Calories, macros, and nutrition facts for everyday foods.

100 g cooked

Chicken Breast

165 kcal · P 31g · C 0g · F 3.6g

Chicken breast is a lean protein staple with high protein for relatively few calories, which makes it a common anchor food in fat-loss and muscle-gain diets.

1 cup cooked

White Rice

205 kcal · P 4.3g · C 45g · F 0.4g

White rice is a straightforward carbohydrate source that is easy to digest, simple to scale, and common in both performance-focused and everyday meals.

1 medium banana

Banana

105 kcal · P 1.3g · C 27g · F 0.4g

Bananas are portable fruit with easily understood calories and carbohydrates, which makes them useful for snacks and pre-workout meals.

1 large egg

Egg

72 kcal · P 6.3g · C 0.4g · F 4.8g

Eggs provide protein and fat in a compact serving, making them versatile for breakfast, snacks, and higher-protein meals.

170 g plain nonfat

Greek Yogurt

100 kcal · P 17g · C 6g · F 0.7g

Greek yogurt is one of the highest-protein snack or breakfast staples relative to calories, especially in plain nonfat versions.

100 g

Avocado

160 kcal · P 2g · C 8.5g · F 14.7g

Avocado is a calorie-dense whole food that contributes healthy fats and fiber, but the portion size matters more than many people expect.

100 g cooked

Salmon

206 kcal · P 22g · C 0g · F 12g

Salmon is a protein-rich fish with more fat than ultra-lean protein sources, which makes it satisfying and nutrition-dense but higher in calories than chicken breast.

40 g dry

Oats

154 kcal · P 5.3g · C 27.4g · F 2.6g

Oats are a high-fiber carbohydrate source often used in breakfasts because they are easy to measure and pair well with protein add-ons.

2 tbsp (32 g)

Peanut Butter

188 kcal · P 7g · C 7g · F 16g

Peanut butter is calorie-dense and easy to over-pour. A measured 2 tablespoon serving delivers useful protein and unsaturated fats, but eyeballed scoops often double the calories without changing how the meal looks.

1 oz (28 g, about 23 nuts)

Almonds

164 kcal · P 6g · C 6g · F 14g

Almonds are a calorie-dense whole-food snack rich in unsaturated fats, magnesium, and vitamin E. Portion size matters most: a casual handful is often closer to 2 oz, doubling the calories quickly.

1 medium (130 g cooked)

Sweet Potato

112 kcal · P 2g · C 26g · F 0.1g

Sweet potato is a measured-portion carbohydrate source with notable fiber and vitamin A. Baked or roasted preparations stay calorie-honest; sweet potato fries cooked in oil land closer to triple the calories per serving.

1 cup chopped (91 g raw)

Broccoli

31 kcal · P 2.5g · C 6g · F 0.3g

Broccoli is a low-calorie, high-volume vegetable that adds fiber and meal volume without meaningful calories. Most preparations stay under 50 kcal per cup unless cooking oil is added generously.

1 cup (240 ml, 2% reduced fat)

Milk

122 kcal · P 8g · C 12g · F 5g

A cup of 2% milk delivers a balanced macro profile and is one of the easiest ways to add protein and calcium to coffee, oats, or smoothies. Whole milk runs about 150 calories per cup; skim runs about 85.

1 oz (28 g)

Cheddar Cheese

113 kcal · P 7g · C 0.4g · F 9g

Cheddar cheese is calorie-dense and easy to over-portion. A single 1 oz slice or shred runs about 113 calories; a generous topping handful is often closer to 2 oz, which doubles the contribution.

100 g cooked

Lean Ground Beef (93%)

183 kcal · P 23g · C 0g · F 9.4g

93/7 lean ground beef is a balanced protein source with moderate fat. It runs leaner than 80/20 (about 250 kcal per 100 g cooked) and fattier than 96/4 (about 155 kcal). The fat percentage label refers to raw weight; cooked numbers shift slightly with drainage.

100 g cooked

Pork Tenderloin

143 kcal · P 26g · C 0g · F 4g

Pork tenderloin is one of the leanest cuts of pork, with a protein-to-calorie ratio close to skinless chicken breast. It cooks in 20-25 minutes and works well across cuisines.

100 g

Firm Tofu

144 kcal · P 17g · C 3g · F 8.7g

Firm tofu delivers complete plant protein with moderate fat and a small amount of fiber. Pressing tofu before cooking removes water and intensifies the texture for stir-fries, bowls, and sheet-pan meals.

