Protein Carbs Fats Calories

Daily > 0 403 101 2517

Target > 3000
Yellow Cells: Insert Numbers Daily Maintenance 2150
Blue Cells: Insert Text (Food Names) Strength Training 150
White Cells: Do not touch (functions) Cardio Training 700
Food Items Grams Protein Carbs Fats Calories
Almond Creamer 10 0 3 1 17
Almond Creamer 500 0 133 33 833
Almond Creamer 1000 0 267 67 1667
0 0 0 0
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Potassium
0

Potassium
0 Macro Breakdown
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Protein
Carbs
Fats
 Food Database
Food Item Grams Protein Carbs Fats Calories

Almond Creamer 15 0.0 4.0 1.0 25

Kirkland Almond Flour 28 6.0 5.0 15.0 180
Almonds 30 6.0 5.0 15.0 170
American Singles (2%) 100 19.0 10.0 14.0 243
Asparagus 16 0.4 0.6 0.0 3
Bacon, raw 28 3.5 0.4 11.0 117
Bagel (Fresh) 100 10.0 49.0 2.0 250
Banh Chung 100 5.0 27.0 3.0 165
Banh Pho Tuoi 100 6.0 53.0 2.0 250
Bean Sprouts 3 0.1 0.1 0.0 1
Beef Broth 100 2.0 0.0 0.0 8
Beef Meatballs 100 21.0 7.0 7.0 175
Beef Short Ribs 100 22.0 0.0 42.0 471
Beef Short Ribs (Harris Teeter) 100 17.0 0.0 19.0 241
Beef Tenderloin 100 24.0 0.0 25.0 324
Beef Tendon Balls 100 2.0 4.0 1.0 22
Beer (Samuel Adams) 100 1.0 5.0 0.0 49
Bell Pepper 100 1.0 5.0 0.0 28
Blue Cheese 100 21.0 2.0 29.0 353
Blue Cheese (Bolthouse Farms) 100 7.0 7.0 8.0 117
Blueberries (Harris Teeter: Frozen) 100 1.0 12.0 0.0 57
Bok Choy 100 2.0 1.0 0.0 13
Bone Broth 100 4.0 0.0 0.0 16
Bratwurst (In-House) 100 12.0 2.0 26.0 297
Kirkland Brocolli 100 4.0 2.0 0.0 29
Brownie Points Ice Cream (Keto) 100 5.0 4.0 19.0 213
Burger King Chicken Fries 100 14.0 22.0 19.0 308
Burger King Double Cheeseburger 100 17.0 17.0 16.0 282
Burger King Fries 100 3.0 39.0 12.0 280
Burger King Nuggets 100 14.0 18.0 18.0 295
Burger King Original Chicken Sandw 100 13.0 22.0 18.0 301
Burger King Sausage, Egg & Cheese 100 11.0 18.0 20.0 296
Burger King Whopper 100 11.0 19.0 13.0 233
Butter 14 0.1 0.0 12.0 102
Cabbage 100 1.0 4.0 0.0 25
Cafe Rio Salad 100 3.0 7.0 7.0 120
Cantaloupes 100 1.0 7.0 0.0 34
Cashew Milk (Silk) 100 0.0 1.0 1.0 11
Cashews 100 18.0 30.0 44.0 553
Cheddar Fat Free Slice 100 21.0 11.0 0.0 158
Chick Fil A BBQ 100 0.0 39.0 0.0 161
Chick Fil A Charred Bell Peppers 100 7.0 43.0 43.0 571
Chick Fil A Deluxe Sandwich 100 13.0 18.0 9.0 202
Chick Fil A Garden Herb Rance Sauce 100 0.0 1.0 15.0 140
Chick Fil A Polynesian Sauce 100 0.0 50.0 21.0 393
Chick Fil A Sauce 100 0.0 25.0 46.0 500
Chick Fil A Spicy Deluxe Sandwich 100 13.0 18.0 10.0 212
