1.00 19.00
1.00 15.00
19.00 9.00
12.00 2.00
15.00 1.00
1.00 1.75
18.00 1.70
24.00 2.00
20.00 3.00
13.70 3.10
20.00 3.00
10.80 10.70
10.10 1.00
6.00 4.60
12.00 1.80
17.00 4.00
15.00 3.00
5.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
1.30 0.00
0.00 0.00
2.00 0.00
0.50 1.00
0.50 1.00
1.50 0.00
0.00 0.00
0.00 2.00
3.00 11.00
Carbohydrates Quantity Weight(g) Calories Protein(g)
Veggies: (any meal)
Alfalfa sprouts 2 tbsp 2.8 2 0.02
Artichoke 1 med 128 60 4.2
Arugula 1 cup 6 6 0.06
Asparagus Spears 10 large 7" 187 50 4
Bean sprouts 1 cup 104 31 3
Beets 1 cup 170 70 2
Bell Peppers 1 cup, chopped 149 30 1
Bok Choy 1 cup 71 10 1
Broccoli 1 cup 91 44 4.6
Brussel Sprouts 1 cup 88 38 3
Cabbage, raw, shredded 1 cup 88 18 1
Carrots 1 large 7.5" 79 31 0.7
Cauliflower, raw, chopped 1 cup 99 26 2
Celery, raw, stalk 1 med 7.5" 45 6 0.3
Chard, Swiss, chopped 1 cup 85 6 0.6
Chives, raw 1 tbsp chopped 3 1 0
Collard Greens, raw 2 cups 79 25 2
Cucumber, with peel 1 small 158 19 1
Dandelion Greens, raw 1 cup, chopped 55 25 1
Eggplant, raw 1 cup pieces 85 22 0.8
Endive, raw 1/2 cup, chopped 25 4 0
Escarole, raw 1 head 513 87 6
Garlic, fresh 1 clove 5.6 4 0.2
Green Beans (string or snap), raw 1 cup 113 34 2
Kale, raw, chopped 1 cup 68 34 2.2
Leeks, raw 1 cup 87 64 1.6
Lemon Grass, raw 1 cup 67 66 1
Mixed Greens 1 cup, chopped 9 0.84
Mushrooms, white, raw pieces or slices 1 cup 71 18 2
Mustard Greens, raw 1 cup, chopped 56 15 2
Onion, white or yellow, raw, chopped 1 cup 147 60 1.8
Onion, green (scallion), raw, chopped 1 cup 99 32 1.8
Parsley, raw 1 cup 60 22 2
Pepper, bell or sweet, green or red med or 1/2 cup 119 20 0.7
Pepper, yellow, raw large 187 50 1.9
0.02 0 0.02
13.5 0.02 6.9
0.08 0 0.04
8 0 4
6 0 2
16 0 4
7 0 3
1.6 0.02 0.08
7.8 0.4 4.6
7.8 0.02 3.6
3.8 0.2 1.6
7.3 0.1 2.2
5.2 0.2 2.6
1.5 0.1 0.7
1.4 0 0.3
0 0 0
5 0 3
3.4 0 1.1
5 0 2
5 0.2 2
1 0 1
17 1 16
1 0 0.1
7.8 0.2 3.8
6.8 0.4 1.4
14.9 4 1.8
17 0 0
1.76 0.13 1.1
3 0.4 0.8
3 0 2
14 0 2.8
7.4 0.2 2.6
4 0 2
4 0 2
7 0 4
1.7 0 0
10 0.4 5
7 0 1
9.6 0.6 4.2
3.2 0.2 1.4
22 0 5
11 0 1
29 0 4
18.4 0.6 7.2
20.4 0.6 4
22.3 0.7 2.1
22 0 3
13.4 0.2 1.8
17.8 0.6 0.6
10.7 0.5 5
15.6 0.2 1
24 0 4
17 0.5 1
16.3 0.3 3.4
19 0 2
10 0 2
25 1 4
31.2 0.3 6
19.2 0.6 1.8
26 0 3
14.2 0.6 8.2
10.6 0 3.6
15 0.5 3
11.4 0.6 0.8
57 0 17
41 1 15
33 1 8
45 4 12
40 1 11
40 1 16
39 1 13
39 1 15
48 1 19
45 1 15
