Guide

Most ready-to-drink bottles land around 100–210 calories, with some higher-protein options and powder servings reaching 270 calories or more.

A basic scoop of whey with water lands near 120–170 calories; milk, fruit, oats, and nut butter add most of the extra.

An 8 oz New York strip steak often lands near 400–460 calories and 70–75 grams of protein when cooked, with the fat trim and doneness shifting it.

A 1-ounce serving lists 120 calories, and a bowl-sized portion often lands near 260–280 calories once you measure what you actually pour.

A Herbalife protein shake can sit near 100 calories or climb past 300, based on the scoops, the liquid, and any add-ins.

Egg white protein is low-calorie: one large egg white has about 17 calories and around 3.6 g protein, with most calories coming from protein.

One large egg white lands near 15–20 calories and 3–4 grams of protein, so it’s a lean way to add protein without much energy.

One large egg lands near 70 calories and 6 grams of protein, with size, cooking method, and add-ins shifting the total.

Calories vary by product line: Nutrition Plan Chocolate has 150 calories per bottle, Core Power Chocolate has 170, and Core Power 42g Chocolate has 230.

A large egg is usually 70–80 calories with ~6 g protein; most protein sits in the white.