Guide

A 3-ounce grilled chicken breast lands near 125–165 calories and 26–31 g protein, with the swing driven by cooked weight, trimming, and added oil.

A 4-oz cooked serving of 90% lean ground beef lands near 230 calories and about 22–23 grams of protein.

Half a medium avocado is about 110 calories and 1.4 grams of protein, though the total shifts with the avocado’s size and the edible weight you scoop out.

One large hard-cooked egg has about 78 calories and 6.3 grams of protein.

Two tablespoons of classic hummus land near 70 calories and 2 grams of protein, with the real swing coming from oil, tahini, and serving size.

One tablespoon of honey lands near 64 calories and around 0.06 g protein, since it’s mostly sugars with only trace amino acids.

Most cured ham lands near 120–180 calories and 16–22 g protein per 3 ounces, while sodium can swing from “fine” to “wow.”

A plain, medium idli often lands around 35–60 calories with 2–3 g protein, with the final numbers shifting most with size, batter mix, and add-ins.

One cooked cup has about 230 calories and 18 g protein; the same lentils look denser on paper before cooking because water adds weight.

A raw large egg (50 g) has 72 calories and 6.3 g protein, and cooking shifts water content more than it shifts those core numbers.