Dana Carpender’s

KETO
FAT GRAM
COUNTER
 The Quick-Reference
Guide to Balancing Your
MACROS and CALORIES

Dana Carpender

Author of the best-selling 501 Ketogenic Recipes

CONTENTS
1. Introduction
1. What Are Ketones?
2. What Is a Ketogenic Diet?
3. What Are Macros?
4. How Strict Do I Have to Be?
5. Total Versus Net Carbs
6. About Fats
7. Eat Salt!
8. Exogenous Ketones
9. Tips for Dining Out
10. What’s New about This Book?
11. How to Use This Book

2. Beverages
3. Foods
4. Dining Out
Introduction
Welcome to the wonderful world of keto! I’ve been running my body on fat and ketones for almost twenty-four years
now, and I have never considered going back to the mood and energy swings that came from running a glucose-based
metabolism. You know those ads about “that three o’clock feeling,” the ones that assume that everybody’s energy crashes a
few hours after lunch? Or the ones about how you just have to have a snack halfway through the afternoon or you’ll fall
over? Yeah, no. Haven’t had a blood sugar crash in years.
Snacks just aren’t a big thing for me anymore. Once I’ve had a cheese and avocado omelet fried in bacon grease for
breakfast, I’m not hungry again for... well, quite a while. I have long since fallen into a pattern of eating two meals a day,
rather than three. I’m just not hungry enough for three meals a day. When I think back on the years when I ate a Low fat diet
centered on whole grains and other “good” carbs, and how ravenous I constantly felt, it’s nightmarish. Yes, my life still
centers on food to a large degree, since I write about it for a living. But that desperate “OMG, I have to eat something right
now or I’ll collapse!” feeling? Nope.
Though my body has adapted to running on fat and ketones—which took just a few days for me—my energy level still
fluctuates, sure, depending on how much sleep I’ve had, my stress level, the weather. But my actual fuel supply has been
steady, constant, and reliable. When I burn through the fuel from my last meal, I shift smoothly over to burning body fat
with no energy drop. Just the way the body evolved to work.
Are you ready for limitless energy? Are you ready to teach your body to burn fat for fuel? Are you ready to finally not
be hungry all the time?

WHAT ARE KETONES?

So what is a ketone, anyway? Ketones are a by-product of burning fat for fuel and are themselves a valuable fuel
source. You may have heard that coal can be partially burned, yielding coke—not the soft drink, but a secondary fuel that
burns hotter and cleaner than coal. Think of ketones as the coke that is derived from the burning of fat.
Most of your body’s tissues will run just fine on free fatty acids. But there are some tissues, most notably the brain, that
cannot burn fat. The vast majority of tissues that will not burn fat, especially the brain, will happily run on ketones. Indeed, a
ketogenic diet was first devised to treat epilepsy, a purpose for which it is still used today.
There are a few—a very few—tissues that require glucose, and a healthy person will have roughly a teaspoon of
glucose in their blood while fasting. The liver can easily keep up with that demand through gluconeogenesis, the creation of
glucose from protein and, to a lesser degree, from fat. There is no biochemical need for dietary carbohydrate.

WHAT IS A KETOGENIC DIET?

A ketogenic diet is a diet that forces the body to turn to fat and ketones for fuel. This is done by strictly limiting
carbohydrates. I repeat: This is done by strictly limiting carbohydrates. I stress this because so much emphasis is being put
on increasing fat intake that limiting carbs can get lost in the static. To be in dietary ketosis, most people need to cut
carbohydrate intake to 500 grams or less per day, and many need to stay below 20 grams per day.
You can, of course, determine if and to what degree you are in ketosis through urine test strips, a blood ketone meter, or
a breath meter (my choice). These can tell you whether you are creating ketones and, therefore, whether you are running a
fat-based metabolism. What they cannot tell you is where that fat is coming from. Just because you are in ketosis does not
mean you are losing weight. You may be burning body fat, sure. But you might be burning dietary fat, instead of body fat.
So let’s be clear: Yes, I am in favor of a high-fat diet. I am a fan of rib-eye steaks, pork shoulder, eggs scrambled in
bacon grease, plenty of olive oil on salads, pecans, walnuts, macadamia nuts, butter-dipped asparagus, plenty of mayo in my
tuna salad (made with olive-oil-packed tuna), and yes, bacon-bacon-bacon, all that stuff. But adding fat to your diet without
slashing the carb count to the bone will not get you into ketosis.
On the other hand, if you cut carbs back to 20 grams per day, you will very likely go into ketosis even without
deliberately adding fat to your diet. And unless you’re doing something bizarre, like eating nothing but water-packed tuna
and grilled skinless chicken breast,* you will be eating a relatively high-fat diet.
Whether you need to deliberately strive to increase your fat intake depends on your purpose for eating a ketogenic diet.
If you are shooting for a therapeutic degree of ketosis—for, say, seizure control or to improve cognitive function—then
adding fats, especially coconut oil and MCT oil, is a good way to get there. Similarly, if you are using ketones to fuel
endurance exercise, fat bombs and butter-and-coconut-oil–laced coffee are great tools.
But if you are eating a ketogenic diet to lose and control your weight, some of the fat you burn must come from your
body’s fat stores. In other words, butter on your broccoli and asparagus, sautéed mushrooms on your steak, coleslaw made
with mayo and sour cream? Good. Five or six cups of butter-and-oil–laced coffee or a dozen fat bombs a day? You may be
overshooting the mark. I find this sort of thing (for me, it’s likely super-low-carb shirataki noodles with butter and
Parmesan) is best used in place of a meal, not in addition to them.
You’re not adding fat to your usual caloric intake. You’re substituting it for the carbs you used to eat. And since fat has
9 calories per gram to carbohydrate’s 4 calories per gram, the volume doesn’t need to be as great.

WHAT ARE MACROS?

“Macros” is short for macronutrients, aka stuff that yields calories. These would be protein, carbohydrate, and fat. One
very popular form of the ketogenic diet involves eating to hit specific macronutrient ratios: commonly somewhere between
10 and 20 percent of calories from protein, 750 to 850 percent of calories from fat, and the remaining 5 to 10 percent from
carbohydrate. This is why, in particular, this book lists the percentage of calories from fat for each entry. If you pay attention
to the percentage of fat you’re getting—a little more from one food, a little less from another—and make sure you stay
under your carb count, your macros should be good.
In calculating macros, it is helpful to know that fats have 9 calories per gram, while both protein and carbohydrate have
4 calories per gram. Still, if you’re being strict about macros, you’ll probably want an app to help you track them. (I’d
recommend one, but I don’t have one. A search in the app store for “track your macros” turns up tons of ’em.)

How Much Protein?

Since protein is more readily converted to glucose than fat is, some keto dieters limit it pretty strictly. If, for instance,
you are eating 850 percent fat, 10 percent protein, and 5 percent carbohydrate, on 2,000 calories per day, that would allow
200 calories of protein, or 500 grams. Since meat generally runs about 7 grams of protein per ounce (the rest being fat and
water), that would be about 7 ounces of meat per day. Eggs have about 6 grams of protein apiece, so this plan would allow 8
eggs instead of the meat, or some combination of the two.
However, many people eat more protein than this and stay in ketosis. Again, your meter is your friend. You might also
get a glucometer (blood sugar meter) and check your fasting blood sugar when you wake up. If it’s above 100 when you
know you’ve been eating very low carb, you’re likely among those whose bodies are a little too good at converting protein
to glucose.
The general recommendation is 1 gram of protein per kilogram of healthy body weight, which, for those of us still
mired in pounds and ounces, means about a gram per every 2 pounds of healthy body weight. If your healthy weight (not
your super-model-skinny weight!) would be, say, 130 pounds, that means that 650 grams of protein per day is a reasonable
number to shoot for. I can’t recommend dropping below 500 grams per day except for short fasts and the like.
If you find you do need to limit your protein, consider combining it with fat and perhaps some very-low-carb veggies: a
6-ounce steak with mushrooms sautéed in garlic butter; tuna salad with celery, a little onion, sugar-free bread-and-butter
pickles, and plenty of mayo; shrimp sautéed in olive oil and garlic, tossed with shirataki noodles, sliced olives, capers, and
pine nuts; an omelet cooked in bacon grease and filled with cheese and guacamole. Any of these will be delicious meals with
satisfying portions that will help you stay within your macros.

The Other Source of Calories

There is one other source of calories: alcohol, at 7 calories per gram. It is possible to drink some alcohol on a keto diet,
but it will skew your macros.

• Unsweetened, basic hard liquors—vodka, gin, whisky, Scotch, rum, tequila—are zero carb and,
therefore, your best bet. Avoid the trendy, sweetened, flavored liquors, and, of course, be careful about your
mixers.

• Dry wines run 1 – 4 grams carbohydrate per glass. No sweet wine!

• Most beers are way too high carb, but you can squeeze in a Michelob Ultra, Miller Lite, or Corona
Premier now and then.

Two more thoughts on alcohol: One, like carbohydrate, alcohol stops fat burning until you burn through it. It is a
luxury, to be sure. And two, some breath ketone meters pick up alcohol as ketones and will give you a false reading if you
test after drinking.

HOW STRICT DO I HAVE TO BE?

That will depend on two things: your body and your definition of “strict.”
I wish I could give credit where credit is due, but I’ve lost the original post. I saw a meme on Facebook that defined the
three kinds of keto dieters: The super-strict kind, who track all their macros, eat only “clean” foods, shun everything
processed or artificial—for whom the diet works. The semi-strict kind, who pay attention to macros and eat mostly real,
unprocessed foods—for whom the diet also works. And the kind who just slash the carbs out of their diet, shun starches and
sugars, and eat mostly animal foods and low-carb vegetables—for whom the diet works as well. The point is, there’s no one
precise way to follow a keto diet.
I have seen opinions kicking around the internet, people stating that keto is “like Atkins, but you only eat clean foods,
organic vegetables, grass-fed meat, no artificial sweeteners.” I have no problem with any of those ideas, but none of them is
essential to a ketogenic diet. In fact, Atkins (properly Dr. Atkins’ Diet Revolution and Dr. Atkins’ New Diet Revolution) was
and is a ketogenic diet. It was the world’s big introduction to the concept, all the way back in 1982. I know: I tried it, peeing
on Ketostix and all. I invented my first low-carb dessert by whipping heavy cream with cocoa powder and saccharin. I lost
weight! It’s just that, at thirteen, the concept of “permanent lifestyle change” was not on my radar.
When I went low carb in 2015, I didn’t pick a particular diet. I’d been a nutrition buff for long enough to know which
foods were high carb and which were not. I just dropped the starches and sugars and ate grocery-store meat, cheese, eggs,
and produce. I lost weight and gained all the other benefits of ketosis: high energy, low appetite, clear head, great mood.
When I finally got around to buying a bottle of Ketostix, sure enough, I was in ketosis.
No matter what else I ate, I was shunning starches and sugars almost entirely. The thing to be strictest about is that carb
intake. (I do know people who have had to quit dairy and/or nuts to get the weight loss they wanted, and it’s entirely
possible I’d lose another fifteen pounds if I quit them, too. Honestly, it’s not worth it to me. I’d also probably lose weight if I
gave up wine in the evenings—but again, not worth it to me. If you’re having trouble losing, these are worthwhile things to
try.)
If you’re the sort who loves going whole-hog on something, who will get satisfaction from seeing that neat pie chart
every day of your 800 percent fat/15 percent protein/5 percent carbs, do it! And if you’re the type who would rather just fry
your eggs in butter every morning, order the bunless fast food burger for lunch, have sugar-free coffee syrup along with
heavy cream in your coffee, and have a grocery-store rotisserie chicken along with whatever looks good at the salad bar for
dinner, go for it. So long as your meter says you’re in ketosis, it’s all good.

TOTAL VERSUS NET CARBS

Some people count total carbs; others count net carbs. “Total carbs” is an easy concept: all of the carbohydrate in a
serving, regardless of kind. “Net carbs,” however, can get fuzzy.
Originally introduced as the “effective carb count” by Drs. Michael and Mary Dan Eades in their 2016 book Protein
Power, the idea was simple: Since the human gut cannot digest or absorb fiber, which is a carbohydrate, they subtracted fiber
from the total carb count of any food to get the number of grams of carbohydrate that would actually raise blood sugar and
stimulate an insulin release. This allowed the dieter to eat more vegetables, low-sugar fruits, and nuts.
Then in the early 2000s, low-carbohydrate and, yes, ketogenic diets caught on in a big way. Cue the food-processing
industry. All of a sudden, the market was flooded with foods making dubious claims about their “net carb” counts. Instead of
allowing the consumption of nutritious real foods, the net carbs concept was used to push highly processed “treats.” Along
with fiber, companies subtracted sugar alcohols, “low glycemic monosaccharide” (aka fructose), glycerine, and resistant
starches from the carb count for the consumer, largely in service of being able to offer highly processed, low-carb junk food.
Still, 20 to 500 grams of carbs per day add up quickly. Even many herbs and spices will add a gram or two to a dish,
and a couple of green leafy salads, half an avocado, or some sautéed mushrooms and onions in a day will get you up to 20
grams total carbs. Which foods will bring more interest and variety, not to mention vitamins and minerals, to your diet: these
vegetables, or a low-carb cookie? Make your choices with your eyes open.
As to what can legitimately be subtracted from total carbs to get an honest net-carb count, I’m going with two things,
and two things only: fiber, which we’ve discussed, and erythritol. Let me explain that second one.

Sugar Alcohols

Sugar alcohols, aka polyols, are long-chain carbohydrates that are slowly and incompletely absorbed by the human
body. They are widely used in commercial sugar-free sweets because (unlike artificial sweeteners, or stevia or monk fruit)
they have the bulk of sugar, and also produce a lot of the textural effects of sugar. Food processors routinely subtract them
from carbohydrate counts to get the lowest net-carb count possible.
Not so fast! According to the International Food Information Council Foundation, most sugar alcohols are absorbed to
some degree, from roughly half of maltitol, the most-used of the bunch, to 650 percent of sorbitol. (Xylitol, quite popular, is
in between those two at 600 percent absorption.) This means you cannot discount these sugar alcohols completely. When I
eat, say, a sugar-free mini Reese’s cup, I count half the maltitol carbs. So should you.
However, there is one sugar alcohol that is virtually unabsorbed, passing through the body unchanged in urine and
feces: erythritol. This has made erythritol and erythritol blends (such as Swerve, Natural Mate, Virtue, and Truvia) the up-
and-coming sugar-free sweeteners. I reach for them often.
Erythritol is the only sugar alcohol I consider valid to subtract entirely from your carb count when calculating net
carbs. Since the food processors will inevitably subtract all of any sugar alcohol from their net-carb counts, it is up to you to
read the labels and see which, if any, sugar alcohol is used. If it’s erythritol, consider the net carb number valid. If it is any of
the other sugar alcohols—maltitol, xylitol, sorbitol, etc.—add half of the “sugar alcohols” number back to that net carb
count for a closer approximation. In this book, we’ve subtracted erythritol, if that’s the only sugar alcohol used.
And if you’ve had an embarrassing experience with sugar-free candy in the past, it’s good to know that erythritol also
does not cause gastric distress.
Other Sweeteners

The Sweetener Wars rage on. I remain largely neutral. I have only a couple of points to make on the subject.
Artificial sweeteners are not inimical to ketosis. Indeed, when ketogenic diets were first used for seizure control nearly
a hundred years ago, they included saccharin. Many people have done just fine on a ketogenic diet that included artificial
sweeteners. I dislike saccharin (Sweet’N Low) and aspartame (Equal), but I still keep sucralose (Splenda) on hand, though I
reach for flavored liquid stevia and monk fruit more and more. When I need a granular sweetener, I generally grab an
erythritol-stevia or an erythritol–monk fruit blend. The point is, if you like sucralose, don’t buy the hype that says it’s not
okay on a keto diet.
Do, however, use liquid sucralose, rather than granular, whenever possible. The granular stuff is bulked with
maltodextrin, a carbohydrate, to make it measure like sugar. The “zero carb” claim on the label is an artifact of federal
labeling law combined with a small serving size: the government allows anything with less than 0.5 gram of carbohydrate
per serving to claim zero grams, and a “serving” of granular Splenda or its knock-offs is 1 teaspoon. When calculating
nutritional stats for recipes, I assume granular sucralose to have 0.5 gram of carb per teaspoon, which adds up to 24 grams
per cup—far less than sugar, but enough to pay attention to.

Allulose
Allulose

Recently, a new sweetener, allulose, has hit the market. It is being touted as low carbohydrate. I do not yet have enough
information to come to any kind of conclusion. I do know it is a form of fructose, a sugar that has a low glycemic impact but
is very hard on the body. At this writing, I am not willing to use it.

Agave
Agave Nectar
Nectar Is
Is Sugar
Sugar

Agave nectar has an undeserved reputation of being safe for keto dieters and low carbers. I consider this the greatest
fraud perpetrated on the nutrition-conscious public since I became interested in nutrition forty years ago. Agave nectar is a
processed food, made similarly to high fructose corn syrup, and even higher in fructose. Don’t fall for it.

Regarding Sweeteners in General

I think it’s important to limit your consumption of sweet things in general, whether they are sweetened with artificial
sweeteners, stevia, monk fruit, or erythritol. I learned from Mary Vernon, MD, a diabetologist and bariatric physician, that
we have taste buds in our small intestines, identical to those on our tongues. When they taste anything sweet, whether it’s
sugary or not, they trigger an insulin release to deal with the expected rise in blood sugar. If that sugar rush doesn’t come,
there shouldn’t be a big insulin rush, but even a modest rise in insulin will slow the release of fat from storage and increase
the risk of insulin resistance—and dampen ketone production.

