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:

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

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

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

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