Macros on Edaku

Turkey Meat Macros

Edaku — Sun, 10 May 2026 09:00:00 +0300

Turkey tends to live in chicken’s shadow, but in terms of macros — protein, fat, and carbohydrates — it’s just as good a choice for anyone watching their diet, and in some ways an even better one. Here’s a closer look at what makes up the nutritional profile of different cuts of turkey.

Protein: among the leanest meats around

Skinless turkey breast is one of the cleanest protein sources available in the meat aisle. A 100 g portion delivers roughly 24-29 g of protein alongside a very modest amount of fat. Turkey protein is complete, meaning it supplies the full set of essential amino acids, and it’s easily digested, which is part of why turkey breast is a staple in high-protein diets.

Cooked Lentils Macros

Edaku — Tue, 11 Nov 2025 09:00:00 +0300

Lentils are one of the most affordable and nutritious legumes around, and their protein-to-carb profile is exactly why they show up so often in diets built around careful nutrition tracking. But as with grains, it’s worth knowing that the macro numbers shift quite a bit depending on whether you’re looking at dry lentils or the cooked result.

Macros per 100 g of cooked lentils

On average, 100 g of cooked lentils comes to roughly 110-120 calories, about 9 g of protein, 20 g of carbohydrates (a good chunk of which, around 7-8 g, is fiber), and only 0.3-0.4 g of fat. That’s a fairly low calorie count paired with a solid amount of protein and fiber, which is exactly why lentils have a reputation for being filling without being calorie-dense.

Baked Salmon Macros

Edaku — Sat, 09 Aug 2025 09:00:00 +0300

Salmon shows up on nearly every list of healthy foods, and for good reason — few fish combine this much high-quality protein with beneficial fats while staying relatively modest in calories. Here’s a closer look at the macronutrient breakdown of baked salmon.

Protein: the foundation

Baked salmon is one of the best sources of complete protein available. A typical 100 g portion of fillet contains roughly 20-25 g of protein — comparable to the same weight of chicken breast. Salmon’s protein is considered complete, meaning it provides all the essential amino acids the body needs, and it’s easily digested and used.

Cottage Cheese Macros: 5% vs 9%

Edaku — Thu, 24 Jul 2025 09:00:00 +0300

Cottage cheese shows up in almost every conversation about high-protein eating, and the label always raises the same question: is it worth paying attention to the fat percentage, and does 5% versus 9% actually matter? The difference looks small on paper, but it adds up in calories, texture, and how well the product fits a day’s worth of protein, fat, and carb targets.

What the percentage on the label means

The number printed on a tub of cottage cheese refers to fat content by weight. A higher percentage means more milk fat and, as a result, more calories per serving. Protein, on the other hand, doesn’t swing nearly as much — both 5% and 9% versions typically land around 16-18 g of protein per 100 g, since cottage cheese is prized mainly as a source of casein, the slow-digesting milk protein.