Nutritional Chart
Beverages | Calories | Protein (gm) | Carbs (gm) | Total Fat (gm) | Sat. Fat (gm) | Vit. A | Vit. C | Calcium | Iron | Chol. (mg) | Sodium (mg) | Fiber (gm) | Serv. Size |
1% White Milk | 110 | 8 | 13 | 2.5 | 1.5 | 10% | 4% | 30% | 0% | 10 | 130 | 0 | 1/2 Pint |
1% Chocolate Milk | 170 | 8 | 30 | 2.5 | 1.5 | 10% | 4% | 30% | 2% | 10 | 210 | 0 | 1/2 Pint |
1% Strawberry Milk | 180 | 7 | 32 | 2.5 | 1.5 | 10% | 2% | 30% | 0% | 10 | 115 | 0 | 1/2 Pint |
Apple Juice | 60 | 0 | 14 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 15 | 0 | 4 oz. |
Fruit Punch | 60 | 0 | 14 | 0 | 0 | 0 | 6% | 0 | 0 | 0 | 10 | 0 | 4 oz. |
Grape Juice | 80 | 1 | 18 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 15 | 0 | 4 oz. |
Orange Juice | 60 | 1 | 13 | 0 | 0 | 0 | 50% | 0 | 0 | 0 | 15 | 0 | 4 oz. |
Bread / Pasta / Cereal: |
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Cereal - Cheerios | 70 | 2 | 14 | 1 | 0 | 6% | 6% | 6% | 25% | 0 | 125 | 2 | 19gm |
Cereal - Rice Krispies | 70 | 1 | 16 | 0 | 0 | 4% | 4% | 0 | 4% | 0 | 170 | 0 | 18gm |
Cereal - Kix | 70 | 1 | 14 | .5 | 0 | 6% | 6% | 8% | 25% | 0 | 120 | 1 | 17gm |
Cereal - Crispix | 80 | 1 | 18 | 0 | 0 | 6% | 6% | 0 | 30% | 0 | 150 | 0 | 21gm |
Cereal - Rais'n Bran | 110 | 3 | 27 | 1 | 0 | 6% | 0 | 0 | 15% | 0 | 210 | 4 | 35gm |
Cereal - Wheaties | 80 | 2 | 19 | .5 | 0 | 8% | 8% | 0 | 40% | 0 | 160 | 2 | 23gm |
Bagelers | 180 | 7 | 28 | 5 | 3 | 4% | 0 | 10% | 8% | 15 | 180 | 3 | 2.5oz |
Cinnamon Bageler | 180 | 6 | 32 | 4 | 2.5 | 2% | 0 | 10% | 8% | 10 | 160 | 3 | 2.5oz |
Apple Muffin | 170 | 2 | 32 | 3.5 | .5 | 0 | 0 | 0 | 4% | 10 | 190 | 2 | 1.8oz |
Banana Muffin | 150 | 2 | 29 | 3.5 | 1 | 0 | 0 | 0 | 4% | 10 | 180 | 0 | 1.8oz |
Whole Grain (WG) Bread | 70 | 3 | 12 | 1.5 | 0 | 0 | 0 | 4% | 4% | 0 | 120 | 2 | 1 slice (28g) |
WG Hamburger Bun | 140 | 6 | 27 | 2 | .5 | 0 | 0 | 6% | 8% | 0 | 290 | 2 | 53gm |
WG Hot Dog Bun | 130 | 5 | 25 | 2 | 0 | 0 | 0 | 6% | 8% | 0 | 270 | 2 | 50gm |
Kaiser Roll | 150 | 5 | 31 | 1 | 0 | 0 | 0 | 2% | 10% | 0 | 250 | 1 | 51gm |
Steak Roll | 150 | 5 | 31 | 1 | 0 | 0 | 0 | 2% | 10% | 0 | 250 | 1 | 51gm |
Flour Tortilla | 90 | 2 | 14 | 2 | .5 | 0 | 0 | 4% | 4% | 0 | 210 | 1 | 28gm |
French Toast Sticks | 260 | 9 | 32 | 11 | 2.5 | 200iu | 0 | 40mg | 1.8mg | 145mg | 340 | 3 | 81.2gm |
Rotini | 210 | 7 | 42 | 1 | 0 | 0 | 0 | 0 | 10% | 0 | 0 | 2 | 56gm |
Macaroni | 200 | 7 | 41 | 1 | 0 | 0 | 0 | 0 | 10% | 0 | 0 | 2 | 56gm |
