Top 100 Bodybuilding Foods
Here’s a list of the top 100 bodybuilding foods, presented by Muscle & Fitness magazine. I find it is a great list to abide by if one wants to eat healthy and consider only the best for his or her body.
| Calories | Protein (g) | Carbs (g) | Fat (g) | |
| Select top sirloin | 180 | 30 | 0 | 6 |
| Select top round | 190 | 36 | 0 | 4 |
| Select bottom round | 171 | 29 | 0 | 5 |
| Extra-lean ground beef | 263 | 28 | 0 | 16 |
| Skinless chicken breast | 165 | 31 | 0 | 4 |
| Skinless turkey breast | 135 | 30 | 0 | 1 |
| Pork tenderloin | 164 | 25 | 0 | 5 |
| Coho salmon | 184 | 27 | 0 | 7 |
| Halibut | 140 | 27 | 0 | 3 |
| Canned light tuna | 116 | 25 | 0 | 1 |
| Scallops | 88 | 17 | 2 | 1 |
| Shrimp | 99 | 21 | 0 | 1 |
| Venison | 158 | 30 | 0 | 3 |
| Red snapper | 128 | 26 | 0 | 2 |
| Shark | 130 | 21 | 0 | 5 |
| Deli roast beef, 1 oz. Sliced | 50 | 8 | 2 | 1 |
| Deli ham | 145 | 21 | 2 | 6 |
| Lamb, choice, leg | 191 | 28 | 0 | 8 |
| Canadian-style bacon, grilled, 2 slices | 86 | 11 | 1 | 4 |
| * Serving size is 3.5 oz., trimmed of all visible fat, roasted, unless otherwise noted. | ||||
| Oatmeal, 1 c cooked | 145 | 6 | 25 | 2 |
| Whole-grain cereals, Total, 3/4 c | 110 | 3 | 24 | 1 |
| Whole-wheat bread, 1 slice | 69 | 3 | 13 | 1 |
| Plain bagel, 1 | 195 | 7 | 38 | 1 |
| English muffin, 1 | 127 | 5 | 25 | 1 |
| Whole-wheat pita, 1 | 170 | 6 | 35 | 2 |
| Flour tortilla, 8-inch | 145 | 4 | 25 | 3 |
| Corn tortilla, 1 | 58 | 2 | 12 | 1 |
| White rice, 1 c cooked | 205 | 4 | 44 | tr |
| Brown rice, 1 c cooked | 216 | 5 | 45 | 2 |
| Wild rice, 1 c cooked | 166 | 7 | 35 | 1 |
| Couscous, 1 c cooked | 176 | 6 | 36 | tr |
| Macaroni, 1 c cooked | 197 | 7 | 40 | 1 |
| Spaghetti, 1 c cooked | 197 | 7 | 40 | 1 |
| Bulgur, 1 c cooked | 151 | 6 | 34 | tr |
| Wheat germ, 2 Tbsp. | 50 | 4 | 6 | 1 |
| Bran muffin, Weight Watchers, 1 | 160 | 3 | 36 | 0 |
| Sourdough bread, 1 slice | 39 | 2 | 13 | 1 |
| Whole-wheat crackers, 5 | 89 | 2 | 14 | 3 |
| Whole-wheat pretzels, 1 oz. | 103 | 3 | 23 | 1 |
| Calories | Protein (g) | Carbs (g) | Fat (g) | |
| Cantaloupe, 1 c | 55 | 1 | 13 | tr |
| Strawberries, 1 c | 46 | 1 | 11 | tr |
| Blueberries, 1 c | 81 | 1 | 20 | tr |
| Apple, 1 | 81 | tr | 21 | tr |
| Orange, 1 | 64 | 1 | 16 | tr |
| Grapefruit, 1/2 | 37 | tr | 9 | 0 |
| Banana, 1 | 109 | 1 | 28 | tr |