ABOUT FATS

When you’re deliberately eating a high-fat diet, it is vital that you pay attention to the quality of those fats.
Unfortunately, officialdom has misinformed us about “healthy fats” for a good thirty years now. We were told to drastically
limit “artery clogging saturated fats” and substitute unsaturated vegetable oils. This led to the current disastrous imbalance
of unsaturated fatty acids in the American diet; the optimal 1:1 ratio of omega-3 and omega-6 fatty acids has been skewed to
an average of 1:15.
You think sugar intake has increased? According to the American Journal of Clinical Nutrition, “The estimated per
capita consumption of soybean oil increased ɬ1000-fold from 1909 to 2019.” The result is a harvest of all kinds of
inflammatory illnesses, including cardiovascular disease, cancer, and autoimmune illnesses.
The demonizing of traditional animal fats was to a great degree driven by the burgeoning vegetable oil industry. Are
you old enough to remember ads crowing about how polyunsaturated this-or-that vegetable oil was? Have you noticed that
those ads have passed quietly from our midst? Margarine ads have been radically reduced, as well. You know why? Because
it turns out that swapping in highly processed vegetable oils for traditional animal fats like butter, lard, tallow, and chicken
fat is terrible for you, increasing the risk of everything from heart disease to cancer. Oops.
I trust you know, too, that substituting trans-fat-rich hydrogenated vegetable shortening for naturally saturated fats has
turned out to be a disaster.
On a keto diet, natural fats are considered healthful, period. There are, however, a few fats that are most useful.

Coconut Oil

Coconut oil is a favorite of keto dieters, and with good reason: Coconut oil is very healthful stuff. It is highly saturated,
far more so than lard, beef fat, or butter. It turns out this is a good thing. Saturated fats barely oxidize, you see, eliminating
the risk of rancidity. Even at room temperature, coconut oil will keep for as long as a year.
Coconut oil raises your HDL cholesterol levels (the good stuff), increases immunity, improves insulin sensitivity, and
stimulates the thyroid gland. Most of the saturated fat in coconut oil is in the form of medium chain triglycerides (MCTs), a
fat that can be used directly by the muscles for fuel—it’s true energy food. MCTs are also profoundly ketogenic; they are
readily absorbed by the gut with no extra processing needed, providing a source of quick energy without the spike-and-crash
that sugar creates.
Coconut oil is great for frying, sautéing, and baking when used in place of nasty hydrogenated shortening. (Solid at
room temperature, coconut oil doesn’t work for salad dressing or mayonnaise.) It is also great blended into coffee along with
unsalted, grass-fed butter for a huge, hunger-killing, energy-boosting, ketone-and-caffeine rush.

Medium Chain Triglyceride Oil

Derived from coconut oil, MCT oil has been popular with athletes for a while because it can be burned directly by the
muscles, offering a quick burst of energy without the crash that sugar would bring. It is also used by people who need
concentrated nutrition; it can be particularly useful in cancer patients, for instance. And because MCTs are highly ketogenic,
the oil is a great choice for keto dieters.
Because it is concentrated, MCT oil is even more ketogenic than coconut oil. Unlike coconut oil, MCT oil is liquid at
room temperature, making it useful for salad dressings and the like. It has become my oil of choice for making mayonnaise.

Butter

The con-job from the margarine industry convinced twentieth-century Americans that butter was a ticket to a heart
attack. Hah. Butter is health food!
Butter is a good source of vitamin A—true, preformed vitamin A, rather than the “provitamin A” you get from plant
sources. It’s also a source of vitamin E, a powerful antioxidant, and vitamin K, essential for calcium absorption to create
strong bones and teeth. This is especially true if the butter is from grass-fed cows. Butter is also a source of selenium and
iodine, the main constituents of thyroid hormone.
Butter is rich in saturated fats, it’s true—about 600 percent of the fatty acids in butter is saturated. Interestingly, quite a
lot of that is in the form of lauric acid. More than any other fat, lauric acid raises HDL (“good”) cholesterol, which is
thought to lower heart disease risk. There is some feeling that lauric acid has other benefits, ranging from antimicrobial and
antifungal activity to stimulating the thyroid gland, thus increasing metabolism.
Then there’s conjugated linoleic acid (CLA), a naturally occurring trans fat in butter that is not only harmless, but
beneficial. When CLA was first identified in the 1990s, it was shown to help prevent and even treat cancer; there were
gleeful headlines about how Velveeta was a cancer cure. Exaggerated, of course, but the benefits of CLA are real. Further
testing has shown an effect on body composition, reducing fat and increasing muscle mass.
Grass-fed raw butter is higher in nutrients than the standard grocery-store stuff, and worth the extra money. That said,
standard grocery-store butter is still a healthful fat. If you are lactose intolerant, you may well still be able to eat ghee, or
clarified butter. Consult your doctor.

Lard

Yes, lard. Until Americans were sold a bill of goods about vegetable oils and hydrogenated shortening, lard was the
most-used fat in the American diet, not only for frying and sautéing, but also as shortening in baked goods. Yet lard has been
so defamed that it has become symbolic of “artery clogging saturated fat,” though, ironically, it has slightly more
unsaturated than saturated fat—about 570 percent. Most of that unsaturated fat in lard is in the form of monounsaturates, the
same sort of fat that is considered healthful when found in olive oil.
Unfortunately, most of the lard in grocery stores cannot be considered a good fat. It comes from animals raised on the
cheapest, nastiest feed, and much of it is hydrogenated, because lard is unsaturated enough to be soft at room temperature.
Seek out a local small farm that produces pasture-raised pork, and buy a bucket of unprocessed lard. This is glorious stuff,
bland yet rich, wonderful for all kinds of cooking and baking. Because lard is rich in monounsaturates, it will go rancid
eventually. Scoop enough for a week or so, put it in a clean jar, and freeze the rest.

Bacon Grease

Think of it as lard with a salty, smoky, amazing flavor, but any way you look at it, bacon grease is pure culinary gold. If
you shell out the money for good, small-farm bacon from pastured hogs, then throw out the grease, I will personally come to
your house and dope-slap you. Around here, we keep the stuff from cheap grocery-store bacon, too. I pour it into an old
salsa jar, keep it by the stove, and use it for all sorts of things, from frying eggs to roasting vegetables. I’d refrigerate it, but I
use it up too fast for it to go bad.

Olive Oil

It’s hard to get a handle on olive oil. The common wisdom is that it’s the healthiest possible fat, but the paleo faction
disputes that, especially if used for cooking, rather than in uncooked applications like salad dressings. I’m of the opinion that
olive oil has been around long enough to be considered pretty safe, and the flavor is essential to Mediterranean and Middle
Eastern cuisines, of which I am seriously fond. I use it for salad dressings and in cooking, where the flavor is essential to the
dish.

Other Fats to Consider

Chicken Fat: Also known as schmaltz, rendered chicken fat is a staple of Jewish cuisine. Whether you can find it in
local stores may depend upon whether you live where there is a substantial Jewish population. Good specialty butchers
should have it, too. Properly rendered, chicken fat is a bland, neutral fat that can be used in a wide variety of foods—my
mother claimed her mother used it as shortening in brownies! Again, the quality of chicken fat will depend on how the
chicken was raised. No hormones, antibiotics, or soy feed will make for more healthful schmaltz.

Duck Fat: If you roast a duck, do not—I repeat, DO NOT—throw away the fat. Use it for sautéing and roasting
vegetables. Amazing. And ducks have a lot of fat!

Tallow: Remember how good McDonald’s fries were when you were a kid? You know why? They were fried in tallow,
also known as beef fat. In the 1990s, the OMG-Saturated-Fat-Is-Eeeevul Squad bullied them into switching to vegetable oil,
which not only made the fries less tasty, but filled them with trans fats, too. It’s an excellent cooking fat, especially if you
can get it from grass-fed beef. Indeed, make it a rule never to discard fat from properly raised meat.

EAT SALT!

Because lower insulin levels improve your kidneys’ ability to excrete sodium, it is not uncommon for keto dieters to
become sodium deficient. Despite scare tactics, salt is an essential nutrient. If you’re feeling washed out, tired, achy, and/or
head-achy, with no obvious reason, the first thing to try is salt. Heavily salted broth or bouillon is a good choice, as are
pickles. Or just pour a little salt into your palm, lick it, and drink some water.

EXOGENOUS KETONES

As understanding of the benefits of dietary ketosis has spread, there has naturally been a proliferation of products to
serve the market. One class of products is exogenous ketones, or ketones you take as a supplement. Do you need these?
Once again, it depends on why you are eating a ketogenic diet. If your aim is to treat cognitive impairment or seizures,
or any other condition for which the ketones serve as a therapy, exogenous ketones may well be a godsend. If this is the
case, you’ll have to do your own research. I’ve never read the labels on ’em, since I make my own ketones by burning fat.
If, on the other hand, you are eating a keto diet to lose weight or for general health, exogenous ketones are simply
another fuel source. Remember, testing positive for ketosis only shows you that you have ketones in your blood, breath, or
urine. It does not tell you whether those ketones came from burning dietary fat or body fat. If you also swallow exogenous
ketones, your deep state of ketosis really doesn’t tell you if you’re burning body fat—or burning much fat at all.
Be aware that some of the exogenous ketones are being sold through network marketing, with pressure to buy into the
“business opportunity.” I have seen good nutritional products sold by network marketing companies, but they have almost
invariably been overpriced. If you’re in it for weight loss, save your money and make your own ketones.

TIPS FOR DINING OUT

There is a myth that it’s hard to eat keto if you frequently eat at restaurants. This is an excuse. It is a rare restaurant that
doesn’t offer anything we can eat. It is simply up to us to choose it.
This means getting over your own personal mythology. I knew a woman—morbidly obese—who said she “had” to
have Curly Fries every time she went to Arby’s. She said this with conviction, as if it had the same force as, say, the laws of
kosher for an observant Jew, or skipping meat on Fridays during Lent for Catholics. If there is a restaurant you “can’t go to”
without ordering something carby, steer clear, at least until you’re so comfortable with this Way of Eating that ordering, say,
fettuccini Alfredo is unthinkable.
If you know ahead of time where you’ll be eating, it’s a good idea to peruse the menu; most restaurants now have their
menus available online. This can save you from the odd eatery where there really is nothing low carb on the menu—a few
places are truly hopeless.
In this book, we’ve given you as much information as we could find for the most popular restaurants in America, but
some only give numbers for a whole meal, not allowing for holding sweet sauces or substituting for carby sides. For those
restaurants where we couldn’t calculate accurate, “safe” meals or menu items, we note “Insufficient information.” This is not
to say that these restaurants have no suitable items; it’s just that we couldn’t get accurate nutritional information on them.
Should you find yourself in a restaurant that doesn’t give complete information, here are some tips:

• Restaurants are in the service industry. Substitutions within reason—steamed vegetables instead of the
potato, the meat and cheese of a sandwich on a bed of lettuce instead of bread, lemon butter or tartar sauce
instead of cocktail sauce with your shrimp—should be cheerfully granted. If not, take your money elsewhere.
 If they go above and beyond for you, tip heavily and write a great review online!

• It’s hard to go wrong with a steak and a salad, with steamed broccoli or grilled asparagus, well
buttered. Ditto grilled or steamed fish or seafood with lemon butter, or a grilled chicken breast, though that’s
pretty darned lean. Do they have a rich sauce you can top it with?

• Even if the numbers are not available, most fast food burgers will be okay. You will need to ask them
to hold the bun, of course, but also ketchup, barbecue sauce, fried onion rings or “straws,” and anything else
that is carb laden. Cheese is safe, though cheese sauce may contain starchy thickeners. Bacon is awesome, of
course, so order the bacon cheeseburger. Your basic lettuce, tomato, and pickle should be fine, as should
sautéed mushrooms.

• Restaurants centering on animal foods of one kind or another are a good bet; steak houses, seafood
restaurants, and chicken wing places all should have some kind of meat that hasn’t been gooped up. Two
possible exceptions are fried chicken restaurants, where all the chicken may be breaded, and rib joints,
though often you can get them with only dry rub, not the sugary sauce.

• “Clean” food is currently trendy. This is not synonymous with “low carb” or “keto.” Most restaurants
will use ingredients you would not use at home, whether it’s soy oil in the salad dressing or cornstarch in the
sauce.

• Beware the main-dish salad. The health-conscious have been trained to choose the main-dish salad, but
read the descriptions carefully. Croutons? Tortilla strips? Chow mein noodles? Yeah, no. Also appearing in
many main-dish salads are things like grapes, apples, and raisins. Add those to the carbs in the lettuce,
tomato, and all that, and you may well be over 20 grams of carbs for the meal. Throw in a sugary dressing,
and it climbs even higher. The chicken or shrimp Caesar salad, sans croutons, is usually safe. (If they bring
the croutons by mistake, pick them out and build things with them. Yes, I have done this. More than once.)
Oh! And grilled chicken, not crispy!

• In general, Caesar, blue cheese, and full-fat ranch are the most keto friendly dressings. Vinaigrettes
vary, as some are sweetened. If you’re a fan, get the vinaigrette on the side. Or ask for olive oil, vinegar, and
a wedge of lemon. These, with a little salt and pepper, are a real favorite of mine. And for the love of all
that’s keto, skip the Low fat dressings, and anything obviously sweet: honey mustard, poppy seed, raspberry
vinaigrette, and the like.

• Sadly, Chinese restaurants are one of the hardest for us. Yes, you can skip the rice or noodles, but the
combination of plenty of vegetables with cornstarch and often sugar in sauces pushes the limits.

• You can always get a keto meal at a restaurant that serves breakfast all day!

• While more and more restaurants offer gluten-free options, be aware that “gluten free” does not
necessarily mean “low carb.” Be aware, too, that IHOP adds pancake batter to the eggs for their omelets.
Request they make yours with unadulterated eggs.

• If all that’s at hand is a mini-mart, consider pork rinds, almonds, or a hot dog eaten without the bun.
Some mini-marts also have hard-boiled eggs, which can be a lifesaver, as can string cheese sticks.

• In a desperate situation, do what you can. Pick the breading off the fried mozzarella sticks. Peel the
toppings off the pizza and toss the crust. Use that hot dog bun as a holder, sliding the hot dog out a bite at a
time. Thanks to keto, you’ll be so much less hungry that desperate situations will be infrequent.

WHAT’S NEW ABOUT THIS BOOK?

If you’ve seen my Carb Gram Counter, you may wonder how this book is different. There are a few differences: We’ve
included fat grams and fat percentages, to help you hit your macros. This is also more specifically geared toward people
eating a ketogenic diet, rather than to all forms of carbohydrate restriction. And we’ve added more than 1,501 new entries,
including dishes from popular restaurants and the plethora of keto-geared food and beverage products flooding onto the
market. Indeed, those products are proliferating so rapidly that new ones have hit the market since I wrote this—I guarantee
there will be products on the market that we missed, for just this reason. Need I warn you? READ THE LABELS!

HOW TO USE THIS BOOK

This book is designed to help you count calories, carbohydrates, and nutrients accurately, quickly, and easily.
Alphabetical listings make locating your foods simple. To improve clarity and speed in locating food choices, this book is
divided into three sections:

Beverages
Foods
Dining Out

Abbreviation and Symbol Key

& and
ɬ greater than
ɘ less than
appx approximately
as prep prepared as instructed on package, usual method
avg average size
bev beverage
cal calorie
dia diameter
ea each
fl oz fluid ounce
g gram(s)
“ inch(es)
lb pound
lg large
med medium
misc miscellaneous
oz ounce
pc piece
pkg package
pkt packet
prep prepared
reg regular
sm small
svg serving
sq square
Tbsp tablespoon
Tr trace—less than 1 g
tsp teaspoon
w/ with
w/o without
xl extra-large

Be Aware

Working with online restaurant nutrition charts, we occasionally found the numbers didn’t quite “work.” For example,
Cracker Barrel’s online menu notes that their pork chops have 0 g total carbs and 2 g fiber; this would mean they have “-2 g”
net carbs, which is impossible. It is possible that they subtracted the fiber from the carb count in advance; we can’t know.
But the pork chops should be fine. Too, some products’ fat percentages worked out to greater than 100 percent, a
mathematical impossibility. We’ve changed those to 100 percent.

Please Note

• All listings are medium- or average-portion size, unless specified.

• “Cooked” means the food is cooked without added fats, sauces, or sugars. This includes boiling,
steaming, and heating in a microwave oven.

• “Baked” and “broiled” describe the normal methods of baking and broiling, without oil, or minimal
cooking oil for a non-stick surface. No other fats, sauces, or sugars have been added.

• Names in italics signify registered trademarks.

• Net carbs are calculated by subtracting fiber (and in some cases, erythritol) from total carbs. Net carbs
are rounded to whole numbers.

• The data is accurate at the time of publication. However, food manufacturers may change their
ingredients at any time without notice. Food nutrition labels should also be checked.
 • Keep your eyes open for new low-carb products!

References

• The United States Department of Agriculture (USDA), National Nutrient Database for Standard
Reference, Release 21, (2008) and Nutritional analysis from The Food Processor‫ ی‬Nutrition and Fitness
Software (version 11.6), © 2028 ESHA Research, Inc.

• Food manufacturers’ nutrient labels (2009 and 2029).

• Restaurants’ printed nutritional data (2009) and online nutritional data (2029).

*Need I say, this is not recommended?

