Macros Cheat Sheet

Macros Cheat Sheet

Become The New · Real Food Reference Guide · USDA FoodData Central

Proteins Veggies & Greens Starches & Fruit Dairy & Cheese Legumes & Grains Fats & Oils Morning Shake

How much food do you need to hit your protein target? · all cooked weight

Food	g protein/100gBase rate	to hit20g protein	to hit30g protein	to hit40g protein	per 100gFat	per 100gCal
Chicken breast cooked, skinless	31g	65g	97g	130g	3.6g	165
Chicken thigh cooked, skinless	26g	77g	115g	154g	8g	179
Turkey breast cooked, skinless	30g	67g	100g	133g	1g	135
Ground beef 90/10 cooked, drained	26g	77g	115g	154g	10g	196
Ground beef 80/20 cooked, drained	25g	80g	120g	160g	15g	215
Ribeye steak cooked, trimmed	24g	83g	125g	167g	17g	291
Chuck roast braised	28g	71g	107g	143g	9g	201
Lamb, leg/loin cooked, lean	28g	71g	107g	143g	8g	191
Salmon, Atlantic cooked, dry heat	25g	80g	120g	160g	13g	208
Sardines canned in water, drained	25g	80g	120g	160g	5.6g	131
Tuna, canned in water drained	28g	71g	107g	143g	1.3g	132
Shrimp cooked, moist heat	24g	83g	125g	167g	1.1g	99
Cod / white fish cooked, dry heat	23g	87g	130g	174g	0.9g	105
Eggs, large whole cooked · 1 egg ≈ 6g protein	~13g	~2.5 eggs	~3.5 eggs	~5 eggs	10g	143

Egg shorthand: 1 egg = 6g · 2 eggs = 12g · 3 eggs = 18g · 4 eggs = 24g · 5 eggs = 30g  |  All other values are grams of cooked food needed to reach your protein target. Source: USDA FoodData Central.

Vegetables & greens · per 100g · raw unless noted

Food	Carbs	Fiber	Protein	Fat	Cal
Spinach, raw	3.6g	2.2g	2.9g	0.4g	23
Spinach, cooked boiled, drained	3.8g	2.4g	3g	0.3g	23
Mixed greens / arugula, raw	3.7g	1.6g	2.6g	0.7g	25
Broccoli, raw	7g	2.6g	2.8g	0.4g	34
Broccoli, cooked steamed	7g	3.3g	2.4g	0.3g	35
Cauliflower rice, raw	5g	2g	2g	0.3g	25
Carrots, raw	10g	2.8g	0.9g	0.2g	41
Zucchini, raw	3.1g	1g	1.2g	0.3g	17
Bell pepper, raw	6g	2.1g	1g	0.3g	31
Cucumber, raw	3.6g	0.5g	0.7g	0.1g	16
Frozen mixed veg, cooked peas, carrots, corn, green beans	13g	3g	3.5g	0.3g	65
Green beans, cooked	7g	3.4g	1.8g	0.2g	31
Asparagus, cooked	3.9g	2.1g	2.2g	0.2g	20
Celery, raw	3g	1.6g	0.7g	0.2g	16
Onion, raw	9.3g	1.7g	1.1g	0.1g	40
Mushrooms, cooked	4g	1.7g	3.6g	0.4g	28

Cooked spinach: 3 cups raw collapses to ~100g cooked — nutrition per 100g is nearly identical either way.

Starches, fruit & nuts · per 100g cooked (starches) · raw (fruit/nuts)

Food	Carbs	Fiber	Protein	Fat	Cal
Sweet potato, baked	20g	3g	1.8g	0.1g	90
Russet potato, baked	21g	1.5g	2.3g	0.1g	93
White rice, cooked	28g	0.4g	2.7g	0.3g	130
Brown rice, cooked	23g	1.8g	2.6g	0.9g	112
Farro, cooked	26g	3.5g	5g	0.5g	130
Pasta, regular cooked	31g	1.8g	5g	0.9g	158
Banza chickpea pasta, cooked	24g	5g	10g	2.5g	165
Apple, medium whole fruit, 182g — not per 100g	25g	4.4g	0.5g	0.3g	95
Mixed berries per 100g	12g	2.5g	0.8g	0.3g	52
Walnuts per 28g / 1 oz	3.9g	1.9g	4.3g	18.5g	185