Rice | 170 | 4 | 37 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 47gm |
Croutons | 30 | 1 | 5 | 1 | 0 | 0 | 0 | 0 | 2% | 0 | 100 | 0 | 7gm |
Cornbread Stuffing | 130 | 4 | 25 | 1 | 0 | 0 | 0 | 4% | 4% | 0 | 750 | 1 | 56gm |
Protein: |
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Chicken Patty | 210 | 15 | 14 | 12 | 2.5 | 4% | 0 | 2% | 10% | 40 | 510 | 0 | 96gm |
Chicken Nuggets | 200 | 15 | 14 | 10 | 2 | 4% | 0 | 2% | 10% | 40 | 520 | 1 | 96gm |
Chicken Tenders | 210 | 15 | 14 | 12 | 2.5 | 4% | 0 | 2% | 10% | 40 | 510 | 0 | 102gm |
Popcorn Chicken | 220 | 10 | 15 | 13 | 3 | 2% | 0 | 2% | 8% | 30 | 240 | 1 | 87gm |
Spicy Chicken Patty | 200 | 15 | 12 | 11 | 2.5 | 10% | 0 | 2% | 10% | 55 | 460 | 1 | 91gm |
Grilled Chicken Patty | 90 | 15 | 1 | 4 | 1 | 0 | 0 | 0 | 6% | 40 | 310 | 0 | 71gm |
Deli Turkey | 50 | 9 | 2 | 1 | 0 | 0 | 0 | 0 | 0 | 20 | 470 | 0 | 56gm |
Deli Ham | 70 | 9 | 1 | 3 | 1 | 0 | 2% | 0 | 4% | 35 | 500 | 0 | 56gm |
Salami | 130 | 7 | 2 | 10 | 3 | 0 | 0 | 6% | 6% | 45 | 600 | 0 | 56gm |
Bologna | 140 | 7 | 0 | 12 | 4 | 0 | 0 | 6% | 4% | 45 | 530 | 0 | 56gm |
Hot Dog | 150 | 7 | 0 | 14 | 5 | 0 | 0 | 0 | 4% | 35 | 480 | 0 | 56gm |
Breakfast Sausage | 154 | 6 | 1 | 14 | 4.5 | 0 | 0 | 1% | 2% | 30 | 413 | 6 | 56gm |
Hamburger | 140 | 14 | 2 | 8 | 3.5 | 2% | 0 | 2% | 10% | 35 | 320 | 1 | 72.8gm |
Steak Sandwich Meat | 140 | 11 | 1 | 10 | 4 | 2% | 0 | 2% | 10% | 35 | 160 | 1 | 61.6gm |
Ground Beef | 110 | 11 | 2 | 7 | 2.5 | 2% | 0 | 2% | 10% | 35 | 125 | 1 | 61.6gm |
Meatballs | 180 | 15 | 8 | 10 | 4 | 2% | 0 | 2% | 10% | 40 | 670 | 1 | 84gm |
Peanut Butter | 200 | 7 | 6 | 16 | 3 | 0 | 0 | 0 | 4% | 0 | 140 | 2 | 32gm |
Tuna | 60 | 13 | 0 | .5 | 0 | 0 | 0 | 0 | 2% | 30 | 250 | 0 | 56gm |
Cheese/Other Dairy: |
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Low Fat American Cheese | 90 | 6 | 1 | 6 | 4.5 | 8% | 0 | 15% | 0 | 20 | 350 | 0 | 2 slices (28g) |
Shredded Cheddar Cheese | 110 | 7 | 0 | 9 | 6 | 6% | 0 | 20% | 0 | 30 | 190 | 0 | 28gm |
Low Fat String Cheese | 80 | 7 | 1 | 6 | 3.5 | 4% | 0 | 20% | 0 | 15 | 210 | 0 | 28gm |
Grated Parmesan Cheese | 20 | 2 | 0 | 1.5 | 1 | 0 | 0 | 6% | 0 | 5 | 90 | 0 | 5gm |
Butter | 100 | 0 | 0 | 11 | 7 | 8% | 0 | 0 | 0 | 30 | 90 | 0 | 15gm |
Yogurt | 100 | 4 | 20 | .5 | .5 | 10% | 0 | 10% | 0 | 5 | 50 | 0 | 112gm |
Go Gurt | 70 | 2 | 13 | .5 | 0 | 8% | 0 | 10% | 0 | 5 | 30 | 0 | 64gm |
Sides - Fruit: |
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Applesauce | 50 | 0 | 13 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 15 | 2 | 4oz. |
