All rights reserved.

Top Bodybuilding Foods: Protein Content, Carbs and Fat Content

Fruits, Juices and Vegetables
























































     



Grains



























































     

Legumes and Nuts































     

Miscellaneous






















Flex Magazine/BSN Nutritionals
Fruits
 Calories
 Protein
 Carbs
 Fat
1 Large apple
110
0
30
0
1 Avocado
289
3
15
27
1 Medium Banana
105
1
27
0
1 cup blueberries
83
1
21
0
1 medium canteloupe
188
5
45
1
1/2 large grapefruit
53
1
13
1
1 medium nectarine
60
1
14
1
1 large orange
86
2
22
0
1 medium peach
38
1
9
0
1 medium pear
96
1
26
0
1 cup sliced pineapple
79
1
20
0
1 cup raspberries
64
1
15
1
1 cup whole strawberries
46
1
11
0
         
Juices
 Calories
 Protein
 Carbs
 Fat
8 ounces apple juice
(unsweetened)
117
0
29
0
8 ounces grapefruit juice
96
1
23
0
8 ounces orange juice
110
2
25
1
8 ounces tomato juice
41
2
10
0
Vegetables
Calories
Protein
Carbs
Fat
20 asparagus spears
60
6
12
0
1 can green beans
52
3
12
0
1 cup chopped broccoli
31
3
6
0
1 cup Brussels sprouts
38
3
8
0
1 medium carrot
25
1
6
0
1 cup chopped cauliflower
28
1
3
0
1 medium celery stalk
6
0
1
0
1 cup canned corn
133
4
30
2
1 cup eggplant
20
1
5
0
1 medium onion
46
1
11
0
1 cup peas
118
8
21
1
1 baked potato, medium
161
4
37
0
2 cups salad (greens)
44
3
8
0
1 medium sweet potato
103
2
24
0
1 medium tomato
22
1
5
0
1/2 cup tomato sauce (marinara)
92
2
14
0
1 cup sliced boiled zucchini
29
1
7
0
Breads Crackers
Calories
Protein
Carbs
Fat
1 medium plain bagel
289
11
56
2
1 medium bran muffin
305
8
55
8
1 plain dinner roll
84
2
14
2
1 English muffin, plain
134
4
26
1
1 English muffin, whole wheat
134
6
27
1
1 plain hamburger roll
120
4
21
2
1 slice multigrain bread
65
3
12
1
1 large pita bread (white 6.5 in)
165
5
33
1
1 large pita bread (wheat 6.5 in)
170
6
35
2
1 slice pumpernickel bread
65
2
12
1
1 slice rye bread
83
3
15
1
6 Saltine crackers
154
3
26
4
1 slice white bread
66
2
13
1
1 slice whole wheat bread
70
3
13
1
6 whole wheat crackers
108
2
18
4
Cereal
Calories
Protein
Carbs
Fat
1 cup Cheerios
111
4
22
2
1 cup corn flakes
101
2
24
0
1 cup grits, cooked
143
3
31
0
1 packet cream of wheat, instant
102
3
22
0
1/2 cup Grape Nuts
208
6
47
1
1 cup cooked oatmeal
147
6
25
2
1 cup Raisin Bran
178
5
43
1
1 cup Rice Krispies
108
2
24
0
1 cup Special K
117
7
22
0
1 cup Wheaties
106
3
24
1
Pasta (cooked)
Calories
Protein
Carbs
Fat
1 cup egg noodles
221
7
40
3
1 cup macaroni and cheese
370
16
68
4
1 cup rice noodles
192
2
44
0
1 cup soba
113
6
24
0
1 cup spaghetti
221
8
43
1
1 cup whole wheat pasta
174
7
37
1
Rice (cooked)
Calories
Protein
Carbs
Fat
1 cup brown rice (medium grain)
218
5
46
2
1 rice cake
35
1
7
0
1 cup white rice (medium grain)
242
4
53
0
1 cup white rice (Long grain)
205
4
45
0
1 cup wild rice
166
7
35
1
Legumes (cooked)
Calories
Protein
Carbs
Fat
1 cup baked beans
239
12
54
1
1 cup black beans
227
15
41
1
1 cup chickpeas
286
12
54
3
1 cup soybeans
254
22
20
12
1/2 cup hummus
207
10
18
12
1 cup kidney beans
225
15
40
1
1 cup lima beans
216
15
39
1
1 cup navy beans
255
15
47
1
1 tbsp peanut butter
94
4
3
8
1 ounce peanuts
166
7
6
14
1 cup Pinto beans
245
15
45
1
1 cup refried beans
237
14
39
3
Nuts
Calories
Protein
Carbs
Fat
1 ounce almonds
169
6
5
15
1 ounce cashews
163
4
9
13
1 ounce hazelnuts
183
4
5
18
1 ounce macadamia nuts
203
2
4
22
1 ounce mixed nuts
168
5
7
15
1 ounce pecans
201
3
4
21
1 ounce walnuts (English)
185
4
4
18
Condiments
Calories
Protein
Carbs
Fat
1 cup couscous (cooked)  
176
6
36
0
1 tbsp jams and preserves
56
0
14
0
1 tbsp ketchup
15
0
4
0
1 tbsp fat-free mayonnaise
11
0
2
0
1 tbsp light mayonnaise
50
0
1
5
1 tbsp regular mayonnaise
57
0
4
5
1 tsp or packet mustard
3
0
0
0
1 tbsp salad dressing
        fat-free Italian
10
0
2
0
1 tbsp salad dressing
oil/vinegar
72
0
0
8
1 tsp sugar
16
0
4
0
This is a comprehensive chart showing the calories, fat, carbs and protein
contained in common fruits, vegetables and nuts. Also listed are grains, cereals
and breads.