Guide

A plain medium potato lands near 160 calories and 4 grams of protein, and the totals swing most with portion size and added fats.

Pulled pork can land anywhere from lean-and-protein-forward to calorie-dense, depending on the cut, trimming, cooking fat, sauce, and your serving size.

A 3-ounce portion of plain cooked prawns runs about 80–100 calories and around 18–20 g of protein.

One ounce of shelled pumpkin seeds lands in the mid-100s for calories and brings several grams of protein, so the handful size you pour decides the final tally.

One cooked cup of quinoa has 222 calories and 8 g of protein; dry quinoa looks higher per cup because it hasn’t absorbed water yet.

One cup (123 g) of raw raspberries has about 64 calories and 1.5 g of protein, plus filling fiber.

One cooked cup of long-grain white rice has ~205 calories and ~4 g protein; brown rice runs ~216 calories and ~5 g protein.

A cooked ribeye packs dense energy from fat and a hefty protein hit, with numbers that swing a lot by cut, trim, and cooked weight.

Salmon packs dense protein with calories that swing widely by species, farming, and cooking style, so the label and cut matter as much as the portion.

A typical cooked salmon fillet lands near 200–300 calories and 25–40 grams of protein, based on fillet size and how much moisture cooks out.