Food Choices

Top 15 Healthy Carb, Protein, and Fat Rich Foods

Some foods are high in carbs, others high in protein, and others high in fat.

Choosing the right food is half the battle when learning to balance your macros and eat healthily and here are 75 great suggestions on what to eat when you’ve had enough of one macro but need more of another.

These healthy carbohydrate, protein, and fat dominant foods will help you to achieve your weight loss, muscle building, and healthy eating goals.

These are helpful since many of you are tracking your macros instead of just calories.

Choosing foods in each of the three groups can help you get the correct macro amounts you need.

Carbohydrate Rich Foods

complex carbs

15 Starchy or Complex Carb Foods

  1. Oatmeal (old-fashioned or Steel Cut)
  2. Yams (almost same as sweet potatoes)
  3. Brown rice (I love basmati, a long grain rice)
  4. Sweet potatoes
  5. Multigrain hot cereal (mix or barley, oats, rye, triticale, and a few others)
  6. White potatoes with skin (glycemic index be damned!)
  7. 100% whole wheat bread
  8. 100% whole wheat pasta
  9. Beans and lentils (great for healthy chili recipes)
  10. Cream of rice hot cereal
  11. Quinoa
  12. Couscous
  13. Pumpkin
  14. Butternut squash
  15. Fresh Beets


15 Carb Rich Fruits

  1. Grapefruit
  2. Apples
  3. Blueberries
  4. Cantaloupe
  5. Oranges
  6. Bananas
  7. Peaches
  8. Grapes
  9. Strawberries
  10. Pineapple
  11. Blackberries
  12. Plums
  13. Pears
  14. Acai berries
  15. Mango

15 Vegetables Lower in Carbs but high in Nutrients

photo credit: Nancy D. Regan via photopin cc

photo credit: Nancy D. Regan via photopin cc

  1. Broccoli
  2. Kale
  3. Asparagus
  4. Spinach
  5. Salad greens
  6. Tomatoes
  7. Peppers (green and red)
  8. Onions
  9. Mushrooms
  10. Cucumbers
  11. Zucchini
  12. Carrots
  13. Green beans
  14. Peas
  15. Cauliflower
Did you know you can eat carbs and still reach your fat loss or muscle building goals? Learn how to count your macros and transform your body.

protein sources

Top 15 Protein-Rich Foods

  1. Eggs
  2. Organic protein powder (such as Organifi Complete Protein)
  3. Chicken breast
  4. Salmon (wild Alaskan)
  5. Turkey breast
  6. Canned tuna (solid white)
  7. Nuts (walnut, almonds, pecans)
  8. Pumpkin Seeds
  9. Tofu
  10. Seitan
  11. Top round steak (grass-fed beef)
  12. Flank steak (grass-fed beef)
  13. Codfish
  14. Greek yogurt
  15. Rainbow trout

healthy fat sources

15 Healthy Fat Sources

  1. Flaxseed
  2. Almonds
  3. Olive oil
  4. Avocado (see our delicious avocado ice cream recipe)
  5. Walnuts
  6. Virgin coconut oil
  7. Salmon (wild-caught)
  8. Peanuts
  9. Clarified butter
  10. Ripe olives
  11. Peanut oil
  12. Hemp seed oil
  13. Pecans
  14. Cashews
  15. Dark chocolate

If you are confused about saturated fat, dig deeper into which fats you need, and which ones to avoid.

What About Fiber?

Luckily when you choose the foods in the healthy carb category, they also supply your body with more than enough fiber both soluble and insoluble. Just focus on eating a variety of vegetables and fruit with some complex carbs added in each day. If you’re someone who’s not a fan of vegetables, you could try cold pressed juice for extra phytonutrients and soluble fiber.

These lists certainly aren’t definitive but they can be a great guide for those trying to clean up their diets, remove processed foods, and satisfy their daily macro amounts.

Do you have any additions to the above lists?

Accelerate Your Diet and Fitness Goals with My Macro Solution System

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Macros for Fat Loss
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Ted Kallmyer is an ISSA certified Specialist in Fitness Nutrition, is an expert macros coach, and the author of The Macro Solution. If you need personal help reaching your weight loss/fitness goals see his nutrition & macros coaching options. Follow Ted on Instagram
Last Updated: December 21, 2020


  1. Rebecca 2 months ago

    My sad situation is that while some of these carbs are “encouraged” (for want of a better word) I am also on an anti-inflammation diet and unfortunately several of these aren’t allowed. When I spend a day eating fruit and salad (which I’ve done often- even though the AI diet says no fruit (but as you said, that can be damned) my macros show all carbs and very little fat and protein. That can’t be good. So my question is this… if I stick to this list re carbs and protein and fat… will that ultimately also help with inflammation reduction?

    • Ted Kallmyer (Certified Macro Coach) 2 months ago

      Hi Rebecca, One of the biggest causes of chronic inflammation is out-of-balance triglycerides. When you eat too many omega 6 rich fats, this causes inflammation, and carbs seem to contribute to the problem. The easiest solution is to take an omega 3 supplement daily and to limit the omega 6 rich oils like soybean and sunflower oils.

  2. Sakshi 5 months ago

    Very nicely mentioned all the carbs & protein rich food items. I usually go for True Elements Whole Oat Groats, they are abundantly rich in protein plus they are gluten free.

  3. Sky rice 5 months ago

    Hi I am sky I am 10 and this is a homework assignment for my class for nutritious food and stuff this is good info I got a 4 A+ on this assignment and I even tell my mom about this stuff because I want her to eat healthy food so her diabetes can go away forever

    • Ted Kallmyer (Certified Macro Coach) 5 months ago

      Nice work, Sky! Glad you’re interested in eating healthy and helping your mom do so too.

  4. DecideYourChangeCoaching 7 months ago

    Good list! Thankx

  5. Rosemary Eze

    Pls where does corn fall in the 7 classes of food is it carbohydrate

    • Ted Kallmyer (Certified Macro Coach)

      Corn is a carbohydrate dominant food: Per one cup:

      143 Calories

      Fat 2.2 g
      Carbs 31.2 g
      Fiber 3.6 g
      Protein 5.1 g

    • Anup Kumar Dey 12 months ago

      Really very use full for me and my muscles development plan.

      Thank You