High-Quality Carbs, Proteins, and Fats

Found this site that has the list of foods where your can get High quality Carbs,
Proteins and Fats. Sobrang makakatulong satin to when choosing what food to buy para ma hit macros natin. :)
here's the site btw


Carbohydrate Sources

Excellent Carbohydrates

(841) Spinach
(434) Kale
(387) Romaine lettuce
(254) Broccoli
(227) Cauliflower

(473) Blueberries
(398) Blackberries
(273) Strawberries

Very Good Carbohydrates

(159) Eggplant
(146) Brussels sprouts
(131) Red pepper
(95) Cabbage
(69) String beans
(56) Onion

(101) Plum
(63) Pink Grapefruit
(62) Tomato
(51) Kiwi

Good Carbohydrates

(37) Yellow squash
(36) Celery
(30) Cucumber

(44) Pear
(42) Orange
(42) Red grapes
(30) Green grapes

Exceptionally Useless ( not sure bout this one, LOL!)


Protein Sources

Excellent Protein
(44) Mackerel
(40) Turkey breast
(30) Haddock
(30) Cod
(30) Salmon
(25) Soybean hamburger crumbles
(22) Tuna steak
(22) Turkey breast, deli
(21) Lobster
(20) Sea bass
(20) Snapper

Very Good Protein
(18) Chicken breast
(16) Freshwater bass
(15) Trout
(12) Cottage cheese (1%)
(9) Chicken breast, deli
(9) Tuna, canned in water
(7) Soy imitation meat products
(6) Emu

Good Protein
(4) Pork tenderloin, well-trimmed
(4) Tofu, extra-firm
(3) Beef tenderloin, well-trimmed
(3) Tofu, firm
(2) Tempeh
(2) Tofu, soft

Low-Quality Protein
(0.6) Ground beef (27% fat)
(0.3) Sausage
(0.2) Bacon

Fat Sources

(4.5) Macadamia nuts
(3.6) Olive oil
(3.5) Olives

Very Good Quality Fats
(2.3) Avocado
(2.2) Canola oil
(2.2) Almond butter
(2.0) Almonds

Good Quality Fats
(1.6) Cashews
(1.1) Peanuts

Poor Quality Fats
(0.9) Lard
(0.4) Butter
(0.2) Safflower oil
(0.2) Soybean oil


  • badass_vinchbadass_vinch Posts: 4,466A-Class
    Yung very good carbs lang ang affordable ah :)


  • dskinnydudedskinnydude Posts: 176
    Nevertheless, ang sarap ng useless! lol
  • rtravino29rtravino29 Posts: 1,549
    Uu nga.. naghahanap nga ko mga ser ng pinoy version eh haha! Kamot ulo ko habang tinitingnan ko yung foods.
  • allen101allen101 Posts: 5,102
    Pano naging excellent-very good carbs e kakarampot na carbs lang naman nasa gulay. Kaya nga halos walang calories gulay.
  • JettieJettie Posts: 3,763B-Class
    excellent siguro dahil sa micro nya? pero sa macro wise, halos bonus stage ang gulay at matagal matunaw
  • rtravino29rtravino29 Posts: 1,549
    Actually tama si @jettie, kung titingnan maiigi ung mga selection ng foods,puro fiber carbs yung nauuna,since dahil sa nutrients nila versus sa mga complex carbs na "useless" daw (since they're strip off their nutrients).
  • allen101allen101 Posts: 5,102
    Para makakuha ng carbs na same level na 1 cup na rice sangkatutak na gulay muna kakainin. Paano pa kung bulking hehe.
    Ni hindi nga yata nabangit yung kamote, whole grain oats at brown rice na excellent source of complex carbs, fiber and a few vitamins and minerals.

    Imo, ang gulay source lang ng micro nutrients.
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