Instant Coffee Mix
Limited nutritional benefit: high in calories, sugar, or unhealthy fats. Should be consumed sparingly. May have some nutrients but overall impact on health is minimal or negative.
3-in-1 instant coffee mix (coffee, sugar, creamer), values for the dry powder.
424 kcal 2.5g protein 11.6g fat 82.5g carbs
Vodka
Limited nutritional benefit: high in calories, sugar, or unhealthy fats. Should be consumed sparingly. May have some nutrients but overall impact on health is minimal or negative.
Vodka, 40% alcohol (80 proof), values per 100 ml.
219 kcal 0g protein 0g fat 0g carbs
Whiskey
Limited nutritional benefit: high in calories, sugar, or unhealthy fats. Should be consumed sparingly. May have some nutrients but overall impact on health is minimal or negative.
Whiskey, 40% alcohol (80 proof), values per 100 ml.
219 kcal 0g protein 0g fat 0g carbs
Cider
Limited nutritional benefit: high in calories, sugar, or unhealthy fats. Should be consumed sparingly. May have some nutrients but overall impact on health is minimal or negative.
Hard (alcoholic) apple cider, about 5-6% alcohol, values per 100 ml.
57 kcal 0g protein 0g fat 6g carbs
Light Beer
Limited nutritional benefit: high in calories, sugar, or unhealthy fats. Should be consumed sparingly. May have some nutrients but overall impact on health is minimal or negative.
Light (low-calorie) beer, about 4% alcohol, values per 100 ml.
29 kcal 0.2g protein 0g fat 1.6g carbs
Non-Alcoholic Beer
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Alcohol-free lager beer, 0.0-0.5% alcohol, values per 100 ml.
24 kcal 0.3g protein 0g fat 5.3g carbs
Energy Drink
Limited nutritional benefit: high in calories, sugar, or unhealthy fats. Should be consumed sparingly. May have some nutrients but overall impact on health is minimal or negative.
Sugar-sweetened energy drink (Red Bull type), values per 100 ml.
45 kcal 0g protein 0g fat 10.6g carbs
Diet Cola
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Sugar-free cola sweetened with aspartame, values per 100 ml.
2 kcal 0g protein 0.03g fat 0.3g carbs
Lemon-Lime Soda
Limited nutritional benefit: high in calories, sugar, or unhealthy fats. Should be consumed sparingly. May have some nutrients but overall impact on health is minimal or negative.
Sugar-sweetened lemon-lime soft drink (Sprite type), values per 100 ml.
43 kcal 0g protein 0g fat 10.8g carbs
Iced Tea
Limited nutritional benefit: high in calories, sugar, or unhealthy fats. Should be consumed sparingly. May have some nutrients but overall impact on health is minimal or negative.
Sweetened bottled black iced tea, lemon flavor, values per 100 ml.
47 kcal 0g protein 0.2g fat 11.2g carbs
Kvass
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Russian bread kvass, a lightly fermented rye drink, values per 100 ml.
26 kcal 0.2g protein 0g fat 6g carbs
Milkshake
Limited nutritional benefit: high in calories, sugar, or unhealthy fats. Should be consumed sparingly. May have some nutrients but overall impact on health is minimal or negative.
Thick vanilla milkshake made with milk and ice cream, values per 100 ml.
116 kcal 4g protein 3.2g fat 18.5g carbs
Chocolate Milk
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Reduced-fat (2%) chocolate-flavored milk, sweetened, values per 100 ml.
80 kcal 3.1g protein 2g fat 12.7g carbs
Grape Juice
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Unsweetened 100% grape juice, no added vitamin C, values per 100 ml.
64 kcal 0.4g protein 0.1g fat 15.7g carbs
Cranberry Juice
Limited nutritional benefit: high in calories, sugar, or unhealthy fats. Should be consumed sparingly. May have some nutrients but overall impact on health is minimal or negative.
Sweetened cranberry juice cocktail (about 27% juice), values per 100 ml.
57 kcal 0g protein 0.1g fat 14.2g carbs
Poppy Seeds
Exceptional nutritional value: high protein content (>20g per 100g), rich in vitamins and minerals, low in processed ingredients, proven health benefits. Examples: salmon, quinoa, leafy greens, nuts.
Whole dry poppy seeds for kutia and poppy seed rolls, values for the dry seeds.
525 kcal 18g protein 41.6g fat 28.1g carbs
Sorrel
Exceptional nutritional value: high protein content (>20g per 100g), rich in vitamins and minerals, low in processed ingredients, proven health benefits. Examples: salmon, quinoa, leafy greens, nuts.
Garden sorrel leaves, values for the raw leaves.
22 kcal 2g protein 0.7g fat 3.2g carbs
Whey Protein
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Whey protein concentrate powder, about 80% protein, the standard post-workout protein source.
400 kcal 80g protein 7g fat 8g carbs
Whey Protein Isolate
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Filtered whey powder, about 90% protein with almost no lactose, fat or carbohydrate.
375 kcal 90g protein 1g fat 2g carbs
Casein Protein
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Slow-digesting milk protein powder, usually taken in the evening.
365 kcal 78g protein 2g fat 5g carbs
Pea Protein
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Plant protein isolate from yellow peas, dairy-free, low in methionine.
380 kcal 80g protein 6g fat 4g carbs
Mass Gainer
Limited nutritional benefit: high in calories, sugar, or unhealthy fats. Should be consumed sparingly. May have some nutrients but overall impact on health is minimal or negative.
High-calorie carbohydrate and protein powder for adding weight.
380 kcal 20g protein 4g fat 65g carbs
Protein Bar
Limited nutritional benefit: high in calories, sugar, or unhealthy fats. Should be consumed sparingly. May have some nutrients but overall impact on health is minimal or negative.
Protein-fortified bar, a convenient snack rather than a training supplement.
360 kcal 30g protein 12g fat 30g carbs
Protein Shake
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Ready-to-drink milk protein shake, per 100 ml.
45 kcal 8g protein 0.7g fat 1.5g carbs