Guide

A cooked 3-oz (85 g) top sirloin can land near 159–218 calories and 25–23 g protein, based on trim and what ends up on the plate.

Dry soy chunks pack lots of protein with moderate calories; check your label and cooked weight since soaking changes serving size.

Most sourdough slices land near 90–120 calories and 3–5 grams of protein, with the real swing coming from slice weight and flour choice.

Scrambled eggs land near 90 calories and 6 grams of protein per large egg, then the fat, dairy, and extras you cook with change the totals fast.

Half a cup of dry rolled oats lands near 150 calories and 5 g protein, then toppings and liquids change the totals fast.

French fries can range from about 120–320 calories per 100 grams, with protein staying low at roughly 2–4 grams, shifting most with oil and serving size.

One cup of grapes lands near 100 calories and about 1 gram of protein, with most calories coming from natural carbohydrate.

A typical 3/4-cup (170g) serving lands around 80–220 calories and 14–20g protein, depending on fat level and added sugar.

One cup of cooked green beans lands near 40 calories and about 2 grams of protein, plus fiber and potassium in a light, filling side.

Most servings land in the 150–220 calorie range with 20–26 grams of protein, shifting with lean percentage, drain-off, and added cooking fat.