Top 15 Healthy Carb, Protein, and Fat Rich Foods

Best foods for counting macros

If you are counting macros for weight loss (or muscle gain), choosing foods dominant in a single macro (carb, fat, or protein) is helpful.

Not sure of your macro targets? Quickly calculate them here.

Tracking your macros is about food freedom (eat anything as long as it meets your macros).

For optimal health, choose from the following list of carbs, proteins, and fats.

The best starchy or complex carbs

Don’t be afraid of carbs.

You can eat carbs and still reach your fat loss or muscle-building goals.

The best carb-rich fruits

The best veggies: lower in carbs but high in nutrients

The best protein-based foods

What should you eat to hit protein goals? Protein is a vital ingredient in making productive muscle gains.

Food	Protein per 8 oz (227 g) serving
Boneless/skinless chicken breast	52 grams
Canned solid white albacore tuna	71 grams
Ahi tuna steak	56 grams
Lean turkey breast cold cuts (nitrate-free)	44.5 grams
Pork loin	47.5 grams
Lean ground turkey (99%)	54 grams
Egg whites	20 grams (5 eggs worth)
Whey Protein (About Time brand)	25 grams (per scoop)
Tilapia filets	42 grams
Swai filets	40 grams
Shrimp (peeled)	32 grams
Lean brisket	47 grams
Venison steak	67.6 grams
Beef jerky	120 grams
Turkey jerky	104 grams
Cod	40 grams
Lean ground grass-fed beef (96%)	48 grams
Salmon	48 grams
Canned chicken breast	30 grams
Lean bison	46 grams
Collagen Peptides	18 grams

Food	Protein per 8 oz (227 g) serving
Seiten	56 grams
The Plant Era protein powder	21 grams (per scoop)
Vegan protein powder (About Time brand)	24 grams (per scoop)
Tofu	27 grams
Tempeh	32 grams

Also, consider nuts (walnut, almonds, pecans) and pumpkin seeds – although they have a high amount of fat.

For non-vegan, there is also greek yogurt (avoid yogurts high in sugar).

The best protein supplements and powders

If you wanted to get 170 grams of protein, you would have to eat 1.7 kg of chickpeas (vegetarian) or 750 g of chicken breast.

That’s where protein supplementation comes in. We’ve tried out many powders.

• Optimum Nutrition Gold Standard – 24 g of Whey Protein. Most popular.
• Isopure – Most diverse flavors. 20 g of whey.

Vegan – most are based on pea protein isolate.

• About Time – a clean protein with 25 g per scoop. Sweetened with Stevia.
• Orgain – most popular

Are you trying to gain weight? Learn how to lose fat and build muscle simultaneously using the body recomposition calculator.

The best sources of healthy fats

If you are confused about saturated fat, learn which fats you need and which ones to avoid.

How much fiber should I eat?

Aim to get around 14 grams of fiber for every 1,000 calories consumed.

When you eat foods in the healthy carb category, you get more than enough fiber (both soluble and insoluble).

Focus on eating a variety of vegetables and fruit with some complex carbs added daily.

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