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Levels of protein, carbohydrate and fat in Food
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| Food | Portion Size | Protein (grams) | Carb (grams) | Fat (grams) |
| All-Bran | 28 grams | 4 | 21 | 0.5 |
| Almonds (dry roasted) | 55 grams | 9 | 14 | 31 |
| Apple | 1 weighing 150 grams | 0.3 | 21 | 0.5 |
| Apple Juice | 170 ml | 0.3 | 21 | 0.1 |
| Avocado | 1 weighing 200 grams | 4 | 15 | 30.8 |
| Bacon | 3 slices weighing 19 grams | 5.8 | 0 | 9.4 |
| Bagel | 1 | 11 | 56 | 2.6 |
| Banana | 1 whole | 1.2 | 27 | 0.6 |
| Beer | 340 ml | 0.9 | 13 | 0 |
| Blackberries | 1 cup | 1 | 18 | 0.6 |
| Broccoli (cooked) | 1/2 cup or 78 grams | 2.3 | 4 | 0.2 |
| Butter | 1 teaspoon | 0 | 0 | 4.1 |
| Cadbury Caramello Icecream | 100 grams | 4.4 | 25 | 10.6 |
| Cadbury Lite Chocolate | 75 gram bar (whole bar) | 5.4 | 7.1 | 27 .8 |
| Capsicum (green, raw) | 1/2 cup weighing 50 grams | 0.4 | 3 | 0.2 |
| Carrot (cooked) | 1/2 cup or 78 grams | 0.9 | 8 | 0.1 |
| Cauliflower (cooked) | 1/2 cup or 62 grams | 1.2 | 3 | 0.1 |
| Cheese (cheddar) | 28 grams | 7 | 0 | 9.4 |
| Chicken Breast (without skin) | 100 grams | 30 | 0 | 4.5 |
| Coconut Cream | 100 ml | 1.4 | 2.8 | 16.1 |
| Coke | 200 ml | 0 | 21 | 0 |
| Cooked Oatmeal | 1 cup | 6 | 25 | 0.4 |
| Corn Flakes | 1 � cup or 28 grams | 2.3 | 24 | 0.1 |
| Cows Milk (any kind) | 1 cup | 8 | 12 | 4.7 |
| Creamed Corn | 1/2 cup or 28 grams | 2.2 | 23 | 0.5 |
| Crumpet | 1 | 2.6 | 14.7 | 0.3 |
| Duck | 100 grams | 23.5 | 0 | 11.2 |
| Egg | 1 whole weighing 50 grams | 6 | 1 | 5.6 |
| English Muffin (plain) | 1 | 4.5 | 26 | 1.1 |
| Enriched Soy Milk | 250 ml | 5.25 | 20.25 | 7.25 |
| Fresh & Fruity Berry Yoghurt | 100 grams | 4.5 | 18.9 | 1 |
| Grapes (green) | 1 cup or 200 grams | 1 | 27 | 0.2 |
| Green Beans (cooked) | 1/2 cup or 62 grams | 1.2 | 5 | 0.2 |
| Greenseas Tuna (tomato & basil) | 1 tin weighing 95 grams | 15.9 | 2.6 | 4.9 |
| Greenseas Tuna Pouch | 1 packet weighing 150 grams | 34.8 | 2.3 | 1.7 |
| Gregg's Jelly | 1/2 cup or 145 grams | 1.5 | 19.1 | 1 |
| Griffins Meal Mates | 4 crackers | 2.1 | 15 | 6.9 |
| Grilled Pork Chop | 1 weighing 150 grams | 20 | 0 | 28 |
| Kellog's Bran Flakes | 3/4 cup | 3.6 | 22 | 0.5 |
| Kidney Beans (cooked) | 1 cup | 15.4 | 40 | 0.9 |
| Kiwifruit | 1 whole or 76 grams | 0.8 | 11 | 0.3 |
| Kumara (baked) | 1 weighing 118 grams | 2 | 28 | 0.1 |
| Lamb | 110 grams | 30 | 0 | 7.6 |
| Lean Steak | 110 grams | 20 | 0 | 19 |
| Lentils (cooked) | 1 cup | 17.9 | 40 | 0.7 |
| Low Fat Milk 2% | 1 cup | 8.1 | 12 | 4.7 |
| Mainland Brie | 40 grams | 8.4 | 1 | 15.4 |
| McDonald's Big Mac | 1 | 25.5 | 39 | 35 |
| Minced Beef (lean) | 115 grams | 28 | 0 | 20.9 |
| Muffin Split (apricot) | 1 | 5.9 | 29.1 | 1 |
| Mushrooms (raw) | 1 cup | 1.5 | 3 | 0.3 |
| Mussels (baked) | 85 grams | 20 | 6 | 3.8 |
| NFS Bio Optimised Whey Protein | 2 heaped tbsp or 50 grams | 40 | 3.1 | 3.6 |
