I've composed a list of commonly used foods for bodybuilders. All the values in the table are approximate and may differ depending on what reference source you use. This table has proved useful to me many times in the past and I hope you get some value from it. Feel free to copy and distribute. Modify the values as you see fit. I put stars next to my favorites for contest dieting purposes.

CARBOHYDRATE FOODS

Food Item ProCarbFatCal

Cracked Wheat (dry)1/2 cup 6500224*

White Rice (cooked)1/2 cup 2251117***

Baked Yam (raw)8 oz 3400172***

Baked Potato (raw)8 oz 5500220*

Oatmeal (dry)1/2 cup 4276178*

Cream of Wheat (dry)1/2 cup 6500224***

Semolina (cooked)1/2 cup 5210104

Rice Cakes1 111048***

Banana 1 med 1271121

Strawberries1/2 cup 05020***

Broccoli1/2 cup 25028***

Salad (w/tomatoes)1 cup 210048***

PROTIEN FOODS

Food Item ProCarbFatCal

Lean Red Meat (raw)2 oz 1007103**

Egg (white only)1 med 30012***

Egg (whole)1 med 60678

White Fish3 oz 171072***

Tuna1 can 3300132***

Chicken breast3 oz 2503127***

Typical MRP (Chocolate) 1 pack38193251***

Typical Whey Protein 2 scoop3463187***