Serving Size Animal Protein – Lean Calories Protein Carbs Fat Fiber
100 g Beef Bottom Round (Lean Only, Trimmed to 1/8″ Fat) 162 29.30 0.00 4.31
100 g Beef, Ground, 95% Lean 171 26.30 0.00 6.50
100 g Flank Steak,  Trimmed to 0″ Fat 188 27.66 0.00 8.24
100 g Beef Rib Eye 161 20.13 0.00 8.30
100 g Top Sirloin, Fat Trimmed Off, Broiled 177 30.80 0.00 5.00
100 g Bison, Roasted 143 28.40 0.00 2.40
100 g Canadian Bacon 185 24.24 1.35 8.44
100 g Carp 162 22.90 0.00 7.20
100 g Chicken Breast 195 29.55 0.00 7.72
100 g Cod, Atlantic 105 22.80 0.00 0.90
1 Egg White 17 3.60 0.24 0.06
1 Egg Whole, Large 74 6.29 0.38 4.97
100 g Elk, Round 156 30.94 0.00 2.64
100 g Emu, Rump 112 22.83 0.00 1.64
100 g Flounder 117 24.20 0.00 1.50
100 g Haddock (fish) 112 24.20 0.00 0.90
100 g Halibut (Atlantic & Pacific) 110 20.81 0.00 2.29
100 g Ham, Extra Lean 107 18.80 0.70 2.60
100 g Lobster 98 20.50 1.30 0.60
100 g Orange Roughy 105 22.60 0.00 0.90
100 g Ostrich, Top Loin 155 28.10 0.00 3.90
100 g Pastrami 146 21.80 0.10 5.80
100 g Pike, Walleye 119 24.50 0.00 1.60
100 g Pork Tenderloin 136 20.54 0.00 5.41
100 g Salmon 146 21.62 0.00 5.93
100 g Sea Bass 124 23.60 0.00 2.60
100 g Shrimp, Kirkland 70 15.00 1.00 0.40
100 g Snapper 128 26.30 0.00 1.70
100 g Swordfish 155 25.40 0.00 5.10
100 g Tilapia 96 20.08 0.00 1.70
100 g Trout, Rainbow 169 24.30 0.00 7.20
2.6 oz Tuna, White Albacore, Starkist Pouch 80 16.00 0.00 1.50
100 g Tuna, Yellowfin 139 30.00 0.00 1.20
100 g Turkey Ground  93/7 160 22.00 0.00 8.00
100 g Venison,Shoulder 191 36.30 0.00 3.90
100 g Venison/Deer Steak 150 29.80 0.00 2.61
100 g Whitefish 172 24.50 0.00 7.50
100 g Yogurt, Greek, Plain Nonfat 59 11.00 4.00 0.00
1 Scoop Muscle Pharm Combat 140 25.00 5.00 1.50
Serving Size Animal Protein – Moderate Fat Calories Protein Carbs Fat Fiber
100 g Beef, Ground Sirloin 90% Lean 214 26.60 0.00 11.10
100 g Beef, Ground 85% lean 250 25.90 0.00 15.50
100 g Beef, Prime Rib 266 25.91 0.00 17.32
100 g Beef, Short Ribs 295 30.80 0.00 18.10
100 g Chicken Leg 230 25.74 0.00 13.35
100 g Chicken Thigh 245 24.85 0.00 15.36
100 g Chicken Wing 288 26.64 0.00 19.30
100 g Chuck Roast (at pot trimmed to 1/8 fat) 19.23 0.00 17.98
100 g Corned Beef, Brisket 251 18.20 0.00 19.00
100 g Duck, Roasted, skin  not eaten 200 23.38 0.00 11.15
100 g Ground beef 80/20 14.42 16.80
100 g Lamb, ground 283 24.70 0.00 19.70
100 g Pork Chop, Bone-In 250 26.70 0.00 15.10
100 g Salmon, Atlantic 206 22.10 0.00 12.30
100 g Turkey, Ground 235 27.40 0.00 13.10
100 g Yogurt, Greek, Plain Nonfat 59 11.00 4.00 0.00
Serving Size Animal Protein – High Fat Calories Protein Carbs Fat Fiber
1 Slice Bacon, Cooked 27 1.85 0.07 2.09
1 Slice Bacon, Turkey, Cooked 31 2.37 0.25 2.23
100 g Beef Tongue 284 19.30 0.00 22.30
Serving Size Cheeses Calories Protein Carbs Fat Fiber
50 g American Cheese 165 9.20 3.92 12.59
