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.

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.