3.2 0.2 1.4
7.6 0.2 2
11 0 3
6 0 2
Fats: Quantity Weight(g) Calories Protein(g) Carbs(g)
Saturated Fats (Animal Fats):
Eggs (Pasture Raised) see proteins see proteins see proteins see proteins see proteins
Dairy see proteins see proteins see proteins see proteins see proteins
Meats see proteins see proteins see proteins see proteins see proteins
Butter (Kerrygold) 1 tbsp 14 50 0.00 0.00
Coconut Oil (extra virgin) 1 tbsp 14 125 0.00 0.00
Monounsaturated Fats:
Avacado 1 med (1.1 oz) 31 165 3.00 9.00
Olive Oil (extra virgin) 1 tbsp 120 0.00 0.00
Nuts (and Nut Butters):
Almond, raw 1/4 cup (1.2 oz) 34 210 7.00 7.00
Brazil, shelled 1/4 cup (4.9 oz) 139 240 5.00 5.00
Cashews, raw 1/4 cup (1.2 oz) 34 190 5.00 11.00
Chestnuts 1/4 cup 36 88 1.25 19.00
Hazelnuts, dried, chopped 1/4 cup (1 oz) 28 182 3.70 4.40
Macademia, raw 1/4 cup (1.1 oz) 31 230 3.00 5.00
Pecans, halves or pieces 1/4 cup (1 oz) 28 190 3.00 4.00
Pistachios 1/4 cup (1 oz) 28 164 5.80 7.10
Walnuts 1/4 cup (1.1 oz) 28 200 5.00 3.00
Polyunsaturated Fats:
Algea based EPA/DHA Oil 2 capsules 25 0.00 0.00
Fish Oil (HFL tested on label) 2 capsules 25 0.00 0.00
Flax Oil 1 teaspoon 5 ml 45 0.00 0.00
Hempseed Oil 1 tbsp 126 0.00 0.00
Nuts and Nut Butters (see above)
Seeds:
Chia Seeds 3 tbsp (1 oz) 28 139 4.40 12.40
Hemp Seeds (hemp hearts) 2 tbsp (1.1 oz) 31 165 11.40 7.20
Flaxseeds, ground 2 tbsp (0.7 oz) 20 93 4.00 6.00
Pumpkin Seeds, shelled, roasted 142 kernals (1 oz) 28 148 9.40 3.80
Sesame Seeds, whole, dried 1/4 cup (5.1 oz) 144 190 6.00 8.00
Sunflower Seeds, shelled 1/4 cup (1 oz) 28 170 7.00 6.00
Fat(g) Fiber(g)
15.00 9.00
13.60 0.00
19.00 9.00
12.00 2.00
15.00 1.00
1.00 1.75
18.00 1.70
24.00 2.00
20.00 3.00
13.70 3.10
20.00 3.00
1.00 0.00
3.00 0.00
5.00 0.00
14.00 0.00
10.80 10.70
10.10 1.00
6.00 4.60
12.00 1.80
17.00 4.00
15.00 3.00
Condiments Quantity Weight(g) Calories Protein(g) Carbs(g) Fat(g) Fiber(g)
Apple Cider Vinegar
Balsamic Vinegar
Basil, fresh, chopped
Black Pepper
Cardamom, ground
Cayenne
Chilies, red, raw
Cilantro
Cinnamon, ground
Cloves, ground
Coconut Surprise Aminos
Coriander, raw
Cumin, seed
Curry Powder
Curry Sauce
Dill
Ginger
Kimichi
Nutmeg, ground
Nutritional Yeast Flakes
Oregano, fresh
Paprika
Parsley, raw
Peanut Satay Sauce
Peppermint, fresh
Pesto
Red Wine
Salsa
Soy Sauce
Spearmint, fresh
Thyme, fresh
Tomatoe Sauce
Turmeric, ground
White Cooking Wine