Banana | 110 | 1 | 30 | 0 | 0 | 2% | 15% | 0 | 2% | 0 | 0 | 3 | 128gm |
Fresh Apple/Apple Slices | 130 | 1 | 34 | 0 | 0 | 2% | 8% | 2% | 2% | 0 | 0 | 5 | 242gm |
Mixed Fruit Cup | 60 | 1 | 13 | 0 | 0 | 4% | 2% | 0 | 0 | 0 | 5 | 1 | 4oz. |
Fresh Orange/Orange Smiles | 80 | 1 | 19 | 0 | 0 | 2% | 130% | 6% | 0 | 0 | 0 | 3 | 154gm |
Peaches | 58 | 1 | 14 | .5 | 0 | 10% | 17% | 1% | 2% | 0 | 0 | 2 | 150gm |
Pears | 100 | 1 | 26 | 0 | 0 | 0 | 10% | 2% | 0 | 0 | 0 | 6 | 166gm |
Sides - Vegetables: |
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Broccoli | 25 | 2 | 4 | 0 | 0 | 10% | 50% | 2% | 2% | 0 | 20 | 2 | 82gm |
Carrots | 30 | 1 | 7 | 0 | 0 | 110% | 10% | 2% | 2% | 0 | 60 | 2 | 78gm |
Celery | 15 | 0 | 4 | 0 | 0 | 10% | 15% | 4% | 2% | 0 | 115 | 2 | 110gm |
Cucumbers | 10 | 1 | 2 | 0 | 0 | 4% | 10% | 2% | 2% | 0 | 0 | 1 | 99gm |
Corn | 80 | 2 | 17 | 0 | 0 | 0 | 6% | 2% | 2% | 0 | 310 | 2 | 125gm |
Baked Beans | 140 | 6 | 29 | 1 | 0 | 0 | 0 | 4% | 10% | 0 | 550 | 5 | 130gm |
Green Beans | 25 | 1 | 4 | 0 | 0 | 2% | 2% | 2% | 2% | 0 | 10 | 2 | 81gm |
Iceberg Lettuce | 14 | 1 | 3 | 0 | 0 | 10% | 5% | 2% | 2% | 0 | 10 | 1 | 100gm |
Romaine Lettuce | 17 | 1.2 | 3.25 | .3 | 0 | 174% | 40% | 3% | 5% | 0 | 8 | 2 | 100gm |
Mashed Potatoes | 60 | 1 | 13 | 0 | 0 | 0 | 50% | 0 | 2% | 0 | 25 | 1 | 56gm |
Potato Smiles | 160 | 2 | 24 | 6 | 1 | 0 | 6% | 0 | 0 | 0 | 230 | 2 | 84gm |
Hash Brown Potatoes | 100 | 1 | 16 | 4 | .5 | 0 | 4% | 0 | 2% | 0 | 300 | 1 | 63gm |
Onions | 40 | 1 | 9 | 0 | 0 | 0 | 12% | 2% | 1% | 0 | 4 | 2 | 100gm |
Tomatoes | 25 | 1 | 5 | 0 | 0 | 20% | 40% | 2% | 4% | 0 | 20 | 1 | 148gm |
Condiments/Sauces/ |
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BBQ Sauce | 45 | 0 | 11 | 0 | 0 | 4% | 0 | 0 | 2% | 0 | 230 | 0 | 28gm |
Honey Mustard Sauce | 140 | 0 | 5 | 14 | 2 | 0 | 0 | 0 | 0 | 10 | 130 | 0 | 28gm |
Grape Jelly | 50 | 0 | 13 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 15 | 0 | 20gm |
Ketchup | 10 | 0 | 3 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 105 | 0 | 1 packet (9gm) |
Mustard | 5 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 65 | 0 | 1 packet (5.5gm) |
Mayonnaise | 80 | 0 | 0 | 9 | 1.5 | 0 | 0 | 0 | 0 | 5 | 65 | 0 | 1 packet (12gm) |
Relish | 10 | 0 | 3 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 65 | 0 | 1 packet (9gm) |
Sweet & Sour Sauce | 45 | 0 | 11 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 120 | 0 | 28gm |
Turkey Gravy | 25 | 1 | 4 | .5 | 0 | 0 | 0 | 0 | 0 | 0 | 30 | 0 | 7gm |
