Guide

Most protein bars land between 180–280 calories, with serving size and ingredients causing the spread.

Most Subway protein bowls land in the 200–600 calorie range, with protein choice, cheese, sauces, and add-ons doing most of the moving.

Most Subway protein bowls fall between 50 and 680 calories, with sauces, cheese, and add-ons doing most of the climbing.

Most protein breads land around 80–140 calories per slice, depending on flour mix, seeds, and added protein.

One 5.3-oz cup of Oikos Triple Zero with 15g protein lists 90 calories per serving, with small shifts by flavor and product line.

A typical two-scoop shake made with water lands near 200 calories, with most of the swing coming from which powders and how many scoops you use.

Most high-protein bagels land around 180–280 calories, with the swing driven by size, flour blend, and added protein.

A 3-inch high-protein egg biscuit made with almond flour often lands around 140–220 calories, depending on biscuit size and add-ins like cheese, butter, or

Most homemade protein balls land around 90–180 calories each, depending on size, sweeteners, and high-fat mix-ins.

A full order of IHOP’s Protein Power Pancakes lists 660 calories before syrup, extra butter, and sides raise the total.