Guide

Two tablespoons (28 g) of chia seeds give about 140 calories and 4 g of protein, plus a big hit of fiber.

A large chicken egg lands near 70–80 calories and around 6 grams of protein, with small shifts by size and cooking method.

One cup of cooked sprouts has about 56 calories and 4 g of protein, plus fiber and vitamin K that help meals feel more filling.

One cup of chopped raw broccoli has about 31 calories and 2.6 g of protein.

One cup of chopped raw carrots has about 52 calories and 1.2 grams of protein.

One cup of raw cauliflower has about 27 calories and 2 grams of protein, plus a lot of crunch and volume.

An 8-count order of grilled nuggets gives high protein for modest calories, making it an easy pick when you want lean, filling bite-size chicken.

A plain roasted chicken wing lands near 80–110 calories with 6–9 g protein, with size, skin, and cooking method doing most of the swing.

A cooked chicken drumstick usually lands around 140–220 calories and 18–27 grams of protein, based on size and whether you eat the skin.

Most cheeses land around 70–120 calories and 5–8 g protein per 1 oz, with big swings by style, fat level, and moisture.