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Macro-nutrients.. Calculate How Many Calories per gram. How to Read Food Labels

Macronutrients are nutrients that provide calories and energy. These nutrients are needed in large amounts for growth, metabolic function, and body function.  

The three main macronutrients are fats, carbohydrates, and protein.  The average amount of calories per grams is show below. 

Carbohydrates contain about 4 calories per gram

Protein about 4 calories per gram

Fat about 9 calories per gram

This means that if you looked at the Nutrition Facts label of a product and it said 10 grams of carbohydrate, 0 grams of fat, and 0 grams of protein per serving, you would know that this food has about 40 calories per serving (10 grams carbohydrate multiplied by 4 calories for each gram of carbohydrate = 40 calories).

Carbohydrates are mainly found in starchy foods (like grains and potatoes), fruits, milk, and yogurt, vegetables, beans, nuts, seeds, cottage cheese, etc

Protein is found in meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes (beans and lentils), and in smaller quantities in starchy foods and vegetables.

Dietary fat is found in seeds, nuts, avocados, olives, meat, fish, poultry, eggs, milk products, butters, oils, lard, grain products, and salad dressings.