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The tables below include tabular lists for selected basic foods, compiled from United States Dept. of Agriculture sources.Included for each food is its weight in grams, its calories, and (also in grams,) the amount of protein, carbohydrates, dietary fiber, fat, and saturated fat. [1]
1. Flaxseeds. These fiber-packed seeds are rich in healthy omega-3 fats and provide a substantial amount of protein to boot (five grams per one ounce serving).
Coconut, raw [23] 100 366 - - Flax seeds [24] 100 5911 22813 1 : 4 Hazelnuts, filberts [25] 100 7832 87 90 : 1 Hemp seeds [26] 100 56000 22000 3 : 1 Macadamia nuts, dry roasted [27] 100 1720 259 6 : 1 Pecans [28] 100 20630 986 21 : 1 Pistachios, raw [29] 100 13200 254 52 : 1 Poppy seed [30] 100 28291 273 103 : 1 Pumpkin seeds, whole, roasted ...
In a reference amount of 100 grams (3.5 oz), raw carrots supply 41 calories and have a rich content (20% or more of the Daily Value, DV) of vitamin A (93% DV) and a moderate amount (10–19% DV) of vitamin K (11% DV) and potassium (11% DV), but otherwise have low content of micronutrients (table).
Then, mix in high-protein granola, PB2 powder, chia seeds, blueberries and high-protein almond milk for breakfast with more than 32 grams of protein, 13 grams of fiber and zero eggs. Protein: 32 grams
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