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100 Foods for Fitness: with Calories, Protein, Carbs and Fat Content

The top 100 Foods for Fitness list is neither an all-inclusive list, nor a “one size fits all” list. The emphasis is on foods that follow the general rules of healthy eating and can support muscle growth, recovery, or fat loss. We have included primarily whole or less-refined foods, rich in protein, healthy fats, vitamins, and minerals. For an intro to the best food choices and general guidance on exercise nutrition, you can read our previous article The Best Food Choices to Achieve your Fitness Goals. If you have any fitness goals, your diet is an indispensable part of your fitness plan.

The foods on the list are in their raw form, uncooked, except if otherwise noted, or ready to eat. The nutrient values are per 100gr or per 100ml for liquids. Here is the list, with the numbers.

Meats

Food descriptionCaloriesProteinCarbsFat
1Beef, fillet steak, raw, lean14021.26.1
2Pork, diced, raw, lean12223.13.3
3Lamb, stewing, raw, lean and fat1871912.3
4Chicken, breast, boneless, skinless, raw11222.51.9
5Turkey, breast, meat only, raw11423.70.11.5
6Roast beef, deli style11518.60.63.7
7Ham, deli meat, extra lean10716.80.74
8Turkey breast, deli style10614.82.23.8
Nutrient values of common meat and meat products per 100gr

Seafood

Food descriptionCaloriesProteinCarbsFat
9Tuna in brine, drained11625.50.8
10Sea bass, flesh only, raw168209.8
11Cod loins, skinless and boneless7115.90.4
12Salmon, farmed, flesh only, raw21720.415
13Smoked Salmon18522.31.59.9
14Sardines, canned in olive oil, drained22023.314.1
15Sardines, flesh only, raw13419.86.1
16Herring, Atlantic, raw158189
17Argentinian Red Shrimp, peeled11020.82.4
Nutrient values of common seafood per 100gr

Dairy & Eggs

Food descriptionCaloriesProteinCarbsFat
18Eggs, whole, raw14312.60.79.5
19Egg, whole, 1 large71.56.30.44.8
20Egg whites, raw5210.90.70.2
21Milk, reduced fat 2%503.44.91.9
22Kefir, Yogurt Style Drink513.44.82
23Fage Total 0% Fat Greek Yogurt5410.330
24Fage Total 5% Fat Greek Yogurt93935
25Arla Skyr Natural Icelandic Style Yogurt6310.64<0.5
26Alpro Plain No Sugars Dairy Free Soya Yoghurt Alternative43402.3
27Alpro Cherry Dairy Free Soya Yoghurt Alternative753.69.82
28Feta light OLYMPUS184230.79.9
29Cottage cheese, low fat 2%84114.32.3
30Philadelphia Light Low Fat Soft Cream Cheese1477.45.211
31Leerdammer Light Cheese26230<0.116
Nutrient values of common dairy and egg products per 100gr/ml, except otherwise specified


When buying yogurt, for high protein content, make sure that you choose original Greek yogurt and not ‘Greek style’.
If you can find low fat feta cheese, we highly recommend it as the low fat version usually has a higher protein content.

Fruits

Food descriptionCaloriesProteinCarbsFat
32Banana880.7230.3
33Apples, red delicious, with skin, raw560.214.80.2
34Pears, raw570.415.20.1
35Kiwi fruit, raw641.1140.4
36Mangos, raw600.8150.4
37Orange, raw470.911.80.2
38Grapefruit, raw420.810.70.1
39Tangerine530.813.30.3
40Strawberries350.67.60.2
41Blueberries570.714.50.3
42Apricots, raw481.411.10.4
43Plums, raw460.711.40.3
44Grapes, red770.920.20.2
45Grapes, green720.918.60.2
46Avocado, raw16028.514.7
47Watermelon, raw300.67.60.2
48Raspberries521.211.90.7
49Cantaloupe, raw380.88.20.2
50Olives, black, pitted, drained2111.5121.7
51Tomatoes, raw200.840.3
52Sultanas2752.7690.4
53Figs, dried2493.3640.9
54Prunes1412.5340.4
Nutrient values of common fruits per 100gr

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Vegetables

Food descriptionCaloriesProteinCarbsFat
55Broccoli, raw342.86.60.4
56Asparagus, raw202.23.90.1
57Spinach, baby, raw212.92.40.6
58Green beans, raw3427.40.3
59Carrots, mature, raw450.910.30.4
60Bell peppers, green, raw200.74.80.1
61Mushrooms, oyster, raw332.96.90.2
62Potatoes, raw, flesh only821.919.60
63Sweet potatoes, orange flesh, without skin, raw771.617.30.4
64Butternut squash, raw45111.70.1
Nutrient values of common vegetables per 100gr

