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Calories and Protein in Common Foods

Real numbers for 30 foods you cook with, from lemons and limes to chicken, salmon, eggs and rice. Every figure comes from USDA FoodData Central, with everyday serving sizes so you can see what a tablespoon, a cup or a fillet actually adds.

Looking for the citrus basics? Start with our guide to how many calories are in a lemon, then pick a food below, or paste any recipe into the nutrition calculator.

Compare all 30 foods

Click a column heading to sort. Serving sizes are USDA household measures; per 100 g columns let you compare like with like.

FoodServingCaloriesProtein (g)Calories per 100 gProtein per 100 g (g)
Lemon Juice1 tablespoon30.1220.4
Lemon Zest1 tablespoon30.1471.5
Lime1 lime (2 inch diameter)200.5300.7
Lime Juice1 tablespoon40.1250.4
Orange1 medium orange621.2470.9
Orange Juice1 cup1121.7450.7
Grapefruit1/2 medium grapefruit410.8320.6
Grapefruit Juice1 cup961.2390.5
Tangerine1 medium tangerine470.7530.8
Pomelo1 cup of sections721.4380.8
Chicken Breast3 ounces (85 g)1402616531
Chicken Thigh3 ounces (85 g)1522117925
Salmon3 ounces (85 g)1751920622
Cod3 ounces (85 g)891910523
Shrimp3 ounces (85 g)84209924
Scallops3 ounces (85 g)941711121
Egg1 large egg786.315513
Tofu1/2 cup1812214417
Chickpeas1 cup269151648.9
Quinoa1 cup2228.11204.4
Greek Yogurt1 container (6 ounces)100175910
Ricotta1/2 cup1869.31507.5
Feta1 ounce75426514
Honey1 tablespoon640.13040.3
Olive Oil1 tablespoon11908840
Avocado1 whole avocado32241602
Broccoli1 cup, chopped312.6342.8
Asparagus1 cup272.9202.2
Brussels Sprouts1 cup383433.4
White Rice1 cup, cooked2054.31302.7

Citrus fruits and juices

Lemon and lime juice, zest, oranges, grapefruit and friends: the calories, carbs and vitamin C behind everything on this site.

A small glass of fresh lemon juice next to two halved lemons and a wooden reamer on a light marble surface

Lemon Juice

3 calories · 0.1 g protein

per 1 tablespoon (15 g)
A small white bowl of fine lemon zest beside a microplane grater and a whole lemon on a wooden board

Lemon Zest

3 calories · 0.1 g protein

per 1 tablespoon (6 g)
Three whole green limes and one halved lime on a rustic wooden table

Lime

20 calories · 0.5 g protein

per 1 lime (2 inch diameter) (67 g)
A glass of fresh lime juice beside two halved limes and a hand juicer on a light stone counter

Lime Juice

4 calories · 0.1 g protein

per 1 tablespoon (15 g)
Two whole oranges and one halved orange showing juicy segments on a wooden cutting board

Orange

62 calories · 1.2 g protein

per 1 medium orange (131 g)
A tall glass of fresh orange juice beside two halved oranges on a bright kitchen counter

Orange Juice

112 calories · 1.7 g protein

per 1 cup (248 g)
A halved pink grapefruit showing ruby flesh next to one whole grapefruit on a light marble surface

Grapefruit

41 calories · 0.8 g protein

per 1/2 medium grapefruit (128 g)
A glass of fresh pink grapefruit juice beside a halved pink grapefruit on a white surface

Grapefruit Juice

96 calories · 1.2 g protein

per 1 cup (247 g)
Three tangerines, one partly peeled with the segments separated, on a wooden table with green leaves

Tangerine

47 calories · 0.7 g protein

per 1 medium tangerine (88 g)
A whole pomelo next to a peeled pomelo with pale pink segments on a wooden board

Pomelo

72 calories · 1.4 g protein

per 1 cup of sections (190 g)

Chicken, fish and eggs

The everyday animal proteins that show up in lemon dinners, with protein per serving side by side.

