Guide

Most nuts sit near 160–200 calories per 1 oz (28–30 g) and give 4–8 g protein, with peanuts, almonds, and pistachios near the top for protein.

A plain bowl made with water lands in the mid-hundreds for calories and around a handful of grams of protein, then toppings decide the rest.

A plain two-egg omelet lands near 140–200 calories and 12–14 g protein, then fillings can swing it fast.

A single large fried egg lands near 90 calories and 6 grams of protein, then shifts based on egg size, pan fat, and how much oil stays on the egg.

An 8-count fried order has 250 calories and 27 g protein; the grilled 8-count has 130 calories and 25 g protein.

One cup of sliced cucumber with peel has about 8 calories and about 0.3 grams of protein, so it adds volume with barely any energy.

Skinless cooked chicken breast lands near 165 calories and 31 g protein per 100 g, with small swings from moisture loss and cooking style.

Dates give about 280 calories and 2–3 g protein per 100 g, with most calories coming from carbs.

One cooked chicken thigh typically lands near 180–220 calories with roughly 24–27 grams of protein, depending on skin, trim, and cook style.

A roasted, skin-on chicken leg often lands around 250–300 calories and 20–25 g protein, with size and skin making the swing.