Guide

Tomatoes are low-calorie and light on protein, with most of their energy coming from water and a small amount of carbs.

A 3-oz (85 g) cooked, skinless serving often lands near 160 calories and 24 g of protein, with seasoning and added fats shifting the totals.

Turkey bacon often lands near 60 calories and 5 grams of protein for two cooked slices, yet brands vary, so the label’s grams matter.

A drained 5-oz can of tuna in water lands near 130 calories and 30 g protein, while oil-packed tuna climbs higher.

A 170 g cup of plain yogurt usually sits near 100–150 calories and 8–15 g protein, while Greek styles run higher in protein for similar calories.

Turkey is a high-protein meat that can run lean or rich, with calories and grams of protein shifting most by cut, skin, and cooking method.

Most vegetables are low in calories; beans and peas bring the most protein, while greens add smaller amounts with lots of volume.

One ounce (28 g) of plain walnuts has about 185 calories and 4.3 g protein, so a small handful can shift both energy and macros fast.

One cup of diced watermelon is low in calories and has a small amount of protein, with most of its bite coming from water and natural carbs.

One cooked cup of white rice lands near 200 calories and around 4 grams of protein, with the exact numbers shifting by variety, brand, and portion.