| Kiwi, 1 | 46 | tr | 11 | tr |
| Plum, 1 | 36 | tr | 9 | tr |
| Peach, 1 | 42 | tr | 11 | tr |
| Nectarine, 1 | 67 | 1 | 16 | tr |
| Apricots, 3 | 50 | 1 | 12 | tr |
| Grapes, 1 c seedless | 114 | 1 | 28 | 1 |
| Raisins, 1/4 c (not packed) | 109 | 1 | 29 | tr |
| Pear, 1 | 98 | tr | 25 | tr |
| Pineapple, 1 c | 76 | tr | 19 | tr |
| Orange juice, 1 c | 112 | 2 | 26 | tr |
| Avocado, 1/4 | 77 | 1 | 3 | 8 |
| Watermelon, 1 c | 49 | 1 | 11 | 1 |
| Raspberries, 1 c | 60 | 1 | 14 | 1 |
| Broccoli florets, 1 c raw | 20 | 2 | 4 | tr |
| Bell pepper (red, green), 1 c chopped | 40 | 1 | 10 | tr |
| Onion, 1 c chopped | 61 | 2 | 14 | tr |
| Tomato, 1 lg. | 38 | 8 | 2 | tr |
| Asparagus, 4 spears | 15 | 1 | 3 | tr |
| Collard greens, 1 c | 11 | tr | 3 | tr |
| Spinach, 1 c | 7 | 1 | 11 | tr |
| Eggplant, 1/2 c cubed | 11 | tr | 3 | tr |
| Sweet potato, 1 | 117 | 2 | 28 | tr |
| Potato, 1 (approx. 7 oz.) | 220 | 5 | 51 | tr |
| Carrot, 1 | 31 | 1 | 7 | tr |
| Green peas, 1/2 c | 67 | 4 | 12 | tr |
| Corn, 1/2 c | 89 | 3 | 21 | 1 |
| Zucchini, 1/2 c sliced | 14 | tr | 4 | 0 |
| Garlic, 1 clove | 4 | tr | 1 | 0 |
| Tomato juice, 1 c | 46 | 2 | 11 | tr |
| Tomato sauce, 1/2 c | 37 | 2 | 9 | tr |
| Romaine lettuce, 1 c shredded | 9 | 1 | 1 | tr |
| Cucumber, 1 c | 14 | 1 | 3 | tr |
| Mushrooms, 1 c | 18 | 2 | 3 | tr |
| Cauliflower, 1 c | 25 | 2 | 5 | tr |
| Green beans, 1/2 c | 22 | 1 | 5 | tr |
| Artichoke, 1 | 60 | 4 | 13 | tr |
| Salsa, 1/2 c | 29 | 1 | 6 | tr |
| Calories | Protein (g) | Carbs (g) | Fat (g) | |
| Egg, large, 1 whole | 75 | 6 | 1 | 5 |
| Egg white, 1 | 17 | 4 | tr | 0 |
| Egg substitute, 1/4 c liquid | 53 | 8 | tr | 2 |
| 1% fat cottage cheese, 1/2 c | 82 | 14 | 3 | 1 |
| Low-fat cheddar cheese, 1 oz. | 49 | 7 | 1 | 2 |
| Plain nonfat yogurt, 8 oz. | 127 | 13 | 17 | tr |
| Nonfat milk, 1 c | 86 | 8 | 12 | tr |
| Raw firm tofu, 3.5 oz. | 144 | 16 | 4 | 9 |
| Swiss cheese, Healthy Choice, 1 slice | 30 | 5 | 2 | 0 |
| Soybeans, 1/2 c cooked | 149 | 14 | 9 | 8 |
| Lentils, 1/2 c cooked | 115 | 9 | 20 | tr |
| Black beans, 1/2 c cooked | 114 | 8 | 20 | tr |
| Kidney beans, 1/2 c cooked | 112 | 8 | 20 | tr |
| Baby lima beans, 1/2 c cooked | 115 | 7 | 21 | tr |
| Peanut butter, 2 Tbsp. | 190 | 8 | 6 | 16 |
| Walnuts, 1 oz. | 172 | 7 | 3 | 16 |
| Flaxseeds, 3 Tbsp. | 140 | 5 | 11 | 10 |
| Peanuts, 1 oz. dry roasted | 166 | 7 | 6 | 14 |