BEVERAGES
Calories from Total Carbs
Serving Size Calories Fat (g)
Fat (%) (g)
Almond Milk

Almond Breeze
original 8 fl oz 600 3 450 1

Chocolate 8 fl oz 120 3 23 2
Chocolate,
unsweetened 8 fl oz 510 4 710 2

Unsweetened 8 fl oz 39 3 690 2
Vanilla 8 fl oz 930 3 29 1
Vanilla,
unsweetened 8 fl oz 37 3 730 1

Apple Juice,
canned or bottled 8 fl oz 120 Tr 0 28

Apple Juice,
frozen concentrate 8 fl oz 110 Tr 0 28
(prepared)

Apple-
Cranberry Juice 8 fl oz 120 Tr 0 29

Apple-Grape
Juice 8 fl oz 130 Tr 0 31

Apricot Nectar 8 fl oz 140 Tr 0 360

Beer *** *** * * *
Light Beer 12 fl oz 100 0 0 6
Light, Low Carb
Beer 12 fl oz 960 0 0 3

Low Carb Beer 12 fl oz 970 0 0 3

Regular Beer 12 fl oz 150 0 0 13
Bourbon - see
Distilled Spirits *** *** * * *

Brandy - see
Distilled Spirits *** *** * * *

Capri
Capri Sun
Sun juice
drink 8 fl oz 120 0 0 29

Carbonated
Beverages - see Soda *** *** * * *

Carrot Juice 8 fl oz 900 Tr 0 22

Cashew Milk *** *** * * *
Original/plain 8 fl oz 780 5 580 8
Unsweetened 8 fl oz 380 3 710 2
Vanilla, Pacific
Natural 8 fl oz 700 4 510 8

Vanilla,
unsweetened, Pacific 8 fl oz 500 4 720 2
Natural
 Club Soda - see
*** *** * * *
Soda

Cocoa/Chocolate
Beverage, Hot *** *** * * *

Regular, as prep 6 fl oz 110 1 8 24

Diet or sugar free,
as prep 6 fl oz 600 Tr 0 11

Nestlé Rich
Chocolate Hot Cocoa 1 envelope 800 3 34 15
Mix

Nestlé Rich
Chocolate Hot Cocoa 1 envelope 800 3 34 15
Mix, w/ marshmallows

Ovaltine Sugar-
Free Hot Cocoa 6 fl oz 40 Tr 0 7

Coconut Milk
Beverage - see also *** *** * * *
Coconut Milk, canned

So Delicious,
chocolate 8 fl oz 900 5 500 12

So Delicious,
original 8 fl oz 700 4.5 580 8

So Delicious,
unsweetened 8 fl oz 450 4.5 900 2

So Delicious,
vanilla 8 fl oz 800 4.5 510 10

Coconut Water,
Zico, original 11.2 fl oz 600 0 0 15

Coconut Water,
Zico, original 16.9 fl oz 900 0 0 22

Coffee - see also

specific restaurants *** *** * * *

Brewed coffee,
regular or decaf 6 fl oz 0 0 0 0

Instant coffee,
regular or decaf 6 fl oz 0 0 0 Tr

Cappuccino,
made w/ 4 oz milk *** *** * * *

w/ whole milk
(3.25) 6 fl oz 800 4 450 6

w/ reduced fat
milk (2) 6 fl oz 600 2 30 6

w/ low fat milk

(1) 6 fl oz 500 1 18 6

w/ nonfat milk 6 fl oz 450 Tr 0 6

Espresso 2 fl oz 0 Tr 0 0
Instant powder *** *** * * *
Cappuccino
flavor 4 tsp 500 Tr 0 11

French flavor 4 tsp 600 3 450 9

Mocha flavor
 2 Tbsp 600 2 30 10

Latte, made w/ 10
oz milk *** *** * * *

w/ whole milk
(3.25) 12 fl oz 180 10 500 14

w/ reduced fat
milk (2) 12 fl oz 150 6 360 14

w/ lowfat milk
(1) 12 fl oz 130 3 21 15

w/ nonfat milk 12 fl oz 100 Tr 0 15

Coffee Cream -
see Creamer *** *** * * *

Coffee Liqueur,
530 proof 1.5 fl oz 170 Tr 0 24

Coke
Coke - see Soda *** *** * * *
Cola - see Soda *** *** * * *
Cranberry-
Apple Juice Drink 8 fl oz 150 Tr 0 39

Cranberry-
Apricot Juice Drink 8 fl oz 160 0 0 40

Cranberry-
Grape Drink 8 fl oz 140 Tr 0 34

Cranberry Juice
Cocktail, bottled 8 fl oz 140 Tr 0 34

Cranberry Juice
Cocktail, frozen 8 fl oz 110 0 0 28
concentrate, as prep

Cream Soda -
see Soda *** *** * * *

Creamer *** *** * * *

Coffee-Mate,
Original liquid 1 Tbsp 20 1 450 2
creamer

Coffee-Mate,
Original powdered 1 tsp 10 Tr 0 1
creamer

Half & half

(cream & milk) 1 Tbsp 20 2 900 Tr

Half & half

(cream & milk) 1 cup 320 28 790 10

Half & half, fat

free 1 Tbsp 10 Tr 0 1

Liquid creamer 1 container 20 2 900 2

Liquid creamer,
flavored 1 Tbsp 40 2 450 5

Liquid creamer,
light 1 Tbsp 10 Tr 0 1

Powdered
creamer 1 tsp 10 Tr 0 1

Powdered
creamer, flavored 1 tsp 10 Tr 0 2
 Powdered
creamer, light 1 pkt 15 Tr 0 2

Silk Original
Creamer 1 Tbsp 15 1 600 1

So Delicious
Almond Milk 1 Tbsp 5 0 0 1
Creamer, original

So Delicious
Coconut Milk 1 Tbsp 10 0 0 1
Creamer, original

Crème de Menthe 1.5 fl oz 190 Tr 0 21

Crystal
Crystal Light
Light,
all flavors 8 fl oz 5 0 0 0

Daiquiri 2 fl oz 110 Tr 0 4
Diet Cola - see
Soda *** *** * * *

Diet Soda - see

Soda *** *** * * *

Distilled Spirits *** *** * * *

800 proof 1.5 fl oz 100 0 0 0
860 proof 1.5 fl oz 110 0 0 Tr
900 proof 1.5 fl oz 110 0 0 0
Eggnog, light 1 cup 191 8 380 17
Eggnog, plain 1 cup 340 19 500 34
Eggnog, Silk
(soy), original 1/2 cup 800 1.5 17 13

Fruit Juice
Drink, citrus, frozen 8 fl oz 110 Tr 0 28
concentrate, as prep

Fruit Juice
Drink, frozen 8 fl oz 110 0 0 29
concentrate, as prep

Fruit Punch
Juice Drink, frozen 8 fl oz 100 Tr 0 24
concentrate, as prep

Fruit-Flavored
Drink Mix, powdered, 1 tsp 5 0 0 2
low calorie

Fruit-Flavored
Drink Mix, powdered, 2 tsp 600 0 0 23
unsweetened

Gatorade
Gatorade 8 fl oz 500 0 0 14
Gin - see
Distilled Spirits *** *** * * *

Goat Milk 8 fl oz 169 10 540 11

Grape Juice,
canned or bottled, 8 fl oz 150 Tr 0 37
unsweetened

Grape Juice
Cocktail, frozen 8 fl oz 130 Tr 0 32
concentrate, as prep
 Grapefruit Juice *** *** * * *

Canned,
unsweetened 8 fl oz 900 Tr 0 22

Canned, sugar
sweetened 8 fl oz 120 Tr 0 28

Fresh squeezed 8 fl oz 100 Tr 0 23

Frozen
concentrate, 8 fl oz 100 Tr 0 24
unsweetened, as prep

Half & Half - see

Creamer *** *** * * *

Hawaiian
Hawaiian
Punch
Punch *** *** * * *

Regular 8 fl oz 120 0 0 30
Light 8 fl oz 450 0 0 11
Hemp Milk *** *** * * *
Pacific Natural,
chocolate 8 fl oz 200 5 23 35

Pacific Natural,
original 8 fl oz 140 5 32 20

Pacific Natural,
unsweetened 8 fl oz 600 4.5 680 0

Pacific Natural,
vanilla 8 fl oz 160 5 28 24

Pacific Natural,
vanilla unsweetened 8 fl oz 600 4.5 680 0

Hot
Cocoa/Chocolate - *** *** * * *
see Cocoa

Iced Tea - see

Tea, Iced *** *** * * *

Juice - see
specific listings *** *** * * *

Kefir *** *** * * *

Plain 1 cup 128 2 14 18
Plain, low fat 1 cup 110 2 16 12
Kool
Kool Aid
Aid *** *** * * *
Sugar free, as
prep 8 fl oz 5 0 0 0

Sugar sweetened,
as prep 8 fl oz 600 0 0 16

Unsweetened
packet 1 pkt 0 0 0 0

Lemon Juice *** *** * * *

Canned or
bottled, unsweetened 1 Tbsp 0 Tr 0 Tr

Canned or
bottled, unsweetened 1 cup 500 Tr 0 16

Fresh squeezed
 1 Tbsp 0 0 0 1
Fresh squeezed 1 cup 600 0 0 21
Lemonade *** *** * * *
Frozen
concentrate, as prep 8 fl oz 100 Tr 0 26
(white or pink)

Powdered, as
prep 8 fl oz 100 0 0 26

Powdered, sugar
free, as prep 8 fl oz 5 0 0 2

Lemonade,
Minute Maid Light 12 fl oz 5 0 0 2

Lemonade,
Minute Maid Light 16 fl oz 10 0 0 3

Lemonade,
Minute Maid Light 32 fl oz 15 0 0 5

Lemon-Flavored
Drink *** *** * * *

Powdered, as
prep 8 fl oz 700 0 0 17

Lime Juice *** *** * * *

Canned or
bottled, unsweetened 1 Tbsp 0 Tr 0 1

Canned or
bottled, unsweetened 1 cup 500 Tr 0 17

Fresh squeezed 1 Tbsp 0 Tr 0 1

Fresh squeezed 1 cup 600 Tr 0 20
Limeade *** *** * * *
Frozen
concentrate, as prep 8 fl oz 130 0 0 34

Liqueur, 530
proof 1.5 fl oz 170 Tr 0 24

Liqueur, 630
proof 1.5 fl oz 160 Tr 0 17

Macadamia Nut
Milk, Milkadamia
Milkadamia *** *** * * *

Original 8 fl oz 700 5 640 7

Unsweetened 8 fl oz 500 5 900 1
Unsweetened
Vanilla 8 fl oz 500 5 900 1

Mai Tai 5 fl oz 280 0 0 28

Margarita 5 fl oz 150 0 0 10
Martini, plain 2.5 fl oz 156 0 0 0
Milk, chocolate *** *** * * *
Whole 8 fl oz 210 9 39 26
Reduced fat 8 fl oz 190 5 24 30
Low fat
8 fl oz 155 2 12 24
 Milk, white *** *** * * *
Whole, 3.25 fat 8 fl oz 150 8 480 11
Reduced fat, 2 fat 8 fl oz 120 5 380 11
Low fat, 1 fat 8 fl oz 100 2 18 12
Nonfat (skim) 8 fl oz 900 Tr 0 12
Nonfat instant, as
prep 8 fl oz 800 Tr 0 12

Nonfat instant,
dry powder only 1 cup 240 Tr 0 360

Milk, misc
products *** *** * * *

Almond - see
Almond Milk *** *** * * *

Buttermilk, low
fat 1 cup 100 2 18 12

Buttermilk,
powdered (dried) 1 Tbsp 25 Tr 0 3

Cashew - see
Cashew Milk *** *** * * *

Coconut - see
Coconut Milk *** *** * * *
Beverage

Condensed,
sweetened 1 cup 981 27 25 168

Evaporated, skim 1 cup 200 Tr 0 29

Evaporated,
whole 1 cup 340 19 500 25

Goat - see Goat

Milk *** *** * * *

Hemp - see Hemp

Milk *** *** * * *

Macadamia Nut -
see Macadamia Nut *** *** * * *
Milk

Malted, chocolate 1 cup 226 9 360 30

Malted, natural 1 cup 230 10 39 27
Oat Milk - see
Oat Milk *** *** * * *

Rice - see Rice

Milk *** *** * * *

Saco Cultured
Buttermilk Blend, 4 Tbsp 800 Tr 0 13
powdered

Soy - see Soy

Milk *** *** * * *

Milk Shake - see

Shake *** *** * * *

Nesquik
Nesquik *** *** * * *
Chocolate syrup 1 Tbsp 700 0 0 16
 Chocolate syrup,
1/3 less sugar 1 Tbsp 500 0 0 10

Strawberry, 1/3
less sugar 1 Tbsp 500 0 0 11

Vanilla, 1/3 less

sugar 1 Tbsp 500 0 0 12

Oat Milk,
Elmhurst
Elmhurst 8 fl oz 100 1.5 14 18

Orange Juice *** *** * * *

Canned,
unsweetened 8 fl oz 120 Tr 0 27

Chilled, from
concentrate 8 fl oz 110 Tr 0 25

Fresh squeezed 8 fl oz 110 Tr 0 26

Frozen
concentrate, as prep 8 fl oz 110 Tr 0 27

Peach Nectar 8 fl oz 130 Tr 0 35

Pear Nectar 8 fl oz 150 Tr 0 39
Pepsi - see Soda *** *** * * *
Pina Colada 4.5 fl oz 250 3 11 32
Pineapple
Grapefruit Juice 8 fl oz 120 Tr 0 29

Pineapple Juice *** *** * * *

Canned,
unsweetened 8 fl oz 130 Tr 0 32

Frozen
concentrate, as prep 8 fl oz 130 Tr 0 32

Pineapple
Orange Juice 8 fl oz 126 0 0 30

Powerade
Powerade,
lemon-lime flavored 8 fl oz 800 Tr 0 19

Powerade
Powerade Zero
Zero,
any flavor, any size *** 0 0 0 1

Propel
Propel Fitness
Fitness
Water
Water, fruit flavored 8 fl oz 10 0 0 3

Prune Juice 8 fl oz 180 Tr 0 450

Red Bull Energy
Energy
Drink
Drink *** *** * * *

Regular 12 fl oz 158 0 0 40
Sugar free 12 fl oz 14 0 0 4
Total Zero 12 fl oz 0 0 0 0
Rice Milk *** *** * * *
Chocolate, Rice
Dream 8 fl oz 160 3 17 34

Original 8 fl oz 120 2.5 19 23

Unsweetened
8 fl oz 114 2 16 22
 Vanilla, Rice
Dream 8 fl oz 130 2.5 17 26

Root Beer - see

Soda *** *** * * *

Rum - see
Distilled Spirits *** *** * * *

Sake (rice wine) 1 fl oz 40 0 0 2

Scotch - see
Distilled Spirits *** *** * * *

Screwdriver 7 fl oz 160 Tr 0 17
Shake *** *** * * *
Chocolate,
regular milk shake 11 oz 370 8 19 660

Vanilla, regular
milk shake 11 oz 350 10 26 560

Atkins Advantage
low carb shake *** *** * * *

Café Caramel 11 oz 160 9 510 3

Chocolate Royale 11 oz 160 9 510 5
Milk Chocolate
Delight 11 oz 160 9 510 4

Mocha Latte 11 oz 160 9 510 5

Strawberry 11 oz 150 9 540 2
Vanilla 11 oz 150 9 540 2
Soda/Cola/Soft
Drink (Carbonated *** *** * * *
Beverages)

Barq’s Root Beer 12 fl oz 170 0 0 450

Barq’s Root Beer,
diet 12 fl oz 0 0 0 Tr

Cherry Coke 12 fl oz 160 0 0 42

Cherry Coke, diet 12 fl oz 0 0 0 Tr
Cherry Coke,
Cherry Zero, any size *** 0 0 0 0

Club Soda 12 fl oz 0 0 0 0
Coca-Cola
Classic 12 fl oz 150 0 0 410

Coke, diet,
caffeine free, any size *** 0 0 0 0

Coke, diet ɘ 30 fl oz 0 0 0 0
Coke, diet
ɬ 30 fl oz 0 0 0 Tr
Coke, diet,
flavored 12 fl oz 0 0 0 0

Coke Zero Sugar,

original or orange *** 0 0 0 0
vanilla, any size

Cola 12 fl oz 140 Tr 0 35
 Cola, no caffeine 12 fl oz 150 0 0 39

Cream Soda 12 fl oz 190 0 0 490

Diet Cola, w/
aspartame 12 fl oz 5 Tr 0 1

Diet Cola, w/
sodium saccharin 12 fl oz 0 0 0 Tr

Dr Pepper 12 fl oz 150 0 0 410

Dr Pepper, diet 12 fl oz 0 0 0 0
Fanta Zero
Sugar, orange *** 0 0 0 1
flavored, any size

Fresca 12 fl oz 0 0 0 Tr
Ginger Ale 12 fl oz 120 0 0 32
Ginger Ale, diet 12 fl oz 0 0 0 0
Grape Soda 12 fl oz 160 0 0 42
Lemon Lime
Soda 12 fl oz 150 0 0 39

Mello Yello Zero 12 fl oz 0 0 0 0

Mountain Dew 12 fl oz 170 0 0 460
Mountain Dew,
diet 12 fl oz 0 0 0 0

Mug Cream Soda 12 fl oz 180 0 0 470

Mug Cream Soda,
diet 12 fl oz 0 0 0 0

Mug Root Beer 12 fl oz 160 0 0 430

Mug Root Beer,
diet 12 fl oz 0 0 0 0

Orange Soda 12 fl oz 180 0 0 460

Pepsi, regular &
caffeine free 12 fl oz 150 0 0 410

Pepsi, diet 12 fl oz 0 0 0 0
Pepsi, diet,
caffeine free 12 fl oz 0 0 0 0

Pepsi Max 12 fl oz 0 0 0 0
Pepsi One 12 fl oz 0 0 0 0
Pepsi Zero Sugar,
original and wild 12 fl oz 0 0 0 0
cherry

Pibb Xtra 12 fl oz 150 0 0 39

Pibb Zero 12 fl oz 0 0 0 Tr
RC Cola 12 fl oz 160 0 0 430
RC Cola, diet 12 fl oz 0 0 0 0
Root Beer 12 fl oz 150 0 0 39
Seltzer Water,
sparkling 12 fl oz 0 0 0 0
 Seven Up 12 fl oz 150 0 0 39
Seven Up, diet 12 fl oz 0 0 0 0
Sierra Mist 12 fl oz 140 0 0 39
Sierra Mist, diet 12 fl oz 0 0 0 0
Sprite 12 fl oz 150 0 0 37
Sprite Zero 12 fl oz 0 0 0 0
Stewart’s Root
Beer 12 fl oz 150 0 0 380

Stewart’s Root
Beer, diet 12 fl oz 0 0 0 0

Tab 12 fl oz 0 0 0 Tr
Tonic Water 12 fl oz 120 0 0 32
Tonic Water, diet 12 fl oz 0 0 0 1
Soft Drinks - see
Soda *** *** * * *

Soy Milk *** *** * * *

Chocolate 1 cup 150 4 24 24
Unsweetened 1 cup 800 4 450 4
Vanilla 1 cup 100 4 360 12
SILK, chocolate 1 cup 140 4 26 23
SILK,
unsweetened 1 cup 800 4 450 4

SILK, vanilla 1 cup 100 4 360 10

Vitasoy Organic
Classic Original 1 cup 450 2 40 5

Vitasoy Light
Vanilla 1 cup 700 2 26 10

Sport Drinks -
see specific listings *** *** * * *

Sugar Free
Beverage - see *** *** * * *
specific listings

SunnyD
SunnyD *** *** * * *
Fruit Punch 8 fl oz 800 0 0 21
Mango 8 fl oz 900 0 0 22
Smooth Style 8 fl oz 900 0 0 22
Tangy Original
Style 8 fl oz 900 0 0 22

