List of food macronutrients (fat, carbohydrate and protein, saturated, polyunsaturated, monounsaturated, omega-3, omega-6) - Nutrition facts

List of food macronutrients (fat, carbohydrate and protein, saturated, polyunsaturated, monounsaturated, omega-3, omega-6) - Nutrition facts

This list is to provide you with various food macronutrients nutrition facts for me and you to compare between fat, carbohydrate and protein per 100 grams and ratio. If you are doing keto diet, be sure to check out the list. The nutrition facts are mainly sourced from USDA, followed by Wikipedia and Google.

Nuts (per 100 grams)

  • Cashew
    • Lowest fat ratio.
    • Carbs 30 g
    • Protein 18 g
    • Fat 44 g
      • Saturated fat 8 g
      • Polyunsaturated fat 8 g
        • Omega-3: 0.06 g
        • Omega-6: 7.8 g
      • Monounsaturated fat 24 g
    • 32.6% fat.
  • Almond
    • Fat 50 g, carbs 22 g, protein 21 g
      • 53.8% fat.
  • Peanut
    • Fat 49 g, carbs 16 g, protein 26 g
      • 53.8% fat.
  • Pistachio nut
    • Fat 45 g, carbs: 28 g, protein 20 g
      • 48.4% fat.
  • Walnut
    • Whole
      • Fat 65 g, carbs 14 g, protein 15 g
        • 69.1% fat.
    • Walnut oil
      • Fat 100g, saturated fat 9g, monounsaturated fat 23g, polyunsaturated fat 63g
  • Macadamia
    • Highest fat ratio.
    • Fat 76 g, carbs 14 g, protein 8 g
      • 80.6% fat.
  • Pine nut
    • Fat 68 g, carbs 13 g, protein 14 g
      • 71.6% fat.
  • Hazelnut
    • Fat 61 g, carbs 17 g, protein 15 g
      • 65.6% fat.
    • Hazelnut oil
      • Per 100g: Fat 100g, saturated 7.4g, monounsaturated 78g, polyunsaturated 10.2g, omega-3 0g, omega-6 10.1g, calories 3701kJ
  • Brazil nut
    • Per 100g: Fat 66 g, carbs 12 g, protein 14 g
      • 71.7% fat.
  • Pecan nut
    • 2nd highest fat ratio. 75.8% fat.
    • Per 100g: Fat 72g (saturated 6g, polyunsaturated 22g, monounsaturated 41g), carbs 14 g, protein 9 g.
  • Pili nut
  • Candlenut

Seeds (per 100 grams)

  • Hemp seed (hulled)
    • Fat 49 g, carbs 5 g, protein 32 g
  • Flaxseed
    • Fat 41 g, carbs 29 g, protein 18 g
  • Chia seed
  • Cacao
    • Cacao butter
      • Fat 100g, saturated fat 60g, monounsaturated fat 33g, polyunsaturated fat 3g

Fruits

  • Avocado
    • Fat 15 g, carbs 9 g, protein 2 g

Meats


Seafood

  • Salmon (Atlantic, raw, wild): ref
    • Fat 6.3 g, carbs 0 g, protein 19.8 g
      • Saturated fat 1 g
      • Polyunsaturated fat 2.5 g
        • Omega-3: 2g
        • Omega-6: 0.2g
      • Monounsaturated fat 2.1 g
  • Cod liver oil
    • Carbs 0g
    • Protein 0g
    • Fat 100g
      • Saturated fat: 23g
      • Polyunsaturated fat 23g
        • Omega-3: 19.7g
          • EPA: 6.9g
          • DPA: 0.9g
          • DHA: 11g
          • ALA: 0.9g
        • Omega-6: 0.9g
          • LA: 0.9g
      • Monounsaturated fat 47g
        • Omega-9
          • Oleic acid: 20.7g

Notes

  • All the food macronutrients listed above are per 100 grams.

Discussion

Feel free to leave a comment below, share with us your opinion and experience, or ask a question if you have any doubt regarding this list of food macronutrients (fat, carbohydrate and protein). Thanks for reading.

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