List of Common Food Macros | Protein, Carbs & Fat |

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List of comman food macros :-किसी भी Fitness goal को achive करने के लिए Workout जितना जरुरी है उतना ही सही Diet को follow करना भी बहोत जरुरी है ।

इससे पेहले के Blog मे हमने अपना Diet plan कैसे बनाते है यह जाना । अगर आपने उसे नहीं पढ़ा तो नीचे दी गयी link  से आप उसे पढ़ सकते है ।

Read  :-अपना खुद का डाइट प्लान कैसे बनाएं

Diet plan बनाने के बाद सही food selection करना भी बहोत जरुरी है । इसके लिए  आपको यह पता  होना चाहिए की किस Food मे कितने ग्राम  Protein, Carbs और Fat होता है ।

इस लिए आज के इस blog मे हमने बताया है की किस Food मे कितनी Calories होती है और कितने ग्राम Protein, Carbs और Fat होता है ।

Lean Protein Source Food Macros

ItemQtyCaloriesProteinCarbsFat
Egg whites6 nos10321.61.40.3
whole Eggs17860.65
Chicken breast100 gm1103101
Tuna fish100 gm10624.80.90.4
Greek Yogurt100 gm601040
Low Fat milk250 ml1169.513.72.1
Low Fat paneer100 gm20017.54.32.1
Turkey
Breast
100 gm12523.802.6
Tofu100
gm
8410.11.15.3

Read :- Top 10 High Protein Foods for vegetarian

Complex Carbohydrates Source Food Macros

FoodQtyCaloriesProteinCarbsFat
Oats40 gm1505273
Whole wheat Roti(7″)11064220.5
Whole Wheat Bread1 slice603111
Whole Wheat Pasta100 gm35312.372.32.6
Sweet Potato861.620.10.1
Chickpeas100 gm35824426
Lentiles1 cup23018400.8
Kidney Beans100 gm3602355.91.6
Quinoa1841847323
Brown Rice100 gm3206702

Nuts And Fats Food Macros

FoodsQtyCaloriesProteinCarbsFat
Almond28 gm1626614
Peanuts28 gm16074.513.8
Walnuts28 gm1834.33.818.3
Cashew28 gm1555.18.512.3
Pistachio28 gm17067.712.9
Peanut Butter2 tbsp1907816
Almond Butter2 tbsp1807616
Olive Oil1 tbsp1190013.5
Flex seeds10 gm551.934.3

Dairy Products Food Macros

FoodsQtyCalorieProteinCarbsFats
Milk (3.2%)250 ml1617.914.88.5
Skim milk250 ml858.511.60
Yogurt100 gm 1185.923.50
Cheese1 slice80506
Paneer100 gm32320225
Soy milk200 ml1066.39.53.7

Fruits

FoodQtyCaloriesProteinCarbsFat
Apple1 cup570.3150.2
Banana1 piece1101.3270
Mango1 cup991.424.70.6
Orange1 piece621.215.40.2
Strawberry1 cup531.112.70.5
Grapes1 cup620.615.80.3
Guava100 gm682.6141
Kiwi1 piece451115
Pineapple1 cup801220
Watermelon1 cup460.911.60.2

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Supplement

SupplementQtyCaloriesProteinCarbsFat
Whey protein Concentrate30 gm1272422.5
Whey Protein Isolate30 gm112241.81
Mass Gainer100 gm37315761
Protein X35 gm13112190.7
Horlicks Protein Plus30 gm100101015

Read :- Top 5 whey protein powder in india |

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