Guide

One ounce (28 g) of cheddar has around 110–120 calories and about 7 g of protein, with most calories coming from fat.

One tablespoon of butter has around 100 calories and only a trace of protein, so it’s energy-dense even in small amounts.

One ounce of raw cashews has about 157 calories and 5 grams of protein, while 100 grams has about 553 calories and 18 grams of protein.

A 1/2-cup serving of cooked chickpeas runs near 135 calories and 7 g protein, with numbers shifting by brand and prep.

Black coffee brings almost no calories and barely any protein; the numbers climb when milk, cream, sugar, syrups, or toppings enter the mix.

A 1/2-cup serving often lands near 80–120 calories with 11–14 g protein, with numbers shifting by fat level, brand, and serving size.

Edamame is a high-protein snack for its calories, with about 12 g protein per 100 g and about 121 calories, scaling up fast as portions get bigger.

A large egg white has roughly 17 calories and 3.6 g protein, with near-zero fat and no cholesterol.

One large egg white has about 17 calories and 3.6 g protein, with almost no fat and only a trace of carbs.

Most cooked fish lands around 90–200 calories and 17–27 grams of protein per 3-ounce serving, with fattier species carrying more calories.