Below is a list of the best bodybuilding foods and their
macronutrient profiles, with the information below you can build a diet based
on your own particular goals, mass building, getting lean, or just basic
maintenance of your diet.
Meat, Fish, Poultry. (per ounce, 28g)
Food Calories Protein(g) Carbohydrates(g) Fat(g)
Atlantic Salmon 56.6
7.7 nil 2.4
Bacon back (grilled) 27.0
3.4 nil 1.2
Beef (mince-lean) 53.0
8.0 nil 2.1
Beef (silverside) 54.4
8.7 nil 1.8
Beef (sirloin-grilled) 64.0
9.3 nil 2.8
Beef (topside) 54.7 9.9 nil
1.5
Catfish (fillet) 46.6
8.0 nil 1.2
Chicken (breast) 49.7
9.6 nil 1.2
Chicken (drumstick) 23.6
3.7 nil 0.9
Chicken (thigh) 33.6 4.3 nil
4.3
Cod 32.6 7.1 nil
0.3
Crab (Alaskan) 30.1 5.9 nil
0.6
Deli roast beef 15.5 2.5 0.6
0.3
Halibut 43.5 8.4 nil
0.9
Ham (sliced-lean) 40.7
6.2 0.3 1.5
Lamb (leg) 63.7
8.2 nil 3.7
Pork tenderloin 51.0
8.7 nil 1.5
Scallops 27.3
5.2 0.9 0.3
Shrimps 30.8
6.5 nil nil
Tuna (bluefish-fresh) 57.2
9.3 nil 1.8
Tuna (canned-white) 39.8
8.0 nil 0.9
Turkey (breast) 42.9
9.3 nil nil
Venison (tenderloin) 46.3
9.3 nil 0.6
Dairy & Egg Products. (per ounce, 28g)
Food Calories Protein(g) Carbohydrates(g) Fat(g)
Egg (whole-1 large) 74
6.0 trace 5.0
Egg (substitute-50ml) 53
8.0 trace 2.0
Egg (white-1 large) 18.0
4.0 trace trace
Low fat buttermilk (250ml) 98.0
8.0 12 2.0
Ricotta cheese (part skimmed) 38.3 3.13 1.3 2.24
Yogurt (plain fat-free) 15.8
1.6 2.1 trace
Cheddar Cheese (reduced fat) 54.8 7.8 1.1 2.2
Swiss Cheese (reduced fat) 56.0
8.9 1.1 1.1
Skimmed Milk(250ml) 86
8.0 12 trace
Cottage Cheese (2%) 25.0
4.0 1.0 1
Nuts Seeds and Oils. (per ounce, 28g)
Food Calories Protein(g) Carbohydrates(g) Fat(g)
Almonds 183
6.7 6.7 15.6
Almond Butter (1 tbsp) 101
2.5 3.5 9.5
Canola oil (1 tbsp) 124
0.0 0.0 14
Flaxseeds (1 tbsp) 59
2.3 4.0 4.0
Olive Oil (1 tbsp) 119
0.0 0.0 14
Peanut butter 96 4.0 3.0
8.5
Peanuts (dry roasted) 186
7.8 6.7 15.6
Walnuts 207
4.5 4.5 21.2
Grains, Breads, and Pasta. (per ounce, 28g)
Food Calories Protein(g) Carbohydrates(g) Fat(g)
Bagel, plain (1 small-3”) 190
7 37
1
Barley, pearl (cooked) 33.7
7 7.7
0.1
Bran Muffin (1 small) 178
5 32
5
Brown Rice (cooked) 31.1
0.7 6.4 0.2
Corn, tortilla (1) 58
2 12 1
Couscous (cooked) 30.8
1 6.4
trace
Crumpet (1) 134 4 26
1
Flour, tortilla (8”dia) 146
4 25
3
Macaroni (wholewheat) 39.3
1.4 8 0.2
Oatmeal (cooked) 17.2
0.7 3.0 0.2
Rye bread (1 slice) 83
3.0 16 1.0
Sourdough Bread (1 slice) 88
3.0 17 1.0
Spaghetti (wholewheat) (cooked) 39.3 1.4 8.0 0.2
Wheatgerm (1tbsp) 26
2.0 4.0 0.5
White rice (cooked) 31
0.6 6.8 trace
Wholegrain Cereal 84
2.0 21.4 0.9
Wholegrain Crackers (5) 90
2.0 14 3.0
Wholemeal Bread (1 slice) 73
3.0 13 1
Wholemeal Pitta (1) 170
6.0 35 2.0
Wholemeal Pretzels 115
3.3 21.4 0.9
Wild Rice (cooked) 28.1
1.1 5.9 0.1
Fruits (per ounce, 28g)
Food Calories Protein(g) Carbohydrates(g) Fat(g)
Apple 1 (med) 72 trace 19
trace
Apricots (3) 50
2.0 12 trace
Avocado (1/4) 80 1.0 4.0
7.0
Banana (1 med) 105
1.0 30 trace
Blueberries 50.6
0.1 3.9 trace
Cantaloupe 9.4 0.1 2.2
trace
Cherries (tart) 14 0.3 3.4
trace
Grapefruit (1/2 Medium) 41
1.0 10 trace
Grape Juice (100 ml) 45.2
trace 19 trace
Grapes (seedless) 20
0.1 5.4 trace
Melon (cubed) Honeydew 10
0.1 5.4 trace
Mango (cubes) 18 0.1 4.7
trace
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