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. |
|
Breakfast & Lunch Items |
|
|
|
|
|
|
|
|
|
|
|
|
|
Bread / Pasta / Cereal: |
|
|
|
|
|
|
|
|
|
|
|
|
|
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: |
|
|
|
|
|
|
|
|
|
|
|
|
|
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: |
|
|
|
|
|
|
|
|
|
|
|
|
|
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: |
|
|
|
|
|
|
|
|
|
|
|
|
|
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: |
|
|
|
|
|
|
|
|
|
|
|
|
|
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 |
Other Entrees: |
|
|
|
|
|
|
|
|
|
|
|
|
|
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 |
Condiments/Sauces/
Dressing: |
|
|
|
|
|
|
|
|
|
|
|
|
|
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 |
Snacks: |
|
|
|
|
|
|
|
|
|
|
|
|
|
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
(2) pieces WG bread, peanut butter & jelly |
390 |
13 |
43 |
19 |
3 |
0 |
0 |
8% |
12% |
0 |
395 |
6 |
108gm |
Bologna & Cheese Sandwich
(2) pieces WG bread, bologna & low fat American cheese |
290 |
14.25 |
24.5 |
15 |
5.25 |
4% |
0 |
21% |
11% |
43.75 |
813 |
4 |
112gm |
Ham & Cheese Sandwich
(2) pieces WG bread, ham & cheese |
237.5 |
15.75 |
25.25 |
8.25% |
3 |
4% |
2% |
16% |
11% |
36.25 |
790 |
4 |
112gm |
Turkey & Cheese Sandwich
(2) pieces WG bread, turkey & cheese |
222.5 |
14.75 |
26 |
6.75 |
2.25 |
4% |
0 |
16% |
8% |
25 |
767.5 |
4 |
112gm |
Grilled Cheese Sandwich
(2) pieces WG bread, cheese & butter |
420 |
18 |
26 |
26 |
16 |
24% |
0 |
38% |
8% |
70 |
1030 |
4 |
127gm |
Hamburger on a Bun
WG bun and hamburger patty |
280 |
20 |
29 |
10 |
4 |
2% |
0 |
8% |
18% |
35 |
610 |
3 |
125.8gm |
Cheeseburger on a Bun
WG bun, hamburger patty & low fat American cheese |
325 |
23 |
29.5 |
13 |
6.25 |
6% |
0 |
16% |
18% |
45 |
785 |
3 |
139.8gm |
Hot Dog on a Bun
WG Hot dog roll and hot dog |
280 |
12 |
25 |
16 |
5 |
0 |
0 |
6% |
12% |
35 |
750 |
2 |
106gm |
Tacos
Flour tortilla, ground beef, shredded cheddar cheese, salsa, lettuce, tomatoes |
329.5 |
20.5 |
20.25 |
18 |
9 |
19% |
13% |
30% |
18% |
65 |
672.5 |
3.5 |
208.6gm |