A medium, unpeeled apple has about 95 calories and 0.5 g protein, with most energy coming from carbs plus fiber.

One plain almond has around 7 calories and around 0.25 grams of protein, with small swings based on size and processing.

A medium banana lands near 110 calories and 1 gram of protein, with the number shifting most when the banana is bigger or smaller.

A cooked, skinless 3–4 oz breast has 120–190 calories and 26–35 g protein, based on size.

One large hard-boiled egg lands near 78 calories and about 6.3 g protein, with most protein in the white and most calories in the yolk.

One cup of cottage cheese often falls around 160–185 calories and 24–28 grams of protein, depending on milkfat and how “one cup” is measured.

One cup of liquid egg whites lands near 126 calories and 26.5 g protein when measured as 243 g; cartons and home measures can shift that.

One cup of cooked rice lands near 165–242 calories and 3.5–6.5 g protein, depending on the rice type and how you cook it.

A cooked cup of white rice lands near 200 calories and about 4 grams of protein, with the final numbers shifting by rice type, cooking water, and how you pack

A one-egg omelette usually sits near 70–100 calories with about 6 grams of protein, then your pan fat and add-ins decide the final total.