Generally, all foods contain a combination of those three macronutrients. Nevertheless, some food items can be high in one specific element while others contain more than two.
1. Oats
Oats are among the commonly consumed breakfast cereals across the world. It is a great source of fibre, vitamins and other minerals as well. Consuming oats on a daily basis can effectively lower cholesterol levels and also reduce the risks of type-2 diabetes. Since it keeps your appetite full for a long time, it is good for people struggling to lose weight.
Macronutrient Content in 100 g Serving of Oats -
- Carbohydrates: 66.3 g
- Proteins: 16.9 g
- Fats: 6.9 g
2. Peas
Peas are low in calories but rich source of fibres, protein, vitamins A, K, C, zinc, potassium, magnesium, folate, iron and other nutrients. Including peas in your regular diet can improve your gut health, which eventually helps maintain a strong immune system. Experts recommend it for weight management because it is low in calorie density.
Macronutrient Content in 100 g Serving of Peas -
- Carbohydrates: 11 g
- Proteins: 4.1 g
- Fats: 0.2 g
3. Broccoli
Broccoli is among the many macronutrient foods rich in plant compounds. It contains one of the most abundant plant compounds, sulforaphane. Since this cruciferous vegetable is rich in sulphur content, it offers a ton of health benefits. It includes lowering cholesterol levels, improving eye health, and preventing cancer.
Macronutrient Content in 100 g Serving of Broccoli -
- Carbohydrates: 6 g
- Proteins: 2.5 g
- Fats: 0.4 g
4. Potatoes
Almost every individual consumes potatoes in one way or another. It is one of the easiest vegetables to include in your diet. Not many are aware that potatoes are healthy and contain plenty of plant compounds and minerals. In addition, consuming potatoes can help lower blood pressure as well as keep your appetite full.
Macronutrient Content in 100 g Serving of Potatoes -
- Carbohydrates: 20.1 g
- Proteins: 1.9 g
- Fats: 0.1 g
5. Apples
Apples are one of the most common fruits available around the world. It can be called one of the super fruits as well. Research has shown that including apples in your diet can help combat a number of health issues. The flavonoids in apples can have an impact on cardiovascular health, weight management and certain cancers.
Macronutrient Content in 100 g Serving of Apples -
- Carbohydrates: 25 g
- Proteins: 1 g
- Fats: 0 g
6. Oranges
Oranges are mainly recommended for your daily dose of vitamin C. However, it also has other benefits, which include protection from cell damage, smoother skin, preventing anaemia, enhancing the immune system, etc. Oranges can be your perfect snack; just peel and eat them. In addition, it also has anti-inflammatory benefits.
Macronutrient Content in 100 g Serving of Oranges -
- Carbohydrates: 15.4 g
- Proteins: 1 g
- Fats: 0
7. Peaches
Peaches fall under the stone category- fruits that are extremely high in vitamins and antioxidants. Even a small peach contains essential nutrients and offers many benefits. It includes anti-inflammation, reduces cholesterol, and helps in the production of Vitamin A and weight management.
Macronutrient Content in 100 g Serving of Peaches -
- Carbohydrates: 12.4 g
- Proteins: 1.2 g
- Fats: 0.3 g
8. Mango
Mangoes do not promote weight gain; this is a very common myth. Interestingly, only a cup of mangoes contains a major portion of vitamin C, which is still unknown to many. Eating mangoes during pregnancy can be a good source of minerals, copper as well as folate. They also support foetal development.
Macronutrient Content in 100 g Serving of Mango -
- Carbohydrates: 24.7 g
- Proteins: 1.4 g
- Fats: 0.6 g
9. Eggs
Among these macronutrient-rich foods, eggs are known as one of the superfoods. Yet, its high cholesterol content makes it undesirable to some.
Furthermore, AHA revised their study in 2000 and stated that adults could eat one egg per day but must maintain the daily cholesterol count to 300 mg. Having an egg daily improves the immune system and reduces the risk of age-related macular degeneration.
Macronutrient Content in 100 g Serving of Eggs -
- Carbohydrates: 0.6 g
- Proteins: 6 g
- Fats: 5 g
10. Chicken
Chicken is the only lean meat which is prepared in every cuisine. This suggests how popular it is among everybody. Compared to other meat sources, uncooked chicken contains the least number of calories.
One of the lesser-known facts about chicken is that its nutrient content differs as per its cuts. For example, chicken breast has 284 kcals while thighs have 109 kcals, etc.
Macronutrient Content in 100 g Serving of Chicken -
- Carbohydrates: 0 g
- Proteins: 53.4 g
- Fats: 6.2 g
11. Salmon
Salmon is widely popular for its high protein and omega-3 fatty acids content. It is believed that consuming such fatty fishes can decrease the risks of obesity, heart disease, diabetes and maintain healthy cholesterol levels. Those who do not prefer to eat chicken or eggs can always add salmon to their dietary habits.