Chick Fil A Sweet and Spicy Siracha Sa 100 0.0 39.0 0.0 161
Chick Fil A Waffle Fries 100 4.0 36.0 19.0 336
Chick Fil A Zesty Buffalo Sauce 100 0.0 5.0 12.0 119
Chicken Breast 100 31.0 0.0 4.0 165
Chicken Drumstick (No Skin) 100 20.0 0.0 4.0 116
Chinsu 100 0.0 27.0 0.0 100
Chorizo (In-House) 100 24.0 2.0 38.0 455
Chuan Jiao (Hot Pot Paste) 100 5.0 12.0 68.0 680
Cinnamon Toast Crunch 100 5.0 80.0 10.0 415
Cocoa Pebbles 100 1.0 29.0 1.0 141
Cocoa Powder 100 20.0 20.0 10.0 240
Crab Meat 100 19.0 0.0 2.0 97
Cucumbers 100 1.0 4.0 0.0 15
Daikon 100 1.0 0.0 4.0 18
Diet Coke 100 0.0 0.0 0.0 0
Eggo Waffles (Blueberries) 100 6.0 41.0 9.0 257
Eggs 100 13.0 1.0 10.0 143
Enlightened (Coffee and Cream) 100 3.0 1.0 21.0 243
Enlightened (Red Velvet) 100 1.0 3.0 23.0 257
Enoki Mushrooms 100 3.0 5.0 0.0 37
Fat Free Cheese Slice 100 21.0 11.0 0.0 132
Fat Free Cream Cheese (Harris Teet 100 14.0 14.0 0.0 106
Fat Free Half & Half (Harris Teeter) 100 3.0 10.0 0.0 67
Feta 100 14.0 4.0 21.0 264
Fish Balls 100 19.0 4.0 14.0 221
Fish Sauce 100 5.0 4.0 0.0 35
French Baguette 100 7.0 52.0 1.0 250
Fried Chicken (Breast) 100 25.0 9.0 13.0 260
Fried Chicken (Leg) 100 27.0 2.0 14.0 245
Fried Chicken (Thigh) 100 22.0 9.0 17.0 277
Frozen Strawberries (Harris Teeter) 100 1.0 9.0 0.0 36
Garlic 100 6.0 33.0 0.0 149
Ginger Paste 100 0.0 80.0 0.0 300
Goya Coconut Water 100 0.0 16.0 1.0 71
Ground Beef (80:20) 100 17.0 0.0 20.0 254
Ground Beef (85:15) 100 19.0 0.0 15.0 215
Ground Beef (90:20) 100 20.0 0.0 10.0 176
Ground Beef (93:07) 100 21.0 0.0 7.0 152
Ground Beef (95:05) 100 21.0 0.0 5.0 136
Harris Teeter Egg Whites 100 11.0 0.0 0.0 54
Heavy Whipping Cream 100 3.0 4.0 19.0 196
Home Fries 100 0.0 22.0 5.0 145
Hunt's Crushed Tomatoes, canned 100 2.0 5.0 0.0 37
Jamaican Jerk Seasoning (Grace) 100 0.0 17.0 0.0 67
Jasmine Rice 100 6.0 78.0 1.0 340
Kale 100 5.0 5.0 1.0 59
Keto Almond Snacks 100 13.0 13.0 30.0 375
Keto Chocolate 100 11.0 11.0 54.0 643
Kewpie Mayonnaise 100 0.0 0.0 73.0 733
Kirkland Almond Flour 100 22.0 7.0 54.0 648
Kirkland Brie 100 18.0 0.0 32.0 361
Kirkland Chicken Drumstick 100 18.0 0.0 9.0 152
Kirkland Chicken Thighs (Skin On) 100 17.0 0.0 17.0 223
Kirkland Chicken Thighs (Skinless) 100 20.0 0.0 4.0 116
Kirkland Egg Whites 100 11.0 0.0 0.0 52
Kirkland Gouda (Dutch Tradition) 100 21.0 0.0 29.0 357
Kirkland Manchego 100 25.0 4.0 36.0 429
Kirkland Olive Oil 100 0.0 0.0 100.0 884
Kirkland Party Wings 100 18.0 0.0 13.0 188
Kirkland Pistachios 100 20.0 28.0 45.0 562