50 g Bleu Cheese 297 18.00 2.10 24.00
50 g Cheddar Cheese 202 12.45 0.00 16.57
50 g Colby Cheese 195 12.00 0.00 16.30
100 g Cottage Cheese 2% 100 13.74 3.63 1.93
50 g Feta Cheese 140 8.70 0.10 11.40
50 g Goat Cheese, Hard 226 15.30 1.10 17.80
50 g Monterey Cheese 186 12.24 0.34 15.14
50 g Mozzarella Cheese 157 13.00 0.40 11.30
50 g Ricotta Cheese 64 3.50 1.40 5.00
28g Philly cream cheese 100 2.00 1.00 9.00
50g Swiss Cheese 190 13.46 2.69 13.90
Serving Size Legumes, Seeds & Nuts Calories Protein Carbs Fat Fiber
100 g Beans, Black (Boiled) 132 8.9 23.7 0.5 8.7
100 g Beans, Garbanzo (Boiled) 164 8.9 27.4 2.6 7.6
100 g Beans, Kidney, (Boiled) 127 8.7 22.8 0.5 6.4
100 g Beans, Lima, (Boiled) 115 7.80 20.90 0.40 7.00
100 g Beans, Navy (Bolied) 140 8.2 26.1 0.6 10.5
100 g Beans, Pinto (Boiled) 143 9 26.2 0.7 9
100 g Beans, White (Boiled) 139 9.7 25.1 0.4 6.3
100 g Cowpeas (Black-Eyed) 116 7.7 33.11 3.52 7.7
100 g Edamame 122 11 10 5 5
100g Lentils (Boiled) 116 9 20.1 0.4 7.9
100 g Peas, Green 81 5.42 14.46 0.4 5.1
100 g Peas, Split (Boiled) 118 8.3 21.1 0.4 8.3
50 g Almonds 289 10.63 9.87 25.32 5.9
50 g Brazil Nuts 328 7.2 6.1 33.2 3.8
50 g Cashews 277 9.1 15.08 21.9 1.6
50 g Hazel Nuts 314 7.5 8.4 30.4 4.9
50 g Macadamian Nuts 359 4 6.9 37.9 4.3
50 g Pistachios 284 10.68 13.5 22.98 5.1
50 g Pecans 346 4.58 6.93 35.98 4.8
50 g Walnuts 327 7.62 6.8 32.6 3.4
1 TBSP Nut Butter, Almond 101 2.41 3.4 9.46 0.6
1 TBSP Nut Butter,Peanut Butter 94 4.01 3.13 8.06 1
50 g Tempeh, Tonzu 95 8.40 3.70 4.20
79 g Tofu, Firm, Nasoya 70 7.00 2.00 3.00
1 Slice Tofu, Soft Silken 46 4.03 2.44 2.27
1 TBSP Sesame Seeds 52 1.60 2.10 4.50 1.1
1 TBSP Sunflower Seeds 47 1.50 1.90 4.00 0.9
1 TBSP Pumpkin Seeds 57 2.70 1.30 4.50 0.3
1 TBSP Whole Flax Seed 55 1.88 2.97 4.34 2.8
Serving Size Grains & Grain Products Calories Protein Carbs Fat Fiber
100 g Amaranth (Cooked) 102 4.00 19.00 2.00 2.00
1 Bagel, Plain, Medium 289 11.90 56.10 1.70 2.40
100 g Barley (Cooked) 123 2.26 28.22 0.44 3.80
100 g Bread, Pita 275 9.10 55.70 1.20 2.20
100 g Bread, Rye 259 8.50 48.30 3.30 5.80
1 Slice Bread, Whole Wheat 259 9.13 47.14 4.11 4.40
100 g Buckwheat (Cooked) 92 3.38 19.94 0.62 2.70
100 g Bulgur (Cooked) 83 3.08 18.58 0.24 4.50
100 g Corn, Yellow, Sweet 86 3.22 19.02 1.18 2.70
100 g Couscous (Cooked) 112 3.79 23.22 0.16 2.20
100 g Grits (Cooked) 45 1.06 9.55 0.14 0.20
100 g Millet (Cooked) 119 3.51 23.67 1.00 1.30
50g Oatmeal 194 8.44 33.14 3.45 5.30
50g Oat Bran 123 8.65 33.11 3.52 7.70
100 g Pasta, Whole Wheat 348 14.63 75.03 1.40 0.00
100 g Quinoa (Cooked) 143 5.01 26.35 2.22 2.30
100 g Rice, Brown, Medium Grain (Cooked) 112 2.32 23.51 0.83 1.80
100 g Rice, White, Medium Grain (Cooked) 130 2.38 28.59 0.21 0.30
100 g Sorghum 339 11.30 74.63 3.30 6.30
Serving Size Vegetables, Starchy Calories Protein Carbs Fat Fiber