1 cup cooked (198 g)

Lentils

230 kcal · P 18g · C 40g · F 0.8g

Cooked lentils are a high-fiber, high-protein plant source that doubles as a carbohydrate. A single cup delivers more than half the daily fiber recommendation for most adults and a meaningful protein contribution at low fat.

1 cup cooked (172 g)

Black Beans

227 kcal · P 15g · C 41g · F 0.9g

Black beans are a fiber-rich plant protein and complex carbohydrate combined. They work as the protein anchor in vegetarian meals or the carbohydrate side in mixed-protein meals.

1 cup cooked (185 g)

Quinoa

222 kcal · P 8g · C 39g · F 3.6g

Cooked quinoa is a complete plant protein and a complex carbohydrate. It cooks like rice but delivers about double the protein per cooked cup, with notable fiber and a milder calorie cost than most grain alternatives.

1 medium (182 g)

Apple

95 kcal · P 0.5g · C 25g · F 0.3g

A medium apple is a portable, fiber-rich snack that fits easily into a calorie target. Most of its calories are carbohydrates, with meaningful fiber from the skin and natural pectin.

1 cup (148 g)

Blueberries

84 kcal · P 1.1g · C 21g · F 0.5g

Blueberries are a low-calorie fruit with notable fiber and one of the highest antioxidant scores among common fruits. Frozen and fresh have nearly identical nutrition by weight.

1 cup (226 g)

Cottage Cheese (1% Low-Fat)

163 kcal · P 28g · C 6g · F 2.3g

Low-fat cottage cheese is one of the highest protein-to-calorie foods commonly available, comparable to plain nonfat Greek yogurt with a different texture and slightly higher sodium.

100 g cooked

Shrimp

99 kcal · P 24g · C 0.2g · F 0.3g

Shrimp deliver a very high protein-to-calorie ratio at near-zero fat. Frozen-cooked shrimp can be added to a meal in under five minutes and behave like chicken breast in most recipes nutritionally.

1 can drained (142 g)

Canned Tuna (in Water)

142 kcal · P 33g · C 0g · F 1g

Canned tuna in water is one of the cheapest, most pantry-stable high-protein foods available. A standard 5 oz can drained delivers about 33 g of protein at near-zero fat, making it a default option for fat-loss and meal-prep.

1 scoop (30 g)

Whey Protein Powder

120 kcal · P 24g · C 3g · F 1g

Whey protein concentrate runs about 70-80% protein by weight; isolate runs 85-95%. A typical 30 g scoop delivers around 24 g of protein with the highest leucine content of any common protein source. Useful for hitting daily totals when whole-food meals run short.

100 g cooked

Beef Sirloin Steak

206 kcal · P 30g · C 0g · F 9g

Top sirloin is a leaner red-meat cut with strong protein per calorie and reasonable fat content. Heavier than chicken breast on calories but more iron and zinc per serving. Trim visible fat for the leanest yield.

100 g cooked

Tilapia

128 kcal · P 26g · C 0g · F 3g

Tilapia is one of the leanest commonly-available white fish. Mild flavor, low fat, high protein per calorie. Cooks in 8-12 minutes baked or pan-seared, which makes it a fast weeknight protein option.

100 g cooked

Lean Ground Turkey (93%)

176 kcal · P 22g · C 0g · F 9g

93/7 ground turkey is a balanced everyday lean protein. Lower in saturated fat than 93/7 ground beef while delivering similar protein per calorie. Works in tacos, chili, meatballs, and burger preparations.

1 cup shelled (155 g)

Edamame

188 kcal · P 18g · C 14g · F 8g

Shelled edamame is one of the few plant proteins that comes close to animal sources on protein per calorie, with notable fiber. Steamed or boiled in 5 minutes, salted, and eaten as-is or added to grain bowls.

1 cup cooked (164 g)

Chickpeas (Cooked)

269 kcal · P 15g · C 45g · F 4g

Cooked chickpeas (garbanzo beans) carry plant protein, complex carbs, and very high fiber together. They anchor hummus, falafel, curries, and grain bowls, and the fiber content supports satiety on lower-calorie days.

1 cup raw (30 g)

Spinach (Raw)

7 kcal · P 1g · C 1g · F 0.1g

Raw spinach is one of the lowest-calorie foods commonly eaten. Two cups deliver about 14 calories and a meaningful dose of vitamin K, folate, and iron, with high water content that adds meal volume without adding calories.