SunnyD
SunnyD with
calcium 8 fl oz 140 0 0 35

SunnyD
SunnyD
Reduced Sugar 8 fl oz 600 0 0 15

Tang
Tang *** *** * * *

Regular 8 fl oz 116 0 0 29
 Sugar free 8 fl oz 5 0 0 0

Tangerine Juice,
fresh squeezed 8 fl oz 110 Tr 0 25

Te a, Hot *** *** * * *

Regular, Decaf,
or Herbal *** *** * * *

sweetened w/ 1
tsp sugar 8 fl oz 20 0 0 5

sweetened w/ 1
pkt aspartame 8 fl oz 5 0 0 2

unsweetened 8 fl oz 0 0 0 Tr
Instant *** *** * * *
sweetened w/
sodium saccharin, 8 fl oz 5 0 0 1
lemon flavored

sweetened w/
sugar, lemon flavored 8 fl oz 900 Tr 0 22

unsweetened 8 fl oz 0 0 0 Tr
Tea, Iced *** *** * * *
Arizona iced tea,
lemon flavor 8 fl oz 900 0 0 22

Fuze, diet iced

tea, lemon, any size *** 0 0 0 0

Fuze,
unsweetened brewed *** 0 0 0 0
iced tea, any size

Gold Peak, diet

tea, original or green 18.5 fl oz 0 0 0 0

Gold Peak,
unsweetened tea, 18.5 fl oz 0 0 0 0
original or raspberry

Gold Peak,
unsweetened lemon 18.5 fl oz 0 0 0 2
tea

Honest Tea,
unsweetened, lemon, 16.9 fl oz 0 0 0 0
mint, or peach ginger

Lipton Brisk iced

tea, lemon flavor 8 fl oz 900 0 0 22

Nestle Cool
Nestea iced tea, lemon 8 fl oz 900 0 0 22
flavor

Tequila 1.5 fl oz 100 0 0 0

Tequila Sunrise 5.5 fl oz 190 Tr 0 19
Tomato Juice,
canned 8 fl oz 40 Tr 0 10

Tomato & Clam

Juice, canned 8 fl oz 120 Tr 0 27

Tonic Water -
see Soda *** *** * * *

V8
V8 SPLASH
SPLASH
Juice Drinks *** *** * * *

Berry Blend,
Orange Pineapple,
Strawberry Banana, 8 fl oz 700 0 0 18
Strawberry Kiwi,
Tropical Blend

Fruit Medley,
Guava Passion Fruit, 8 fl oz 800 0 0 19
Orchard Blend

Mango Peach 8 fl oz 800 0 0 20

V8
V8 SPLASH
SPLASH
Juice Drinks, all diet 8 fl oz 10 0 0 3
blends

V8
V8 SPLASH
SPLASH
Smoothies *** *** * * *

Peach Mango 8 fl oz 900 0 0 19

Strawberry
Banana 8 fl oz 900 0 0 20

Tropical Colada 8 fl oz 100 0 0 21

V8
V8 Vegetable
Juice 8 fl oz 500 0 0 10

Vodka - see
Distilled Spirits *** *** * * *

Water 8 fl oz 0 0 0 0
Water, Bottled,
any size *** 0 0 0 0

Whisky/Whiskey
- see Distilled Spirits *** *** * * *

Wine *** *** * * *

Cooking Wine 1 fl oz 15 0 0 2
Dessert Wine, dry 3.5 fl oz 150 0 0 12
Dessert Wine,
sweet 3.2 fl oz 170 0 0 14

Non-alcoholic
Wine 5 fl oz 10 0 0 2

Red Wine (table

wine) 5 fl oz 130 0 0 4

Rice Wine - see

Sake *** *** * * *

Rosé Wine 5 fl oz 120 0 0 4

Sparkling Wine,
Champagne 5 fl oz 124 0 0 4

White Wine
(table wine) 5 fl oz 120 0 0 4

White Zinfandel 5 fl oz 120 0 0 4

FOODS
Calories Net Sugar
Serving Fat Total Fiber Protein
Calories from Fat Carbs Alcohol
Size (g) Carbs (g) (g) (g)
(%) (g) (g)
Alfalfa Sprouts,
fresh 1 cup 10 Tr 0 Tr Tr Tr 1 0

Almonds - see
Nuts *** *** * * * * * * *

Anchovy - see
Fish/Seafood *** *** * * * * * * *

Anise Seed 1 Tbsp 25 1 360 3 1 2 1 0

Apple *** *** * * * * * * *
Dried 5 rings 800 Tr 0 21 3 18 Tr 0
Fresh, peeled,
sliced 1 cup 500 Tr 0 14 1 13 Tr 0

Fresh, unpeeled,
sm 23/4" dia 1 800 Tr 0 21 4 17 Tr 0

Fresh, unpeeled,
med 3" dia 1 100 Tr 0 25 4 21 Tr 0

Apple Butter 1 Tbsp 30 Tr 0 7 Tr 7 Tr 0

Apple Pie
Filling, 1 portion 22/3 oz 800 Tr 0 20 Tr 20 Tr 0

Applesauce *** *** * * * * * * *

Sweetened 1/2 cup 100 Tr 0 25 2 23 Tr 0
Unsweetened 1/2 cup 500 Tr 0 14 2 12 Tr 0
Apricot *** *** * * * * * * *
Canned halves, in
heavy syrup 1 cup 220 Tr 0 550 4 510 1 0

Canned halves, in
juice 1 cup 120 Tr 0 30 4 26 2 0

Dried, halves 10 900 Tr 0 22 3 19 1 0

Fresh, med, 1.3
oz 1 15 Tr 0 4 1 3 Tr 0

Artichoke, globe
or French *** *** * * * * * * *

Fresh, cooked
med whole 1 600 Tr 0 14 10 4 4 0

Fresh, cooked
hearts, drained 1/2 cup 450 Tr 0 10 7 3 2 0

Frozen, thawed
and cooked 1/2 cup 40 Tr 0 8 4 4 3 0

Artichoke,
Jerusalem, raw, sliced 1 cup 110 Tr 0 26 2 24 3 0

Arugula, fresh 1/2 cup 0 Tr 0 Tr Tr Tr Tr 0

Asparagus,
cooked *** *** * * * * * * 0

Canned, 5" spears 4 15 Tr 0 2 1 1 2 0

 Canned, chopped
pieces 1 cup 450 2 40 6 4 2 5 0

Fresh, med spears 4 15 Tr 0 3 1 2 1 0

Fresh, chopped
pieces 1/2 cup 20 Tr 0 4 2 2 2 0

Frozen, spears 4 10 Tr 0 1 1 0 2 0
Frozen, chopped
pieces 1 cup 30 Tr 0 4 3 1 5 0

Aspartame
Sweetener (Equal)
(Equal) 1 pkt 0 0 0 Tr 0 Tr Tr 0

Aspartame
Sweetener (Equal)
(Equal) 1 tsp 15 0 0 3 0 3 Tr 0

Avocado *** *** * * * * * * 0

California, 1/5 of
whole 1 oz 450 4 800 3 2 1 Tr 0

Florida, 1/10 of
whole 1 oz 35 3 770 2 2 0 Tr 0

Bacon - see Pork *** *** * * * * * * *

Bacon Bits 1 Tbsp 35 2 510 2 Tr 1 2 0
Bagel, regular,
med, 33/4 oz *** *** * * * * * * *

Blueberry 1 270 1 3 540 3 510 9 0

Cinnamon raisin 1 290 2 6 580 2 560 10 0
Egg 1 290 2 6 560 2 540 11 0
Everything 1 310 3.5 10 590 4 550 12 0
Oat bran 1 270 1 3 560 4 520 11 0
Onion 1 290 2 6 560 2 540 11 0
Plain 1 290 2 6 560 2 540 11 0
Poppyseed 1 290 2 6 560 2 540 11 0
Sesame 1 290 2 6 560 2 540 11 0
Whole wheat 1 240 2 8 490 7 42 10 0
Bagel, Low Carb *** *** * * * * * * *
ThinSlim Foods
Love-the-Taste Zero-
Carb bagels (all 1 900 4 40 14 14 0 14 0
flavors)

ThinSlim Foods
Love-Your-Waist 1 35 0 0 9 8 1 8 0
bagels (all flavors)

Baking Powder 1 tsp 0 0 0 1 0 1 0 0

Baking Soda 1 tsp 0 0 0 0 0 0 0 0
Bamboo Shoots,
canned, drained 1 cup 25 Tr 0 4 2 2 2 0

Banana *** *** * * * * * * *

Fresh, 7" long 1 110 Tr 0 27 3 24 1 0
 Fresh, sliced 1 cup 130 Tr 0 34 4 30 2 0

Barley, pearled,
cooked 1 cup 190 Tr 0 44 6 380 4 0

Bars, Keto, Low

Carb, Protein *** *** * * * * * * *

(See also Energy

Bar) *** *** * * * * * * *

Adapt Your Life

Low Carb Protein Bars 1 170 6 32 15 10 1 19 4
(all flavors)

Adapt Your Life

Mini Keto Bars (all 1 100 9 810 2 1 1 5 0
flavors)

Atkins Harvest
Trail Bars *** *** * * * * * * *

Coconut Almond 1 160 11 620 16 10 6 8 0

Dark Chocolate
Peanut Butter 1 170 13 690 13 9 4 8 0

Dark Chocolate
Sea Salt Caramel 1 180 14 700 13 9 4 8 0

Atkins Protein-
Rich Meal Bars *** *** * * * * * * *

Almond Coconut 1 200 11 500 16 10 6 15 3

Blueberry Greek
Yogurt 1 200 9 410 21 9 12 14 8

Chocolate
Almond Caramel 1 190 9 430 17 11 6 15 4

Chocolate Chip
Cookie Dough 1 220 10 410 32 14 18 13 15

Chocolate Chip
Granola 1 200 9 410 18 7 11 17 8

Chocolate Peanut
Butter 1 250 14 500 23 12 11 16 8

Chocolate Peanut
Butter Pretzel 1 200 9 410 18 7 11 16 7

Cookies n’ Crème 1 200 11 500 22 9 13 14 9

Peanut Butter
Granola 1 210 11 470 16 8 8 16 6

Peanut Fudge
Granola 1 220 11 450 18 6 12 16 8

Vanilla Pecan
Crisp 1 200 10 450 17 11 6 16 3

Atkins Snacks *** *** * * * * * * *

Caramel
Chocolate Peanut 1 170 11 580 20 11 9 9 7
Nougat Bar

Caramel Double
Chocolate Crunch Bar 1 160 9 510 20 14 6 10 2

Cashew Trail Mix

Bar 1 170 11 580 19 6 13 7 7

Cranberry
Almond Bar 1 1 140 5 32 16 6 10 10

Chocolate Chip
Crisp Bar 1 140 6 39 16 7 9 10 5

Chocolate
Hazelnut Bar 1 180 14 700 18 7 11 6 8

Coconut Almond
Delight Bar 1 200 15 680 18 6 12 7 9

Dark Chocolate
Almond Coconut 1 170 13 690 15 10 5 7 1
Crunch Bar

Dark Chocolate
Decadence Bar 1 160 9 510 22 11 11 9 8

Lemon Bar 1 160 7 39 15 9 6 13 3

Peanut Butter
Fudge Crisp Bar 1 150 8 480 13 7 6 11 4

Triple Chocolate
Bar 1 160 8 450 15 8 7 13 3

White Chocolate
Macadamia Nut Bar 1 170 8 42 15 8 7 12 3

Caramel
Chocolate Nut Roll 1 190 13 620 19 6 13 7 10

Sweet & Salty

Trail Mix 1 pkt 190 14 660 15 3 12 7 8

Chocolate Mint
Protein Wafer Crisps 1 190 14 660 10 5 5 10 1

Lemon Vanilla
Protein Wafer Crisps 1 200 15 680 8 4 4 11 1

Peanut Butter
Protein Wafer Crisps 1 190 14 660 9 5 4 11 1

Julian Bakery *** *** * * * * * * *

InstaKetones
Protein Bar, Orange 1 140 8 510 18 14 4 15 0
Burst

PaleoThin Protein
Bars *** *** * * * * * * *

Almond Fudge 1 170 8 42 24 23 1 20 0

Blueberry Tart 1 210 10 430 23 21 2 20 0
Chocolate
Brownie 1 170 8 42 25 24 1 20 0

Chocolate Mint 1 190 10 470 24 22 2 20 0

Cinnamon Roll 1 190 5 24 25 19 6 20 0
Coconut Cream 1 190 5 24 24 19 5 20 0
Espresso 1 170 5 26 28 26 2 20 0
Glazed Donut 1 190 5 24 24 19 5 20 0
Sunflower Butter 1 150 7 42 25 24 1 20 0
Vanilla Cake 1 180 4 20 25 21 4 20 0
Vanilla Pudding 1 170 6 32 23 22 1 20 0
 PeganThin *** *** * * * * * * *
Protein Bars

Chocolate Lava 1 190 9 430 27 26 1 20 0

Ginger Snap
Cookie 1 170 6 32 28 27 1 20 0

Sweet Sunflower 1 188 11 530 26 24 2 20 0

Vanilla Cinnamon
Twist 1 150 6 360 26 23 3 20 0

PrimalThin Whey
Protein Bar, Sweet 1 130 5 35 19 18 1 20 0
Cream

StayThin Protein
Bars *** *** * * * * * * *

Peanut Butter
Grass-Fed Whey 1 160 7 39 24 22 2 20 0
Protein

Peanut Butter
Egg-White Protein 1 170 7 37 29 26 3 20 0

Kiss My Keto
Keto Bars *** *** * * * * * * *

Chocolate
Coconut 1 240 20 750 16 10 4 9 2

Chocolate Cookie
Dough 1 230 19 740 16 12 2 10 2

Chocolate Peanut
Butter 1 240 20 750 16 11 3 10 2

Perfect Keto Keto

Bar, Almond Butter 1 230 19 740 12 9 3 10 0
Brownie

Quest Protein
Bars *** *** * * * * * * *

Apple Pie 1 190 6 28 24 16 6 20 2

Birthday Cake 1 180 6 30 24 14 4 21 6
Blueberry Muffin 1 200 8 360 21 15 4 21 2
Chocolate
Brownie 1 180 6 30 23 17 4 20 2

Chocolate Chip
Cookie Dough 1 200 9 410 21 14 4 21 3

Chocolate
Hazelnut 1 190 8 380 23 14 4 20 5

Chocolate Peanut
Butter 1 210 10 430 22 13 5 20 4

Cinnamon Roll 1 180 6 30 24 16 4 20 4

Coconut Cashew 1 190 7 33 23 15 4 20 4
Cookies & Cream 1 200 8 360 21 15 4 21 2
Double Chocolate
Chunk 1 180 7 35 24 14 4 20 6

Maple Waffle 1 190 6 28 24 16 5 20 3

Mint Chocolate
Chunk 1 200 8 360 22 16 4 20 2
 Mocha Chocolate
Chip 1 180 6 30 24 14 4 20 6

Oatmeal
Chocolate Chip 1 190 7 33 23 16 5 20 2

Peanut Butter
Brownie Smash 1 190 7 33 24 14 6 20 4

Peanut Butter
Supreme 1 200 8 360 22 15 5 20 2

Rocky Road 1 210 9 39 21 14 5 20 2

S’mores 1 190 7 33 22 14 4 21 4
Strawberry
Cheesecake 1 180 5 25 25 15 5 20 5

Vanilla Almond
Crunch 1 200 9 410 21 15 4 20 2

White Chocolate
Raspberry 1 200 8 360 22 15 5 20 2

Quest Hero
Protein Bars *** *** * * * * * * *

Blueberry
Cobbler 1 170 7 37 30 10 20 17 4

Chocolate
Caramel Pecan 1 200 11 500 27 11 16 15 1

Vanilla Caramel 1 180 9 450 29 10 19 16 4

SlimFast Keto
Meal Bar, Whipped
Peanut Butter 1 190 14 660 15 9 4 7 2
Chocolate

SlimFast Keto
Meal Bar, Whipped 1 190 14 660 15 9 4 7 2
Triple Chocolate

Stoka Bar, Coco

Almond 1 260 23 800 18 6 4 9 8

Stoka Bar, Vanilla

Almond 1 260 23 800 17 6 4 9 7

Zenwise Health
Keto-Crave Energy 1 210 16 690 13 8 5 9 0
Bar, Cacao Almond

Zenwise Health
Keto-Crave Energy
Bar, Choc Chip 1 210 16 690 10 7 3 12 0
Cookie Dough

Bars, Sweet - see

Sweets, Low Carb *** *** * * * * * * *

Basil *** *** * 0 * * * * *

Dried spiced 1 tsp 0 Tr 0 Tr Tr Tr Tr 0
Fresh, chopped
pieces 2 Tbsp 0 Tr 0 Tr Tr Tr Tr 0

Fresh, whole
leaves 1/4 cup 0 Tr 0 Tr Tr Tr Tr 0

Bean Sprouts
(mung) *** *** * * * * * * *

Cooked, boiled
 1 cup 25 Tr 0 5 1 4 3 0

Cooked, stir-fried 1 cup 600 Tr 0 13 2 11 5 0

Fresh 1 cup 30 Tr 0 6 2 4 3 0
BEANS *** *** * * * * * * *
Dried Beans,
cooked w/o fats *** *** * * * * * * *

Adzuki 1/2 cup 150 Tr 0 29 8 21 9 0

Black 1/2 cup 110 Tr 0 20 8 12 8 0
Black-eyed peas 1/2 cup 800 Tr 0 17 4 13 3 0
Cranberry
(roman) 1/2 cup 120 Tr 0 22 9 13 8 0

Fava (broad
beans) 1/2 cup 900 Tr 0 17 5 12 7 0

Garbanzo
(chickpeas) 1/2 cup 130 2 14 23 6 17 7 0

Great Northern 1/2 cup 100 Tr 0 19 6 13 7 0

Kidney (dark or
light red) 1/2 cup 110 Tr 0 20 7 13 8 0

Lima, baby 1/2 cup 120 Tr 0 21 7 14 7 0

Lima, large 1/2 cup 110 Tr 0 20 7 13 7 0
Navy 1/2 cup 130 Tr 0 24 10 14 8 0
Pinto 1/2 cup 120 Tr 0 22 8 14 8 0
Soy 1/2 cup 150 8 480 9 5 4 14 0
White 1/2 cup 120 Tr 0 23 6 17 9 0
Snap Beans
(string beans), cooked *** *** * * * * * * *
w/o fats