100 g Beans, Black (Boiled) 132 8.9 23.7 0.5 8.7
100 g Beans, Garbanzo (Boiled) 164 8.9 27.4 2.6 7.6
100 g Beans, Kidney, (Boiled) 127 8.7 22.8 0.5 6.4
100 g Beans, Lima, (Boiled) 115 7.80 20.90 0.40 7.00
100 g Beans, Navy (Bolied) 140 8.2 26.1 0.6 10.5
100 g Beans, Pinto (Boiled) 143 9 26.2 0.7 9
100 g Beans, White (Boiled) 139 9.7 25.1 0.4 6.3
100 g Cowpeas (Black-Eyed) 116 7.70 33.11 3.52 7.70
100 g Edamame 122 11.00 10.00 5.00 5.00
100g Lentils (Boiled) 116 9.00 20.10 0.40 7.90
100 g Parsnips (Cooked) 75 1.20 17.99 0.30 4.90
100 g Potato, Red 72 1.89 15.90 0.14 1.70
100 g Potato, Sweet 86 1.57 20.12 0.05 3.00
100 g Potato, White 70 1.65 15.71 0.10 2.40
Serving Size Veggies, Fibrous Calories Protein Carbs Fat Fiber
100 g Artichoke (Cooked) 67 3.37 10.87 2.29 5.20
100 g Asparagus 23 2.80 3.00 0.00 2.10
100 g Bean Sprouts 30 3.00 5.90 0.20 1.80
100 g Bok Choy (Cooked,Boiled) 12 1.56 1.78 0.16 1.00
100 g Broccoli 34 2.82 6.64 0.37 2.60
100 g Brussel Sprouts 43 3.38 8.95 0.30 3.80
100 g Cabbage 24 1.44 5.58 0.12 2.30
100 g Carrots 41 0.93 9.58 0.24 2.80
100 g Cauliflower 25 2.00 5.30 0.10 2.50
100 g Celery 14 0.17 2.97 0.69 1.60
100 g Chard, Swiss 19 1.80 3.74 0.00 1.60
100 g Collard Green (cooked) 56 2.73 6.41 2.73 3.60
100 g Cucumber 15 0.65 3.63 0.11 0.50
100 g Green Snap Beans 31 1.82 7.13 0.12 3.40
100 g Green String Beans 31 1.80 7.10 0.10 3.40
100 g Jicama 38 0.72 8.82 0.09 4.90
100 g Kale (Cooked) 51 1.83 5.47 3.12 1.90
100 g Leeks (Cooked) 94 1.51 14.24 4.00 1.80
100 g Lettuce 14 0.90 2.97 0.14 1.20
100 g Mushroom, Portobello 26 2.50 5.07 0.20 1.50
100 g Mushrooms, Shiitake 16 1.80 0.40 5.00 0.40
100 g Mushrooms, White 28 2.00 0.30 0.50 0.00
100 g Mustard Greens 26 2.70 4.90 0.20 3.30
100 g Okra 43 1.92 5.08 2.32 2.60
100 g Onions, Red 42 0.92 10.11 0.08 1.40
100 g Onions, Purple 39 2.00 9.00 0.00 2.00
100 g Peas, Green 81 5.42 14.46 0.40 5.10
100 g Peas, Sugar Snap 42 2.80 7.55 0.20 2.60
100 g Peas, Sweet 72 4.30 8.60 1.30 4.50
100 g Peppers, Bell 26 0.99 6.03 0.30 2.00
100 g Peppers, Green 20 0.86 4.64 0.17 1.70
100 g Peppers, Green Hot Chili 40 2.00 9.46 0.20 1.50
100 g Peppers, Jalapeno 30 1.35 5.91 0.62 2.80
100 g Peppers, Red 26 0.99 6.03 0.30 2.00
100 g Peppers, Red Hot Chili 40 1.87 8.81 0.44 1.50
100 g Peppers, Yellow 27 1.00 6.32 0.21 0.90
100 g Radishes 16 0.68 3.40 0.10 1.60
100 g Rhubarb 22 1.50 1.70 0.20 0.00
100 g Rutabagas 36 1.20 8.13 0.20 2.50
100 g Spinach 23 2.86 3.63 0.36 2.20
100 g Squash, Butternut 45 1.00 11.69 0.10 2.00
100 g Squash, Summer, Yellow 16 1.21 3.35 0.18 1.10
100 g Squash, Spaghetti 31 0.64 6.91 0.57 0.00
100 g Tomato, Cherry 18 0.88 3.92 0.20 1.20
100 g Tomato, Grape 18 0.88 3.92 0.20 1.20
100 g Tomato, Green 23 1.20 5.10 0.20 1.10
100 g Tomato, Red 18 0.88 3.92 0.20 1.20
100 g Turnips 28 0.90 6.43 0.10 1.80
100 g Turnip Greens 18 0.82 3.92 0.16 1.80
