Macros List…

MyFitnessPal or My Macros are great tools you can use to log your food and get a handle on how much you’re eating every

day. Still, it’s hard to figure out what items exactly to choose when you’re logging food – sometimes there is a discrepancy

between the macros and calories listed for some brands..

To help alleviate some of the frustration, I thought you might appreciate this list. I’ve added many common items with macros

that we feel are accurate across a broad spectrum of sources.


Item, Carbs, Fat, Protein

Boneless, Skinless Chicken Breast, 4 oz. 0g 3g 23g

Tuna (water packed), 5 oz. can 0g 1g 28g

Salmon Filet, 4 oz. 0g 2g 15g

Shrimp. 3 oz. 0g 2g 18g

Extra Lean Ground Beef or Ground Round, 4 oz. 0g 4g 24g

1 egg 0g 5g 6g

1 cup of egg whites 0g 0g 21g

Rib eye Steak, 8 oz. 0g 30g 50g

Top round steak, 4oz. 0g 8g 35g

Sirloin steak, 4 oz. 0g 15g 35g

Beef Tenderloin (aka Filet, Filet Mignon) 3 oz. 0g 6g 24g

NY Strip Steak, 8 oz. 0g 8g 32g

Flank Steak (Sir Fry, Fajita), 4 oz. 0g 8g 32g

Pork Loin, 4 oz. 0g 6g 23g

Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts),

4 oz.

0g 2g 26g

Starchy Carbs

Item, Carbs, Fat, Protein

Sweet Potatoes, raw, 4 oz. 23g 0g 2g

Quinoa, 1/4 cup dry 31g 3g 6g

Oats 1/2 cup dry 27g 3g 5g

Old Fashioned Grits 1/4 cup dry 32g 1g 4g

White rice, 1/4 cup dry 42g 0g 3g

White potatoes, raw 20g 0g 2g


Item, Carbs, Fat, Protein

Lettuce, 1.5 cups 2g 0g 1g

Broccoli, 1 cup raw 6g 0g 2g

Asparagus, 1 cup raw 4g 0g 2g

Spinach, 1 cup raw 1g 0g 1g

Multi Colored Bell Peppers, 1/2 cup raw 2g 0g 1g

Brussels Sprouts, 1/2 cup raw 4g 0g 1g

Cauliflower, 1 cup raw 5g 0g 2g

Zucchini, 1 cup raw 4g 0g 2g

Cucumber, 1 cup raw 4g 0g 1g

Mushrooms, 1 cup raw 2g 0g 2g


Item, Carbs, Fat, Protein

Apple, 1 small 15g 0g 0g

Banana, 1 medium 27g 0g 1g

Mango, 1 cup 25g 1g 1g

Navel orange, 1 medium 16g 0g 2g

Blueberries, 1 cup 21g 0g 1g

Strawberries, 1 cup 11g 0g 1g

Blackberries, 1 cup 14g 0g 2g

Healthy Fats

Item, Carbs, Fat, Protein

Natural Style Peanut Butter or Almond Butter, 2 tbsp. 8g 16g 7g

Olive Oil, 1 tbsp. 0g 14g 0g

Clarified or organic butter, 1 tbsp. 0g 7g 0g

Coconut Oil, 1 tbsp. 0g 14g 0g

Avocado, 1 medium 3g 21g 3g

I hope this list will be helpful to you!