Guide

One large hard-boiled egg has about 78 calories and about 6 grams of protein, with small shifts based on egg size and what you count as the serving.

A medium egg has about 63 calories and 5.5 g protein when you count the edible whole egg at 44 g.

One large egg has about 72 calories and about 6 grams of protein, with most of the protein in the white and most calories from fat in the yolk.

A medium baked potato has about 160 calories and around 4 grams of protein before you add butter, cheese, or other toppings.

A typical cooked pork chop serving (3–4 oz) lands around 180–260 calories and 22–30 g of protein, based on the cut, trim, and cooking fat.

One pound (454 g) of raw ground beef gives about 620–1,150 calories and 78–97 g protein, based on how lean it is.

A medium orange has about 62 calories and 1.2 g protein, plus fiber and vitamin C.

A small banana has about 90 calories and about 1 gram of protein, with the exact totals shifting with its size and edible weight.

A typical medium apple lands near 95 calories and about 1 gram of protein, with most of its energy coming from carbs and fiber-rich plant material.

A 3-ounce cooked steak usually lands near 180–260 calories and 22–26 g protein, with the cut and trimming making the swing.