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Macro FriendlyMeals

Food Finder — Carbs — page 2

Carb-forward foods with the most protein for the calories.

Updated Oct 23, 2026

Protein (100)Carbs (90)Fats (90)

15 foods shown. Macros and cost are estimates from linked USDA FoodData Central records.

Quinoa, cooked

1 cup cookedOK · 3.6 g

39.4 g carbs · 222 kcal · $0.40 – $1.20

P 8.1 · C 39.4 · F 3.5

39.4 g
222
5.2
OK · 3.6 g
$0.40 – $1.20
English muffin, toasted

1 muffinOK · 3.6 g

25.1 g carbs · 129 kcal · $0.30 – $1.00

P 4.6 · C 25.1 · F 1.1

25.1 g
129
—
OK · 3.6 g
$0.30 – $1.00
Amaranth, cooked

1 cup cookedOK · 3.6 g

46.7 g carbs · 261 kcal · $0.40 – $1.20

P 9.3 · C 46.7 · F 3.9

46.7 g
261
—
OK · 3.6 g
$0.40 – $1.20
Steel-cut oats, cooked

1 cup cookedOK · 3.6 g

28.1 g carbs · 166 kcal · $0.20 – $0.70

P 5.9 · C 28.1 · F 3.3

28.1 g
166
—
OK · 3.6 g
$0.20 – $0.70
Corn, boiled

1 cup kernelsOK · 3.5 g

31.5 g carbs · 144 kcal · $0.40 – $1.20

P 5.1 · C 31.5 · F 2.3

31.5 g
144
3.6
OK · 3.5 g
$0.40 – $1.20
Oats (dry)

~1/2 cup dryOK · 3.5 g

27.1 g carbs · 152 kcal · $0.15 – $0.70

P 5.3 · C 27.1 · F 2.6

27.1 g
152
4.0
OK · 3.5 g
$0.15 – $0.70
Buckwheat groats, cooked

1 cup cookedOK · 3.4 g

33.6 g carbs · 166 kcal · $0.30 – $0.90

P 5.7 · C 33.6 · F 1.0

33.6 g
166
—
OK · 3.4 g
$0.30 – $0.90
Bulgur, cooked

1 cup cookedOK · 3.4 g

34.6 g carbs · 164 kcal · $0.20 – $0.70

P 5.6 · C 34.6 · F 0.4

34.6 g
164
—
OK · 3.4 g
$0.20 – $0.70
Ciabatta roll

1 rollOK · 3.4 g

42.5 g carbs · 228 kcal · $0.50 – $2.00

P 7.7 · C 42.5 · F 3.0

42.5 g
228
—
OK · 3.4 g
$0.50 – $2.00
Popcorn, air-popped

3 cupsOK · 3.3 g

18.7 g carbs · 93 kcal · $0.20 – $0.60

P 3.1 · C 18.7 · F 1.1

18.7 g
93
3.5
OK · 3.3 g
$0.20 – $0.60

Bar:proteincarbsfatshare of calories.