Dairy & cheese

Food	Serving	Protein	Carbs	Fat	Cal	Notes
Good Culture cottage cheese, 2%	½ cup / 113g	13g	4g	2.5g	110	casein ⚠
Fage 0% Greek yogurt	170g	17g	6g	0g	90	casein ⚠
Goat cheese, soft	28g / 1 oz	5g	0g	6g	75	A2 casein — better tolerated
Cheddar	28g / 1 oz	7g	0.4g	9g	113	aged = lower casein
American cheese processed single	28g / 1 slice	4g	2g	7g	94	casein ⚠
Parmesan, grated	14g / 2 tbsp	5g	0.4g	3.9g	57	very low casein
Heavy cream	1 tbsp / 15ml	0.3g	0.4g	5g	52
Half & half	1 tbsp / 15ml	0.4g	0.6g	1.7g	20
Tzatziki store-bought avg	2 tbsp / 30g	1.5g	1.5g	1.5g	25	casein ⚠

Aged hard cheeses (parmesan, sharp cheddar) contain substantially less casein than fresh or soft cheeses. Goat cheese uses A2 beta-casein — generally better tolerated by those with casein sensitivity.

Legumes, dips & grains · cooked unless noted

Food	Serving	Protein	Carbs	Fiber	Fat	Cal
Chickpeas / garbanzo	½ cup / 82g	7.3g	22g	6g	2g	134
Pinto beans	½ cup / 86g	7.7g	22g	7.7g	0.4g	122
Black beans	½ cup / 86g	7.6g	20g	7.5g	0.5g	114
Lentils	½ cup / 100g	9g	20g	7.9g	0.4g	116
Hummus 2 tbsp	30g	2g	4.5g	1.4g	3.5g	55
Hummus ¼ cup	60g	4g	9g	2.8g	7g	110
Farro, cooked	½ cup / 100g	5g	26g	3.5g	0.5g	130
Quinoa, cooked	½ cup / 93g	4g	20g	2.6g	1.8g	111

Fats & oils

Food	Serving	Fat	Sat fat	Carbs	Cal
Olive oil	1 tbsp / 14g	14g	2g	0g	119
Coconut oil	1 tbsp / 14g	14g	12g	0g	121
Real butter	1 tbsp / 14g	11.5g	7g	0g	102
Ghee	1 tbsp / 14g	13g	8g	0g	112
Avocado oil	1 tbsp / 14g	14g	1.6g	0g	120
Avocado	½ medium / 75g	11g	1.5g	6g	120
Ground flaxseed	2 tbsp / 14g	6g	0.5g	4g	75

1 tbsp of any oil = ~120 calories of pure fat. Coconut oil is ~87% saturated. Olive oil is predominantly monounsaturated — the preferred cooking fat for moderate-heat cooking.

Morning shake · 1 scoop Jocko + add-ins

Jocko Discipline Go — 1 scoop

Protein20g

Carbs3g

Fat3g

Calories120

Ground flaxseed — 2 tbsp (~14g)

Protein2.5g

Carbs4g

Fiber3.8g

Fat6g

Calories75

Basil seeds — 2 tbsp (~18g)

Protein2.5g

Total carbs8g

Fiber (soluble)7g

Net carbs~1g

Fat3g

Calories65

Catalina Crunch — 2 tbsp (~15g)

Protein2g

Total carbs5g

Fiber2.5g

Fat2.5g

Calories55

Total — full shake

Protein~27g

Total carbs20g

Fiber13.3g

Net carbs~6.5g

Fat14.5g

Calories~315

Basil seeds are nearly all soluble fiber — soak 5–10 min before blending. Flax + basil seeds together deliver ~11g fiber per shake.