Macronutrient Content in 100 g Serving of Salmon -
- Carbohydrates: 0 g
- Proteins: 18.79 g
- Fats: 10.5 g
12. Tofu
Those looking for vegan options for high-protein food in their daily diet, they can try tofu. Additionally, it is equally rich in other macros and micros.
Tofu is known for lowering cholesterol and reducing heart risks. Some suggest it can also prevent breast cancer and diabetes and also improves bone density, enhances brain function, and reduces menopausal symptoms and prenatal depression.
Macronutrient Content in 100 g Serving of Tofu -
- Carbohydrates: 3 g
- Proteins: 17 g
- Fats: 9 g
13. Nuts
Nuts are among the major macronutrient foods; their relatively higher protein content makes them a good meat alternative for vegetarians and vegans.
If you are wondering how to add nuts into your dietary habits, just soak some almonds overnight and eat them first thing in the morning. You can also roast some peanuts or walnuts and toss them into your salads or have them as a snack.
Macronutrient Content in 100 g Serving of Nuts -
- Carbohydrates: 6 g (Almonds), 8 g (Pistachios), 4 g (Walnuts)
- Proteins: 6 g (Almonds), 6 g (Pistachios), 4 g (Walnuts)
- Fats: 15 g (Almonds), 13 g (Pistachios), 18.5 g (Walnuts)
14. Avocado
Avocado has many health benefits, including managing diabetes, reducing heart risks, aiding in weight loss, and lowering metabolic syndrome risk.
Macronutrient Content in 100 g Serving of Avocado -
- Carbohydrates: 8.5 g
- Proteins: 2 g
- Fats: 14.7 g
15. Greek Yoghurt
Among the other macronutrient foods, Greek yoghurt is gradually gaining popularity. It is similar to normal yoghurt but denser and thicker. Most people use it for making smoothies and other desserts.
Nevertheless, it is packed with macros and other nutritional elements. Since it is higher in protein, it helps boost metabolism, healthy gut, bone health, and weight loss.
Macronutrient Content in 100 g Serving of Greek Yoghurt -
- Carbohydrates: 6.4 g
- Proteins: 5 g
- Fats: 8 g
16. Flaxseeds
Flaxseeds are extremely high in fibre, omega-3 fats and several plant compounds. Consuming them on a daily basis can significantly improve digestion, heart risks, and type 2 diabetes. Since it is loaded with nutrients, you must try to add them to your breakfast smoothies, oatmeal, cereals, etc.
Macronutrient Content in 100 g Serving of Flaxseeds -
- Carbohydrates: 3 g
- Proteins: 1.9 g
- Fats: 4.3 g
17. Clarified Butter
Clarified butter or ghee is a source of good fats; moreover, its process separates lactose from the butter; it is good for lactose intolerants too.
Ancient Indian texts state ghee as ayurvedic medicine and just one tablespoon of ghee contains every necessary nutritional element. Others can use ghee as a cooking medium or condiment but can also be used to treat common burns and skin rashes.
Macronutrient Content in 100 g Serving of Clarified Butter -
- Carbohydrates: 0 g
- Proteins: 0 g
- Fats: 15 g
18. Ripe Olives
Ripe olives also fall under the category of foods rich in macronutrients. These are low in carbs but higher in healthy fats. The oleic acid in olives contains many health benefits like improving heart condition, keeping bones healthy and preventing cancer. Along with being rich in fats, it is also full of necessary vitamins and antioxidants.
Macronutrient Content in 100 g Serving of Ripe Olives -
- Carbohydrates: 6 g
- Proteins: 0.8 g
- Fats: 10.9 g
19. Lentils
Lentils are a staple food in many regions. Its types and preparations vary from one place to another. Having lentils is an inexpensive way of ingesting several nutrients. Common types of lentils include brown, Puy, green, red and yellow, and Beluga.
Along with promoting macronutrients, these are also rich in vitamins, iron, magnesium, potassium and zinc. These lentils are also a good source of anti-inflammatory properties.
Macronutrient Content in 100 g Serving of Lentils -
- Carbohydrates: 39.9 g
- Proteins: 17.9 g
- Fats: 0.8 g
20. Dark Chocolate
Dark chocolate is also categorised under the foods rich in macronutrients. Since it contains 50% of cocoa, it is rich in flavanols.
This plant compound is extremely beneficial for your health. From reducing diabetes, lowering blood pressure and improving vision, dark chocolates are considered a healthy dessert choice. So, the next time you buy a bar of dark chocolate, always remember if it has more cocoa solids, it is healthy.
Macronutrient Content in 100 g Serving of Dark Chocolate -
- Carbohydrates: 13 g
- Proteins: 2 g
- Fats: 12 g