Foods Rich

Carbohydrates
 Sugars, Syrups & Sweeteners (Granulated Sugar)

Carbohydrate 100g Per teaspoon (4g) Percent Carbohydrate

100g 4g 100%

Other Sugars, Syrups & Sweeteners High in Carbohydrate (Grams per

teaspoon): Fructose (4g), Aspartame (3.6g), Honey (3.3g), Powdered Sugar (3g), Brown
Sugar (2.9g), and Maple Syrup (2.7g).
 Candies (Jelly Gumdrops)

Carbohydrate 100g Per 10 candies (36g) Percent Carbohydrate

98.9g 35.6g 99%

Other Candies High in Carbohydrate (Grams per 10 candies): Almond Nougat

(129g), Chocolate Tootsie Rolls (61g), Hard Candies (59g), Low Calorie Gum Drops
(44g), Butterscotch (43.5g), Low Calorie Candies (30g), Chewing Gum (29g), Jellybeans
(26.2g), Sugarless Chewing Gum (19g), and Skittles (10g).
 Cereals (Frosted Rice Crispies)

Carbohydrate 100g In a 3/4 cup (30g) Percent Carbohydrate

91.3g 27.4g 91%

Other Cereals High in Carbohydrate (Grams per 3/4 cup (NLEA

Serving)): Crispy Rice (28.5g), Cocoa Crispies (27.2g), Corn Pops (26.9g), Frosted Flakes
(26.8g), Reduced-Sugar Frosted Flakes (26.3g), Honey Crunch Corn Flakes (26.1g),
Marshmallow Froot Loops & Cocoa Dyno-Bites (25.9g), Apple Jacks with Marshmallow
(25.1g), Golden Crisp & Fruity Dyno-Bites (24.3g), Golden Puffs (24.2g), Honey Smacks
(23.9g), Bran Flakes (23.8g), and Fruit & Nut Muesli (23.3g).
 Snacks (Fat-Free Potato Chips)

Carbohydrate 100g Per ounce (28g) Percent Carbohydrate

83.8g 23.5g 84%

Other Snacks High in Carbohydrate (Grams per ounce): Fat-Free Caramel

Popcorn (25.2g), Pretzels (22.8g), Rice Cakes (white rice) (22.7g), KELLOGS Rice
Krispies Squares (22.5), Granola Bars (with added sugar) (22.2g), Breakfast Bars (20.4),
Low Fat Cheese Puffs (20.3), and Flavoured Tortilla Chips (17.7g).
 Cookies & Cakes (Fortune Cookes)

Carbohydrate 100g Per cookie (8g) Percent Carbohydrate

84g 6.7g 84%

Other Cookies & Cakes High in Carbohydrate (Grams per ounce):Fudge Cake
Cookies (21.9g), Gingerbread Men & Plain or Low-Fat Graham Crackers (21.8g),
Gingersnaps (21.5g), Sugar-Free Chocolate Cookies & Animal Crackers (21g), Butter
Cookies (20.8g), Vanilla Cream Sandwich (20.7g), and Low-Fat Vanilla Wafers (20.6g).
(Grams per piece or slice): Coffee Cake (29.6g), Fruit Cake (26.5g), Sponge Cake (23.2g),
Low-Fat Cake Snacks (19.6g), and Fat-Free Devil's Food Cake (11.9g).
 Refined Flours (White, All-Purpose Flour)

Carbohydrate 100g Per cup (125g) Percent Carbohydrate

76.3g 95.4g 76%

Other Types of Flour High in Carbohydrate (Grams per cup): Potato Flour
(133g), White Rice Flour (126.6g), Refined Sorghum Flour (123.7g), White Bread Flour
(99.4), White Self-Raising Flour (92.8g), and Light Rye Flour (78.2g).
 Jams & Preserves

Carbohydrate 100g Per tablespoon (20g) Percent Carbohydrate

68.9g 13.8g 69%

Other Jams & Preserves High in Carbohydrate (Grams per

tablespoon): Marmalade (13.3g), Apricot Jam (12.9g), and Dietetic Jam (7.5g).
 Bread, Toast, Bagels, Pizza (Cinnamon-Raisin Bagel, toasted)

Carbohydrate 100g Per bagel (99g) Percent Carbohydrate

59.3g 58.7g 59%

Other Breads High in Carbohydrate (Grams per slice/piece): French Bread

(72.1g), Naan Bread 45.4g, Deep Dish Pizza (39.5g), Pan-Dulce (Sweet Bread) (35.5g),
Pita Bread (33.4g), Thin-Crust Pizza (27g), English Muffin (26.2g), Raisin Bread (16.5g),
Flour Tortilla (15.4g), and White Bread (14.3g).
 Potatoes (Hash Browns)