Kirkland Protein Bar (Chocolate Brow 100 35.0 7.0 12.0 317
Kirkland Protein Bar (Cookie Dough) 100 37.0 5.0 12.0 317
Kirkland White Mushrooms 100 2.0 2.0 0.0 22
Korean BBQ (Kalbi Marinade) 100 0.0 40.0 0.0 167
Kraft Cheese Slices 100 16.0 11.0 18.0 263
Lamb Slices 100 25.0 0.0 21.0 294
Light Sour Cream 100 7.0 3.0 8.0 115
Lox Salmon 100 18.0 0.0 4.0 117
Martin's Potato Roll 100 11.0 43.0 4.0 245
Matcha (Republic of Tea) 100 14.0 57.0 0.0 429
McDonalds McNuggets 100 16.0 15.0 20.0 302
Meunster Cheese (Sargento) 100 19.0 0.0 29.0 381
Mrs Buttersworth Zero Sugar Syrup 100 0.0 13.0 0.0 33
Naan 100 10.0 50.0 7.0 310
Niman Ranch Ground Pork 100 17.0 1.0 20.0 250
Onions 100 1.0 7.0 0.0 40
Oreo Cereal 100 3.0 83.0 5.0 400
Orville Popcorn (Original) 100 10.0 58.0 4.0 300
Oyster Sauce 100 0.0 13.0 0.0 63
Papa Johns (Cheesestick) 100 3.0 10.0 0.0 90
Papa Johns (Chocolate Chip Cookies 100 2.0 25.0 9.0 190
Papa Johns (Super Hawaiian) 100 15.0 38.0 13.0 340
Papa Johns (The Works) 100 13.0 37.0 14.0 340
Parmesan Cheese 100 38.0 4.0 29.0 431
Part Skim Mozzarella (Harris Teeter) 100 25.0 7.0 21.0 286
PBfit (Original) 100 50.0 13.0 13.0 438
PES Select (Chocolate Cupcake) 100 72.0 3.0 4.0 358
PES Select (Gourmet Vanilla) 100 77.0 8.0 5.0 387
PES Select (Choclate Peanut Butter 100 71.0 12.0 3.0 369
Pho Noodles 100 8.0 80.0 1.0 360
Pizza 100 11.0 33.0 10.0 266
Plain Yogurt 100 5.0 7.0 2.0 63
Pork Belly Slices 100 9.0 0.0 53.0 518
Pork Butt (Harris Teeter) 100 18.0 0.0 13.0 188
Pork Chop Tomahawk 100 21.0 0.0 9.0 161
Pork Loin 100 20.0 0.0 11.0 186
Pork Loin Chops (Pork Loin Chops) 100 21.0 0.0 7.0 152
Pork Steak 100 26.0 0.0 17.0 259
Premio Spicy Italian Sausage 100 19.0 3.0 24.0 314
Pulled Pork 100 13.0 19.0 4.0 168
Quiche 100 5.0 16.0 7.0 146
Quick Oats (Harris Teeter) 100 13.0 68.0 6.0 375
Rebel Ice Crean (Salted Caramel) 100 2.0 2.0 19.0 198
Red Hot Wings (Hot Buffalo) 100 0.0 0.0 0.0 33
Rib Eye Slices 100 18.0 0.0 18.0 230
Rice (Sona Masoori) 100 7.0 80.0 0.0 356
Russet Potatoes 100 2.0 17.0 0.0 79
Ryse Protein (Peanut Butter Cup) 100 76.0 9.0 8.0 393
Salmon 100 20.0 0.0 13.0 208
Scallions 100 2.0 7.0 0.0 32
Shallot 100 3.0 14.0 0.0 72
Shrimp 100 20.0 0.0 1.0 85
Shrimp Balls 100 14.0 12.0 12.0 221
Shrimp Dumplings 100 13.0 28.0 2.0 190
Smart Pop 100 9.0 55.0 6.0 303
Smuckers Sugar Free Jam 100 0.0 29.0 0.0 59
Soy Sauce (Low Sodium) 100 7.0 13.0 0.0 100
Spinach 100 2.0 1.0 0.0 24
Spinach and Arugula 100 3.0 4.0 0.0 25
Splenda Sweetner 100 0.0 100.0 0.0 336
