Guide

Most protein powders land around 100–140 calories per level 30 g scoop, based on protein type, carbs, and added fats.

A 2 oz (56 g) dry serving of Barilla Protein+ pasta lists 190 calories before any sauce, cheese, oil, or meat goes on top.

A standard Protein Style hamburger at In-N-Out lists 210 calories, while a Protein Style cheeseburger lists 280 calories.

Most protein granolas land around 250–350 calories per 1/2 cup, with nuts, oils, and sweeteners setting the swing.

One 5.3 oz cup of Oikos Pro vanilla lists 130 calories per serving, with 20 grams of protein, so it’s a high-protein snack without a huge calorie load.

One Oikos high-protein yogurt cup often falls between 90 and 160 calories, with the exact count set by the flavor, fat level, and serving size.

Most whey scoops land around 100–140 calories, depending on scoop grams, protein percent, and added carbs or fats.

Most protein shakes land between 120–400 calories per glass, depending on your powder, liquid, and any add-ins.

Most protein bars land around 180–280 calories per bar, shaped by serving size, fat content, sweeteners, and mix-ins.

Most protein shakes land between 100–300 calories per serving, but add-ins like milk, nut butter, oats, and extra scoops can push it far higher.