Cheat Sheet for Calories in Proteins

This is your base.

If protein is right, everything else is easier.

If it’s not, you’ll struggle all day.

Approx values per 100g cooked unless stated.

VERY LEAN PROTEIN (BEST FOR FAT LOSS)

100–150 calories

Chicken breast

Turkey breast

Kangaroo

Venison

White fish (barramundi, cod, hoki)

Tuna (fresh or tinned in springwater)

Prawns

Crayfish

Squid

Octopus

Crocodile

High protein, very low fat. Easy to control calories

LEAN TO MODERATE PROTEIN (BALANCED OPTIONS)

150–220 calories

Lean beef

Lean pork

Lean beef mince

Barramundi (higher end depending on cut)

Eggs (2 large = 140–160 calories)

Greek yoghurt (high protein) – 90–120 calories per 150g

Good everyday options.

Just be aware calories start increasing slightly.

HIGHER FAT PROTEIN (CONTROL PORTIONS)

220–350+ calories

Chicken thigh

Duck

Lamb

Regular beef mince

Fatty pork cuts

These are still protein, but they carry more fat.

Calories climb quickly here.

OILY FISH (HIGH FAT BUT BENEFICIAL)

200–280 calories

Salmon

Tinned salmon

Other oily fish

These contain healthy fats.

Good for overall health, but still higher calorie so portion control matters.

Greek yoghurt (high protein) – 90–120 calories per 150g

Standard yoghurt – 120–180+ calories per 150g

Cottage cheese – 80–110 calories per 100g

Milk – 50–70 calories per 100ml

Note: Greek yoghurt = higher protein, better choice

Standard yoghurt = often higher sugar, lower protein

TINNED OPTIONS (CHECK LABELS)

Tuna in springwater – 100–130 calories

Tuna in oil – 180–250+ calories

Tinned salmon – 180–220 calories

Liquid matters.

Water vs oil makes a big difference.

SIMPLE RULE

Protein first. Always.

Then build your plate around it.

REALITY CHECK

Not all protein is equal.

Some is lean.

Some is loaded with fat.

That’s where calories change.

FINAL POINT

If your protein is consistent

You stay full

You protect muscle

You control your calories

If it’s not

You’ll chase food all day and never feel satisfied.