1 cup chopped (21 g)

Kale (Raw)

7 kcal · P 0.6g · C 1g · F 0.1g

Raw kale is a low-calorie leafy green with stronger fiber per cup than spinach and a tougher texture that holds up well in salads, slaws, and sauteed sides. High in vitamin K and vitamin C.

1 cup cooked (195 g)

Brown Rice (Cooked)

215 kcal · P 5g · C 45g · F 1.6g

Brown rice keeps the bran and germ that white rice has milled away, which means more fiber, vitamins, and minerals per serving at a small calorie premium. Slightly slower-digesting than white rice; useful for steady-energy lunches.

1 slice (40 g)

Whole Wheat Bread

100 kcal · P 4g · C 19g · F 1g

A standard slice of whole wheat bread delivers about 100 calories and 3 g of fiber. Good toast or sandwich base; pair with a high-protein topping (cottage cheese, eggs, peanut butter) to balance the carb load.

1 tbsp (14 g)

Olive Oil (Extra Virgin)

119 kcal · P 0g · C 0g · F 14g

Extra virgin olive oil is calorie-dense and easy to over-pour. A measured 1 tablespoon is 119 calories. Pan-sauteing vegetables and proteins with EVOO is a key calorie leak in tracked diets when the pour is eyeballed.

1 oz (28 g)

Dark Chocolate (70% Cocoa)

170 kcal · P 2g · C 13g · F 12g

70% dark chocolate is a calorie-dense treat that fits a tracked diet in measured amounts. One ounce (about two small squares) is 170 calories. Higher cocoa percentages have less sugar and more fiber per gram.

1 cup sliced (166 g)

Strawberries

53 kcal · P 1g · C 13g · F 0.5g

Sliced strawberries are a low-calorie, high-volume fruit with notable vitamin C and fiber. One cup is just 53 calories, which makes them a near-zero-cost addition to yogurt, oats, or as a standalone snack.

Category

High protein foods

A curated list of high protein foods with calories and macros for people building meals around protein targets.

Category

Low calorie snacks

Low calorie snack ideas with serving sizes, macros, and context about satiety and protein.

Category

Balanced breakfast foods

Breakfast foods that help users combine protein, carbs, and fiber without overspending calories early in the day.

Category

Vegetarian protein foods

Plant-forward protein sources with calories and macros for vegetarian, flexitarian, and meat-reducing eaters.

Category

Low carb foods

Low carb foods with protein and fat profiles that fit lower-carbohydrate eating patterns without being calorie-dense.

Category

Healthy fat foods

Foods that contribute unsaturated fats and supportive nutrients without being calorie traps when portioned correctly.

Category

Post workout foods

Practical post-workout foods that pair fast-digesting carbs with adequate protein for recovery and refueling.

chipotle

Chicken Burrito Bowl

665 kcal · P 42g · C 64g · F 24g

A chicken burrito bowl can range widely based on rice, beans, toppings, and extras, but it is one of the easier fast-casual meals to shape around protein goals.

starbucks

Grande Oatmilk Latte

210 kcal · P 4g · C 29g · F 7g

An oatmilk latte is a common coffee order that feels light, but milk volume can push calories higher than many people expect from a drink.

mcdonalds

Big Mac

590 kcal · P 25g · C 46g · F 34g

The Big Mac is a classic fast-food benchmark because it is familiar, calorie-dense, and easy to compare with other menu choices.

chipotle

Steak Burrito Bowl

660 kcal · P 35g · C 64g · F 26g

A standard build of brown rice, black beans, steak, fajita vegetables, salsa, and lettuce sits in the 600-700 kcal range. Cheese, sour cream, guacamole, and chips are the additions that move the meal toward 1,000+ kcal.

chipotle

Sofritas Burrito Bowl

555 kcal · P 19g · C 70g · F 19g

The plant-based sofritas bowl with brown rice, black beans, fajita vegetables, salsa, and lettuce lands lighter than steak or carnitas builds. Protein is lower per dollar than the meat options, but the meal stays under 600 kcal in most builds.

starbucks

Caffe Americano (Grande)

15 kcal · P 1g · C 3g · F 0g

An americano is one of the lowest-calorie drinks at Starbucks: espresso plus hot water with no added milk or sugar. A grande lands at about 15 kcal and a small but useful caffeine dose.

starbucks

Vanilla Latte (Grande)

250 kcal · P 12g · C 35g · F 6g

A grande vanilla latte made with 2% milk and four pumps of vanilla syrup is a classic dessert-coffee order. The carbs come almost entirely from added sugar in the syrup; switching to sugar-free syrup drops calories to about 130.

