Guide

Most lettuce sits in the single-digit calories per cup with under 1 gram of protein, so it fills space more than it fills macros.

One cup of mango pieces has about 100 calories and 1–2 g of protein, with small swings by variety, ripeness, and portion size.

A 1-cup serving of plain mashed potatoes lands near 200 calories and 4 grams of protein before you mix in butter, milk, cheese, or gravy.

A 6-piece order has 250 calories and 16 g protein, while a 20-piece has 830 calories and 52 g protein, before sauces.

Mushrooms are low-calorie, with modest protein that adds up across a full serving, and the exact numbers shift by type, prep, and portion size.

One McDonald’s Double Cheeseburger lands around 440 calories and about 25–26 grams of protein, with small swings by country, serving size, and rounding rules.

Meat calories swing with fat level, while protein stays steadier; many lean cooked cuts land near 150–220 calories and 22–30 g protein per 100 g.

A medium egg has about 63 calories and 5.5 g of protein, with small shifts when you add fat or drain off liquid.

One ounce of low-moisture part-skim mozzarella runs about 80–86 calories and about 7–8 grams of protein.

One cup of plain cow’s milk has about 80–150 calories and around 8 grams of protein, depending on the fat level.