Staple foods macro reference

How much protein, carbs, and fat are in common everyday foods, at a few different portion sizes, so you can see how the amounts scale before you even open the macro calculators.

Tip: to keep a copy, choose Save as PDF on the print screen (iPhone: tap Share, then Save to Files).

Figures are USDA-based averages for the preparation noted (for example, "cooked, plain"), rounded for readability. Brand, cut, and cooking method will shift the exact numbers, so treat these as reliable starting points rather than a substitute for a food label.

Once you know your daily targets from the calculators on this site, this page is a quick way to see roughly how much of each food gets you there.