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
• Mango
• Papaya
• Lychee
• Peas1Often categorized as a vegetable, this is actually a fruit by botanical standards because it contains seeds.
• Green Beans2Often categorized as a vegetable, this is actually a fruit by botanical standards because it contains seeds.
• Okra3Often categorized as a vegetable, this is actually a fruit by botanical standards because it contains seeds.
• Pumpkin4Often categorized as a vegetable, this is actually a fruit by botanical standards because it contains seeds.
• Zucchini5Often categorized as a vegetable, this is actually a fruit by botanical standards because it contains seeds.
• Cucumbers6Often categorized as a vegetable, this is actually a fruit by botanical standards because it contains seeds.
• Eggplant7Often categorized as a vegetable, this is actually a fruit by botanical standards because it contains seeds.
• Squash8Often categorized as a vegetable, this is actually a fruit by botanical standards because it contains seeds.
• Peppers9Often categorized as a vegetable, this is actually a fruit by botanical standards because it contains seeds.
• Tomatoes10Often categorized as a vegetable, this is actually a fruit by botanical standards because it contains seeds.
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
• Ricotta Cheese
• Greek Yogurt
• Whey Protein
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
• 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
• Yolk
NUTS
• Almonds
• Walnuts
• 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