Fats, nuts and oils: calories and macros
47 foods, highest protein per calorie first. Tap one for portion sizes and comparisons.
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Pork Crackling | 20 g | 113 | 9.4 g | 0 g | 8 g |
| Pumpkin Seeds | 28 g | 151 | 7 g | 5 g | 13 g |
| Peanut Butter | 32 g | 190 | 8 g | 7 g | 16 g |
| Almonds | 28 g | 164 | 6 g | 6 g | 14 g |
| Pistachios | 28 g | 159 | 5.7 g | 8 g | 12.8 g |
| Sunflower Seeds | 28 g | 165 | 5.8 g | 6 g | 14 g |
| Flaxseed (ground) | 15 g | 75 | 2.6 g | 4 g | 5.9 g |
| Chia Seeds | 15 g | 73 | 2.5 g | 6.3 g | 4.6 g |
| Almond Butter | 32 g | 196 | 6.7 g | 6 g | 17.8 g |
| Cashews | 28 g | 157 | 5.2 g | 9 g | 12.4 g |
| Hummus | 30 g | 54 | 1.7 g | 4.5 g | 3.2 g |
| Sunflower Seed Butter | 32 g | 200 | 6 g | 7 g | 17 g |
| Cashew Butter | 32 g | 188 | 5.5 g | 8.8 g | 15.8 g |
| Tahini (sesame paste) | 15 g | 89 | 2.6 g | 3.2 g | 8 g |
| Trail Mix (nuts & dried fruit) | 30 g | 140 | 4 g | 13 g | 9 g |
| Hazelnuts | 28 g | 178 | 4.2 g | 4.7 g | 17.2 g |
| Brazil Nuts | 28 g | 187 | 4.1 g | 3.5 g | 19 g |
| Walnuts | 28 g | 185 | 4 g | 4 g | 18 g |
| Pine Nuts | 28 g | 191 | 3.9 g | 3.7 g | 19.4 g |
| Pesto | 15 g | 80 | 1.3 g | 1 g | 8 g |
| Guacamole | 30 g | 45 | 0.6 g | 2.5 g | 4 g |
| Pecans | 28 g | 196 | 2.6 g | 4 g | 20.4 g |
| Chocolate Hazelnut Spread | 20 g | 108 | 1.4 g | 11.5 g | 6.4 g |
| Dark Chocolate (70%+) | 30 g | 170 | 2.2 g | 13 g | 12 g |
| Avocado | 100 g | 160 | 2 g | 9 g | 15 g |
| Coconut Cream | 100 ml | 330 | 3.6 g | 6.7 g | 34.7 g |
| Macadamia Nuts | 28 g | 204 | 2.2 g | 4 g | 21.5 g |
| Coconut Flakes (desiccated) | 20 g | 130 | 1.3 g | 4.8 g | 13 g |
| Coconut Milk (canned) | 100 ml | 230 | 2.3 g | 5.5 g | 24 g |
| Green Olives | 30 g | 43 | 0.3 g | 1.2 g | 4.5 g |
| Black Olives | 30 g | 45 | 0.3 g | 1.9 g | 4.3 g |
| Caesar Dressing | 30 g | 155 | 0.8 g | 1.5 g | 16.5 g |
| Ranch Dressing | 30 g | 145 | 0.4 g | 2 g | 15 g |
| Mayonnaise | 15 g | 94 | 0.1 g | 0.1 g | 10.3 g |
| Olive Oil | 14 g | 119 | 0 g | 0 g | 14 g |
| Coconut Oil | 14 g | 121 | 0 g | 0 g | 13.5 g |
| Sesame Oil | 14 g | 120 | 0 g | 0 g | 13.6 g |
| Macadamia Oil | 14 g | 124 | 0 g | 0 g | 14 g |
| Sunflower Oil | 14 g | 124 | 0 g | 0 g | 14 g |
| Canola Oil | 14 g | 124 | 0 g | 0 g | 14 g |
| Avocado Oil | 14 g | 124 | 0 g | 0 g | 14 g |
| Peanut Oil | 14 g | 119 | 0 g | 0 g | 13.5 g |
| Ghee | 14 g | 123 | 0 g | 0 g | 14 g |
| Lard | 14 g | 116 | 0 g | 0 g | 12.8 g |
| Duck Fat | 14 g | 115 | 0 g | 0 g | 12.8 g |
| Walnut Oil | 14 g | 120 | 0 g | 0 g | 13.6 g |
| Cocoa Butter | 14 g | 120 | 0 g | 0 g | 13.6 g |