Guide

A 3-oz cooked steak usually lands near 150–220 calories with about 22–28 grams of protein, depending on cut, trim, and doneness.

A 4-ounce cooked, skinless chicken breast lands near 185 calories and 35 g protein, with carbs near zero when it’s plain.

Three large scrambled eggs land near 210 calories and 18 g protein before milk, butter, or oil.

Four large egg whites land near 68 calories and 14 grams of protein, with trace carbs and near-zero fat.

Five large whole eggs land near 350 calories and 30–32 grams of protein, before any oil, butter, cheese, or mix-ins.

Five large egg whites have about 85 calories and 18 g protein, with near-zero fat and carbs.

A 5 oz serving of cooked, skinless chicken breast lands near 230–240 calories with about 44 grams of protein, depending on water loss and trim.

A 6 oz chicken breast portion usually lands near 280 calories and 50–55 g protein when cooked plain, with fat and cooking method shifting the total.

An 8-ounce cooked steak usually lands around 420–610 calories and 55–70 grams of protein, depending on the cut and how much fat is eaten.

A 6-ounce cooked salmon portion lands near 270–350 calories and 38–46 grams of protein, depending on the fish type and any added cooking fat.