Carbohydrate 100g Per cup (156g) Percent Carbohydrate

35.1g 54.8g 35%

Other Potato Products High in Carbohydrate (Grams per serving): Mashed

Potato (35.3g), Instant Mashed Potato (33.9), Candied Sweet Potato (33.7g), 10 French
Fries (21.2g), 1 Medium Potato Pancake (10.3g).
 Sugary Drinks (Cola)

Carbohydrate 100g Per can 12 fl ounces (368g) Percent Carbohydrate

10.6g 38.9g 11%

Other Drinks and Fruits Juices High in Carbohydrates (Grams per cup, 8-
12oz): Strawberry Milkshake (53.3g), Guava Nectar (40.8g), NAKED Blue Machine Fruit
Smoothie (40g), Fruit Flavoured Drink (38.2g), Grape Juice (37.4g), Passion Fruit Juice
(35.7g), Orange Breakfast Drink (33.4g), Green Goodness Smoothie (32.8g),
Pomegranate Juice (32.7g), and Pineapple Juice (32.2g).
Foods Rich in
Proteins
 EGGS
Whole eggs are among the healthiest and most nutritious foods on the planet.
They are loaded with vitamins, minerals, healthy fats, eye-protecting antioxidants and
brain nutrients that most people dont get enough of.
Whole eggs are high in protein, but egg whites are almost pure protein.

Protein content:
35% of calories in a whole egg. 1 large egg contains 6 grams of protein, with 78 calories.
 ALMONDS
Almonds are a popular type of tree nut.
They are loaded with important nutrients, including fiber, vitamin E, manganese and
magnesium.

Protein content:
13% of calories. 6 grams per 1 ounce (28 g) serving, with 161 calories.

Other High-Protein Nuts

Pistachios (13% of calories) and cashews (11% of calories).
 CHICKEN BREAST
Chicken breast is one of the most popular protein-rich foods.
If you eat it without the skin, the majority of the calories in it come from protein.
Chicken breast is also very easy to cook, and tastes delicious if you do it right.

Protein content:
80% of calories. 1 roasted chicken breast without skin contains 53 grams, with only 284
calories.
 OATS
Oats are among the healthiest grains on the planet.
They are loaded with healthy fibers, magnesium, manganese, thiamin (vitamin B1) and
several other nutrients.

Protein content:
15% of calories. Half a cup of raw oats contains 13 grams, with 303 calories.
 COTTAGE CHEESE
Cottage cheese is a type of cheese that tends to be very low in fat and calories.
It is loaded with calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2)
and various other nutrients.

Protein content:
59% of calories. A cup (226 g) of cottage cheese with 2% fat contains 27 grams of
protein, with 194 calories.

Other Types of Cheese That Are High in Protein

Parmesan cheese (38% of calories), swiss cheese (30%), mozzarella (29%) and cheddar
(26%).
 GREEK YOGURT
Greek yogurt, also called strained yogurt, is a very thick type of yogurt.
It tastes delicious, has a creamy texture, and is high in many nutrients.

Protein content:
Non-fat greek yogurt has protein at 48% of calories. One 170 gram (6 ounce) container
has 17 grams of protein, with only 100 calories.
Just make sure to choose one without added sugar. Full-fat Greek yogurt is also very
high in protein, but contains more calories.

Similar Options
Regular full-fat yogurt (24% of calories) and kefir (40%).
 MILK
Milk is highly nutritious, but the problem is that a huge percentage of the worlds
adults are intolerant to it.
However, if you tolerate milk and enjoy drinking it, then milk can be an excellent
source of high-quality protein.
Milk contains a little bit of almost every single nutrient needed by the human body.
It is particularly high in calcium, phosphorus and riboflavin (vitamin B2).

Protein content:
21% of calories. 1 cup of whole milk contains 8 grams of protein, with 149 calories.
 BROCCOLI
Broccoli is an incredibly healthy vegetable, loaded with vitamin C, vitamin K, fiber and
potassium.
Broccoli is also loaded with various bioactive nutrients believed to help protect against
cancer.
Calorie for calorie, it is high in protein compared to most vegetables.

Protein content:
20% of calories. 1 cup of chopped broccoli (96 grams) contains 3 grams of protein, with
only 31 calories.
 LEAN BEEF
Lean beef is very high in protein, and also tastes delicious.
It is loaded with highly bioavailable iron, vitamin B12 and numerous other nutrients.

