big in vegas
MuscleChemistry Registered Member
Carbohydrates
Brown Rice - 1 cup cooked - 218 cal - 46g c - 5g p - 2g f
Brown Rice - 1/2 cup uncooked - 344 cal - 77g c -7g p - 2.5g f
Oats - 1 cup uncooked - 300 cal - 54g c - 10g p - 5g f
Oats - 1/2 cup uncooked - 150 cal - 27g c - 5g p - 2.5g f
Quinoa - 1/2 cup uncooked - 318 cal - 59g c - 11g p - 5g f
W. Wheat Spaghetti- 2oz dry - 198 cal - 40g c - 8g p - 1g f
Ezekiel Bread - 1 slice - 80 cal - 15g c - 4g p - 1g f
Lentils - 1 cup cooked - 230 cal - 40g c - 18g p - 1g f
Sweet Potato - 1 medium (5"x2" or 100g) - 99 cal - 23g c - 2g p - 1g f
Asparagus - 4 spears - 13 cal - 2g c - 1g p - 0g f
Broccoli - 1 cup chopped (5oz) - 41 cal -7g c - 4 g p - 0g f
Green Beans - 1 cup (4.5 oz) - 41 cal - 9g c - 2g p - 0g f
Brussel Sprouts- 1 cup (6oz) - 65 cal - 13g c - 6g p - 1g f
Green Pepper -1 medium 2.5"x2.5" - 24 cal -6g c - 1g p - 0g f
Spinach (frozen) - 1 cup (5oz) - 48 cal - 7g c - 6g p -1g f
Spinach (fresh) - 10oz - 65 cal - 10g c - 8g p - 1g f
Apple (w/skin) - Medium (5oz or 2 3/4") - 72 cal - 19g c -0g p - 0g f
Banana - Medium - (7 - 7 1/2 ") - 105 cal - 27g c - 1g p - 0g f
Blueberries - 1 cup - (100 berries) - 83 cal - 21g c -1g p -0g f
Kiwi Fruit - 1 medium (skin off) - 46 cal - 11g c - 1g p - 0g f
Mango - 1 skinned cleaned fruit - (6 1/2oz) - 135cal - 35g c - 1g p - 1g f
Pineapple - 1 cup - (chunks in water or fresh- not in syrup) - 74 cal - 20g c - 1g p - 0g f
Pear - medium - (6oz) - 96 cal - 26g c - 1g p - 0g f
Raspberries - 1 cup (45 medium berries) - 64 cal - 15g c - 1g p - 1g f
Strawberries - 1 cup (10 medium - stems removed) - 46 cal - 11g c -1g p -0g f
Proteins
Egg - 1 large - 74 cal - 0g c - 6g p - 5g f
Egg - 1 x-large - 85 cal - 0g c - 7g p- 6g f
Egg White - 1 large - 17 cal - 0g c - 4g p -0g f
Egg White - 1 x-large - 21cal - 0g c - 5g p- 0g f
Chicken Breast , boneless, skinless (medium - 3.5 oz) - 150 cal - 0g c -28g p - 3g f
Beef , bottom round , trimmed of fat (3.5 oz) - 169 cal - 0g c - 28g p -5g f
Beef , ground , 90% lean , 10% fat (3.5oz) - 230 cal - 0g c -28g p -12g f
Beef , ground , 95%lean, 5% fat (3.5oz) - 193 cal - 0gc - 29g p -8g f
Beef , tenderloin (fillet) , trimmed of fat (3.5oz) - 235 cal - 0g c - 27g p - 13g f
Turkey Breast , boneless ,skinless (3.5 oz) - 135 cal - 0g c - 30g p -1g f
Turkey , ground , 97% lean , 3% fat (4oz) - 140 cal - 0g c - 26g p - 3g f
Pork , tenderloin , trimmed of fat (3.5oz) - 173 cal - 0g c - 28g f - 6g f
Pork , canadian bacon , per 1 oz slice - 43 cal - 0g c - 6g p - 2g f
Fish , flounder/sole (1 fillet /4.5oz) - 149 cal - 0g c - 31g p -2g f
Fish , orange roughy (4.5oz) - 114 cal - 0g c - 24g p - 1g f
Fish , salmon, fresh (3oz) - 175 cal - 0g c - 19g p - 11g f
Fish , salmon (pink) , canned (3oz) - 118 cal - 0g c - 17g p -5g f
Fish , tilapia (3.5oz) - 128 cal - 0g c - 26g p - 3g f
Fish , tuna , bluefin , (3oz) - 156 cal - 0g c - 25g p - 5g f
Fish , tuna , yellowfin , (3oz) - 118 cal - 0g c - 25g p - 1g f
Fish , tuna - chunk light , canned in water (1 can) - 191 cal - 0g c - 42g p -1g f
Fish , tuna - white , canned in water (1 can) - 220 cal - 0g c - 41g p - 5g f
Fats
Almonds , (1oz - approx 20) - 164 cals - 6g c - 6g p - 14g f
Almond Butter , (1 tablespoon) - 101 cal - 3g c - 2g p - 9g f
Macadamia Nuts , (1oz - approx 10) - 204 cal - 4g c - 2g p - 21g f
Natural Peanut Butter , (1 tablespoon) - 100 cal - 3g c - 4g p - 8g f
Walnuts , (10z - approx 14 halves) - 185 cal - 4g c - 4g p - 18g f
Olive Oil , (1 tablesppon) - 119 cal - 0g c - 0g p - 13g f
Flaxseed Oil , (1 tablespoon) - 120 cal - 0g c - 0g p - 13g f
Flaxseed Oil , Capsule (1000mg) - 9 cal - 0g c - 0g p - 1g f
