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Homemade Bodybuilding Recipes > Nutritional Information of Ingredients
Recipe Ingredients Nutrition Info*
Unfortunately the amount of free time I have to work on this site is rather limited. I am aware that people are always interested in the nutritional information for each recipe so I have put together this table of nutritional content by ingredient. I know it might be a slightly lazy option but I am working on this in my own time. If I have missed an ingredient one of the recipes uses please let me know and I'll add it.
I have gathered this information mostly from the USDA National Nutrient database for standard reference (http://www.nal.usda.gov/fnic/foodcomp/search/). The values are rounded up or down according to my judgements so you should check actual values yourself if you need..
| Ingredient |
Amount |
Protein (g) |
Carbs (g) |
Cals (Kcal) |
Fat (g) |
| almonds, shredded |
100g |
21.3 |
19.7 |
578 |
50.6 |
| apple juice, fresh |
1 cup |
0 |
29 |
117 |
0 |
| banana (medium size) |
1 |
1.3 |
27 |
105 |
0.4 |
| blackberries |
1 cup |
2 |
13.8 |
62 |
0.7 |
| blueberries |
1 cup |
1.1 |
21 |
83 |
0.5 |
| bran-type cereal (such as All Bran, etc) |
100g |
7 |
80 |
250 |
2.2 |
| chocolate shake powder mix |
2 tbsp |
0.7 |
19 |
73 |
0.7 |
| chocolate syrup |
2 tbsp |
0.8 |
25.4 |
109 |
0.4 |
| coconut cream, canned |
1 cup |
8 |
24.7 |
568 |
52.5 |
| coconut milk, canned |
1 cup |
4.6 |
6.4 |
445 |
48.2 |
| coconut, dried, desiccated (unsweetened) |
100g |
6.9 |
23.7 |
660 |
64.5 |
| coffee, instant, regular powder |
1 tsp |
0.2 |
0.6 |
4 |
0 |
| cottage cheese, low fat |
1 cup |
28 |
6.2 |
163 |
2.3 |
| cream, fluid, heavy whipping |
1 cup |
4.9 |
6.6 |
821 |
88 |
| egg (whole) |
1 |
6 |
1 |
75 |
5 |
| egg white |
1 |
3 |
0 |
15 |
0 |
| egg yolk |
1 |
3 |
0 |
60 |
5 |
| fruit cocktail, canned (incl. syrup) |
1 cup |
1 |
46.9 |
181 |
0.2 |
| fruit, frozen mixed |
1 cup |
3.6 |
60.6 |
245 |
0.5 |
| grapes |
|
|
|
|
|
| honey |
1 tbsp |
0 |
17 |
64 |
0 |
| ice cream, chocolate, fat free |
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| ice cream, vanilla, fat-free |
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| jam, natural fruit (sugar-free) |
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| macadamia nuts |
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| mango |
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|
|
|
|
| milk (fresh) |
500 ml |
17 |
25 |
170 |
0.1 |
| milk powder (skimmed) |
50g |
17.5 |
25.2 |
175 |
0.3 |
| milk: skimmed |
1 cup |
8.5 |
12 |
86 |
0.5 |
| milk: whole |
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| milkshake powder |
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| oatmeal |
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| oats, quick-rolled |
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| orange juice, concentrated |
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| orange juice, fresh |
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| peach |
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| peanut butter, natural |
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| pineapple |
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| pineapple juice |
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| pineapple, canned |
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| raisins |
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| raspberries |
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| rum flavouring |
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| sour cream, low fat |
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| soy milk |
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| sparkling water / soda water |
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| strawberries |
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| strawberries, frozen |
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| sugar-free/fat free pudding mix |
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| yogurt, fruit (fat free) |
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| yogurt, natural plain |
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| yogurt, plain fat free |
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tbsp = tablespoon
tsp = teaspoon
* Please remember these figures are a guide because obviously nutritional information will vary according to the brand of foods you use. Some figures had to be estimated as amounts used are often smaller than the USDA data provided.
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