Canned, drained 1 cup 25 Tr 0 6 3 3 2 0

Frozen, cooked 1 cup 40 Tr 0 9 4 5 2 0
Green beans,
fresh 1 cup 450 Tr 0 10 4 6 2 0

Yellow (wax)
beans, fresh 1 cup 450 Tr 0 10 4 6 2 0

Bean Dishes,
misc., as prep *** *** * * * * * * *

Baked beans,
plain or vegetarian 1/2 cup 120 Tr 0 27 5 22 6 0

Baked beans w/
frankfurters 1/2 cup 180 9 450 20 9 11 9 0

Baked beans w/
pork 1/2 cup 130 2 14 25 7 18 7 0

Baked beans w/
pork & tomato sauce 1/2 cup 120 1 8 23 5 18 6 0

Baked beans w/
pork & sweet sauce 1/2 cup 140 2 13 27 5 22 7 0

Campbell’s
Brown Sugar and
Bacon flavored beans 1/2 cup 160 3 17 30 8 22 5 0

Campbell’s Pork
and Beans 1/2 cup 140 2 13 25 7 18 6 0

Refried beans 1/2 cup 110 1 8 18 6 12 6 0

Refried beans, fat
free 1/2 cup 900 Tr 0 16 5 11 6 0

Refried beans,
vegetarian 1/2 cup 100 1 9 16 6 10 6 0

Refried red beans 1/2 cup 170 8 42 18 6 12 6 0

BEEF *** *** * * * * * * *
(Weights for meat
w/o bones) *** *** * * * * * * *

(Meats trimmed
to 0 fat, unless *** *** * * * * * * *
otherwise noted)

Bottom Round,
braised *** *** * * * * * * *

lean & fat 3 oz 190 8 380 0 0 0 29 0

lean only 3 oz 191 7 33 0 0 0 29 0
Brisket, braised *** *** * * * * * * *
flat half, lean &
fat 3 oz 180 7 35 0 0 0 28 0

flat half, lean only 3 oz 170 6 32 0 0 0 28 0

point half, lean &
fat 3 oz 300 24 720 0 0 0 20 0

point half, lean

only 3 oz 210 12 510 0 0 0 24 0

whole, lean & fat 3 oz 250 17 610 0 0 0 23 0

whole, lean only 3 oz 190 9 430 0 0 0 25 0
Chuck Blade,
Blade Roast, braised *** *** * * * * * * *

lean & fat 3 oz 300 22 660 0 0 0 23 0

lean only 3 oz 220 11 450 0 0 0 26 0
Chuck, Top
Blade, broiled *** *** * * * * * * *

lean & fat 3 oz 180 10 500 0 0 0 22 0

lean only 3 oz 170 9 480 0 0 0 22 0
Corned Beef 3 oz 210 13 560 0 0 0 23 0
Dried Beef,
chipped 1 oz 450 Tr 0 Tr 0 Tr 9 0

Eye of Round,
roasted *** *** * * * * * * *

lean & fat 3 oz 140 4 26 0 0 0 25 0

lean only 3 oz 140 4 26 0 0 0 25 0
Flank Steak,
broiled *** *** * * * * * * *
 lean & fat 3 oz 160 7 39 0 0 0 24 0
lean only 3 oz 160 6 34 0 0 0 24 0
Ground
Beef/Hamburger *** *** * * * * * * *
Meat, broiled

750 lean 3 oz 240 16 600 0 0 0 22 0

800 lean 3 oz 230 15 590 0 0 0 22 0
850 lean 3 oz 210 13 560 0 0 0 22 0
900 lean 3 oz 180 10 500 0 0 0 22 0
950 lean 3 oz 165 6 33 0 0 0 25 0
Liver, fried 3 oz 150 4 24 4 0 4 23 0
Pastrami 2 oz 800 3 34 0 0 0 12 0
Porterhouse
Steak, broiled *** *** * * * * * * *

lean & fat 3 oz 240 16 600 0 0 0 20 0

lean only 3 oz 180 10 500 0 0 0 22 0
Pot Roast,
Chuck, braised *** *** * * * * * * *

lean & fat 3 oz 250 16 580 0 0 0 25 0

lean only 3 oz 170 5 26 0 0 0 28 0
Prime Rib
(trimmed to 1/8" fat), 3 oz 330 28 760 0 0 0 19 0
broiled

Rib Roast
(trimmed to 1/8" fat), 3 oz 300 24 720 0 0 0 19 0
roasted

Roast Beef,
sliced deli meat 2 oz 700 2 26 2 0 2 10 0

Short Ribs,
braised *** *** * * * * * * *

lean & fat 3 oz 400 360 810 0 0 0 18 0

lean only 3 oz 250 15 540 0 0 0 26 0
Top Sirloin,
broiled *** *** * * * * * * *

lean & fat 3 oz 180 8 40 0 0 0 25 0

lean only 3 oz 160 5 28 0 0 0 26 0
T-bone Steak,
broiled *** *** * * * * * * *

lean & fat 3 oz 210 14 600 0 0 0 21 0

lean only 3 oz 160 7 39 0 0 0 22 0
Tenderloin
Steak, broiled *** *** * * * * * * *

lean & fat 3 oz 190 10 470 0 0 0 23 0

lean only 3 oz 160 7 39 0 0 0 24 0
 Top Round, *** *** * * * * * * *
braised

lean & fat 3 oz 180 6 30 0 0 0 30 0

lean only 3 oz 170 4 21 0 0 0 31 0
Tri-tip Steak,
broiled *** *** * * * * * * *

lean & fat 3 oz 230 13 510 0 0 0 26 0

lean only 3 oz 210 11 470 0 0 0 26 0
(Other Beef
Products, see: *** *** * * * * * * *

Bologna, Hot
Dog, Salami, Sausage *** *** * * * * * * *
& specific entrées)

Beef Jerky 1 piece 800 5 560 2 Tr 2 7 0

Beef Macaroni,
frozen entrée 8.5 oz 210 2 9 34 5 29 14 0

Beef Stew, Dinty

Moore, canned 1 cup 220 13 530 16 3 13 11 0

Beet Greens,
chopped, cooked 1/2 cup 20 Tr 0 4 2 2 2 0

Beets *** *** * * * * * * *

Canned, drained,
slices 1/2 cup 25 Tr 0 6 2 4 Tr 0

Canned, drained,
whole 1 cup 500 Tr 0 12 3 9 2 0

Canned, pickled,
slices w/ liquid 1/2 cup 700 Tr 0 19 3 16 Tr 0

Fresh, cooked,
slices 1/2 cup 35 Tr 0 9 2 7 Tr 0

Fresh, cooked,
whole, 2" dia 2 450 Tr 0 10 2 8 2 0

Biscuit, Low
Carb *** *** * * * * * * *

Linda’s Diet
Delites Low Carb 1 700 4.5 580 12 10 2 4 0
Biscuits

Biscuit, plain or
buttermilk *** *** * * * * * * *

Prep from recipe,

21/2" dia 1 210 10 430 27 1 26 4 0

Prep from recipe,

4" dia 1 361 17 430 450 2 430 7 0

Refrigerated
dough, baked *** *** * * * * * * *

regular 21/2" dia 1 100 4 360 13 Tr 13 2 0

reduced fat, 21/4"
dia 1 600 1 15 12 Tr 12 2 0

Blackberries *** *** * * * * * * *

Fresh 1 cup 600 Tr 0 14 8 6 2 0
 Frozen, unthawed 1 cup 100 Tr 0 24 8 16 2 0

Blueberries *** *** * * * * * * *

Fresh 1 cup 800 Tr 0 22 4 18 1 0
Frozen,
sweetened, thawed 1 cup 190 Tr 0 510 5 460 Tr 0

Frozen,
unsweetened, 1 cup 800 Tr 0 19 4 15 Tr 0
unthawed

Frozen, wild,
unthawed 1 cup 700 Tr 0 19 6 13 0 0

Bok Choy - see

Cabbage *** *** * * * * * * *

Bologna *** *** * * * * * * *

Beef 1 slice 900 8 800 1 0 1 3 0
Beef, low fat 1 slice 600 4 600 2 0 2 3 0
Beef & pork 1 slice 900 7 700 2 0 2 4 0
Beef & pork, low
fat 1 slice 600 5 750 Tr 0 Tr 3 0

Boars Head, beef

& pork 2 oz 150 13 780 1 0 1 7 0

Louis Rich,
turkey bologna 1 slice 500 4 720 1 0 1 3 0

Oscar Mayer,
beef light 1 slice 600 4 600 2 0 2 3 0

Oscar Mayer,
bologna 1 slice 900 8 800 Tr 0 Tr 3 0

Oscar Mayer,
bologna, fat free 1 slice 20 Tr 0 2 0 2 4 0

Turkey 1 slice 600 5 750 1 Tr 1 3 0

Bouillon - see
Soup *** *** * * * * * * *

Bratwurst, Boars
Head 1 300 25 750 0 0 0 19 0

Braunschweiger,
Oscar Mayer, 1 slice 1 oz 900 8 800 Tr Tr Tr 4 0

BREAD/BREAD
PRODUCTS *** *** * * * * * * *

(avg 1/2" thick

slice, unless noted) *** *** * * * * * * *

(See also Bagel &

Biscuit) *** *** * * * * * * *

Boston brown,
canned 1 slice 900 Tr 0 20 2 18 2 0

Cornbread, 3" x
2" 1 pc 190 6 28 29 1 28 4 0

Cracked wheat 1 slice 800 1 11 15 2 13 3 0

Croissant 1 med 230 12 470 26 2 24 5 0
Croissant, apple 1 med 150 5 30 21 1 20 4 0
 Croissant, cheese 1 med 240 12 450 27 2 25 5 0

Croissant,
chocolate 1 med 240 13 490 28 2 26 4 0

Egg bread 1 slice 110 2 16 19 Tr 19 4 0

English muffin,
traditional *** *** * * * * * * *

cinnamon raisin 1 whole 140 1 6 27 2 25 5 0

light, multigrain,
Thomas’ 1 whole 100 1 9 25 8 13 5 0

multigrain 1 whole 160 1 6 31 2 29 6 0

oat bran (gluten
free) 1 whole 138 2.5 16 23 3 20 6 0

regular 1 whole 130 Tr 0 25 2 23 5 0

whole wheat 1 whole 130 1 7 27 4 23 6 0
English muffin,
low carb, Mikey’s 1/2 ea 860 6 630 4 2 2 4 0
Paleo

French bread 1 slice 900 Tr 0 18 Tr 18 4 0

Garlic bread,
Pepperidge Farm, 1 slice 170 7 37 24 2 22 4 0
frozen

Irish soda bread 1 oz 800 1 11 16 Tr 16 2 0

Italian bread 1 slice 500 Tr 0 10 Tr 10 2 0
Low carb *** *** * * * * * * *
Cali’flour Foods,
Flatbreads, 5" low 1 500 2.5 450 4 1 3 5 0
carb

Julian Bakery
PaleoThin Bread *** *** * * * * * * *

Almond 1 slice 600 3 450 6 5 1 7 0

Coconut 1 slice 35 1 26 6 5 1 5 0
Sandwich
(gluten-free, grain- 1 slice 900 6 600 7 4 3 6 0
free)

Seed Medley 1 slice 650 5 690 8 6 2 6 0

Outer Aisle
Gourmet Cauliflower 1 pc 500 2.5 450 2 1 1 4 0
Sandwich Thins

ThinSlim Foods,
Love-the-Taste Zero- 1 slice 450 2 40 7 7 0 7 0
Carb Bread, all flavors

Plain, Thin Sliced 2 slices 450 2 40 7 7 0 7 0

ThinSlim Foods,
Love-the-Taste Zero- *** *** * * * * * * *
Carb rolls & buns

Hamburger buns 1 900 4 40 14 14 0 14 0

Hot dog buns 1 900 4 40 14 14 0 14 0

Olive & garlic

rolls 1 120 6 450 14 14 0 14 0
 Onion pockets 1 900 4 40 14 14 0 14 0
ThinSlim Foods,
Gluten-Free Zero-Carb
rolls & buns (all 1 500 3 540 11 10 0 4.5 1
flavors)

Multigrain bread 1 slice 700 1 13 11 2 9 4 0

Oat bread 1 slice 700 1 13 12 1 11 3 0
Oatmeal bread 1 slice 700 1 13 13 1 12 2 0
Pita bread, 4" 1 whole 800 Tr 0 16 Tr 16 3 0
Pita bread, 61/2" 1 whole 170 Tr 0 33 1 32 5 0
Pita bread,
whole-wheat, 4" 1 whole 700 Tr 0 15 2 13 3 0

Pita bread,
whole-wheat, 61/2" 1 whole 170 2 11 35 5 30 6 0

Pumpernickel
bread 1 slice 800 1 11 15 2 13 3 0

Raisin bread 1 slice 900 1 10 17 1 16 3 0

Reduced calorie
bread, white 1 slice 500 Tr 0 10 2 8 2 0

Ricebran bread 1 slice 700 1 13 12 1 11 2 0

Roll *** *** * * * * * * *
dinner (egg) 1 110 2 16 18 1 17 3 0
French 1 110 2 16 19 1 18 3 0
hard or kaiser 1 170 3 16 30 1 29 6 0
hamburger or hot
dog 1 120 2 15 21 Tr 21 4 0

hamburger or hot
dog, multigrain 1 110 3 25 19 2 17 4 0

hamburger or hot
dog, low cal 1 800 Tr 0 18 3 15 4 0

whole wheat 1 100 2 18 18 3 15 3 0

Rye bread 1 slice 800 1 11 16 2 14 3 0
Sourdough bread 1 slice 900 Tr 0 18 Tr 18 4 0
Vienna bread 1 slice 900 Tr 0 18 Tr 18 4 0
Wheat bread 1 slice 700 Tr 0 12 Tr 12 3 0
White bread 1 slice 700 Tr 0 13 Tr 13 2 0
Whole-wheat
bread 1 slice 790 Tr 0 12 2 10 4 0

Bread Crumbs *** *** * * * * * * *

Dry, grated 1 cup 431 6 13 780 5 730 14 0
Dry, seasoned,
grated 1 cup 461 7 14 820 6 760 17 0

Low Carb, Plain,

ThinSlim Foods Love-
the-Taste 4 Tbsp 450 2 40 7 7 0 7 0
 Panko Bread
Crumbs, Ian’s 1/4 cup 700 0 0 15 Tr 15 2 0

Panko Japanese
Style, Dynasty 1/2 cup 110 1 8 20 1 19 4 0

Soft crumbs 1 cup 120 2 15 23 1 22 3 0

Bread Stick, med 1 40 Tr 0 7 Tr 7 1 0
Bread Stuffing -
see Stuffing *** *** * * * * * * *

Breakfast Bar,
w/ oats, raisins & 1 200 8 360 29 1 28 4 0
coconut

Breakfasts *** *** * * * * * * *

Atkins Frozen
Foodie Meal Kits *** *** * * * * * * *

Bacon Scramble 1 370 28 680 5 1 4 23 0

Farmhouse-Style
Sausage Scramble 1 340 27 710 7 2 5 20 0

Ham & Cheese

Omelet 1 210 15 640 4 0 4 16 0

Jimmy Dean
Simple Scrambles *** *** * * * * * * *

Bacon 1 310 23 670 2 0 2 23 0

Sausage 1 290 22 680 3 0 3 20 0
Meat Lovers 1 300 24 720 2 0 2 23 0
Three Cheese 1 180 11 550 3 0 3 18 0
Turkey Sausage 1 150 7 42 3 0 3 17 0
Breakfast
Sandwich *** *** * * * * * * *

(See also specific

restaurants) *** *** * * * * * * *

Biscuit w/ egg 1 370 22 540 32 Tr 32 12 0

Biscuit w/ egg &
bacon 1 461 31 610 29 Tr 29 17 0

Biscuit w/ egg,
bacon & cheese 1 440 25 510 35 Tr 35 17 0

Biscuit w/ egg &

sausage 1 511 34 600 34 Tr 34 18 0

Biscuit w/ ham 1 390 18 42 44 Tr 44 13 0

Biscuit w/
sausage 1 411 27 590 33 Tr 33 11 0

Croissant w/ egg
& cheese 1 370 25 610 24 Tr 24 13 0

Croissant w/ egg,
cheese & bacon 1 411 28 610 24 Tr 24 16 0

Croissant w/ egg,
cheese & ham 1 471 34 650 24 Tr 24 19 0

Croissant w/ egg,
cheese & sausage 1 521 380 660 25 Tr 25 20 0
 English muffin w/
egg, cheese & 1 310 13 380 30 Tr 30 19 0
Canadian bacon

English muffin w/
egg, cheese & sausage 1 471 30 570 29 Tr 29 22 0

Broccoli *** *** * * * * * * *

Florets, fresh 1 cup 20 Tr 0 4 2 2 2 0
Fresh, raw, spear,
5" long 1 10 Tr 0 2 Tr 2 Tr 0

Fresh, raw,
chopped 1 cup 30 Tr 0 6 2 4 3 0

Fresh, cooked,
spear, 5" long 1 10 Tr 0 3 1 2 Tr 0

Fresh, cooked,
chopped 1/2 cup 25 Tr 0 6 3 3 2 0

Frozen, spears,
cooked 1/2 cup 25 Tr 0 5 3 2 3 0

Frozen, chopped,
cooked 1 cup 500 Tr 0 10 6 4 6 0

Broccoli,
Chinese, cooked 1 cup 20 Tr 0 3 3 1 1 0

Broccoli Rabe *** *** * * * * * * *

Cooked 3 oz 30 Tr 0 3 2 1 3 0
Raw, chopped 1 cup 10 Tr 0 1 1 0 1 0
Broth - see Soup *** *** * * * * * * *
Brownie, 2"
square 1 240 10 380 39 Tr 39 3 0