Pizza Sauce | 45 | 1 | 4 | 2.5 | 0 | 10% | 20% | 0 | 4% | 0 | 230 | 1 | 65gm |
Spaghetti Sauce | 80 | 2 | 8 | 4 | .5 | 30% | 15% | 2% | 8% | 0 | 530 | 3 | 130gm |
Salsa | 10 | 0 | 2 | 0 | 0 | 3% | 2% | 2% | 2% | 0 | 140 | 1 | 29gm |
Balsamic Vinaigrette Dressing | 60 | 0 | 4 | 5 | .5 | 0 | 0 | 0 | 0 | 0 | 190 | 0 | 30gm |
Caesar Dressing (Light) | 50 | 1 | 2 | 4.5 | 1 | 0 | 0 | 0 | 0 | 0 | 390 | 0 | 30gm |
Italian Dressing (Light) | 30 | 0 | 2 | 2.5 | 0 | 0 | 0 | 0 | 0 | 0 | 370 | 0 | 30gm |
Ranch Dressing | 180 | 0 | 1 | 19 | 3 | 0 | 0 | 0 | 0 | 0 | 270 | 0 | 30gm |
Other Entrees: |
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Stuffed Crust Pizza | 380 | 22 | 40 | 13 | 7 | 8% | 10% | 45% | 20% | 30 | 630 | 3 | 160gm |
Cheese Pizza | 340 | 21 | 33 | 14 | 8 | 8% | 10% | 45% | 15% | 30 | 570 | 1 | 149gm |
Snacks: |
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100 Calorie Chips Ahoy Pack | 100 | 1 | 19 | 2 | 0 | 0 | 0 | 0 | 6% | 0 | 160 | 1 | 23gm |
100 Calorie Lorna Doone Pack | 100 | 1 | 18 | 3 | .5 | 0 | 0 | 0 | 4% | 0 | 140 | 1 | 23gm |
100 Calorie Oreo Pack | 100 | 1 | 16 | 3 | 1.5 | 0 | 0 | 0 | 4% | 0 | 120 | 0 | 21gm |
Animal Crackers | 130 | 2 | 25 | 2 | 0 | 0 | 0 | 0 | 6% | 0 | 90 | 1 | 30gm |
Baked Chips (Plain) | 140 | 2 | 24 | 3 | .5 | 0 | 2% | 8% | 2% | 0 | 240 | 2 | 31.8gm |
Baked Chips (BBQ) | 140 | 2 | 24 | 3.5 | .5 | 0 | 4% | 2% | 0 | 0 | 240 | 2 | 31.8gm |
Baked Chips (Sour Cream & Onion) | 140 | 2 | 24 | 3.5 | .5 | 0 | 4% | 4% | 2% | 0 | 240 | 2 | 31.8gm |
Cheetos | 120 | 2 | 17 | 4.5 | 1 | 0 | 0 | 10% | 4% | 0 | 210 | 0 | 24.8gm |
Chex Mix | 140 | 3 | 27 | 3.5 | .5 | 0 | 0 | 2% | 2% | 0 | 250 | 1 | 35gm |
Cookies - Chocolate Chip | 110 | 1 | 19 | 3.5 | 1 | 0 | 0 | 0 | 4% | 5 | 65 | 1 | 28gm |
Cookies - Oatmeal Raisin | 110 | 2 | 18 | 3.5 | 1 | 2% | 0 | 0 | 4% | 10 | 80 | 1 | 28gm |
Cookies - Sugar | 110 | 1 | 19 | 3.5 | 1 | 2% | 0 | 0 | 4% | 10 | 80 | 0 | 28gm |
Creamsicles | 90 | 1 | 15 | 2 | 1.5 | 0 | 0 | 4% | 0 | 10 | 35 | 0 | 59gm |
Doritos | 90 | 2 | 16 | 3 | .5 | 0 | 0 | 2% | 2% | 0 | 170 | 1 | 21.2gm |
Fudgesicles | 120 | 1 | 15 | 3 | 2 | 0 | 0 | 10% | 0 | 10 | 35 | 0 | 90gm |
Graham Crackers (2 pack) | 60 | 1 | 11 | 1.5 | 0 | 0 | 0 | 0 | 4% | 0 | 90 | 1 | 14gm |
Graham Crackers (3 pack) | 90 | 1 | 17 | 2 | 0 | 0 | 0 | 0 | 4% | 0 | 125 | 1 | 21gm |
Graham Crackers - Teddy Grahams | 90 | 1 | 11 | 3 | .5 | 0 | 0 | 4% | 2% | 0 | 95 | 1 | 21gm |
