Keeping tuned into your nutrition when considering that new recipe, you may wonder how many carbs vs fats vs proteins do they contain? Not all recipes will have that break-down on nutrients, so we have this brief chart to help you know what foods fall into what category. Keep in mind that proteins give your body energy with strength to grow. Carbohydrate are a source of energy. Excess carbs that are not used up in energy turn into weight gain for many people which is why we are told to watch our carbs. We’ve been told to avoid fats. Our bodies need certain fats to support healthy growth and keep our internal body parts working properly.
Proteins – Proteins are one of the three classes of foods necessary for the body to grow and find strength from. Meats and fish are good sources of proteins while vegans will get their protein from nuts, beans, seeds and cereals. Some vegetables like broccoli have amounts of protein as well. If you ever start your day and haven’t eaten finding yourself with a headache, it may be a sure sign you need some quick protein. Remember that fact to keep your body powered for the day. That is why the experts say, breakfast is your most important meal of the day!
Carbohydrates (Carbs) – Carbs are one of the three main classes of food that are a source of energy. They are primarily starches and sugars that the body will break down into glucose that the body uses to feed its cells for energy. Chemically it is defined as neutral compounds of carbon, oxygen and hydrogen. They come in simple forms and in complex forms. Simple carbs are commonly sugars while complex carbs are starches and fiber. Excess carbohydrates not used up as energy tend to cause weight gain.
Dietary Fats – Fats in your diet are essential to provide your body energy and to support cell growth. Fats also keep your internal organs healthy and your body warm. Fats also help your body to absorb some nutrients and even produce necessary hormones. There are good fats and bad fats. The good guys are UNSATURATED FATS. Unsaturated fats will include polyunsaturated fatty acids and monounsaturated fats. Both polyunsaturated and monounsaturated fats when eaten in moderation can help lower the cholesterol levels and reduce your risk of heart disease.1
Recommended Daily Intake Levels for the Nutrients (If you have a dietary health plan for specific health problems – follow your Doctor’s advice and ignore this information)
| Nutrient | Quantity Per Day |
|---|---|
| Protein | 50 grams |
| Carbohydrates | 310 grams |
| Fat | 70 grams |
Here is a list to give you an example where common foods fall in one of the three categories above. (counts are estimates)
| Proteins | g per 3 oz. or 1 serving |
|---|---|
| Avocado | 2.9 |
| Tofu | 10 |
| Macadamia Nuts | 11 |
| Salmon | 40 |
| Peanut Butter | 8 |
| Cheddar Cheese | 7 |
| Egg | 6 |
| Dark Chocolate | 7.79 |
| Scallops | 20 |
| Cod | 41 |
| Can Tuna in water | 25 |
| Lamb Chops | 24 |
| Turkey Breast w/skin | 26 |
| Hot Dog no bun | 5 |
| Bacon 5 slices | 15 |
| Tenderloin Steak | 20 |
| Ground Beef | 15 |
| Baby Back Ribs | 20 |
| Italian Sausage | 16 |
| Carbohydrates (Carbs) | (g/100g) |
|---|---|
| Apple | 13.8 |
| Apricot | 11.1 |
| Banana | 22.8 |
| Peach | 9.5 |
| Pineapple | 13.1 |
| Pear | 15.1 |
| Broccoli | 2.1 |
| Red Beets | 9.6 |
| Spinach | 7 |
| Sweet Corn | 19.0 |
| Carrot | 9.6 |
| Sweet Potato | 20.1 |
| Yam | 27.9 |
MEATS
Carbs in meats appear with the way they are prepared. Frying in batter, breading, or adding sauces and gravies will be the main source for carbs in meats.
| Dietary Fats | 3 oz. |
|---|---|
| Avocado | 29 |
| Olives in brine | 20 |
| Tofu | 22 |
| Macadamia Nuts | 22 |
| Salmon | 21 |
| Peanut Butter | 16 |
| Cheddar Cheese | 9 |
| Egg | 5 |
| Dark Chocolate | 12 |
| Scallops | 0.6 |
| Cod | 0.7 |
| Can Tuna in water | 0.7 |
| Lamb Chops | 4.2 |
| Turkey Breast w/skin | 3.5 |
| Hot Dog no bun | 12.8 |
| Bacon 5 slices | 15.6 |
| Tenderloin Steak | 17.9 |
| Ground Beef | 22.6 |
| Baby Back Ribs | 25.1 |
| Italian Sausage | 31.3 |
Certainly by looking at the above counts we are only giving you a breakdown sampling by category. Consider what the daily recommended counts are to keep yourself and your family in best health. Mixing a healthy diet with a few splurges are just common-sense dietary decision making.
Those with health issues are recommended to follow their doctors advise only for dietary recommendations.
1 Source: webmd.com Nov.1, 2007. The Skinny on Fat: Good Fats vs Bad Fats