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Macro cheat sheet
The macro basics plus 20 common foods at a glance. Print it or save as PDF.
LensNutra
Macro Cheat Sheet
4
Protein · kcal/g
4
Carbs · kcal/g
9
Fat · kcal/g
7
Alcohol · kcal/g
| Food | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| 🍗 chicken breast | 165 | 31g | 0g | 3.6g |
| 🥚 an egg | 72 | 6.3g | 0.4g | 4.8g |
| 🐟 salmon | 206 | 22g | 0g | 13g |
| 🐟 tuna | 160 | 36g | 0g | 1.5g |
| 🥩 steak | 244 | 27g | 0g | 15g |
| 🥛 Greek yogurt | 100 | 17g | 6g | 0.7g |
| 🧊 tofu | 176 | 20g | 4.4g | 11g |
| 🧀 cottage cheese | 110 | 12.5g | 4.5g | 4.8g |
| 🫘 black beans | 227 | 15.2g | 40.8g | 0.9g |
| 🫛 lentils | 230 | 17.9g | 39.9g | 0.8g |
| 🌰 almonds | 164 | 6g | 6g | 14g |
| 🥣 oatmeal | 150 | 6g | 27g | 3g |
| 🍚 white rice | 205 | 4.3g | 45g | 0.4g |
| 🍠 a sweet potato | 103 | 2.3g | 24g | 0.2g |
| 🍌 a banana | 105 | 1.3g | 27g | 0.4g |
| 🍎 an apple | 95 | 0.5g | 25g | 0.3g |
| 🥑 an avocado | 160 | 2g | 9g | 15g |
| 🥜 peanut butter | 188 | 8g | 6g | 16g |
| 🥦 broccoli | 31 | 2.5g | 6g | 0.3g |
| 🍞 whole wheat bread | 82 | 4g | 14g | 1.1g |
Per typical serving. Values are USDA averages and vary by brand and preparation.
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