Macronutrient Food List

So you know that the three main macronutrients are carbohydrates, protein, and dietary fat.

You also know it’s important to get the right amount of each macronutrient for optimal health, as well as for the achievement of your strength and body composition goals.

Yup, of course you know all that because you’ve read my brilliant article on the subject, which has now made you a scholar on the topic of macronutrients!

Be that as it may that my brilliant article on macros has made you well-educated and eased some of the confusion you initially had, there’s still some confusion about which foods fit into which macronutrient category because I didn’t go into much depth on that in my brilliant article.

Well, that confusion ends today with the handy-dandy macronutrient food list below!

The macronutrient food list that I’ve put together is categorized to show you which foods belong in which group. Use the list to give you an idea of the options that are available when you grocery shop or plan your meals. Please note, however, that there are many more foods than those provided in each macronutrient category. This list is not exhaustive and only includes some of the most common examples of the best sources for each individual macro.

CARBOHYDRATES

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FRUITS

• Apples

• Bananas

• Cherries

• Blueberries

• Blackberries

• Strawberries

• Raspberries

• Oranges

• Lemons

• Limes

• Grapes

• Raisins

• Kiwis

• Tangerines

• Apricots

• Pears

• Peaches

• Plums

• Nectarines

• Grapefruit

• Watermelon

• Figs

• Dates

• Honeydew

• Cantaloupe

• Pineapple

• Mango

• Papaya

• Pomegranates

• Lychee

• Peas¹

• Green Beans²

• Okra³

• Pumpkin⁴

• Zucchini⁵

• Cucumbers⁶

• Eggplant⁷

• Squash⁸

• Peppers⁹

• Tomatoes¹⁰

VEGETABLES

• Arugula

• Cabbage

• Bok Choy

• Watercress

• Asparagus

• Scallions

• Leeks

• Garlic

• Artichoke

• Brussels Sprouts

• Rhubarb

• Lettuce

• Celery

• Fennel

• Endive

• Radicchio

• Brussels Sprouts

• Broccoli

• Cauliflower

• Spinach

• Kale

• Swiss Chard

• Collard Greens

• Mustard Greens

ROOTS

• Beets

• Carrots

• Onions

• Shallots

• Turnips

• Radishes

• Rutabaga

• Jicama

TUBERS

• Potatoes

• Sweet Potatoes

• Jicama

• Yams

• Cassava

• Sunchokes

MUSHROOMS

GRAINS

• Rice

• Oats

• Barley

• Wheat

• Corn

• Millet

• Rye

• Sorghum

• Buckwheat

• Amaranth

• Couscous

• Quinoa

BEANS

• Black Beans

• Kidney Beans

• Navy Beans

• Pinto Beans

LEGUMES

• Alfalfa

• Peanuts

• Lentils

• Soybeans

• Green Beans

• Chickpeas

REFINED FLOUR

• Crackers

• Cookies

• Cakes

• Pastries

• Cereals

• White Pasta

• White Bread

TABLE SUGAR

HONEY

SYRUPS

• Agave Nectar

• High Fructose Corn Syrup

• Maple Syrup

• Molasses

CANDY

SWEETENED BEVERAGES

• Fruit Juice

• Sports Drinks

• Soda

PROTEIN

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MEAT

• Beef

• Pork

• Lamb

• Venison

• Bison

• Veal

• Offal

POULTRY

• Chicken

• Duck

• Turkey

• Goose

• Cornish Hen

FISH

• Bass

• Tuna

• Trout

• Cod

• Flounder

• Salmon

• Halibut

• Tilapia

SEAFOOD

• Crab

• Lobster

• Shrimp

• Prawns

• Scallops

• Oysters

• Mussels

• Clams

• Caviar

DAIRY

• Milk

• Kefir

• Cheese

○ Parmesan

○ Mozzarella

○ Edam

○ Gouda

○ Feta

• Cottage Cheese

• Ricotta Cheese

• Greek Yogurt

• Whey Protein

EGGS

GRAINS

• Oats

• Rice

• Quinoa

• Couscous

• Teff

• Seitan

BEANS

• Black Beans

• Kidney Beans

• Navy Beans

• Pinto Beans

• White Beans

• Adzuki Beans

LEGUMES

• Mung Beans

• Lima Beans

• Lentils

• Chickpeas

• Peanuts

• Peas

SOY

• Soybeans

• Edamame

• Tofu

• Tempeh

• Soy Milk

NUTS

• Almonds

• Walnuts

• Pistachios

• Cashews

• Pecans

• Brazil Nuts

• Hazelnuts

SEEDS

• Flaxseeds

• Pumpkin Seeds

• Sunflower Seeds

• Sesame Seeds

• Chia Seeds

• Hemp Seeds

• Pine Nuts

DIETARY FAT

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PRODUCE

• Avocados

• Olives

• Coconuts

MEAT

• Beef

• Lamb

• Pork

• Processed Meat

○ Bacon

○ Sausage

○ Salami

○ Cold Cuts

○ Ham

○ Hot Dogs

FISH

• Salmon

• Sardines

• Mackerel

• Anchovies

• Herring

• Swordfish

• Pollock

DAIRY

• Milk

• Dark Chocolate

• Cheese

○ Cheddar

○ Colby

○ Swiss

○ Muenster

• Cream Cheese

• Yogurt

• Heavy Cream

• Margarine

• Shortening

EGGS

• Yolk

NUTS

• Almonds

• Walnuts

• Pistachios

• Cashews

• Pecans

• Brazil Nuts

• Hazelnuts

• Macadamia Nuts

• Nut Butters

○ Peanut Butter

○ Almond Butter

○ Walnut Butter

○ Pistachio Butter

○ Cashew Butter

○ Pecan Butter

○ Hazelnut Butter

○ Macadamia Butter

SEEDS

• Flaxseeds

• Pumpkin Seeds

• Sunflower Seeds

• Sesame Seeds

• Chia Seeds

• Hemp Seeds

• Seed Butters

○ Pumpkin Seed Butter

○ Sunflower Seed Butter

○ Sesame Seed Butter

○ Hemp Seed Butter

OILS

• Coconut Oil

• Palm Kernel Oil

• Olive Oil

• Avocado Oil

• Canola Oil

• Hemp Seed Oil

• Peanut Oil

ANIMAL FATS

• Butter

• Ghee

• Tallow

• Lard

• Schmaltz

• Suet

Author
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Monster Longe

Monster Longe is a personal trainer in San Diego. He has been lifting weights for +25 years and training clients in the gym and online for about half of that time. When not working with clients or making content that's easy to read, understand, and apply to everyday life, he enjoys long walks and leaving buildings crushed and entire city blocks decimated in his wake.

Macronutrient Food List

CARBOHYDRATES

PROTEIN

DIETARY FAT

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