(See also Sweets,

Low Carb) *** *** * * * * * * *

Brussels Sprouts *** *** * * * * * * *

Fresh, cooked 1 cup 600 Tr 0 11 4 7 4 0
Frozen, cooked 1 cup 700 Tr 0 13 6 7 6 0
Bulgur *** *** * * * * * * *
Cooked 1 cup 150 Tr 0 34 8 26 6 0
Uncooked 1 cup 481 2 4 107 26 800 17 0
Bun - see
Bread/Bread Products, *** *** * * * * * * *
Roll

Burrito *** *** * * * * * * *

Bean & cheese 1 310 9 26 480 12 360 10 0
Beef & bean 1 350 14 360 450 8 37 10 0
Butter *** *** * * * * * * *
(See also
Margarine) *** *** * * * * * * *

Regular, salted or
unsalted, 1 stick 8 Tbsp 811 920 100 Tr 0 Tr Tr 0
 Regular, salted or 1 Tbsp 103 12 100 Tr 0 Tr Tr 0
unsalted

Regular, salted or
unsalted 1 tsp 35 4 100 0 0 0 Tr 0

Cabbage *** *** * * * * * * *

Chinese cabbage
(bok choy), shredded, 1 cup 20 Tr 0 3 2 1 3 0
cooked

Chinese cabbage
(bok choy), shredded, 1 cup 10 Tr 0 2 Tr 2 1 0
raw

Green, shredded,
cooked 1/2 cup 15 Tr 0 4 1 3 Tr 0

Green, shredded,
raw 1 cup 15 Tr 0 4 2 2 Tr 0

Napa cabbage 1 cup 15 Tr 0 2 Tr 2 1 0

Red/purple
cabbage, shredded, 1 cup 450 Tr 0 10 4 6 2 0
cooked

Red/purple
cabbage, shredded, 1 cup 20 Tr 0 5 2 3 1 0
raw

Savoy cabbage,
shredded, cooked 1 cup 35 Tr 0 8 4 4 3 0

Savoy cabbage,
shredded, raw 1 cup 20 Tr 0 4 2 2 1 0

Cake *** *** * * * * * * *

(See also Sweets,
Low Carb) *** *** * * * * * * *

(average size
slice of single layer
cake, 1/8 of 9", unless *** *** * * * * * * *
noted)

Angel food, 1/12

of 10" cake 1 slice 130 Tr 0 29 Tr 29 3 0

Boston cream,
1/6 of cake 1 slice 230 8 31 40 1 39 2 0

Cheesecake,
plain, 1/6 of 17 oz 1 slice 260 18 620 20 Tr 20 4 0
cake

Chocolate cake
w/ chocolate frosting 1 slice 240 11 410 35 2 33 3 0

Fruitcake, small
slice 1 slice 140 4 26 27 2 25 1 0

Gingerbread 1 slice 260 12 42 360 1 35 3 0

Pineapple upside
down 1 slice 370 14 34 580 Tr 580 4 0

Pound w/o glaze,

1/10 of cake 1 slice 120 6 450 15 Tr 15 2 0

Pound, fat free,

1/10 of cake 1 slice 100 Tr 0 21 Tr 21 2 0

Sponge, 1/10 of
10" cake 1 slice 110 1 8 23 Tr 23 2 0
 White, 1/12 of
cake, w/ coconut 1 slice 400 12 27 710 1 700 5 0
frosting

White, 1/12 of
cake, w/o frosting 1 slice 260 9 31 42 Tr 42 4 0

Yellow w/
chocolate frosting 1 slice 240 11 410 360 1 35 2 0

Yellow w/ vanilla
frosting 1 slice 240 9 34 380 Tr 380 2 0

CANDY *** *** * * * * * * *

(See also Sweets,
Low Carb) *** *** * * * * * * *

Almond Joy, 1.8

oz bar 1 240 13 490 29 3 26 2 0

Baby Ruth, 2.1 oz

bar 1 280 13 42 40 1 39 3 0

Bit-O-Honey 6 pc 150 3 18 32 Tr 32 Tr 0
Butterfinger, 2.1
oz bar 1 280 11 35 44 1 430 3 0

Caramel *** *** * * * * * * *

regular caramel,
0.3 oz 1 pc 40 Tr 0 8 0 8 Tr 0

regular caramel,
2.5 oz 1 pkg 270 6 20 550 0 550 3 0

chocolate caramel
roll 1 pc 25 Tr 0 6 0 6 Tr 0

chocolate
covered, w/ nuts 1 pc 700 3 39 9 Tr 9 1 0

Caramello, 1.6 oz
bar 1 210 10 430 29 Tr 29 3 0

Carob 1 oz 150 9 540 16 1 15 2 0

Charms Blow
Pop 1 600 0 0 17 0 17 0 0

Chewing gum -
see Chewing Gum *** *** * * * * * * *

Chocolate Bars *** *** * * * * * * *

(See also
Chocolate for Baking) *** *** * * * * * * *

Hershey’s Milk
Chocolate, 1.5 oz, 1 210 13 560 26 1 25 3 0
plain

Hershey’s Milk
Chocolate, 1.5 oz, w/ 1 210 14 600 21 2 19 4 0
almonds

Hershey’s Special
Dark, 1.5 oz 1 180 12 600 25 3 22 2 0

Hershey’s Special
Dark, miniature size 1 100 6 540 10 1 9 Tr 0

Hershey’s Extra
Creamy Chocolate & 1 180 9 450 22 Tr 22 2 0
Caramel, 1.25 oz
 Hershey’s
Miniatures, 1.5 oz 5 pc 210 13 560 25 2 23 3 0

Hershey’s Mr.
Goodbar, 1.750 oz 1 250 17 610 26 2 24 5 0

Chocolate coated
peanuts 10 210 13 560 20 2 18 5 0

Chocolate coated
raisins 10 40 2 450 7 Tr 7 Tr 0

Chocolate Kiss,
Hershey’s 9 pc 230 13 510 24 1 23 3 0

Fifth Avenue, 2 oz
bar 1 270 13 430 35 2 33 5 0

Fruit leather,
pieces, 1 pkt 3/4 oz 800 Tr 0 17 0 17 Tr 0

Fruit leather,
small roll 1 500 Tr 0 12 0 12 Tr 0

Fudge, 1 piece *** *** * * * * * * *

chocolate 3/4 oz 900 2 20 16 Tr 16 Tr 0
chocolate w/
marshmallow 3/4 oz 100 4 360 15 Tr 15 Tr 0

chocolate w/
marshmallow & nuts 3/4 oz 100 4 360 14 Tr 14 Tr 0

chocolate w/ nuts 3/4 oz 100 4 360 14 Tr 14 Tr 0

peanut butter 3/4 oz 800 1 11 16 Tr 16 Tr 0
vanilla 3/4 oz 800 1 11 17 0 17 Tr 0
vanilla w/ nuts 3/4 oz 900 3 30 16 Tr 16 Tr 0
Goobers, 1.4 oz
pkg 1 200 13 590 21 4 17 4 0

Gumdrops 3/4"
dia 5 800 0 0 21 0 21 0 0

Gummy bears 10 900 0 0 22 0 22 0 0

Gummy worms 10 290 0 0 730 Tr 730 0 0
Hardy Candy *** *** * * * * * * *
butterscotch 2 40 Tr 0 10 0 10 0 0
regular 2 450 Tr 0 12 0 12 0 0
sugar free 2 25 0 0 6 0 6 0 0
Jelly beans,
regular size 10 110 Tr 0 26 Tr 26 0 0

Jelly beans, small

pieces 10 40 Tr 0 10 0 10 0 0

Junior Mints 16 170 3 16 35 1 34 1 0

Kit Kat, 1.5 oz
bar 1 220 11 450 27 Tr 27 3 0

Krackel, 1.5 oz
bar 1 210 11 470 26 Tr 26 3 0

Licorice, black or
red 1 410 0 0 10 0 10 0 0
 M&M’s *** *** * * * * * * *
dark chocolate 480 g 240 11 410 33 2 31 2 0
dark chocolate
mint 430 g 210 10 430 29 2 27 2 0

dark chocolate
peanut 430 g 220 12 490 25 2 23 4 0

peanut butter 460 g 240 13 490 26 1 25 4 0

plain 10 35 2 510 5 Tr 5 Tr 0
w/ almonds 10 170 9 480 20 2 18 3 0
w/ peanuts 10 100 5 450 12 1 12 2 0
w/ pretzels 32 g 150 4.5 27 24 1 23 2 0
Mars Almond,
1.750 oz bar 1 230 12 470 31 1 30 4 0

Marshmallow,
avg size (1/4 oz) 1 25 Tr 0 6 0 6 Tr 0

Mentos 1 pc 10 0 0 3 0 3 0 0
Milky Way,
regular size, 2 oz 1 260 10 35 410 Tr 410 2 0

Milky Way, fun

size 1 800 3 34 12 Tr 12 Tr 0

Milky Way Dark,

13/4 oz 1 220 8 33 360 1 35 1 0

Mounds, 1.9 oz
bar 1 260 14 480 31 2 29 2 0

Nestlé Crunch,
1.55 oz bar 1 220 11 450 30 Tr 30 2 0

Nestlé Crunch,
fun size 1 500 3 540 7 Tr 7 Tr 0

Oh Henry!, 2 oz
bar 1 260 13 450 37 1 360 4 0

Oh Henry!, fun
size 1 120 6 450 17 Tr 17 2 0

Peanut brittle 1 oz 140 5 32 20 Tr 20 2 0

Peppermint
Pattie, York, 1.5 oz 1 170 3 16 35 Tr 35 Tr 0

Raisinets, 1.6 oz 1 pkg 190 8 380 31 1 30 2 0

Reese’s Bites 16 pc 200 12 540 22 1 21 4 0
Reese’s Fast
Break 1 bar 280 13 42 360 2 34 5 0

Reese’s
Nutrageous, 1.920 oz 1 280 17 550 29 2 27 6 0
bar

Reese’s Peanut
Butter Cup, regular
size 2 cups 230 14 550 25 2 23 5 0

Reese’s Peanut
Butter Cup, miniature 2 cups 700 4 510 8 Tr 8 1 0
size
 Reese’s Pieces,
1.6 oz pkg 1 pkg 230 11 430 28 1 27 6 0

Reese’s Sticks, 1.5

oz 1 220 13 530 23 1 22 4 0

Rolo caramels 7 pc 200 9 410 29 Tr 29 2 0

Skittles, original 10 pc 450 Tr 0 10 0 10 Tr 0
Skor toffee, 1.4
oz bar 1 210 13 560 24 Tr 24 1 0

Snickers, regular
size, 2 oz 1 270 14 470 35 1 34 4 0

Snickers, fun size 1 700 4 510 9 Tr 9 1 0

Starburst Fruit
Chews, 2 oz 1 pkg 240 5 19 490 0 490 Tr 0

Three
Musketeers, 2.1 oz bar 1 260 8 28 460 Tr 460 2 0

Three
Musketeers, fun size 1 600 2 30 11 Tr 11 Tr 0

Toffee 1 oz 160 9 510 18 0 18 Tr 0

Tootsie Roll 6 pc 160 1 6 35 0 35 Tr 0
 Twix, fun size 1 800 4 450 11 0 11 1 0
Twizzlers, strawberry, 1
2.5 oz pkg 250 2 7 28 0 28 2 0
pkg
Whatchamacallit, 1.7 1
oz bar 240 11 410 30 Tr 30 4 0
bar
Cantaloupe *** *** * * * * * * *
Fresh, balls 1
600 Tr 0 14 2 12 2 0
cup
Fresh, cubed 1
500 Tr 0 13 1 12 1 0
cup
Fresh, medium 5" dia 1
190 1 5 450 5 40 5 0
melon
Fresh, wedge, 1/8 1
melon 25 Tr 0 6 Tr 6 Tr 0
wedge
Carambola
(starfruit) *** *** * * * * * * *

Fresh, sliced 1
30 Tr 0 7 3 4 1 0
cup
Fresh, 35/8", whole 1 30 Tr 0 6 3 3 Tr 0
Caramels - see
Candy *** *** * * * * * * *

Carrot *** *** * * * * * * *

Baby, fresh, 3 oz 8–9
30 Tr 0 7 3 4 Tr 0
pc
Canned, drained, 1
slices, cooked 35 Tr 0 8 2 6 Tr 0
cup
Fresh, cooked, slices 1
600 Tr 0 13 5 8 1 0
cup
Fresh, raw, shredded 1
450 Tr 0 11 3 8 1 0
cup
Fresh, raw, whole,
71/2" long 1 30 Tr 0 7 2 5 Tr 0

Frozen, cooked, slices 1

500 Tr 0 11 5 7 Tr 0
cup
Cashew - see Nuts *** *** * * * * * * *
Catsup, regular (see 1
also Ketchup) 15 Tr 0 4 0 4 Tr 0
Tbsp
Restaurant-size 1
packet 5 Tr 0 2 0 2 Tr 0
pkt
Cauliflower *** *** * * * * * * *
Fresh, cooked,
flowerets 3 10 Tr 0 2 1 1 Tr 0

Fresh, cooked, 1
chopped 30 Tr 0 5 3 2 2 0
cup
Fresh, raw, flowerets 3 10 Tr 0 2 1 1 Tr 0
Fresh, raw, chopped 1
or diced 25 Tr 0 5 3 2 2 0
cup
Frozen, chopped, 1
cooked 35 Tr 0 7 5 2 3 0
cup
Frozen, mashed
*** *** * * * * * * *
Birds Eye Veggie
Made *** *** * * * * * * *

Original 1/2
 cup 500 3 540 6 3 3 2 0

Roasted Garlic 1/2

600 3 450 6 3 3 2 0
cup
Sour Cream & Chives 1/2
900 6 600 8 3 5 3 0
cup
Green Giant *** *** * * * * * * *
Broccoli & Cheese 1/2
900 5 500 8 2 6 3 0
cup
Cheddar & Bacon 1/2
900 6 600 6 2 4 3 0
cup
Garlic & Herb 1/2
800 4.5 510 8 2 6 3 0
cup
Original w/ Olive Oil 1/2
& Sea Salt 800 5 560 7 2 5 3 0
cup
Caviar 1
40 3 680 Tr 0 Tr 4 0
Tbsp
Cayenne, dried spice 1/4
0 Tr 0 Tr Tr Tr Tr 0
tsp
Celery *** *** * * * * * * *
Cooked, diced pieces 1
25 Tr 0 6 2 4 1 0
cup
Cooked, stalk, 71/2”
long 2 15 Tr 0 3 1 2 Tr 0

Fresh, raw, diced 1

15 Tr 0 3 2 1 Tr 0
cup
Fresh, raw, stalk,
71/2” long 1 5 Tr 0 1 Tr 1 Tr 0

Fresh, sticks, 4" long 10

6 0 0 1 Tr 1 0 0
pc
Celery Seed 1 tsp 10 Tr 0 Tr Tr Tr Tr 0
CEREAL *** *** * * * * * * *
Low-Carb *** *** * * * * * * *
Adapt Your Life,
Choc Chip or Original 30 g 143 10 630 6 4 2 10 0

Catalina Crunch,
Cinnamon Toast or Dark 1/2
900 4 40 12 7 5 8 0
Chocolate cup

Keto and Co *** *** * * * * * * *

Hot Breakfast, Maple 2
Brown Sugar 500 2 360 13 8 5 3 0
Tbsp mix
Hot Breakfast, Plain 2
500 2 360 12 8 4 3 0
Tbsp mix
Regular *** *** * * * * * * *
All-Bran 1/2
800 2 23 23 9 14 4 0
cup
Apple Jacks 1
130 Tr 0 30 Tr 30 1 0
cup
Cap’n Crunch *** *** * * * * * * *

Crunchberries 3/4
110 2 16 22 Tr 22 1 0
cup
original 3/4
110 2 16 23 Tr 23 1 0
cup
Peanut Butter Crunch 3/4
110 3 25 21 Tr 21 2 0
cup
Cheerios *** *** * * * * * * *
Ancient Grains 3/4
110 2 16 22 2 20 3 0
cup
Apple Cinnamon 3/4
120 2 15 25 1 24 2 0
cup
 Banana Nut 3/4
110 1.5 12 22 2 20 2 0
cup
Chocolate 3/4
100 1.5 14 21 2 19 3 0
cup
Chocolate Peanut 3/4
Butter 120 4 30 21 2 19 3 0
cup
Frosted 3/4
100 1.5 14 22 2 20 2 0
cup
Honey Nut 3/4
110 2 16 22 2 20 3 0
cup
Multigrain 1
110 1.5 12 24 3 21 2 0
cup
Oat Crunch, 1
cinnamon 200 4.5 20 40 4 360 3 0
cup
original 1
100 2 18 21 3 18 3 0
cup
Protein, cinnamon 11/4
almond 220 4.5 18 40 3 37 7 0
cups
Protein, oats & honey 11/4
210 2.5 11 410 4 37 7 0
cups
Very Berry 3/4
110 1.5 12 22 2 20 2 0
cup
Chex *** *** * * * * * * *
Blueberry 3/4
130 2.5 17 24 1 23 1 0
cup
Chocolate 3/4
130 2.5 17 26 1 25 2 0
cup
Cinnamon 3/4
120 2.5 19 24 1 23 1 0
cup
Corn 1
110 Tr 0 26 1 25 2 0
cup
Frosted 3/4
110 Tr 0 27 0 27 1 0
cup
Honey Nut 3/4
130 Tr 0 28 Tr 28 2 0
cup
Multi Bran 3/4
150 1 6 40 6 34 3 0
cup
Rice 1
100 Tr 0 23 Tr 23 3 0
cup
Vanilla 3/4
120 2.5 19 24 1 23 1 0
cup
Wheat 3/4
170 Tr 0 380 5 33 5 0
cup
Cinnamon Toast 3/4
Crunch 130 3 21 25 1 24 2 0
cup
Cocoa Krispies 3/4
120 Tr 0 27 Tr 27 2 0
cup
Cocoa Puffs 3/4
110 1 8 23 1 22 Tr 0
cup
Corn Flakes *** *** * * * * * * *
Kellogg’s 1
100 Tr 0 24 Tr 24 2 0
cup
Total 1
cup 110 Tr 0 26 Tr 26 2 0

