Calories, macros, and nutrition facts for everyday foods.

100 g cooked

Chicken breast

165 kcal

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

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

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

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

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

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

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

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

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.

chipotle

Chicken Burrito Bowl

665 kcal

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

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

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