Fish Oil , Capsule (1000mg) - 9 cal - 0g c - 0g p -1g f
Brown Rice - 1 cup cooked - 218 cal - 46g c - 5g p - 2g f
Brown Rice - 1/2 cup uncooked - 344 cal - 77g c -7g p - 2.5g f
Oats - 1 cup uncooked - 300 cal - 54g c - 10g p - 5g f
Oats - 1/2 cup uncooked - 150 cal - 27g c - 5g p - 2.5g f
Quinoa - 1/2 cup uncooked - 318 cal - 59g c - 11g p - 5g f
W. Wheat Spaghetti- 2oz dry - 198 cal - 40g c - 8g p - 1g f
Ezekiel Bread - 1 slice - 80 cal - 15g c - 4g p - 1g f
Lentils - 1 cup cooked - 230 cal - 40g c - 18g p - 1g f
Sweet Potato - 1 medium (5"x2" or 100g) - 99 cal - 23g c - 2g p - 1g f
Asparagus - 4 spears - 13 cal - 2g c - 1g p - 0g f
Broccoli - 1 cup chopped (5oz) - 41 cal -7g c - 4 g p - 0g f
Green Beans - 1 cup (4.5 oz) - 41 cal - 9g c - 2g p - 0g f
Brussel Sprouts- 1 cup (6oz) - 65 cal - 13g c - 6g p - 1g f
Green Pepper -1 medium 2.5"x2.5" - 24 cal -6g c - 1g p - 0g f
Spinach (frozen) - 1 cup (5oz) - 48 cal - 7g c - 6g p -1g f
Spinach (fresh) - 10oz - 65 cal - 10g c - 8g p - 1g f
Apple (w/skin) - Medium (5oz or 2 3/4") - 72 cal - 19g c -0g p - 0g f
Banana - Medium - (7 - 7 1/2 ") - 105 cal - 27g c - 1g p - 0g f
Blueberries - 1 cup - (100 berries) - 83 cal - 21g c -1g p -0g f
Kiwi Fruit - 1 medium (skin off) - 46 cal - 11g c - 1g p - 0g f
Mango - 1 skinned cleaned fruit - (6 1/2oz) - 135cal - 35g c - 1g p - 1g f
Pineapple - 1 cup - (chunks in water or fresh- not in syrup) - 74 cal - 20g c - 1g p - 0g f
Pear - medium - (6oz) - 96 cal - 26g c - 1g p - 0g f
Raspberries - 1 cup (45 medium berries) - 64 cal - 15g c - 1g p - 1g f
Strawberries - 1 cup (10 medium - stems removed) - 46 cal - 11g c -1g p -0g f
Proteins
Egg - 1 large - 74 cal - 0g c - 6g p - 5g f
Egg - 1 x-large - 85 cal - 0g c - 7g p- 6g f
Egg White - 1 large - 17 cal - 0g c - 4g p -0g f
Egg White - 1 x-large - 21cal - 0g c - 5g p- 0g f
Chicken Breast , boneless, skinless (medium - 3.5 oz) - 150 cal - 0g c -28g p - 3g f
Beef , bottom round , trimmed of fat (3.5 oz) - 169 cal - 0g c - 28g p -5g f
Beef , ground , 90% lean , 10% fat (3.5oz) - 230 cal - 0g c -28g p -12g f
Beef , ground , 95%lean, 5% fat (3.5oz) - 193 cal - 0gc - 29g p -8g f
Beef , tenderloin (fillet) , trimmed of fat (3.5oz) - 235 cal - 0g c - 27g p - 13g f
Turkey Breast , boneless ,skinless (3.5 oz) - 135 cal - 0g c - 30g p -1g f
Turkey , ground , 97% lean , 3% fat (4oz) - 140 cal - 0g c - 26g p - 3g f
Pork , tenderloin , trimmed of fat (3.5oz) - 173 cal - 0g c - 28g f - 6g f
Pork , canadian bacon , per 1 oz slice - 43 cal - 0g c - 6g p - 2g f
Fish , flounder/sole (1 fillet /4.5oz) - 149 cal - 0g c - 31g p -2g f
Fish , orange roughy (4.5oz) - 114 cal - 0g c - 24g p - 1g f
Fish , salmon, fresh (3oz) - 175 cal - 0g c - 19g p - 11g f
Fish , salmon (pink) , canned (3oz) - 118 cal - 0g c - 17g p -5g f
Fish , tilapia (3.5oz) - 128 cal - 0g c - 26g p - 3g f
Fish , tuna , bluefin , (3oz) - 156 cal - 0g c - 25g p - 5g f
Fish , tuna , yellowfin , (3oz) - 118 cal - 0g c - 25g p - 1g f
Fish , tuna - chunk light , canned in water (1 can) - 191 cal - 0g c - 42g p -1g f
Fish , tuna - white , canned in water (1 can) - 220 cal - 0g c - 41g p - 5g f
Fats
Almonds , (1oz - approx 20) - 164 cals - 6g c - 6g p - 14g f
Almond Butter , (1 tablespoon) - 101 cal - 3g c - 2g p - 9g f
Macadamia Nuts , (1oz - approx 10) - 204 cal - 4g c - 2g p - 21g f
Natural Peanut Butter , (1 tablespoon) - 100 cal - 3g c - 4g p - 8g f
Walnuts , (10z - approx 14 halves) - 185 cal - 4g c - 4g p - 18g f
Olive Oil , (1 tablesppon) - 119 cal - 0g c - 0g p - 13g f
Flaxseed Oil , (1 tablespoon) - 120 cal - 0g c - 0g p - 13g f
Flaxseed Oil , Capsule (1000mg) - 9 cal - 0g c - 0g p - 1g f
Fish Oil , Capsule (1000mg) - 9 cal - 0g c - 0g p -1g f