Spring Mix 100 2.0 4.0 0.0 25
Spring Onions 100 2.0 4.0 0.0 32
Steak (Brisket) 100 21.0 0.0 7.0 155
Steak (Eye Round) 100 28.0 0.0 7.0 100
Steak (Flat Iron) 100 20.0 0.0 6.0 137
Steak (Loin Strip | Harris Teeter) 100 21.0 0.0 7.0 223
Steak (NY Strip) 100 21.0 0.0 9.0 192
Steak (Rib Eye) 100 24.0 0.0 22.0 291
Steak (T-Bone) 100 19.0 0.0 15.0 220
Sugar 100 0.0 100.0 0.0 387
Swerve 100 0.0 10.0 0.0 20
Tomato 100 1.0 4.0 0.0 18
Tomtato Paste 100 4.0 15.0 0.0 81
Tomtatoes 100 1.0 3.0 0.0 18
Tripe 100 13.0 0.0 4.0 89
Turkey Sausage 100 24.0 0.0 10.0 196
Vanilla Extract 208 0.1 26.0 0.1 599
Velvetta 100 14.0 14.0 10.0 152
Vermont Curry (Med. Hot) 100 5.0 42.0 37.0 526
Vinegar 100 0.0 0.0 0.0 18
Walden Farms Syrup 100 0.0 0.0 0.0 13
Wendy's Fries (Medium) 100 4.0 39.0 15.0 296
Wendys Chicken Sandwitch 100 7.0 14.0 5.0 128
White Bread (Old Tyme: Regular) 100 9.0 50.0 3.0 250
White Bread (Old Tyme: 647) 100 7.0 21.0 2.0 143
Whole Carrots (Harris Teeter) 100 0.0 9.0 0.0 38
Yogurt (Fage: Total) 100 11.0 3.0 0.0 53
Zero Sugar Syrup 100 0.0 17.0 0.0 67
Zuchinni 100 1.0 2.0 0.0 17
Cary's Sugar Free Syrup 60 0.0 6.0 0.0 15

All Purpose Flour 125 13.0 95.0 1.2 455

Potassium
< Add anything you want, as stated on the nutrition label. Google sheet will automatically convert all fo
0
0
750
0
32
55
165
0
0
2
0
0
224
224
331
0
76
166
256
0
77
252
10
283
325
0
0
231
467
0
0
0
169
3
170
0
267
0
660
0
0
0
0
0
0
0
0
0
0
0
256
221
0
398
0
0
45
0
262
0
227
0
71
138
0
0
359
0
0
167
62
318
288
60
201
229
192
150
401
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210
270
295
321
370
346
174
122
0
306
0
0
494
0
0
0
856
543
277
277
221
163
121
0
1
0
1025
300
150
352
0
0
310
0
270
91
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0
71
0
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223
146
150
274
0
0
0
0
0
125
196
775
738
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172
234
185
269
0
337
423
326
409
305
0
375
0
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279
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417
483
363
276
334
264
159
126
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0
553
630
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630
276
330
363
344
343
342
260
311
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0
237
1008
237
70
298
148
0
0
2
0
0
0
94
115
321
153
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261
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134
sheet will automatically convert all foods to 1 gram.