Corn Pops 1
120 Tr 0 28 Tr 28 1 0
cup
Cracklin’ Oat Bran 3/4
200 7 32 34 6 28 4 0
cup
Cream of Rice, as 1
prep 130 Tr 0 28 Tr 28 2 0
cup
Cream of Wheat, as 1
prep 150 Tr 0 32 1 31 4 0
cup
Crispix 1
110 1 8 26 Tr 26 1 0
cup
Crispix Cinnamon
Crunch 3/4 120 1 8 26 Tr 26 1 0
cup
Froot Loops 1
120 1 8 26 Tr 26 1 0
cup
Froot Loops, reduced 1
sugar 130 1 7 28 1 27 2 0
1/4 cup
Frosted Flakes 3/4
110 Tr 0 27 Tr 27 1 0
cup
Frosted Flakes, 1
reduced sugar 120 Tr 0 28 Tr 28 2 0
cup
Frosted Mini Wheats *** *** * * * * * * *
bite size 24
200 Tr 0 480 6 42 6 0
biscuits
regular size 5
180 Tr 0 42 5 37 5 0
biscuits
Golden Grahams 3/4
120 1 8 26 1 25 1 0
cup
Granola *** *** * * * * * * *
Bear Naked *** *** * * * * * * *
Cacao & Cashew 1/2
Butter (gluten free) 250 11 40 34 3 31 5 0
cup
Fit, Toasted Coconut 1/2
Almond 210 5 21 40 6 34 6 0
cup
Fit, Triple Berry 1/2
220 3.5 14 450 6 39 7 0
cup
Fit, V’nilla Almond 1/2
210 5 21 40 5 35 6 0
cup
Honey Almond 1/2
290 15 470 29 5 24 11 0
cup
Original Cinnamon 1/2
260 12 42 31 5 26 11 0
cup
Cascadian Farm Oats 2/3
& Honey 270 7 23 460 3 430 6 0
cup
homemade 1
601 29 44 650 11 540 18 0
cup
Honey Bunches of
Oats, Crunchy Honey 1/4
110 3 25 19 2 17 2 0
Roasted cup

Kashi *** *** * * * * * * *

Mountain Medley 1/2
220 7 29 37 6 31 6 0
cup
Orchard Spice 1/2
220 7 29 37 6 31 6 0
cup
Summer Berry 1/2
220 6 25 37 7 31 7 0
cup
Kellogg’s *** *** * * * * * * *

Low Fat w/ Raisins 1/2

190 3 14 40 3 37 4 0
cup
Low Fat w/ Raisins 2/3
230 3 12 490 4 450 5 0
cup
Special K Granola, 1/2
Touch of Honey 200 3 14 40 5 35 6 0
cup
Nature Valley *** *** * * * * * * *
Low Fat Fruit 2/3
210 3 13 44 3 410 4 0
cup
Protein, Cranberry 1/2
Almond 210 5 21 32 2 30 10 0
cup
Protein, Oats ’n Dark 1/2
Chocolate 210 5 21 32 2 30 10 0
cup
 Purely Elizabeth *** *** * * * * * * *

Ancient Grain, 1/3

Blueberry Hemp 130 5 35 18 2 16 3 0
cup
Ancient Grain, 1/3
Cranberry Pecan 140 7 450 18 2 16 3 0
cup
Ancient Grain, 1/3
original 140 6 39 18 2 16 3 0
cup
Ancient Grain, 1/3
Pumpkin Cinnamon 140 6 39 17 2 15 4 0
cup
Chocolate Sea Salt + 1/3
Peanut Butter 130 5 35 17 2 15 3 0
cup
Grain Free, Banana 1/3
Nut Butter 150 11 660 9 2 7 5 0
cup
Grain Free, Coconut 1/3
Cashew 170 13 690 9 2 7 5 0
cup
Maple + Almond 1/3
Butter 140 6 39 19 3 16 4 0
cup
Superfood, Dark 1/3
Chocolate Strawberry 140 6 39 20 3 17 3 0
cup
Superfood, Pumpkin 1/3
Spice (grain free) 160 12 680 10 2 8 5 0
cup
Quaker *** *** * * * * * * *
Low Fat w/ Raisins 2/3
220 3 12 450 3 42 4 0
cup
Oats & Honey 1/2
210 6 26 35 3 32 5 0
cup
Sun Country w/ 1/2
Almonds 270 10 33 380 3 35 7 0
cup
Granola, Low Carb *** *** * * * * * * *
Diabetic Kitchen
Cinnamon Pecan Granola 1/3
160 14 790 8 5 3 4 0
Cereal cup

Julian Bakery
ProGranola *** *** * * * * * * *

Espresso 1/2
920 3.5 34 17 14 3 12 0
cup
Peanut Butter Cluster 1/2
cup 110 6 490 16 14 2 12 0

Vanilla Cinnamon 1/2

970 4.5 42 14 12 2 12 0
cup
Vanilla Cluster 1/2
830 3 33 17 15 2 12 0
cup
Honey Smacks 3/4
100 Tr 0 24 1 23 2 0
cup
Kashi, GOLEAN, 3/4
Cinnamon Crisp 180 4 20 32 9 23 11 0
cup
Kashi, GOLEAN, 11/4
original 180 2 10 40 13 27 12 0
cups
Kix Berry Berry 3/4
100 1 9 23 Tr 23 Tr 0
cup
Kix original 11/4
100 1 9 25 3 22 2 0
cup
Life Cinnamon 3/4
120 1 8 25 2 23 3 0
cup
Life Honey Graham 3/4
120 1 8 25 2 23 3 0
cup
Life original 3/4
 cup 120 1 8 25 2 23 3 0

Lucky Charms 3/4

110 Tr 0 22 1 21 2 0
cup
Lucky Charms 1
Chocolate 120 1 8 26 1 25 1 0
cup
Malt-O-Meal, as prep 1
110 Tr 0 23 1 22 4 0
cup
Malt-O-Meal, 1
Chocolate, as prep 120 Tr 0 25 1 24 3 0
cup
Maltex, as prep 1
190 1 5 39 2 37 6 0
cup
Oatmeal, warm - see
Oatmeal *** *** * * * * * * *

Product 19 1
100 Tr 0 25 1 24 2 0
cup
Puffed rice 1
600 Tr 0 13 Tr 13 Tr 0
cup
Puffed rice, Quaker 1
500 Tr 0 12 Tr 12 Tr 0
cup
Puffed wheat 1
450 Tr 0 10 Tr 10 2 0
cup
Raisin Bran *** *** * * * * * * *
General Mills Raisin 3/4
Nut Bran 200 4 18 42 5 37 4 0
cup
General Mills Total 1
Raisin Bran 170 1 5 42 5 37 3 0
cup
General Mills 1
Wheaties Raisin Bran 180 Tr 0 450 5 37 4 0
cup
Kellogg’s Raisin Bran 1
190 1 5 460 7 39 5 0
cup
Kellogg’s Raisin Bran 1
Crunch 190 1 5 450 4 410 3 0
cup
Kraft Post Raisin 1
Bran 190 2 9 450 7 380 6 0
cup
Malt-O-Meal Raisin
Bran 1 210 1 4 450 8 37 5 0
cup

Rice Chex, General 1

Mills 100 Tr 0 23 Tr 23 2 0
cup
Rice Krispies,
Kellogg’s *** *** * * * * * * *

Cocoa 3/4
120 1 8 27 0 27 1 0
cup
Frosted 3/4
120 Tr 0 27 Tr 27 2 0
cup
original 1
130 Tr 0 28 Tr 28 2 0
1/4 cup
Strawberry 1
120 Tr 0 26 Tr 26 2 0
cup
Shredded Wheat *** *** * * * * * * *
Kashi Berry Fruitful 32
190 1 5 470 6 410 7 0
biscuits
Kashi Cinnamon 31
Harvest 200 1 5 480 7 410 7 0
biscuits
Kashi Island Vanilla 29
200 1 5 470 6 410 7 0
biscuits
Kellogg’s Miniatures 30
100 Tr 0 24 4 20 3 0
biscuits
large frosted biscuits 2
160 1 6 360 6 30 5 0
biscuits
 Post Original 1
Shredded Wheat, spoon 170 Tr 0 410 6 35 5 0
cup
size

Post Frosted 1
Shredded Wheat 180 Tr 0 44 5 39 4 0
cup
Special K 1
120 Tr 0 22 Tr 22 7 0
cup
Special K Low Carb 3/4
100 3 27 14 4 10 10 0
cup
Total - see Corn
Flakes & Raisin Bran *** *** * * * * * * *

Total Whole Grain 3/4

100 Tr 0 23 3 20 2 0
cup
Trix 1
130 2 14 28 1 27 1 0
cup
Wheaties 3/4
100 Tr 0 22 3 19 3 0
cup
Cereal Bar *** *** * * * * * * *
Kashi, fruit filled 1 130 3 21 25 3 22 2 0
Nutrigrain, fruit filled 1 140 3 19 27 Tr 27 2 0
Chalupa - see
individual restaurant *** *** * * * * * * *
listings

CHEESE *** *** * * * * * * *

American,
pasteurized cheese *** *** * * * * * * *

fat free 1
30 Tr 0 3 0 3 5 0
slice
low fat 1
40 2 450 Tr 0 Tr 5 0
slice
regular 1 oz 110 9 740 Tr 0 Tr 6 0
Blue cheese 1 oz 100 8 720 Tr 0 Tr 6 0
crumbled 1
478 39 740 3 0 3 29 0
cup
Cheddar *** *** * * * * * * *
1 slice, regular 1 oz 110 9 740 Tr 0 Tr 7 0
1" cube 1 700 6 770 Tr 0 Tr 4 0
low fat slice 1 oz 500 2 360 Tr 0 Tr 7 0
shredded 1
461 380 740 2 0 2 28 0
cup
Cheese food,
pasteurized 1 oz 900 7 700 2 0 2 5 0

Cheese spread *** *** * * * * * * *

cream cheese base 1 oz 800 8 900 Tr 0 Tr 2 0
pasteurized 1 oz 800 6 680 3 0 3 5 0
Velveeta 1 oz 900 6 600 3 0 3 5 0
Colby 1 oz 110 9 740 Tr 0 Tr 7 0
Colby, low fat 1 oz 500 2 360 Tr 0 Tr 7 0
Cottage cheese *** *** * * * * * * *
regular, creamed, 4
fat *** *** * * * * * * *
 large curd 1 210 9 39 7 0 7 23 0
cup
small curb 1
220 10 410 8 0 8 25 0
cup
with fruit 1
220 9 37 10 Tr 10 24 0
cup
low fat, 2 fat 1
190 6 28 8 0 8 27 0
cup
low fat, 1 fat 1
160 2 11 6 0 6 28 0
cup
low fat, 1 fat w/ 1
vegetables 150 2 12 7 0 7 25 0
cup
fat free 1
100 Tr 0 10 0 10 15 0
cup
dry curd, uncreamed, 1
nonfat 100 Tr 0 10 0 10 15 0
cup
Cream cheese *** *** * * * * * * *
regular 1 oz 100 10 900 1 0 1 2 0
regular 1
500 5 900 Tr 0 Tr Tr 0
Tbsp
regular, whipped 1
35 3 770 Tr 0 Tr Tr 0
Tbsp
low fat/light 1
30 2 600 1 0 1 1 0
Tbsp
low fat, whipped 1
20 2 900 Tr 0 Tr Tr 0
Tbsp
fat free 1 oz 30 Tr 0 2 0 2 4 0
strawberry flavor,
Philadelphia 1 oz 710 5 630 4 0 4 1 0

vegetable flavor,
Philadelphia 1 oz 730 6 740 2 0 2 2 0

Feta 1 oz 800 6 680 1 0 1 4 0

crumbled 1
400 32 720 6 0 6 21 0
cup
Fontina 1 oz 110 9 740 Tr 0 Tr 7 0
shredded 1
420 34 730 2 0 2 28 0
cup
Gruyère 1 oz 118 9 690 Tr 0 Tr 8 0
Goat cheese, soft 1 oz 800 6 680 Tr 0 Tr 5 0
Goat cheese, semisoft 1 oz 100 9 810 Tr 0 Tr 6 0
Goat cheese, hard 1 oz 130 10 690 Tr 0 Tr 9 0
Manchego 1 oz 120 10 750 0 0 0 7 0
Mascarpone 1 oz 123 13 960 0 0 0 2 0
Monterey *** *** * * * * * * *
regular 1 oz 110 9 740 Tr 0 Tr 7 0
shredded 1
420 34 730 Tr 0 Tr 28 0
cup
low fat 1 oz 900 6 600 Tr 0 Tr 8 0
low fat shredded 1
350 24 620 Tr 0 Tr 32 0
cup
Mozzarella *** *** * * * * * * *
burrata, BelGioioso 1 oz 710 7 890 0 0 0 5 0
fat free, shredded 1
170 0 0 4 2 2 360 0
cup
 part skim, 1 slice 1 oz 700 5 640 Tr 0 Tr 7 0

part skim, shredded 1

334 22 590 6 0 6 27 0
cup
whole milk, regular, 1
slice 1 oz 900 6 600 Tr 0 Tr 6 0

whole milk, regular, 1

shredded 340 25 660 3 0 3 25 0
cup
Muenster *** *** * * * * * * *
low fat, sliced 1 oz 800 5 560 Tr 0 Tr 7 0
regular, shredded 1
420 34 730 1 0 1 27 0
cup
regular, sliced 1 oz 100 9 810 Tr 0 Tr 7 0
Neufchatel 1 oz 702 7 9 1 0 1 3 0
Parmesan, grated 1
431 29 610 4 0 4 39 0
cup
Parmesan, grated 1
20 1 450 Tr 0 Tr 2 0
Tbsp
Processed (Velveeta) 1 oz 700 4 510 3 0 3 4 0
Provolone *** *** * * * * * * *
regular 1 oz 100 8 720 Tr 0 Tr 7 0
reduced fat 1 oz 800 5 560 Tr 0 Tr 7 0
Ricotta *** *** * * * * * * *
regular 1
431 32 670 8 0 8 28 0
cup
part skim 1
340 20 530 13 0 13 28 0
cup
Romano, grated 1 oz 110 8 650 1 0 1 9 0
Roquefort, sheep’s
milk 1 oz 110 9 740 Tr 0 Tr 6 0

Swiss *** *** * * * * * * *

low fat, 1 slice 1 oz 500 1 18 Tr 0 Tr 8 0
low fat, shredded 1
190 6 28 4 0 4 31 0
cup
regular, 1 slice 1 oz 110 8 650 2 0 2 8 0
regular, shredded 1
411 30 660 6 0 6 29 0
cup
Cheese Puffs or
Twists 1 oz 160 10 560 15 Tr 15 2 0

Cheeze
Cheeze Whiz
Whiz 2
900 7 700 3 Tr 3 4 0
Tbsp
Cheeze
Cheeze Whiz
Whiz Light 2
800 3 34 6 Tr 6 6 0
Tbsp
Cherries *** *** * * * * * * *
Fresh, sweet 10 500 Tr 0 13 2 11 Tr 0
Sour, canned, water 1
packed 900 Tr 0 22 3 19 2 0
cup
Sour, frozen, 1
unsweetened 700 Tr 0 17 3 14 1 0
cup
Sweet, canned, water 1
packed 110 Tr 0 29 4 25 2 0
cup
Sweet dark, frozen, 1
unsweetened 900 0.5 5 22 3 19 2 0
cup
 Cherry Pie Filling,
canned 3 oz 100 Tr 0 24 tr 24 Tr 0

Chestnut - see Nuts *** *** * * * * * * *

Chewing Gum *** *** * * * * * * *
Block 1 20 Tr 0 5 Tr 5 0 0
Bubble Yum, all
regular flavors 1 25 0 0 6 0 6 0 0

Chiclets 10 40 Tr 0 11 Tr 11 0 0
Dentyne Ice, all
regular flavors 2 5 0 0 2 0 2 0 0

Ice Breakers 1 10 0 0 2 0 2 0 0
Orbit 1 5 0 0 1 0 0 0 1
Orbit White 2 5 0 0 2 0 0 0 2
Pur 2 10 0 0 2 0 0 0 2
Stick 1 7 Tr 0 2 Tr 2 0 0
Sugarless 1 pc 5 Tr 0 2 0 2 0 0
Trident, all flavors, 1"
sticks 1 5 0 0 1 0 1 0 0

Wrigley’s *** *** * * * * * * *

regular 1 10 0 0 2 0 2 0 0
Eclipse 2 pc 5 0 0 2 0 2 0 0
Extra, sugar free 1 5 0 0 2 0 2 0 0
Chex
Chex Mix
Mix, 1 oz 2/3
120 3 23 21 1 20 3 0
cup
CHICKEN *** *** * * * * * * *
Giblets, simmered, 1
chopped 230 7 27 Tr 0 Tr 39 0
cup
Fried Chicken,
batter dipped *** *** * * * * * * *

1/2 breast, bone

removed 5 oz 361 19 480 13 Tr 13 35 0

drumstick, avg size 1 190 11 520 6 Tr 6 16 0

thigh, avg size 1 240 14 530 8 Tr 8 19 0
wing, avg size 1 160 11 620 5 Tr 5 10 0
Fried Chicken,
breaded, boneless pieces 6 pc 290 18 560 16 Tr 16 15 0

Liver, simmered 3 oz 140 6 39 Tr 0 Tr 21 0

Neck, simmered 1 900 7 700 0 0 0 8 0
Roast Chicken *** *** * * * * * * *
1/2 breast, bone 3.5
removed 190 8 380 0 0 0 29 0
oz
drumstick, avg size 1 110 6 490 0 0 0 14 0
thigh, avg size 1 150 10 600 0 0 0 16 0
wing, avg size
 1 100 7 630 0 0 0 9 0
white meat, skinless, 1
chopped 210 6 26 0 0 0 380 0
cup
dark meat, skinless, 1
chopped 250 13 470 0 0 0 33 0
cup
light & dark meat, 1
skinless, chopped 230 9 35 0 0 0 35 0
cup
canned, boneless 5 oz 230 10 39 0 0 0 32 0
Stewed Chicken *** *** * * * * * * *
white meat (breast), 1
skinless, chopped 210 4 17 0 0 0 410 0
cup
dark meat, skinless, 1
chopped 270 13 430 0 0 0 360 0
cup
light & dark meat, 1
skinless, chopped 250 10 360 0 0 0 380 0
cup
drumstick, skinless
1 800 3 34 0 0 0 13 0
thigh, skinless 1 110 5 410 0 0 0 14 0
(Other Chicken
Products, see: *** *** * * * * * * *

