Counting macros can feel like a game of Tetris sometimes—fitting the right amount of protein, carbs, and fats into your day without going over or under. That’s where single macro foods come to the rescue! These are foods that are primarily made up of one macronutrient, making them the perfect tool for hitting your numbers with precision. For example, if you’re wrapping up your day and find you have 25 carbs left, knowing that a medium apple will get you there can make all the difference. In this post, we’re sharing a handy list of single macro foods to help you stay on track, hit your goals, and take the guesswork out of your meal planning. Let’s dive in!

PROTEIN ONLY

• Chicken Breast (grilled, skinless): 3 oz = ~26 g protein
• Turkey Breast (grilled, skinless): 3 oz = ~26 g protein
• Tilapia or other white fish: 3 oz = ~22 g protein
• Shrimp (boiled): 3 oz = ~18 g protein
• Egg Whites: 1 large = ~3.6 g protein (10 egg whites = ~36 g protein)
• Non-Fat Greek Yogurt (Plain): 5.3 oz = ~15 to 18 g protein
• Non-Fat Cottage Cheese: ½ cup = ~14 g protein
• Canned Tuna (in water): 3 oz = ~22 g protein
• Liquid Egg Whites: 1 cup = ~26 g protein
• Deli Meat (Turkey or Chicken Breast): 3 oz = ~20 g protein

CARBS ONLY

• Banana: 1 medium (~118 g) = ~27 g carbs
• Apple: 1 medium (~200 g) = ~25 g carbs
• Grapes: ~1 cup (~151 g) = ~27 g carbs
• Orange: 1 medium (~130 g) = ~15 g carbs
• Sweet Potato (baked, no skin): ~3 oz (~85 g) = ~20 g carbs
• Butternut Squash (cooked): 1 cup (~205 g) = ~22 g carbs
• Corn (cooked): 1 medium ear = ~19 g carbs
• White Rice (cooked): ~½ cup (~80 g) = ~22 g carbs
• Plain Rice Cakes: 1 rice cake = ~7 g carbs (5 rice cakes = ~35 g carbs)
• Oatmeal (plain, cooked): ½ cup (~117 g) = ~14 g carbs
• Air-Popped Popcorn: 3 cups = ~18 g carbs
• Fruit Snacks: Check labels; ~1 serving = ~15-20 g carbs

FATS ONLY

• Olive Oil: 1 tablespoon = ~14 g fat
• Avocado Oil: 1 tablespoon = ~14 g fat
• Coconut Oil: 1 tablespoon = ~14 g fat
• Almond Butter (or other nut butters): 1 tablespoon = ~9 g fat (choose ones with no added sugar or protein)
• Pecans: ~10 pecan halves (~15 g) = ~10 g fat
• Macadamia Nuts: ~10 nuts (~15 g) = ~15 g fat
• Avocado (fresh): ~50 g (⅓ medium avocado) = ~15 g fat
• Butter: 1 tablespoon = ~11 g fat
• Mayonnaise: ~1 tablespoon (~15 g) = ~10 to 11g fat

PROTEIN + CARBS

• Non-Fat Greek Yogurt (Plain): 1 cup = ~20 g protein, ~5-7 g carbs, 0 g fat
• Non-Fat Cottage Cheese: ½ cup = ~14 g protein, ~3-5 g carbs, 0 g fat
• Lentils (cooked):½ cup = ~9 g protein, ~20 g carbs, ~0.3 g fat
• Edamame: ½ cup = ~9 g protein, ~8 g carbs, ~2 g fat
• Beans (Black, Kidney, or Pinto, cooked): ½ cup = ~7-9 g protein, ~20 g carbs, ~0.5 g fat
• Quinoa (cooked): 1 cup = ~8 g protein, ~39 g carbs, ~3.5 g fat (opt for small portions to stay within fat limits).
• Rice (White or Brown, cooked) with Egg Whites: 1 cup rice = ~4 g protein, ~45 g carbs, 0 g fat
• Protein Powders (Whey Isolate): 1 scoop = ~20-30 g protein, ~1-3 g carbs, 0 g fat.

PROTEIN + FATS

• Steak: 3 oz ribeye = ~20 g protein, ~12 g fat, 0 g carbs
• Ground Beef (80/20 or 85/15): 3 oz = ~22 g protein, ~14 g fat, 0 g carbs
• Chicken Thighs (skin-on): 3 oz = ~20 g protein, ~10 g fat, 0 g carbs
• Bacon (check labels for no added sugar): 2 slices = ~6 g protein, ~7 g fat, 0 g carbs
• Salmon: 3 oz = ~22 g protein, ~10 g fat, 0 g carbs
• Whole Eggs: 1 large egg = ~6 g protein, ~5 g fat, 0 g carbs
• Cheese (e.g., Cheddar, Swiss, Gouda): 1 oz = ~7 g protein, ~9 g fat, 0 g carbs
• Cream Cheese (Full-Fat): 1 oz = ~2 g protein, ~10 g fat, 0 g carbs
• Pepperoni or Salami: 1 oz = ~6 g protein, ~9 g fat, 0 g carbs
• Tofu : 3 oz = ~7 g protein, ~4 g fat, 0 g carbs
• Tuna Salad (with mayo, no added carbs): 3 oz tuna + 1 tbsp mayo = ~22 g protein, ~10 g fat, 0 g carbs
• Egg Salad (with mayo): 2 eggs + 1 tbsp mayo = ~12 g protein, ~15 g fat, 0 g carbs

CARBS + FATS

• Banana with Almond Butter: 1 medium banana (~27 g carbs) + 1 tbsp almond butter (~9 g fat).
• Rice or Quinoa with Coconut Oil or Butter: ½ cup cooked rice = ~22 g carbs, ~0 g fat + 1 tbsp coconut oil = ~14 g fat, 0 g protein.
• Toast with Butter or Avocado: 1 slice bread = ~15 g carbs, ~0 g fat + 1 tbsp butter or mashed avocado (~10-15 g fat).
• Tortilla Chips with Guacamole: 1 oz tortilla chips (~19 g carbs, ~7 g fat) + 2 tbsp guacamole (~6 g fat, ~3 g carbs).
• Popcorn with Coconut Oil or Butter: 3 cups air-popped popcorn = ~18 g carbs, ~1 g fat + 1 tbsp butter or coconut oil (~14 g fat).
• Dark Chocolate (70-85%): 1 oz = ~13 g carbs, ~12 g fat, ~2 g protein
• Coconut Milk (Full Fat): ½ cup = ~7 g carbs, ~12 g fat, ~0 g protein.
• Honey or Maple Syrup with Nut Butter: 1 tbsp honey (~17 g carbs) + 1 tbsp almond butter (~9 g fat).

Having a list of single macro foods at your fingertips can be a game-changer when it comes to hitting your macros consistently. Whether you’re closing the gap on your protein, carbs, or fats, these simple options make it easier to stay on track without overthinking. Remember, consistency is key when it comes to reaching your health and fitness goals, and little adjustments like these can add up to big results. Start incorporating these single macro foods into your routine, and watch how effortlessly you can hit your numbers each day. You’ve got this! And if you need more personalized support, our coaching team is here to help you succeed every step of the way.