Guide

A typical 4-oz (113 g) cooked 80/20 burger patty lands near 250–300 calories and 19–24 g protein, based on cook method and fat loss.

One cup of chopped raw broccoli has 31 calories and 3 g protein; a “cup” of cooked broccoli can land lower or higher based on how it’s packed.

Ten almonds land near 70 calories and 2.6 g of protein, with small swings based on almond size and how they’re processed.

A 100 g serving of chicken breast has 120 kcal and 22.5 g protein raw, and it often reads near 165 kcal and 31 g protein once cooked.

A 100 g serving of cooked pasta lands near 150–160 calories and 5–6 g protein, with the exact numbers shifting by shape, flour, and how much water it holds.

Two large hard-boiled eggs provide about 156 calories and about 12–13 grams of protein.

A plain 2-egg omelette lands near 140–160 calories and 11–13 g protein, then your pan fat, cheese, and fillings set the final total.

A level tablespoon of peanut butter is usually 90–100 calories with about 3–4 grams of protein, depending on the brand and recipe.

A cooked, skinless chicken breast is a lean, filling protein that keeps calories steady while delivering a big protein hit per bite.

Protein-rich foods paired with smart calories can keep you full longer, steady your energy, and make meals easier to plan.