mcdonalds

Quarter Pounder with Cheese

520 kcal · P 30g · C 42g · F 26g

The Quarter Pounder with Cheese delivers stronger protein per calorie than the Big Mac because there is no third bun and no special sauce mass. It is one of the better protein-to-calorie picks on the standard menu.

mcdonalds

McChicken Sandwich

400 kcal · P 14g · C 39g · F 21g

The McChicken is a fried chicken sandwich at the lower end of the McDonald's price tier. It carries less protein than the grilled options but stays under 400 kcal as a single sandwich.

subway

Turkey Breast 6-inch

280 kcal · P 18g · C 40g · F 4g

A 6-inch turkey breast on 9-grain wheat with lettuce, tomato, cucumber, spinach, and no sauce is one of the cleanest sandwiches Subway offers. Adding cheese and mayo moves it from a 280-300 kcal lunch to closer to 450 kcal.

subway

Italian B.M.T. 6-inch

410 kcal · P 19g · C 40g · F 18g

The Italian B.M.T. (Big Meaty Tasty) layers Genoa salami, spicy pepperoni, and Black Forest ham. It carries higher fat and sodium than turkey or chicken builds, with notable protein.

chick-fil-a

Grilled Chicken Sandwich

390 kcal · P 28g · C 44g · F 12g

The grilled chicken sandwich is one of the highest protein-to-calorie options at Chick-fil-A. Multigrain bun, marinated grilled chicken, lettuce, and tomato keep the meal lean enough to fit most calorie targets.

chick-fil-a

Cobb Salad with Grilled Chicken

430 kcal · P 41g · C 22g · F 22g

The Cobb Salad with grilled chicken delivers high protein but the cheese, bacon, and dressing carry most of the fat and calories. The full meal with one packet of Avocado Lime Ranch dressing lands close to 700 kcal.

starbucks

Egg White & Roasted Red Pepper Egg Bites

170 kcal · P 13g · C 13g · F 7g

Two egg bites land at about 170 calories with 13 grams of protein. One of the cleaner morning protein options on the Starbucks menu when paired with a black coffee or americano.

starbucks

Spinach, Feta & Egg White Wrap

290 kcal · P 19g · C 33g · F 10g

The egg-white wrap is one of the higher-protein-per-calorie breakfasts on the Starbucks menu. About 290 calories and 19 g of protein in a single wrap, with feta and spinach adding flavor and fiber.

chipotle

Carnitas Burrito Bowl

720 kcal · P 33g · C 67g · F 32g

Carnitas (braised pork) carries more fat than chicken or sofritas. A standard bowl with brown rice, black beans, fajita vegetables, and salsa lands around 720 calories with strong protein.

chipotle

Veggie Burrito Bowl

590 kcal · P 14g · C 88g · F 22g

A vegetarian burrito bowl with brown rice, black beans, fajita vegetables, salsa, and guacamole lands around 590 calories with notable fiber. Without guacamole the meal drops to about 410 kcal.

chick-fil-a

Spicy Chicken Sandwich

450 kcal · P 28g · C 45g · F 19g

The spicy chicken sandwich is one of the higher-calorie sandwiches at Chick-fil-A due to the breading and oil. About 450 calories and 28 g of protein. Pair with grilled options when calories matter more than crunch.

panera

Mediterranean Bowl with Chicken

580 kcal · P 35g · C 58g · F 22g

Panera's Mediterranean Bowl with grilled chicken delivers strong protein and fiber from chickpeas, quinoa, hummus, and feta. About 580 calories and 35 g of protein. Vegetarian version drops to roughly 500 kcal at lower protein.

panera

Broccoli Cheddar Soup (cup)

240 kcal · P 8g · C 19g · F 16g

A cup (8 oz) of broccoli cheddar soup is 240 calories with notable fat from cream and cheese. The bowl size (12 oz) runs 360 calories. Often paired with a half sandwich, which can push the meal past 800 kcal.

sweetgreen

Harvest Bowl

685 kcal · P 39g · C 67g · F 30g

Sweetgreen's Harvest Bowl pairs roasted chicken with sweet potato, apple, goat cheese, kale, and balsamic vinaigrette. About 685 calories and 39 g of protein in the standard build.

sweetgreen

Kale Caesar with Chicken

560 kcal · P 41g · C 35g · F 28g

Kale Caesar with chicken leans on parmesan and Caesar dressing for fat. About 560 calories and 41 g of protein in the standard build with full dressing. Half-dressing builds drop the meal to roughly 470 kcal.