100 Foods for Fitness: with Calories, Protein, Carbs and Fat Content
ByVivian
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 description
Calories
Protein
Carbs
Fat
1
Beef, fillet steak, raw, lean
140
21.2
–
6.1
2
Pork, diced, raw, lean
122
23.1
–
3.3
3
Lamb, stewing, raw, lean and fat
187
19
–
12.3
4
Chicken, breast, boneless, skinless, raw
112
22.5
–
1.9
5
Turkey, breast, meat only, raw
114
23.7
0.1
1.5
6
Roast beef, deli style
115
18.6
0.6
3.7
7
Ham, deli meat, extra lean
107
16.8
0.7
4
8
Turkey breast, deli style
106
14.8
2.2
3.8
Nutrient values of common meat and meat products per 100gr
Seafood
Food description
Calories
Protein
Carbs
Fat
9
Tuna in brine, drained
116
25.5
–
0.8
10
Sea bass, flesh only, raw
168
20
–
9.8
11
Cod loins, skinless and boneless
71
15.9
–
0.4
12
Salmon, farmed, flesh only, raw
217
20.4
–
15
13
Smoked Salmon
185
22.3
1.5
9.9
14
Sardines, canned in olive oil, drained
220
23.3
–
14.1
15
Sardines, flesh only, raw
134
19.8
–
6.1
16
Herring, Atlantic, raw
158
18
–
9
17
Argentinian Red Shrimp, peeled
110
20.8
–
2.4
Nutrient values of common seafood per 100gr
Dairy & Eggs
Food description
Calories
Protein
Carbs
Fat
18
Eggs, whole, raw
143
12.6
0.7
9.5
19
Egg, whole, 1 large
71.5
6.3
0.4
4.8
20
Egg whites, raw
52
10.9
0.7
0.2
21
Milk, reduced fat 2%
50
3.4
4.9
1.9
22
Kefir, Yogurt Style Drink
51
3.4
4.8
2
23
Fage Total 0% Fat Greek Yogurt
54
10.3
3
0
24
Fage Total 5% Fat Greek Yogurt
93
9
3
5
25
Arla Skyr Natural Icelandic Style Yogurt
63
10.6
4
<0.5
26
Alpro Plain No Sugars Dairy Free Soya Yoghurt Alternative
43
4
0
2.3
27
Alpro Cherry Dairy Free Soya Yoghurt Alternative
75
3.6
9.8
2
28
Feta light OLYMPUS
184
23
0.7
9.9
29
Cottage cheese, low fat 2%
84
11
4.3
2.3
30
Philadelphia Light Low Fat Soft Cream Cheese
147
7.4
5.2
11
31
Leerdammer Light Cheese
262
30
<0.1
16
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 description
Calories
Protein
Carbs
Fat
32
Banana
88
0.7
23
0.3
33
Apples, red delicious, with skin, raw
56
0.2
14.8
0.2
34
Pears, raw
57
0.4
15.2
0.1
35
Kiwi fruit, raw
64
1.1
14
0.4
36
Mangos, raw
60
0.8
15
0.4
37
Orange, raw
47
0.9
11.8
0.2
38
Grapefruit, raw
42
0.8
10.7
0.1
39
Tangerine
53
0.8
13.3
0.3
40
Strawberries
35
0.6
7.6
0.2
41
Blueberries
57
0.7
14.5
0.3
42
Apricots, raw
48
1.4
11.1
0.4
43
Plums, raw
46
0.7
11.4
0.3
44
Grapes, red
77
0.9
20.2
0.2
45
Grapes, green
72
0.9
18.6
0.2
46
Avocado, raw
160
2
8.5
14.7
47
Watermelon, raw
30
0.6
7.6
0.2
48
Raspberries
52
1.2
11.9
0.7
49
Cantaloupe, raw
38
0.8
8.2
0.2
50
Olives, black, pitted, drained
211
1.5
1
21.7
51
Tomatoes, raw
20
0.8
4
0.3
52
Sultanas
275
2.7
69
0.4
53
Figs, dried
249
3.3
64
0.9
54
Prunes
141
2.5
34
0.4
Nutrient values of common fruits per 100gr