100 g Water Chestnuts 97 1.40 23.94 0.10 3.00
100 g Zuchini 16 1.21 3.35 0.18 1.10
Serving Size Fruits Calories Protein Carbs Fat Fiber
100 g Apple 52 0.26 13.81 0.17 2.40
100 g Applesauce, Unsweetened 43 0.17 11.29 0.05 1.20
100 g Apricot 48 1.40 11.20 0.40 2.00
100 g Banana 89 1.09 22.84 0.33 2.60
100 g Blueberries 57 0.74 14.49 0.33 2.40
100 g Cantaloupe 34 0.84 8.16 0.19 0.90
100 g Cherries 63 1.06 16.01 0.20 2.10
100 g Clementines 35 0.63 8.89 0.11 1.30
25 g Cranberries, Dried 77 0.02 20.59 0.34 1.40
100 g Dragonfruit 51 0.78 12.38 0.38 1.70
100 g Figs 74 0.75 19.18 0.30 2.90
100 g Grapefruit 42 0.77 10.66 0.14 1.60
100 g Grapes 69 0.72 18.10 0.16 0.90
100 g Honeydew Melon 36 0.54 9.09 0.14 0.80
100 g Kiwi 61 1.14 14.66 0.52 3.00
100 g Mango 65 0.51 17.00 0.27 1.80
100 g Nectarine 44 1.06 10.55 0.32 1.70
100 g Orange 47 0.94 11.75 0.12 2.40
100 g Papaya 39 0.61 9.81 0.14 1.80
100 g Peach 39 0.91 9.54 0.25 1.50
100 g Pear 58 0.38 15.46 0.12 3.10
100 g Pear, Asian 51 0.61 12.99 0.28 4.40
100 g Pineapple 48 0.54 12.63 0.12 1.40
100 g Plums 46 0.70 11.42 0.28 1.40
25 g Prunes, Dired, Pitted 60 0.55 15.97 0.09 1.80
25 g Raisins 75 0.77 19.80 0.12 0.90
100 g Raspberries 52 1.20 11.94 0.65 6.50
100 g Starfruit 31 1.04 6.73 0.33 2.80
100 g Strawberries 32 0.67 7.68 0.50 3.00
100 g Tangerines 53 0.31 13.34 0.81 1.80
100 g Ugli Fruit 45 1.00 11.00 0.00 2.00
100 g Watermelon 30 0.61 7.55 0.15 0.40
Serving Size Fats  Calories Protein Carbs Fat SFA PUFA MUFA
50 g Almonds 289 10.63 9.87 25.32 1.94 6.11 16.08
50 g Avocado 80 1.00 4.26 7.33 1.06 0.91 4.90
50 g Brazil Nuts 328 7.2 6.1 33.2 3.80 0.43 2.99
1 TBSP Butter 102 0.12 0.01 11.52 7.29 0.43 2.99
50 g Cashews 276 9.11 15.10 21.92 3.89 3.92 11.90
1 TBSP Coconut Milk 50 0.54 1.00 5.20 4.61 0.06 0.22
25 g Coconut 89 0.83 3.81 8.37 7.42 0.09 0.36
1 TBSP Cream, Half & Half 20 0.44 0.64 1.72 1.07 0.06 0.50
1 TBSP Cream, Heavy Whipping 51 0.31 0.42 5.51 3.43 0.21 1.59
50 g Hazel Nuts 314 7.5 8.4 30.4 2.23 3.96 22.83
50 g Macadamian Nuts 359 4 6.9 37.9 6.03 0.75 29.44
1 TBSP Oil, Canola 124 0.00 0.00 14.00 0.99 4.14 8.26
1 TBSP Oil, Coconut 117 0.00 0.00 13.60 11.76 0.25 0.79
1 TBSP Oil, Grapeseed 120 0.00 0.00 13.60 1.31 9.51 2.19
1 TBSP Oil, Olive, Extra Virgin 119 0.00 0.00 13.50 1.86 9.85 1.42
1 TBSP Oil, Peanut 119 0.00 0.00 13.54 2.28 4.32 6.24
1 TBSP Oil, Safflower 120 0.00 0.00 13.60 0.84 1.95 10.15
1 TBSP Oil, Sesame 120 0.00 0.00 13.60 1.93 5.67 5.40
1 TBSP Oil, Sunflower 120 0.00 0.00 13.60 1.40 8.94 2.65
50 g Olives 58 0.46 2.70 5.64 0.75 0.48 4.16
50 g Peanuts 284 12.90 8.06 24.62 3.42 7.78 12.21
50 g Pecans 346 4.58 6.93 35.98 3.09 10.80 20.40
50 g Pistachios 284 10.68 13.5 22.98 2.77 6.95 12.11
1 TBSP Sour Cream 31 0.46 0.61 3.02 1.87 0.11 0.87
50 g Walnuts 327 7.62 6.86 32.6 3.06 23.59 4.47
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