Values for some basic BB foods. - UK-Muscle Body Building Community

**Pscarb** · 11-04-2006, 08:28 PM

Here are values for some basic BB foods at a uncooked weight of 100g..

Nutritional information for protein foods per 100 grams uncooked weight.

	Protein	Carbohydrates	Fats	Calories
Chicken Breast	21.8g	0g	3.2g	116

Rump Steak	18.9g	0g	13.5g	197

Cod Fillet	17.4g	0g	0.7g	76

Skimmed Milk	3.3g	5g	0.1g	33

Turkey Breast	21.9g	0g	2.2g	107

Egg Whites	9g	0g	0g	36

Whole Eggs	12.5g	0g	10.8g	147

Tuna fish in Brine	23.g	0g	0.6g	99

Nutritional information for carbohydrate foods per 100 grams uncooked weight

	Protein	Carbohydrates	Fats	Calories
Potatoes	2.1g	17.2g	0.2g	75

Brown Rice	6.7g	81.3g	2.8g	357

White Rice	7.3g	85.8g	3.6g	383

Pasta (white)	12g	74.1g	1.8g	342

Pasta (wholemeal)	13.4g	66.2g	2.5g	324

Wholemeal bread	9.2g	41.6g	2.5g	215

Oatmeal	11.2g	66g	9.2g	375

Banana	1.2g	23.2g	0.3g	95

Apple	0.4g	11.8g	0.4g	47

Brocolli	4.4g	1.8g	0.9g	33

Cauliflour	3.6g	3g	0.9g	34

Peas	6.9g	11.3g	1.5g	83

BIG-UNC · 12-04-2006, 05:55 AM

just looked at the chart (very helpfull) i noticed whole eggs are 12.5

so therefore 6 eggs in milk works out at roughly 80-85g of protien yeah?

surely then this is better than most of the protien supps we take would we b

better to replace the drinks with the eggs then psc? maybe add some amino

acids this would surely work out to be alot cheeper too

also is that amount of protien too much for one serving? if so what is the

max?

if i ground down some oats or rice what would be the perfect balance?

thanks mate

**Pscarb** · 12-04-2006, 08:30 AM

the max amount of protein per serving is individual but a good starting place is is to work out your daily needs then divide by the amount of meals..

1.5g(protein) x 1lb (bodyweight) = X
X /(divided) by 6 (amount of meals) = Y (protein per serving)

as for eggs well yes they do contain 12.5g of protein but this is per 100g not per egg also this is whole eggs now i am a big believer in eating yolks even when dieting but for every 12.5g of protein you get you also get 10.5g of fats granted some good fat but using eggs as a replacement for whey would not be practical in these amounts...

BIG-UNC · 12-04-2006, 10:57 AM

cheers psc

Captain Hero · 12-04-2006, 11:01 AM

nice post Pscarb

skizxi · 27-04-2006, 12:03 AM

1 egg isnt 100g - 1 egg = 7.5g protein (approx)

**hackskii** · 27-04-2006, 01:44 AM

Good charts Paul.....

This will help some:
ASSAYED NUTRIENT VALUES FOR A LARGE RAW EGG*
Based on 59 g. shell weight with 50 g. total liquid whole egg, 33.4 g. white and 16.6 g. yolk

So a large egg is 50g

SNOWY · 27-04-2006, 08:45 PM

good post. but isn't the milk value for 100ml

**Pscarb** · 27-04-2006, 09:23 PM

i dunno you just cannot please everyone can you ....

12-04-2006, 05:55 AM	#2 (permalink)
BIG-UNC IF YOU BUILD IT.....THEY WILL COME! Join Date: Feb 2006 Location: middlesbrough Posts: 1,945	just looked at the chart (very helpfull) i noticed whole eggs are 12.5 so therefore 6 eggs in milk works out at roughly 80-85g of protien yeah? surely then this is better than most of the protien supps we take would we b better to replace the drinks with the eggs then psc? maybe add some amino acids this would surely work out to be alot cheeper too also is that amount of protien too much for one serving? if so what is the max? if i ground down some oats or rice what would be the perfect balance? thanks mate __________________ UKM's Uncle Hackskii's buddy To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

12-04-2006, 08:30 AM	#3 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,522	the max amount of protein per serving is individual but a good starting place is is to work out your daily needs then divide by the amount of meals.. 1.5g(protein) x 1lb (bodyweight) = X X /(divided) by 6 (amount of meals) = Y (protein per serving) as for eggs well yes they do contain 12.5g of protein but this is per 100g not per egg also this is whole eggs now i am a big believer in eating yolks even when dieting but for every 12.5g of protein you get you also get 10.5g of fats granted some good fat but using eggs as a replacement for whey would not be practical in these amounts... __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Sponsored by Extreme Nutrition - Almost an unfair advantage

12-04-2006, 10:57 AM	#4 (permalink)
BIG-UNC IF YOU BUILD IT.....THEY WILL COME! Join Date: Feb 2006 Location: middlesbrough Posts: 1,945	cheers psc __________________ UKM's Uncle Hackskii's buddy To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

27-04-2006, 01:44 AM	#7 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,716	Good charts Paul..... This will help some: ASSAYED NUTRIENT VALUES FOR A LARGE RAW EGG* Based on 59 g. shell weight with 50 g. total liquid whole egg, 33.4 g. white and 16.6 g. yolk So a large egg is 50g __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

27-04-2006, 09:23 PM	#9 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,522	i dunno you just cannot please everyone can you .... __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Sponsored by Extreme Nutrition - Almost an unfair advantage

27-04-2006, 12:03 AM	#6 (permalink)
skizxi Looking Freaky Join Date: Sep 2004 Location: north wales Posts: 535	1 egg isnt 100g - 1 egg = 7.5g protein (approx)

27-04-2006, 08:45 PM	#8 (permalink)
SNOWY Polar Bear Join Date: Mar 2006 Location: south wales. Cwmbran Posts: 180	good post. but isn't the milk value for 100ml