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Vegetables
Food description
Calories
Protein
Carbs
Fat
55
Broccoli, raw
34
2.8
6.6
0.4
56
Asparagus, raw
20
2.2
3.9
0.1
57
Spinach, baby, raw
21
2.9
2.4
0.6
58
Green beans, raw
34
2
7.4
0.3
59
Carrots, mature, raw
45
0.9
10.3
0.4
60
Bell peppers, green, raw
20
0.7
4.8
0.1
61
Mushrooms, oyster, raw
33
2.9
6.9
0.2
62
Potatoes, raw, flesh only
82
1.9
19.6
0
63
Sweet potatoes, orange flesh, without skin, raw
77
1.6
17.3
0.4
64
Butternut squash, raw
45
1
11.7
0.1
Nutrient values of common vegetables per 100gr
Grains & Cereals
Food description
Calories
Protein
Carbs
Fat
65
White rice, long grain, regular, raw
365
7.1
80
0.7
66
Brown rice, raw
370
7.6
78.7
2.8
67
Wild rice, raw
357
14.7
74.9
1.1
68
Spaghetti, regular, uncooked
359
12
71.7
2
69
Whole wheat pasta, uncooked
347
13
64
2.7
70
Rolled Oats
374
11
61
8
71
Bran cereal
334
14
48
3.5
72
Popcorn (kernels)
374
12.9
63.3
4.5
73
Rye Multigrain Crispbread
354
12.8
55.7
5.1
74
Wholemeal toast bread
221
10
37.8
1.8
Nutrient values of common grains & cereals and their product per 100gr
Legumes
Food description
Calories
Protein
Carbs
Fat
75
Kidney beans, red, raw
337
22.5
61.3
1.1
76
Lentils, raw
352
24.6
63.4
1.1
77
Chickpeas, seeds, raw
378
20.5
63
6
78
Soybeans, mature seeds, raw
446
36.5
30.2
19.9
79
Soybeans, green, raw
147
13
11
6.8
80
Green peas, raw
81
5.4
14.4
0.4
81
Peanuts, raw
567
25.8
16.1
49.2
82
Peanut butter, smooth
643
25
13
53
83
Tofu, Extra firm
145
16.5
1.1
7.8
Nutrient values of common legumes and legume products per 100gr
Nuts & Seeds
Food description
Calories
Protein
Carbs
Fat
84
Walnuts, nuts, raw
654
15.2
13.7
65.2
85
Almonds, nuts, raw
579
21.2
21.6
49.9
86
Brazil nuts
659
14.3
11.7
67.1
87
Macadamia nuts, raw
718
7.9
13.8
75.8
88
Chestnuts, cooked
203
5
37.5
2.5
89
Cashew nuts, raw
553
18.2
30.2
43.8
90
Quinoa, uncooked
368
14.1
64.2
6.1
91
Flaxseeds
534
18.3
28.9
42.2
92
Sunflower seeds (kernels, no shell)
574
22.5
12.3
49
93
Pumpkin seeds (kernels, no shell)
593
30.2
4.7
49
Nutrient values of common nuts & seeds per 100gr
Oils
Food description
Calories
Protein
Carbs
Fat
94
Olive oil, extra virgin
843.3
0
0
93.7
95
Avocado oil
884
0
0
100
Nutrient values of the healthiest oils per 100ml
Miscellaneous
Food description
Calories
Protein
Carbs
Fat
96
Stevia
0
0
100
0
97
Protein powder Syntha-6 Edge
398
24
13
9.2
98
Ketchup
102
1.2
23.2
0.1
99
Mustard
85
4.3
1.2
4.4
100
Light mayonnaise
269
0.5
6.1
26
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.
Exercise is the easy part of any fitness plan. Diet is the most difficult and the most important. Let’s examine what are your best food choices to reach your goals.