Food Guide Table

 

In this basic food guide table, we list most basic foods, their protein and content in grams (g) for a suggested serving size and their calorie counts. Use this chart to compute your baseline calories consumption to gain muscle mass and weight loss.

Food (serving size)

Protein (g

Carbs (g)

Calories (g)

Almonds (2 oz) 12 10 340
Avocado (2 oz) 1 4 100
Banana (1medium) 1 28 110
Beans/lentils (4oz) 20 54 300
Berries (4 oz) 0 11 50
Bread (2 slides whole gain) 12 48 240
Cheese (4 oz low fat) 36 4 320
Chicken (6 oz low canned) 33 0 150
Chicken breast (8 oz Skinless) 48 0 360
Cottage cheese (1cup low fat) 30 7 190
Eggs (6 whole ) 38 3 450
Egg whites (12) 42 3 200
Fish (8 oz lean, white) 43 0 210
Oatmeal (100 g dry) 14 60 330
Ground beef (8 oz extra lean) 40 0 600
Milk (1 quart nonfat) 36 48 360
Olive oil (1 tbsp) 0 0 120
Orange (1 medium) 1 16 65
Pasta (6 oz) 21 120 630
Peanut butter (6 tbsp commercial) 21 18 570
Peanut butter (6 tbsp natural) 30 15 600
Peanuts (6 oz) 14 12 320
Potato baked (5″ x 2″, with skin) 5 50 220
Potato baked (8 oz, no skin) 4 50 210
Rice (1/2 cup precooked, brown) 10 70 320
Rice (1/2 cup precooked, white) 6 70 320
Salmon (8 oz Atlantic) 45 0 420
Sardines (6 oz in oil, drained) 45 0 360
Spinach (8 oz frozen) 6 6 50
Steak ( 8 oz New York) 62 0 500
Steak (8 oz round) 66 0 430
Tuna (6 oz canned) 33 0 150
Turkey bacon (4 oz) 22 0 150
Turkey breast (8 oz) 65 0 430
Vegetables (6 oz frozen, mixed) 4 0 60
Yams (8 oz baked) 2 38 160
Yogurt (8 oz plain) 13 17 120

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