Guide

Calories measure food energy, while protein shows muscle-building material—reading both per serving helps you pick meals that fit your day.

A typical 3-ounce cooked filet mignon lands near 170 calories and around 26 grams of protein, with the exact numbers shifting by trim, grade, and how you cook

A solid calorie-and-protein chart helps you spot filling foods fast, compare portions, and hit your daily protein target without overshooting calories.

One cooked cup of brown rice has about 216 calories and 5 grams of protein, with most energy coming from carbs.

Cooked, skinless chicken breast lands near 165 calories and 31 grams of protein per 100 grams, with carbs close to zero.

One cup of raw blueberries has about 84 calories and 1 gram of protein.

Most bread lands around 70–100 calories and 2–5 g protein per slice, with bigger slices, seeds, and extra gluten pushing both numbers up.

A large fried egg lands near 90 calories and 6 grams of protein, and the oil or butter you use can raise the calorie count fast.

A large boiled egg has about 78 calories and about 6.3 grams of protein, with most protein in the white and most calories in the yolk.

One medium peach has 60 calories and 1 gram of protein, with most of its energy coming from natural carbs.