Protein content:
53% of calories. One 3 ounce (85 g) serving of cooked beef with 10% fat contains 22
grams of protein, with 184 calories.
If youre on a low-carb diet, feel free to eat fatty cuts of beef instead of lean beef.
 TUNA
Tuna is a very popular type of fish.
It is low in both fat and calories, so what were left with is mostly just protein.
Like other fish, tuna is also very high in various nutrients and contains a decent amount
of omega-3 fatty acids.

Protein content:
94% of calories, in tuna canned in water. A cup (154) contains 39 grams of protein, with
only 179 calories.
Foods Rich in
Fats
 AVOCADOS
The avocado is different from most other fruits.
Whereas most fruits primarily contain carbs, avocados are loaded with fats.
In fact, avocados are about 77% fat, by calories, making them even higher in fat than
most animal foods (3).
The main fatty acid is a monounsaturated fat called oleic acid. This is also the
predominant fatty acid in olive oil, associated with various health benefits (4, 5).
Avocados are among the best sources of potassium in the diet, even containing 40%
more potassium than bananas, a typical high potassium food.
Theyre also a great source of fiber, and studies have shown that they can lower LDL
cholesterol and triglycerides, while raising HDL (the good) cholesterol (6, 7,8).
Even though they are high in fat and calories, one study shows that people who
eat avocados tend to weigh less and have less belly fat than those who dont (9).

Bottom Line:
Avocados are a fruit, with fat at 77% of calories. They are an excellent source of
potassium and fiber, and have been shown to have major benefits for cardiovascular
health.
 CHEESE
Cheese is incredibly nutritious.
This makes sense, given that an entire cup of milk is used to produce a single thick slice
of cheese.
It is a great source of calcium, vitamin B12, phosphorus and selenium, and contains all
sorts of other nutrients (10).
It is also very rich in protein, with a single thick slice of cheese containing 6.7 grams of
protein, same as a glass of milk.
Cheese, like other high-fat dairy products, also contains powerful fatty acids that have
been linked to all sorts of benefits, including reduced risk of type 2 diabetes (11).

Bottom Line:
Cheese is incredibly nutritious, and a single slice contains a similar amount of nutrients
as a glass of milk. It is a great source of vitamins, minerals, quality proteins and healthy
fats.
 DARK CHOCOLATE
Dark chocolate is one of those rare health foods that actually taste incredible.
It is very high in fat, with fat at around 65% of calories.
Dark chocolate is 11% fiber and contains over 50% of the RDA for iron, magnesium,
copper and manganese (12).
It is also loaded with antioxidants, so much that it is one of the highest scoring foods
tested, even outranking blueberries (13).
Some of the antioxidants in it have potent biological activity, and can lower blood
pressure and protect LDL cholesterol in the blood from becoming oxidized (14,15).
Studies also show that people who eat dark chocolate 5 or more times per week are less
than half as likely to die from heart disease, compared to people who dont eat dark
chocolate (16, 17).
There are also some studies showing that dark chocolate can improve brain function,
and protect your skin from damage when exposed to the sun (18, 19).
Just make sure to choose quality dark chocolate, with at least 70% cocoa.

Bottom Line:
Dark chocolate is high in fat, but loaded with nutrients and antioxidants. It is very
effective at improving cardiovascular health.
 WHOLE EGGS
Whole eggs used to be considered unhealthy because the yolks are high in cholesterol
and fat.
In fact, a single egg contains 212 mg of cholesterol, which is 71% of the recommended
daily intake. Plus, 62% of the calories in whole eggs are from fat (20).
However, new studies have shown that cholesterol in eggs doesnt affect the cholesterol
in the blood, at least not in the majority of people (21).
What were left with is one of the most nutrient dense foods on the planet.
Whole eggs are actually loaded with vitamins and minerals. They contain a little bit of
almost every single nutrient we need.
They even contain powerful antioxidants that protect the eyes, and lots of choline, a
brain nutrient that 90% of people dont get enough of (22, 23).
Eggs are also a weight loss friendly food. They are very fulfilling and high in protein,
the most important nutrient for weight loss (24).
Despite being high in fat, people who replace a grain-based breakfast with eggs end up
eating fewer calories and losing weight (25, 26).
The best eggs are omega-3 enriched or pastured. Just dont throw away the yolk, thats
where almost all the nutrients are found.

