Most Macro Dense Foods

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Macro dense foods are those that have more bang for their buck per 100 grams. These foods are nutritionally sound and are often heavy in one macro category, though they can satisfy partial requirements for others if your numbers are a little lacking.

A food’s macro density measurement per 100 grams is sometimes nowhere near the serving size you would consume of that food. For example, flaxseeds are macro dense foods if measured at 100 grams, but at the recommended tablespoon serving size, which is likely all a person could stomach at once, flaxseeds are still optimal but lacking in high numbers. As you search for foods high in macro density, try to look for foods that add up to more than 20 grams of macros per 100-gram portion and are most dense in the macro you are trying to satisfy. Find out which foods have high macro density and how to fit them into your meal planning. All nutritional facts given here are per 100 grams.


There are plenty of empty carbs out there to make it easy to hit your goals for the day. However, if you plan smart and choose macro dense carbs that satisfy some goals in other categories, you will have an easier time meeting your numbers.

Sweet Potatoes

Bake your sweet potato in salt and leave the skin on when you eat it.

  • Calories: 92
  • Carbohydrates: 20.7g
  • Fat: 0.2g
  • Protein: 2g
  • Fiber: 3.3g

Rolled Oats

Prepare with water, heat, and eat plain. Oats can also be soaked overnight.

  • Calories: 333
  • Carbohydrates: 73g
  • Fat : 2.6g
  • Protein: 11.3g
  • Fiber: 12g

Dried Apricots

Unsulphured, dried apricots are a great choice. Store in a resealable bag for convenience.

  • Calories: 241
  • Carbohydrates: 62g
  • Fat: 0.5g
  • Protein: 3.5g
  • Fiber: 7.3g


High protein foods are essential to keep you ready to build lean muscle and burn through those carbs. However, finding foods high in protein that aren’t also high in other macros can be a challenge. Stick with a few you know are close to single macros and keep them on hand for the week.


Cook your tilapia in a non-stick skillet or a foil pouch on the grill with lemon and herbs.

  • Calories: 96
  • Carbohydrates: 0g
  • Fat: 1.7g
  • Protein: 120g
  • Fiber: 0g


Choose a breast cut and remove any remaining skin and fat; roast with herbs only.

  • Calories: 153
  • Carbohydrates: 0g
  • Fat: 3.2g
  • Protein: 29.1g
  • Fiber: 0g


Ground lean bison can be cooked in a non-stick skillet and eaten alone or added to other recipes.

  • Calories: 179
  • Carbohydrates: 0g
  • Fat: 8.6g
  • Protein: 25.5g
  • Fiber: 0g


When you plan for fat intake for the day or even the week, be sure to correctly calculate the fat that is a natural part of many of the other foods you will be eating. Rather than planning for fatty food, this method usually leaves you in a slight deficit for fat macros that can be remedied with easy and often ready-made solutions.

Be mindful to include the fats that you use for cooking in your overall macros count for fats. Just because you are using it as a method to keep a pan from sticking doesn't mean it won't count as a proper fat.


For best results, buy green olives that are packed in brine rather than oil. Buying olives in a resealable jar means that you can keep them in the refrigerator and grab an olive or two when you need to work the numbers in your favor.

  • Calories: 145
  • Carbohydrates: 3.8g
  • Fat: 15.3g
  • Protein: 1g
  • Fiber: 3g


Avocados are easy to have with a few plantain chips or as a spread on whole-grain toast. You can also throw a few cubes into your smoothie if you need additional fat and a few carbs to add to your protein intake. Avocados can quickly be frozen for later use, so this is a convenient option too.

  • Calories: 160
  • Carbohydrates: 8.5g
  • Fat: 14.7g
  • Protein: 2g
  • Fiber: 6.5g

Greek Yogurt

The full-fat version of Greek yogurt is high in fat and in protein. This nutrient-dense double whammy can help you hit your goals in two different categories.

  • Calories: 141
  • Carbohydrates: 3.5g
  • Fat: 10g
  • Protein: 8.2g
  • Fiber: 0g

These are just a few options for macro dense foods that you can use to plan meals that fit your macros goals. Be sure to switch up your meal options so that you don’t get bored. Occasionally incorporate options to satisfy your sweet tooth or cravings for other foods that you may be missing. Planning in a few smart treats can help you stay on track and keep a record of your progress in the meantime. For easier planning and more nutritional information on hand when you need it most, download the Prospre macro meal planning app to help keep track of your goal progress throughout the day.

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