Macronutrient Breakdown

Carbohydrate, Fat and Protein Quantities in Common Foods

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  Carbohydrate (g) 
Oats (1cup/80g)   57
Weetabix (1 biscuit)   15
Brown bread (1 slice)   16
Brown tortillas (1 wrap)   30
Brown rice (1/2 cup/100g - uncooked)   77
Brown pasta (1/2 cup/95g - uncooked)   63
Potatoes (1 medium potato)   24
Sweet potatoes   28
Quinoa (1/2 cup/90g - uncooked)   50
Bananas (1 banana)   20

  Fat (g)              
Nuts (1 handful)  24
Peanut butter (thick spread on toast)  13
Flaxseed/linseed (1tbsp)  4
Chia seed (1tbsp)  3
Avocado  14
Eggs  5
Salmon (1 medium fillet)  19
Mackerel (1 medium fillet)
 18
Extra virgin olive oil (1tbsp)  13

  Protein (g)     
Eggs (1 egg)  7
Milk (1 pint)  20
Natural yogurt (1/2 large pot)  14
Chicken (1 medium breast)  38
Tuna (1 can)  31
Cod (1 medium fillet)  26
Minced beef (100g)  26
Pork (1 chop)
 43
Cottage cheese (4 tbsp)  15
Nuts (1 handful)   14