Sliced roasted skinless chicken breast fanned on a white plate with a lemon wedge and thyme

Chicken Breast

140 calories · 26 g protein

per 3 ounces (85 g)
Two roasted skinless chicken thighs on a rustic plate with a lemon wedge and fresh herbs

Chicken Thigh

152 calories · 21 g protein

per 3 ounces (85 g)
A cooked salmon fillet on a white plate with a lemon slice and fresh dill

Salmon

175 calories · 19 g protein

per 3 ounces (85 g)
A flaky cooked cod fillet on a white plate with a lemon wedge and parsley

Cod

89 calories · 19 g protein

per 3 ounces (85 g)
A bowl of cooked pink shrimp with a lemon wedge and parsley on a light wooden table

Shrimp

84 calories · 20 g protein

per 3 ounces (85 g)
Four seared golden scallops on a white plate with a lemon wedge and chives

Scallops

94 calories · 17 g protein

per 3 ounces (85 g)
Three hard-boiled eggs, one halved showing the yolk, on a light wooden board with a pinch of salt

Egg

78 calories · 6.3 g protein

per 1 large egg (50 g)

Plant proteins and dairy

Tofu, chickpeas, quinoa, Greek yogurt and cheeses: how much protein and how many calories in a real serving.

A block of firm tofu with slices in front of it on a wooden board with sliced scallions

Tofu

181 calories · 22 g protein

per 1/2 cup (126 g)
A ceramic bowl of cooked chickpeas with a wooden spoon and a lemon half beside it

Chickpeas

269 calories · 15 g protein

per 1 cup (164 g)
A ceramic bowl of fluffy cooked quinoa with a small herb sprig on a light wooden table

Quinoa

222 calories · 8.1 g protein

per 1 cup (185 g)
A ceramic bowl of thick plain Greek yogurt with a spoon and a lemon wedge on a light surface

Greek Yogurt

100 calories · 17 g protein

per 1 container (6 ounces) (170 g)
A ceramic bowl of fresh white ricotta with a spoon and a few lemon slices beside it

Ricotta

186 calories · 9.3 g protein

per 1/2 cup (124 g)
A block of feta cheese with a few crumbles and a lemon wedge on a small wooden board

Feta

75 calories · 4 g protein

per 1 ounce (28 g)

Vegetables and pantry staples

Olive oil, honey, avocado, greens and rice: the supporting cast in most recipes, and what they add.

A glass jar of golden honey with a wooden dipper and a lemon half on a wooden table

Honey

64 calories · 0.1 g protein

per 1 tablespoon (21 g)
A glass bottle of olive oil beside a small bowl of golden olive oil and a lemon half on a light surface

Olive Oil

119 calories · 0 g protein

per 1 tablespoon (14 g)
A halved avocado showing the pit next to a sliced avocado on a wooden board with a lemon wedge

Avocado

322 calories · 4 g protein

per 1 whole avocado (201 g)
A fresh broccoli head with a few loose florets in a bowl on a light wooden table

Broccoli

31 calories · 2.6 g protein

per 1 cup, chopped (91 g)
A bundle of fresh green asparagus spears on a wooden board with a lemon half

Asparagus

27 calories · 2.9 g protein

per 1 cup (134 g)
A ceramic bowl of fresh Brussels sprouts with one halved beside it on a wooden table

Brussels Sprouts

38 calories · 3 g protein

per 1 cup (88 g)
A ceramic bowl of steamed white rice with a wooden spoon and a lemon wedge beside it

White Rice

205 calories · 4.3 g protein

per 1 cup, cooked (158 g)

Questions about these numbers

Where do the numbers on these pages come from?

Every calorie, protein, fat and carbohydrate figure comes from USDA FoodData Central, the U.S. government nutrient database (SR Legacy). Each page links to the exact USDA record it uses, and serving sizes are USDA household measures.

Are the figures for raw or cooked food?

It depends on the food, and each page says which. Chicken, fish, eggs, rice and quinoa are cooked; citrus, avocado and most vegetables are raw. Cooked food weighs less than raw because water cooks out, so always match the numbers to how you weighed it.

Which food here has the most protein per 100 g?

Chicken Breast, at 31 g per 100 g (165 calories). The sortable table above lets you rank all 30 foods by protein or calories.

How do I work out the nutrition of my own recipe?

Use our free recipe nutrition calculator: paste an ingredient list and it returns calories, protein, fat and carbs per serving, with sources. The protein calculator estimates your daily protein range.

Free tools

Recipe nutrition calculatorCalories and macros per serving for any ingredient list.Daily protein calculatorYour protein range, with sources for every number.Citrus yield calculatorHow many lemons or limes a recipe needs, and what to swap.

Data: USDA FoodData Central (SR Legacy), retrieved 2026-09-30. General nutrition information, not medical or dietary advice. Method and checks: how we develop and check our numbers.