| Nutrigrain (wheat) | 3/4 cup | 2.5 | 24 | 0.3 |
| Oatmeal (cooked) | 1 cup weighing 234 grams | 6 | 25 | 0.4 |
| Olive Oil | 1 tablespoon | 0 | 0 | 13 |
| Onion (cooked) | 1/2 cup weighing 105 grams | 1 | 7 | 0.2 |
| Orange Juice | 225 ml, nearly 1 cup | 1.7 | 26 | 0.1 |
| Oysters (steamed) | 85 grams | 12 | 7 | 4.2 |
| Popcorn (air popped) | 1 cup weighing 8 grams | 1 | 6 | 0.3 |
| Potato (boiled, skin on) | 1 weighing 135 grams | 2.3 | 27 | 0.1 |
| Protein 8 Choc Peanut Bar | 1 bar weighing 70 grams | 30 | 1 | 8 |
| Protein 8 Frosted Lemon Bar | 1 bar weighing 70 grams | 30 | 6 | 7 |
| Pumpkin Seeds | 28 grams | 7 | 5 | 13 |
| Pumpkin (cooked) | 1 cup weighing 245 grams | 1.8 | 12 | 0.2 |
| Red 8 Premium Whey Protein | 3 scoops, 30 grams | 24.65 | 0.98 | 1.45 |
| Red Wine | 115 ml | 0.2 | 2 | 0 |
| Rice Bubbles | 28 grams | 1.9 | 25 | 0.2 |
| Rice Cakes (brown rice) | 1 weighing 9 grams | 0.7 | 7 | 0.3 |
| Rolled Oats (dry) | 1 cup | 13 | 54 | 5.1 |
| Sealord Salmon (lemon & pepper) | 1 tin weighing 85 grams | 14.9 | 1.4 | 15.2 |
| Smoked Chicken | 150 grams | 28.8 | 1.8 | 14.7 |
| Snapper Fillets | 85 grams | 22 | 0 | 1.5 |
| Soy Beans | 1 cup | 28 | 17 | 15.4 |
| Srawberries (frozen, unsweetened) | 1 cup weighing 150 grams | 0.6 | 14 | 0.2 |
| Tinned Salmon | 100 grams | 16.3 | 1 | 7 |
| Tofu (firm) | 45 grams | 10 | 0 | 0 |
| Tomato (raw) | 1 weighing 123 grams | 1.1 | 5 | 0.3 |
| Tuna Flavoured 70% Tuna | 85 grams | 17.7 | 0.3 | 11.5 |
| Unsweetened Yoghurt | 100 grams | 4.9 | 6.3 | 4.9 |
| V Soft Drink | 350 ml bottle | 0 | 39 | 0 |
| Venison Sausages | 1 | 10.2 | 3.39 | 20.5 |
| Vogel's Toast Slice (organic) | 1 slice | 3.8 | 15.9 | 1 |
| Watties Baked Beans | 205 grams | 10 | 28.3 | 0.4 |
| Watties Spaghetti | 205 grams | 3.7 | 31.4 | 0.6 |
| White Flour Roll | 1 roll weighing 50 grams | 4.3 | 28 | 0.4 |
| White Rice (enriched & cooked) | 1 cup | 4.8 | 60 | 0.4 |
| White Wine | 115 ml | 0.2 | 1 | 0 |
| Whole Wheat Pasta (cooked) | 1 cup | 7.5 | 37 | 0.8 |
| Yellow Beans (cooked) | 1 cup weighing 177 grams | 16.2 | 45 | 1.9 |
| Zucchini (raw) | 1/2 cup | 0.8 | 2 | 0.1 |
| Zucchini (cooked) | 1/2 cup | 0.8 | 4 | 0.1 |
Protein is: Anything that comes from an animal - meat, fish, eggs, dairy products. Also nuts & seeds, as well as soy products.
Fat is: Any oil from a nut or seed, fat on meat, avocado, butter, margarine etc. Beneficial ones are any from a nut or seed or fish. Unhealthy are any fats from animal products, except from fish.
Carbohydrates are: (most other foods) Anything to do with sugar - whether it be healthy or not (fruit or lollies), also anything from a cereal or grain, or any root vegies (potato, kumara etc).
*You can have more protein than suggested, but ideally not
less.
(No more than 40 grams at a time)
*If you eat less carb than suggested, you will burn more fat from that meal.
*Never eat a carbohydrate by itself.
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