Bodybuilding Foods - Macros and Pricing

Discussion in 'Diet & Nutrition' started by Simon, Mar 26, 2012.

  1. Simon

    Simon Administrator

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    Thought it might be useful to have a list of popular foods and their nutritional breakdown for quick reference. Took a while to create but got there in the end!

    The costs are based on good prices from Tesco or Makro so should only be used as a rough guide (this also applies to the macros). It should be pretty accurate but if you notice any errors, please let me know.

    If you would like a certain food to be included, please post the nutritional breakdown and it will be added.

    Food Quantity Approx Price (£) Protein (g) Carbs (g) Fats (g) Calories
    Meats
    Chicken Breast 1 Medium Breast (220g) 0.77 51 0 2 242
    Chicken Thigh (Skinless) 1 Medium Thigh (220g) 0.65 40 0 22 363
    Whole Chicken inc Skin Half Chicken (400g) 1.75 80 0 52 800
    Tuna 130g Tin 0.48 23.5 0 0 100
    Beef Mince 300g 0.90 51 0 75 870
    Lean Beef Mince 300g 1.15 60 0 30 510
    Brisket 300g Fat Trimmed 1.80 58 0 18 394
    Lean Rump Steak 300g Fat Trimmed 2.40 60 0 11 339
    Bacon 4Rasher 0.45 16 0 20 240
    Gammon Steak 300g 2.10 54 0 21 405
    White Fish 2 Fillets (150g) 0.50 18 0 1 120
    Turkey Mince 300g 1.20 54 0 30 486
    Lean Turkey Mince 300g 2.10 67 0 4 300
    Dairy
    Eggs 1 Large 0.10 8 0 11 147
    Cottage Cheese 300g Pot 0.62 29 15 1.5 195
    Milk – Full Fat 1 Pint 0.28 19 27 20 364
    Milk – Semi Skimmed 1 Pint 0.28 19 27 10 284
    Milk – Skimmed 1 Pint 0.28 19 28 2 210
    Cheese 25g 0.18 6 0 8.6 102.5
    Carbohydrates
    Jacket Potato 1 Medium (250g) 0.23 5.3 43 1 198
    Sweet Potato 1 Large (250g) 0.32 3 53 1 285
    White Long Grain Rice 100g 0.04 7 79 1 355
    Brown Rice 100g 0.08 7 74 3 350
    Wholemeal Bread 2 Slices 0.04 5 20 1 109
    Pasta 100g 0.05 12 72 2 350
    Oats 100g 0.08 11 60 8 360
    Bagel 1 Medium (85g) 0.25 9 42 4 225
    Shredded Wheat 4 (100g) 0.49 12 69 2 340
    Fruit
    Banana 1 Medium 0.10 2 35 1 150
    Apple 1 Medium 0.20 1 16 0 70
    Pineapple 1/3 of Tin 0.20 0 9 0 36
    Orange 1 Medium 0.22 2 17 0 80
    Orange Juice 250ml 0.15 1 26 0 120
    Fats
    Extra Virgin Olive Oil 1 tbsp (18ml) 0.07 0 0 14 119
    Peanuts 50g 0.33 14 6 23 286
    Almonds 50g 0.42 10 3 28 310
    Peanut Butter 1 tbsp (25g) 0.14 6 4 13 159
    Butter 10g 0.01 0 0 8 75
    Flax Seed Oil 1tbsp (18ml) 0.15 0 0 15 135
    Fast Food
    Big Mac (McDonalds) 1 - 25 45 29 540
    XL Bacon Double Cheeseburger (BK) 1 - 62 48 55 933
    Chips (McDonalds) Large - 6 63 25 500


    Click on the following link to download a word document with the above table - View attachment Bodybuilding Foods.doc
     
    Last edited: Apr 20, 2014
    jutt, Dtlv, Geezerblast and 13 others like this.


  2. WWR

    WWR Awesome Top Contributor

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    Sweet, nice one.

    Btw, where on earth do you get sweet potatoes in order to class a 250g one, medium? lol. Think the biggest I've found was a 220-230g one.
     
  3. Lindemann

    Lindemann Moderator Moderator

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    I was looking for a thread like this a few months back, something simple with just the main foods listed. I managed to find one on some US board somewhere, no prices though.

    Great work Simon :)
     
  4. Simon

    Simon Administrator

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    Good point, changed to large!
     
  5. Kate1976

    Kate1976 Competitor

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    This is great :) Sorry to be a bore, but are these uncooked weights?
     
  6. Simon

    Simon Administrator

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    Yes they are, or at least should be unless I've made any mistakes.
     
    Kate1976 likes this.
  7. WWR

    WWR Awesome Top Contributor

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    Large eggs have about 8g protein in them.
     
  8. Alex Mills

    Alex Mills Muscle Food Rep

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    This is awesome. Very helpful.

    Cheers, Simon!
     
  9. Newtothis

    Newtothis

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    Do you know if TMUSCLE still use muscle food for bulk meat, and if the code still works?
     
  10. john321

    john321 Full Member

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    i like this a lot as i s am trying to cut down on some fats for my belly as i need to cut a inch or two off it but find it had to resist the graven on some fats :clap:
     

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