Bottom Line:
Whole eggs are among the most nutrient dense foods on the planet. Despite being high
in fat and cholesterol, they are incredibly nutritious and healthy.
 FATTY FISH
One of the few animal products that most people agree is healthy, is fatty fish.
This includes fish like salmon, trout, mackerel, sardines and herring.
These fish are loaded with heart-healthy omega-3 fatty acids, high quality proteins and
all sorts of important nutrients.
Studies show that people who eat fish tend to be much healthier, with a lower risk of
heart disease, depression, dementia and all sorts of common diseases (27, 28, 29).
If you cant (or wont) eat fish, then taking a fish oil supplement can be useful. Cod fish
liver oil is best, it contains all the omega-3s that you need, as well as plenty ofvitamin D.

Bottom Line:
Fatty fish like salmon is loaded with important nutrients, especially omega-3 fatty acids.
Eating fatty fish is linked to improved health, and reduced risk of all sorts of diseases.
 NUTS
Nuts are incredibly healthy.
They are high in healthy fats and fiber, and are a good plant-based source of protein.
Nuts are also high in vitamin E and loaded with magnesium, a mineral that most
people dont get enough of.
Studies show that people who eat nuts tend to be healthier, and have a lower risk of
various diseases. This includes obesity, heart disease and type 2 diabetes (30,31, 32).
Healthy nuts include almonds, walnuts, macadamia nuts and numerous others.

Bottom Line:
Nuts are loaded with healthy fats, protein, vitamin E and magnesium, and are among
the best sources of plant-based protein. Studies show that nuts have many health
benefits.
 CHIA SEEDS
Chia seeds are generally not perceived as a fatty food.
However, an ounce (28 grams) of chia seeds actually contains 9 grams of fat.
Considering that almost all the carbs in chia seeds are fiber, the majority of calories in
them actually comes from fat.
In fact, by calories, chia seeds are around 80% fat. This makes them an excellent high-fat
plant food.
These arent just any fats either, the majority of the fats in chia seeds consists of the
heart-healthy omega-3 fatty acid called ALA.
Chia seeds may also have numerous health benefits, such as lowering blood pressure
and having anti-inflammatory effects (33, 34).
They are also incredibly nutritious. In addition to being loaded with fiber and omega-
3s, chia seeds are also packed with minerals.

Bottom Line:
Chia seeds are very high in healthy fats, especially an omega-3 fatty acid called ALA.
They are also loaded with fiber and minerals, and have numerous health benefits.
 EXTRA VIRGIN OLIVE OIL
Another fatty food that almost everyone agrees is healthy, is extra virgin olive oil.
This fat is an essential component of the Mediterranean diet, which has been shown to
have numerous health benefits (35, 36).
Extra virgin olive oil contains vitamins E and K, and isloaded with powerful
antioxidants.
Some of these antioxidants can fight inflammation and help protect the LDL particles in
the blood from becoming oxidized (37, 38).
It has also been shown to lower blood pressure, improve cholesterol markers and
have all sorts of benefits related to heart disease risk (39).
Out of all the healthy fats and oils in the diet, extra virgin olive oil is the king.

Bottom Line:
Extra virgin olive oil has many powerful health benefits, and is incredibly effective at
improving cardiovascular health.
 COCONUTS AND COCONUT OIL
Coconuts, and coconut oil, are the richest sources of saturated fat on the planet.
In fact, about 90% of the fatty acids in them are saturated.
Even so, populations that consume large amounts of coconut do not have high levels of
heart disease, and are in excellent health (40,41).
Coconut fats are actually different than most other fats, and consist largely of medium-
chain fatty acids.
These fatty acids are metabolized differently, going straight to the liver where they may
be turned into ketone bodies (42).
Studies show that medium-chain fats suppress appetite, helping people eat fewer
calories, and can boost metabolism by up to 120 calories per day (43, 44).
Many studies show that these types of fats can have benefits for people with
Alzheimers, and they have also been shown to help you lose belly fat (45, 46).

Bottom Line:
Coconuts are very high in medium-chain fatty acids, which are metabolized differently
than other fats. They can reduce appetite, increase fat burning and provide numerous
health benefits.
 FULL-FAT YOGURT
Real, full-fat yogurt is incredibly healthy.
It has all the same important nutrients as other high-fat dairy products.
But its also loaded with healthy, probiotic bacteria, that can have powerful effects on
your health.
Studies show that yogurt can lead to major improvements in digestive health, and may
even help fight heart disease and obesity (47, 48, 49).
Just make sure to choose real, full-fat yogurt and read the label.
Unfortunately, many of the yogurts found on store shelves are low in fat, but loaded
with added sugar instead.
It is best to avoid those like the plague.