Graham Crackers - Goldfish Grahams | 120 | 1 | 19 | 4 | 1 | 0 | 0 | 10% | 4% | 0 | 110 | 1 | 26gm |
Goldfish Crackers | 100 | 2 | 14 | 3.5 | 1 | 0 | 0 | 2% | 2% | 5 | 180 | 1 | 21gm |
Granola Bar (Nature Valley) | 110 | 2 | 21 | 2 | 0 | 0 | 0 | 10% | 2% | 0 | 55 | 1 | 28gm |
Granola Bar (Quaker) | 100 | 1 | 18 | 3 | 1.5 | 0 | 0 | 8% | 2% | 0 | 75 | 1 | 24gm |
Peanut Butter Crackers | 190 | 5 | 23 | 9 | 2.5 | 0 | 0 | 6% | 8% | 0 | 370 | 2 | 39.1gm |
Popcorn (Smart Food) | 70 | 2 | 9 | 3 | .5 | 0 | 0 | 2% | 2% | 0 | 250 | 1 | 35gm |
Pretzels (Tiny Twists) | 50 | 1 | 11 | .5 | 0 | 0 | 0 | 0 | 6% | 0 | 290 | 1 | 14.1gm |
Pretzels (Soft Pretzel) | 180 | 6 | 38 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 150 | 1 | 70gm |
Pretzels (Mini Soft Pretzel) | 70 | 2 | 16 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 60 | 1 | 28gm |
Saltines | 80 | 2 | 13 | 1.5 | 0 | 0 | 2% | 0 | 4% | 0 | 270 | 1 | 18gm |
Scribblers | 60 | 0 | 15 | 0 | 0 | 0 | 20% | 0 | 0 | 0 | 5 | 0 | 79gm |
Shape Ups (Cherry) | 80 | 0 | 21 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 15 | 0 | 86.8gm |
Shape Ups (Raspberry) | 80 | 0 | 21 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 15 | 0 | 86.8gm |
Shape Ups (Strawberry) | 80 | 0 | 21 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 15 | 0 | 86.8gm |
Sun Chips (Plain) | 140 | 2 | 18 | 6 | 1 | 0 | 0 | 0 | 2% | 0 | 120 | 2 | 28.3gm |
Sun Chips (French Onion) | 140 | 2 | 19 | 6 | 1 | 0 | 0 | 0 | 2% | 0 | 160 | 2 | 28.3gm |
Sun Chips (Harvest Cheddar) | 140 | 2 | 19 | 6 | 1 | 0 | 0 | 0 | 2% | 0 | 160 | 2 | 28.3gm |
Examples (Total counts for an entire sample meal): | |||||||||||||
Peanut Butter & Jelly Sandwich | 390 | 13 | 43 | 19 | 3 | 0 | 0 | 8% | 12% | 0 | 395 | 6 | 108gm |
Bologna & Cheese Sandwich | 290 | 14.25 | 24.5 | 15 | 5.25 | 4% | 0 | 21% | 11% | 43.75 | 813 | 4 | 112gm |
Ham & Cheese Sandwich | 237.5 | 15.75 | 25.25 | 8.25% | 3 | 4% | 2% | 16% | 11% | 36.25 | 790 | 4 | 112gm |
Turkey & Cheese Sandwich | 222.5 | 14.75 | 26 | 6.75 | 2.25 | 4% | 0 | 16% | 8% | 25 | 767.5 | 4 | 112gm |
Grilled Cheese Sandwich | 420 | 18 | 26 | 26 | 16 | 24% | 0 | 38% | 8% | 70 | 1030 | 4 | 127gm |
Hamburger on a Bun | 280 | 20 | 29 | 10 | 4 | 2% | 0 | 8% | 18% | 35 | 610 | 3 | 125.8gm |
Cheeseburger on a Bun | 325 | 23 | 29.5 | 13 | 6.25 | 6% | 0 | 16% | 18% | 45 | 785 | 3 | 139.8gm |
Hot Dog on a Bun | 280 | 12 | 25 | 16 | 5 | 0 | 0 | 6% | 12% | 35 | 750 | 2 | 106gm |
Tacos | 329.5 | 20.5 | 20.25 | 18 | 9 | 19% | 13% | 30% | 18% | 65 | 672.5 | 3.5 | 208.6gm |