Food Macro Reference
Calories, Protein, Carbohydrates and Fat
Before MyFitnessPal. Before nutrition tracking apps. Before anyone had thought to put this data on a website. This reference was compiled from academic food composition papers found in a library — one food at a time — because there was no other way to get it.
How to Use This Reference
Every figure in this table is given per 100 grams — a standard serving that makes comparison straightforward. To calculate the macros in any portion you eat, multiply the figure by the weight of your portion divided by 100.
For example: 200g of chicken breast contains 200 ÷ 100 × 22g = 44g of protein, 200 ÷ 100 × 130 = 260 calories.
Values marked Archive are taken directly from the original 1990s food composition tables compiled from library research. Values marked Reference have been added using current food composition data for completeness — they were part of the diet but not in the original written tables.
Protein
Shown in red. The building block of muscle — prioritise this number at every meal. Aim for 20–40g per eating occasion.
Carbohydrates
Shown in amber. Your primary training fuel. Higher around sessions, moderate on rest days.
Fat
Shown in green. Essential — not optional. Supports hormones, joint health and vitamin absorption.
Calories
The total energy value. Protein and carbs provide 4 kcal/g. Fat provides 9 kcal/g. All values per 100g.
This data was not downloaded from a website. It was gathered over months from academic papers on food composition — the kind only available in university libraries in the mid-1990s. Each food required a separate source. Each figure was written down by hand. The result was a personal reference that made it possible to calculate macros accurately before any digital tool existed to do so. People are building apps to do this now. It was done here with paper and a pen thirty years ago.
The Complete Reference Table
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chicken breastArchive | 130 | 22g | 0g | 5g |
| Tuna in water (canned)Archive | 110 | 24g | 0g | 1g |
| Whole egg (per egg, approx. 60g)Archive | 72 per egg | 9g | 1g | 6g |
| Egg whites (per 2 whites)Archive | 46 per 2 whites | 9g | 1g | 0g |
| Chicken sausagesArchive | 170 | 15g | 3g | 11g |
| Lillebror cheese (Scandinavian processed cheese)Archive | 280 | 23g | 0g | 20g |
| Lean beef (grilled)Reference | 215 | 26g | 0g | 12g |
| Salmon (grilled)Reference | 208 | 20g | 0g | 14g |
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Rice (cooked)Archive | 130 | 3g | 28g | 0.2g |
| Rice (dry weight)Archive | 345 | 8g | 77g | 0.6g |
| Oatmeal / porridge oats (dry)Archive | 350 | 14g | 59g | 6.5g |
| Pasta (dry weight)Archive | 356 | 13g | 73g | 1.5g |
| Potato (boiled)Archive | 86 | 0.1g | 18g | 2g |
| Toast / bread (white or wholemeal)Archive | 260 | 8g | 48g | 4g |
| Muesli cereal (dry)Archive | 370 | 10g | 61g | 4g |
| RaisinsArchive | 345 | 3g | 79g | 0.5g |
| Banana (medium, approx. 100g flesh)Reference | 89 | 1g | 23g | 0.3g |
| Sweet potato (baked)Reference | 86 | 2g | 20g | 0.1g |
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Yogurt (plain, low-fat)Archive | 80 | 4g | 10g | 3g |
| Full-fat milkArchive | 60 | 3.3g | 4.8g | 3.5g |
| Skimmed / semi-skimmed milkArchive | 45 | 3.5g | 5g | 1.5g |
| High-protein Scandinavian dairy (skyr-style)Reference | 57 | 10g | 4g | 0.2g |
| Cottage cheeseReference | 98 | 11g | 3g | 4g |
| Greek yogurt (plain, full-fat)Reference | 97 | 9g | 4g | 5g |
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| SpinachArchive | 15 | 2g | 0.5g | 0.5g |
| BroccoliReference | 34 | 2.8g | 4g | 0.4g |
| CarrotsReference | 41 | 0.9g | 10g | 0.2g |
| Mixed salad leavesReference | 15 | 1.5g | 2g | 0.2g |
| CucumberReference | 16 | 0.6g | 3g | 0.1g |
| TomatoesReference | 18 | 0.9g | 4g | 0.2g |
| Food / Supplement | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Orange juice (per 100ml)Archive | 50 | 0g | 10g | 0g |
| Muesli bar / cereal bar (approx. 25g bar)Archive | 100 | 2g | 16g | 3g |
| Creatine monohydrate (per 5g serving)Archive | 17 | 0g | 0g | 0g |
| Whey protein powder (per 25g scoop, mixed with water)Reference | 95 | 20g | 3g | 1.5g |
| WaterReference | 0 | 0g | 0g | 0g |
All archive values are taken directly from the original 1990s food composition tables. Reference values use current UK food composition data (McCance and Widdowson's Composition of Foods, Public Health England). Minor variations from values on food packaging are normal — manufacturing differences, moisture content and cooking method all affect the final figure. These values are guides for planning, not absolute measurements.
A Few Practical Notes
Rice, pasta and oats absorb water during cooking and roughly double or triple in weight. The values above for rice and pasta are given at dry weight — the weight before cooking. If you are weighing food cooked, use approximately one third of the dry-weight figures for calories and macros.
When planning meals, always calculate protein first. Set your protein target, build the meal around it, then fill in carbohydrates and fat. For active adults over 40, aim for 1.6–2.2g of protein per kilogram of bodyweight per day — distributed across meals rather than consumed in one or two large hits.
These figures support structured nutritional planning for healthy, active adults. They are not personalised dietary advice. If you have a medical condition — including diabetes, kidney disease or cardiovascular disease — speak to your GP or a registered dietitian before making significant changes to your diet.
