Guide

Paneer packs dense protein for its size, with calorie load driven mostly by milk fat and whatever you cook it in.

Parmesan adds dense protein and calories in a small volume, so a light dusting can change a meal more than most people expect.

Two tablespoons of peanut butter contain roughly 190 calories and 7–8 g of protein, with fats that help that serving feel filling.

One 1-ounce (28 g) serving of peanuts lands near 160–170 calories with around 7 grams of protein.

A cooked pork chop often lands near 160–220 calories and 22–30 grams of protein per 3-ounce serving, with the range driven by cut, fat, and cook style.

One cup of fresh pineapple chunks has about 82 calories and about 1 gram of protein, with totals shifting by weight, packing liquid, and processing.

A 1-oz (28 g) portion of pistachio kernels has about 160 calories and about 6 g of protein.

A 3-cup serving of plain, air-popped kernels lands near 90–100 calories and around 3 grams of protein before any toppings.

A 3-ounce cooked pork loin serving lands near 170 calories and 24 grams of protein, with totals shifting by trim level, cooking loss, and portion size.

A plain potato sits in a modest calorie range and brings a small but real protein hit, with the final totals driven by size, cooking style, and toppings.