Thursday, 6 August 2015

IIFYM Talk [2]

Following my recent talk on the IIFYM nutrition concept, I thought I would share some of the macro contents of some basic and popular foods to help any of you further understand the concept or to help you get started. 

200ml semi skimmed milk - Carb 9.6g, Protein 7.2g, Fat 3.6g
250ml Coke - Carb 27g, Protein 0g, Fat 0g
250ml diet coke - Carb 0g, Protein 0g, Fat 0g

100g chicken breast - Carb 0g, Protein 31g, Fat 3.6g
135g sirloin steak - Carb 0g, Protein 37.8g, Fat 3.9g 
90g salmon fillet - Carb 0.2g, Protein 19.4g, Fat 1.4g

75g whole wheat pasta - Carb 46.7g, Protein 9.1g, Fat 1.9g
75g brown rice - Carb 55.5g, Protein 5.2g, Fat 2.1g
100g sweet potato - Carb 21.3g, Protein 1.2g, Fat 0.3g

100g banana - Carb 23.2g, Protein 1.2g, Fat 0.3g
Typical apple - Carb 15.7g, Protein 0.5g, Fat 0.1g
100g strawberries - Carb 6g, Protein 0.8g, Fat 0.1g

100g milk chocolate - Carb 56.5g, Protein 7.5g, Fat 30.5g
100g Ben&Jerries cookie dough ice cream - Carb 30g, Protein 4g, Fat 15g
100g Haribo starmix - Carb 77g, Protein, 6.6g, Fat <0.5g 

The actual macro content per consumption would obviously have to be altered to suit the chosen serving size, however, these values give a rough estimate of the contents of some popular foods.