Grains & Cereals

Food descriptionCaloriesProteinCarbsFat
65White rice, long grain, regular, raw3657.1800.7
66Brown rice, raw3707.678.72.8
67Wild rice, raw35714.774.91.1
68Spaghetti, regular, uncooked3591271.72
69Whole wheat pasta, uncooked34713642.7
70Rolled Oats37411618
71Bran cereal33414483.5
72Popcorn (kernels)37412.963.34.5
73Rye Multigrain Crispbread35412.855.75.1
74Wholemeal toast bread2211037.81.8
Nutrient values of common grains & cereals and their product per 100gr

Legumes

Food descriptionCaloriesProteinCarbsFat
75Kidney beans, red, raw33722.561.31.1
76Lentils, raw35224.663.41.1
77Chickpeas, seeds, raw37820.5636
78Soybeans, mature seeds, raw44636.530.219.9
79Soybeans, green, raw14713116.8
80Green peas, raw815.414.40.4
81Peanuts, raw56725.816.149.2
82Peanut butter, smooth643251353
83Tofu, Extra firm14516.51.17.8
Nutrient values of common legumes and legume products per 100gr

Nuts & Seeds

Food descriptionCaloriesProteinCarbsFat
84Walnuts, nuts, raw65415.213.765.2
85Almonds, nuts, raw57921.221.649.9
86Brazil nuts65914.311.767.1
87Macadamia nuts, raw7187.913.875.8
88Chestnuts, cooked203537.52.5
89Cashew nuts, raw55318.230.243.8
90Quinoa, uncooked36814.164.26.1
91Flaxseeds53418.328.942.2
92Sunflower seeds (kernels, no shell)57422.512.349
93Pumpkin seeds (kernels, no shell)59330.24.749
Nutrient values of common nuts & seeds per 100gr

Oils

Food descriptionCaloriesProteinCarbsFat
94Olive oil, extra virgin843.30093.7
95Avocado oil88400100
Nutrient values of the healthiest oils per 100ml

Miscellaneous

Food descriptionCaloriesProteinCarbsFat
96Stevia001000
97Protein powder Syntha-6 Edge39824139.2
98Ketchup1021.223.20.1
99Mustard854.31.24.4
100Light mayonnaise2690.56.126
Nutrient values of various common foods per 100gr

How accurate are nutrient values?

Various databases and organisations – government and private – offer nutrient information. For example:

USA: USDA FoodData Central, FNDDS
UK: UK Composition of Foods Integrated Dataset (CoFID)
EU: European Food Information Resource (EuroFIR)
AUS: National Nutrient Databank (Australia)

Nutrient values can vary from database to database. The biggest differences occur in meat products, like beef, lamb and pork, as in each database / continent / country, the definition of what is “lean” or “extra lean”, and the quality standards differ.

Select, Choice and Prime are meat quality grades set by the USDA in the USA. In the UK, on food packages, you will see descriptions such as Fine, Extra Fine or Finest and these are manufacturer quality grades. The official EU/UK standards for meat currently lack standardisation for the consumer. With ground meat, things are easier. The fat content is usually on the front food label – and on the nutrition label, of course.

Even the names of meat cuts differ. For example tenderloin in the USA vs fillet in the UK, Europe and other parts of the world.

Here is an example of the differences in nutrient values:

  • In the FNDDS dataset “Beef, steak, tenderloin” has 196 kcal/100gr. Is this cooked or raw? Likely cooked, but how was it cooked?
  • In the CoFID database, “Beef, fillet, steak, raw, lean” has 140 kcal/100gr. This description is more specific than the first.
  • In the USDA dataset, “Beef, loin, tenderloin steak, boneless, separable lean only, trimmed to 0” fat, choice, raw” has 143 kcal/100gr. This description is more specific than the first and the second, but the energy value doesn’t differ much from the second.

You can see the problem and the differences.

For raw foods, we used the values for foods that are described more specifically or have a more consumer friendly description.

For pre-packed raw meat products such as lamb, beef and pork, it is best to check the nutrition label on the packaging. Same for processed meats, each manufacturer uses different methods and additives that alter the products from raw meats.

Nutrient values in other processed foods can also vary considerably. For example, peanut butter, yoghurts, jams, etc. The nutrient values of processed or prepackaged foods on the list are examples of products available in the UK market. Comparing products available in your region will help you discover your best choices.

Reading the nutrition labels of foods can help you gain awareness of the nutritional value per measuring unit or per portion and make healthier choices.

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Conclusion

Countless food choices are available and we may have missed some food item that you consider essential or maybe you would skip some items on the list. Someone could argue, isn’t kale a super veggie? Definitely. Dandelion greens are also rich in many vitamins and minerals, just like kale, but many people haven’t even heard of dandelion greens. Different people, different cultures, more or less accessibility to food items.

Factors such as our overall health, genetics, goals, meal timing, can make specific foods beneficial or disadvantageous for our health and fitness. Our diet should be tailored to our own needs and goals. We hope this list will help you to make better choices and build your shopping list.

Download the 100 Best Foods for Fitness list as a PDF.

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