The majority of foods have some mix of carbs, fat, and protein – even vegetables incorporate all three macronutrients! So here is a number of some whole foods and their protein, carbohydrate, and fat content.
The reason I’m showing you the 3 macronutrients is because people are likely to eat a lot of of the wrong foods and they are packing on weight or stuck at a plateau and not losing weight. Typically a person is very likely to over eat on starchy carbohydrates or fat.
Some foods may have more fat than protein, incorporating an unnecessary amount of calories in such a small portion. You want to be alert of these foods so you make sure and eat the right portion so you can easily losing weight.
Food Type : Protein / Carbohydrates / Fats (in grams)
- · Cashew Nuts ¼ cup: 5 / 9 / 12
- · Tempeh 4 oz.: 16 / 14 / 6
- · Almond Butter 1 Tb: 2 / 3 / 9
- · Peanut Butter 1 Tb: 4 / 3.5 / 8
- · Black Beans ½ cup: 7.5 / 20 / 5
- · Sunflower seeds raw ¼ cup: 6 / 6 / 14
One food I enjoy is almond butter. The issue is it’s loaded with fat which means it’s very calorie dense. Every gram of fat is equal to 9 calories of energy where as protein and carbs have 4 calories per gram. You have to spend more energy to burn off 1 gram of fat than 1 gram of protein or carbs.
Fat is not particularly bad, it’s the amount that is the issue.
Our body’s require fat for many functions so please do not slash them out completely. On average for a woman, you want to eat between 7-12 gr. of protein per sitting based on your calories for the day and if you are eating it for a snack or as part of your main meal.
So, there are just a handful of recommendations to ensure you get sufficient protein into your everyday diet.