Bologna, Hot Dog,

Salami, Sausage & specific *** *** * * * * * * *
entrées)

Chicken Nuggets *** *** * * * * * * *

Frozen, cooked 3 oz 250 17 610 12 2 10 13 0
Chicken Roll, light
meat 2 oz 600 2 30 3 0 3 10 0

Chicken Wings *** *** * * * * * * *

Perdue Buffalo-Style
Glazed Jumbo Wings 3 oz 140 9 580 1 0 1 13 0

Perdue Chicken
wings, Savory Herb w/ 4 oz 200 12 540 3 0 3 17 0
Roasted Garlic

Tyson Any’Tizers
Bone-In Hot Wings, 3 oz 190 13 620 3 0 3 14 0
Buffalo Style

Chickpeas, cooked 1/2

130 2 14 23 6 17 7 0
cup
Chili Powder 1 tsp 10 Tr 0 1 Tr 1 Tr 0
Chili w/ Beans, 1
Hormel, canned 190 7 33 18 3 15 17 0
cup
Chili Con Carne w/ 1
Beans, canned 300 13 39 28 10 18 17 0
cup
Chimichanga - see
individual restaurant *** *** * * * * * * *
listings

Chips - see Corn

Chips, Potato Chips & *** *** * * * * * * *
other specific listings

Chives, raw, chopped 1

0 Tr 0 Tr Tr Tr Tr 0
Tbsp
Chives, freeze-dried 1
0 Tr 0 Tr Tr Tr Tr 0
Tbsp
 Chocolate for
*** *** * * * * * * *
Baking

(See also Candy for

other chocolates) *** *** * * * * * * *

Mexican baking
chocolate 1 sq 900 3 30 16 Tr 16 Tr 0

Nestlé Milk 1
Chocolate Morsels 700 3 39 9 0 9 Tr 0
Tbsp
Nestlé Semi-Sweet 1
Chocolate Morsels 700 3 39 9 Tr 9 Tr 0
Tbsp
Nestlé Premiere 1
White Chocolate Morsels 700 3 39 9 0 9 0 0
Tbsp

Unsweetened for
baking, solid 1 sq 150 15 900 9 5 4 4 0

Unsweetened, liquid 1 oz 130 14 970 10 5 5 3 0

Chocolate for
Snacking - see Sweets, *** *** * * * * * * *
Low Carb

Cilantro, raw 1/4

0 Tr 0 Tr Tr Tr Tr 0
cup
Cilantro, dried
(coriander) 1 tsp 0 Tr 0 Tr Tr Tr Tr 0

Cinnamon, ground 1 tsp 5 Tr 0 2 1 1 Tr 0

Cinnamon Roll w/
icing, Pillsbury 1 150 5 30 23 Tr 23 2 0

Cinnamon Sweet
Roll w/ raisins & glaze, 2 1 220 10 410 31 1 30 4 0
3/4"

Clam Chowder - see

Soup *** *** * * * * * * *

Clams - see
Fish/Seafood *** *** * * * * * * *

Cloves, ground 1 tsp 5 Tr 0 1 Tr 1 Tr 0

Cocoa Mix - see
Beverages,
Cocoa/Chocolate, and *** *** * * * * * * *
Mixes

Cocoa, unsweetened 1
powder 10 Tr 0 3 2 1 1 0
Tbsp
Coconut *** *** * * * * * * *
Chips/flakes, dried, 1
unsweetened 400 40 900 16 8 8 4 0
cup
Dried, sweetened, 1
shredded 461 33 650 44 4 40 3 0
cup
Dried, unsweetened,
shredded 1 oz 190 18 850 7 5 2 2 0

Fresh piece, 2" x 2" x

1/2" 1 pc 160 15 840 7 4 3 2 0

Fresh, shredded, not 1

packed 280 27 870 12 7 5 3 0
cup
Coconut Cream, 1
canned, unsweetened 700 3 39 10 0 10 Tr 0
Tbsp
 Coconut Milk,
canned *** *** * * * * * * *

Light/lite, KA-ME 1
160 16 900 4 0 4 0 0
cup
Regular 1
451 480 960 6 0 6 5 0
cup
Coffee - see
Beverages, Coffee *** *** * * * * * * *

Coleslaw 1/2
450 2 40 8 Tr 8 Tr 0
cup
Collards *** *** * * * * * * *
Fresh, chopped, 1
cooked 500 Tr 0 9 5 4 4 0
cup
Frozen, chopped, 1
cooked 600 Tr 0 12 5 7 5 0
cup
Condiments - see
Sauce or specific listings *** *** * * * * * * *

COOKIES, 2 1/4"
dia, unless noted *** *** * * * * * * *

(See also Sweets,

Low Carb) *** *** * * * * * * *

Animal Crackers, 1"

dia, sm box 2 oz 250 8 29 42 Tr 42 4 0

Butter Cookie 1 25 Tr 0 4 0 4 Tr 0
Chocolate Chip,
regular 1 800 5 560 9 Tr 9 Tr 0

Chocolate Chip,
reduced fat 1 450 2 40 7 Tr 7 Tr 0

Coconut Cookie, 2" 1 100 3 27 17 Tr 17 Tr 0

Fig Bar 1 600 1 15 11 Tr 11 Tr 0
Molasses cookie 1 700 2 26 11 Tr 11 Tr 0
Oatmeal, plain, 25/8" 1 700 3 39 10 Tr 10 1 0
Oatmeal w/ raisins,
25/8" 1 700 2 26 10 Tr 10 Tr 0

Peanut Butter, plain,

3" 1 100 5 450 12 Tr 12 2 0

Pecan Shortbread, 2" 1 800 5 560 8 Tr 8 Tr 0

Sandwich Cookie, w/
filling, 1 1/2” dia, round *** *** * * * * * * *

chocolate w/ creme
filling 1 500 2 360 8 Tr 8 Tr 0

chocolate w/ creme
filling, chocolate coated 1 800 5 560 11 Tr 11 Tr 0

chocolate w/ extra
creme filling 1 700 3 39 9 Tr 9 Tr 0

peanut butter
sandwich 1 700 3 39 9 Tr 9 1 0

sugar wafer w/ creme

filling, sm 1 20 Tr 0 3 0 3 Tr 0

sugar wafer w/ creme

filling, lg 1 450 2 40 6 Tr 6 Tr 0
 vanilla w/ creme
filling 1 500 2 360 7 Tr 7 Tr 0

vanilla w/ creme
filling, oval 1 700 3 39 11 Tr 11 Tr 0

Shortbread, plain,
15/8" square 1 40 2 450 5 Tr 5 Tr 0

Snickerdoodle 1 141 6 39 20 0 20 2 0
Sugar Cookie, regular 1 700 3 39 10 Tr 10 Tr 0
Wafer, chocolate 1 25 Tr 0 4 Tr 4 Tr 0
Wafer, vanilla 1 30 Tr 0 4 Tr 4 Tr 0
Wafer, vanilla, low
fat 1 20 Tr 0 3 Tr 3 Tr 0

Cooking Spray, 1
nonstick, 1/3 second spray 0 Tr 0 Tr 0 Tr 0 0
spray
Corn *** *** * * * * * * *
Canned, drained 1/2
solids 700 Tr 0 15 2 13 2 0
cup
Canned, cream style 1/2
kernels 900 Tr 0 23 2 21 2 0
cup
Fresh, sweet white or
yellow, 7" cob, cooked 1 ear 110 1 8 26 3 23 3 0

Frozen kernels, 1/2

cooked 700 Tr 0 16 2 14 2 0
cup
Corn Cake, butter
flavor (see also Rice Cake) 1 40 Tr 0 8 Tr 8 Tr 0

Corn Chips *** *** * * * * * * *

Barbecue flavor 1 oz 150 9 540 16 2 14 2 0
Regular 1 oz 150 8 480 18 2 16 2 0
Tortilla type *** *** * * * * * * *
blue corn 1 oz 143 7 44 18 2 16 2 0
low fat or baked 1 oz 120 2 15 23 2 21 3 0
nacho cheese flavor 1 oz 150 7 42 18 1 17 2 0
nacho flavor, reduced
fat 1 oz 130 4 28 20 1 19 3 0

ranch flavor 1 oz 140 7 450 18 1 17 2 0

taco flavor 1 oz 140 7 450 18 2 16 2 0
white corn 1 oz 140 7 450 19 2 17 2 0
yellow corn 1 oz 140 6 39 19 1 18 2 0
Corn Grits (hominy)
- see Grits *** *** * * * * * * *

Corn Syrup, light 1

600 Tr 0 17 0 17 0 0
Tbsp
Corn Syrup, dark 1
600 0 0 16 0 16 0 0
Tbsp
Cornbread, 2 x 3" 1 pc 190 6 28 29 1 28 4 0
Corned Beef 3 oz 210 13 560 0 0 0 23 0
 Corned Beef Hash, 1
canned, Hormel 390 24 550 22 3 19 21 0
cup

Cornish Hen, roasted 1/2

340 24 640 0 0 0 29 0
bird
Cornmeal, yellow or
white, dry form *** *** * * * * * * *

Self rising 1
491 2 4 104 10 930 12 0
cup
Whole grain 1
440 4 8 940 9 850 10 0
cup
Cornstarch 1
30 Tr 0 7 Tr 7 Tr 0
Tbsp
Cottage Cheese - see
Cheese *** *** * * * * * * *

Crab - see
Fish/Seafood *** *** * * * * * * *

Crab cake 1 160 10 560 5 Tr 5 11 0

Cracker
Cracker Jacks
Jacks 1/2
120 2 15 23 1 22 2 0
cup
CRACKERS *** *** * * * * * * *
Cheese crackers, 1"
squares 10 500 3 540 6 Tr 6 1 0

Club crackers,
Keebler 4 700 3 39 9 Tr 9 Tr 0

Graham crackers,
21/2" square 3 900 2 20 16 Tr 16 2 0

Matzo, plain, 6"

square 1 110 Tr 0 23 Tr 23 3 0

Melba toast, plain 4 450 Tr 0 9 Tr 9 2 0

Oyster crackers 25 110 2 16 19 Tr 19 2 0
Ritz Bitz w/ peanut
butter, 1.25 oz bag 1 170 10 530 20 1 19 4 0

Ritz crackers, regular 5 800 4 450 10 Tr 10 1 0

Ritz crackers, reduced
fat 5 700 2 26 11 0 11 1 0

Rye crispbread, Rye

Krisp wafer 1 900 Tr 0 21 4 17 2 0

Rye crispbread, Wasa

Rye 1 35 Tr 0 8 2 6 Tr 0

Saltine crackers 5 600 1 15 11 Tr 11 1 0

Sandwich crackers,
11/2" dia *** *** * * * * * * *

cheese filled 2 600 3 450 8 Tr 8 1 0

peanut butter filled 2 700 3 39 8 Tr 8 2 0
peanut butter filled,
cheese cracker 2 600 3 450 7 Tr 7 2 0

Snack crackers,
round, 2" dia 5 800 4 450 10 Tr 10 1 0

Sociables 7 700 4 510 9 0 9 1 0

Triscuits, whole
wheat 5 100 3 27 16 2 14 2 0
 Town House crackers 5 800 5 560 10 Tr 10 Tr 0

Whole wheat, thin

squares 8 800 3 34 10 Tr 10 1 0

Cranberries *** *** * * * * * * *

Dried, sweetened 1/4
900 Tr 0 25 2 23 Tr 0
cup
Fresh, raw 1/2
25 Tr 0 6 2 4 Tr 0
cup
Cranberry-Orange 2
Relish 600 Tr 0 16 0 16 Tr 0
Tbsp
Cranberry Sauce *** *** * * * * * * *
jellied, canned 1
900 Tr 0 22 Tr 22 Tr 0
slice
whole berry, canned 1/4
112 0 0 28 1 27 1 0
cup
Cream Cheese - see
Cheese, Cream Cheese *** *** * * * * * * *

Cream of Tartar 1 tsp 10 0 0 2 0 2 0 0

Cream of Wheat 1
cereal, as prep 130 Tr 0 28 1 27 4 0
cup
Cream of Wheat 1
cereal, instant, as prep 150 Tr 0 32 1 31 4 0
cup
Cream Puff, 2" x
31/2” 1 290 18 560 27 Tr 27 7 0

Cream, Whipped
Topping *** *** * * * * * * *

Cool Whip *** *** * * * * * * *

Extra Creamy 2
25 2 720 2 0 0 2 0
Tbsp
Fat Free 2
15 0 0 3 0 3 0 0
Tbsp
Lite 2
20 1 450 3 0 3 0 0
Tbsp
Original 2
25 1.5 540 3 0 3 0 0
Tbsp
Sugar Free 2
20 1 450 3 0 3 0 0
Tbsp
Heavy, whipped 2
821 880 970 7 0 7 5 0
cups
Heavy, whipped 2
103 11 970 Tr 0 Tr Tr 0
Tbsp
Light, whipped 2
701 740 950 7 0 7 5 0
cups
Light, whipped 2 450 5 100 Tr 0 Tr Tr 0
Tbsp
Pressurized, in can 1
10 Tr 0 Tr 0 Tr Tr 0
Tbsp
Creamer - see
Beverages, Creamer *** *** * * * * * * *

Crème Fraiche 2
110 11 900 1 0 1 1 0
Tbsp
Croissant, butter
flavor, 4" 1 230 12 470 26 2 24 5 0

Croissant w/ Egg,
Bacon, Cheese - see *** *** * * * * * * *
Breakfast Sandwich

Croutons *** *** * * * * * * *

plain 1/2
600 Tr 0 11 Tr 11 2 0
cup
 seasoned 1/2
900 4 40 13 1 12 2 0
cup
Croutons, low carb *** *** * * * * * * *
Linda’s Diet Delites
Low Carb croutons (all 1/2
900 3.5 35 14 12 2 12 0
flavors) pkg

Moon Cheese
Toppers *** *** * * * * * * *

Bacon 1
700 5 640 0 0 0 5 0
svg
Italian Herb 1
700 5 640 0 0 0 5 0
svg
Parmesan 1
680 5 660 0 0 0 5 0
svg
Cucumber *** *** * * * * * * *
Fresh, peeled, diced 1/2
8 Tr 0 1 Tr 1 0 0
cup
Fresh, peeled, whole,
8 1/4" long 1 35 Tr 0 6 2 4 2 0

Fresh, peeled, sliced 1

15 Tr 0 3 Tr 3 Tr 0
cup
Fresh, unpeeled,
whole, 8 1/4" long 1 450 Tr 0 11 2 9 2 0

Fresh, unpeeled, 1
sliced 15 Tr 0 4 Tr 4 Tr 0
cup
Cucumber Salad, 3/4
mayo dressing 120 10 750 9 2 7 2 0
cup
Curry Powder 1 tsp 5 Tr 0 1 Tr 1 Tr 0
Custard, egg *** *** * * * * * * *
Caramel (flan) 1/2
220 6 25 35 0 35 7 0
cup
Vanilla 1/2
150 7 42 15 0 15 7 0
cup
Dandelion Greens, 1
chopped, cooked 35 Tr 0 7 3 4 2 0
cup
Danish Pastry,
approx 4" dia *** *** * * * * * * *

Cheese 1 270 16 530 26 Tr 26 6 0

Cinnamon Toast
Crunch 1 260 15 520 29 Tr 29 5 0

Fruit filled 1 260 13 450 34 1 33 4 0

Lemon 1 260 13 450 34 1 33 4 0
Nut 1 280 16 510 30 1 29 5 0
Date, Deglet Noor,
pitted *** *** * * * * * * *

chopped 1
420 Tr 0 110 11 990 4 0
cup
whole 1 20 Tr 0 5 Tr 5 Tr 0
 Date, Medjool,
pitted 1 700 Tr 0 18 2 16 Tr 0

Dessert - see Ice

Cream, Frozen Dessert, *** *** * * * * * * *
or specific listings

Dessert Topping -
see Topping *** *** * * * * * * *

Dill Seed 1
5 Tr 0 1 Tr 1 Tr 0
tsp
Dill Weed *** *** * * * * * * *
Dried 1
0 Tr 0 Tr Tr Tr Tr 0
tsp
Raw, sprigs 5 0 Tr 0 Tr 0 Tr Tr 0
Doughnut *** *** * * * * * * *
Cake Doughnuts,
regular ring type, *** *** * * * * * * *
approx 3" dia

chocolate frosting 1 190 11 520 22 Tr 22 2 0

chocolate, sugared
or glazed 1 180 8 40 24 Tr 24 2 0

plain 1 230 13 510 25 Tr 25 3 0

sugared or glazed 1 190 10 470 23 Tr 23 2 0
French Cruller,
glazed 1 170 8 42 24 Tr 24 1 0

Yeast Doughnuts,
regular ring type, *** *** * * * * * * *
approx 3" dia

creme filled 1 310 21 610 26 Tr 26 5 0

custard filled 1 236 16 610 20 1 19 4 0
glazed 1 240 14 530 27 Tr 27 4 0
jelly filled 1 290 16 500 33 Tr 33 5 0
Dressing - see
Salad Dressing *** *** * * * * * * *

Dried Fruit - see

specific listings, and *** *** * * * * * * *
Trail Mix

Duck, roasted *** *** * * * * * * *

Meat only 1/2
440 25 510 0 0 0 520 0
duck
Meat only, 1
chopped 280 16 510 0 0 0 33 0
cup
Éclair, 5" x 2" 1 260 16 550 24 Tr 24 6 0
Edamame - see
Soybeans *** *** * * * * * * *

EGG *** *** * * * * * * *

Raw *** *** * * * * * * *
medium, whole 1 600 4 600 Tr 0 Tr 6 0
large, whole 1 700 5 640 Tr 0 Tr 6 0
extra large, whole
 1 800 6 680 Tr 0 Tr 7 0
white only, large 1 15 Tr 0 Tr 0 Tr 4 0
yolk only, large 1 500 5 900 Tr 0 Tr 3 0
Prepared (1 lg
egg/svg) *** *** * * * * * * *

fried 1 900 7 700 Tr 0 Tr 6 0

hard boiled, 1
chopped 210 14 600 2 0 2 17 0
cup
hard boiled, whole 1 800 5 560 Tr 0 Tr 6 0
omelet, plain 1 100 7 630 Tr 0 Tr 7 0
poached 1 700 5 640 Tr 0 Tr 6 0
scrambled 1 100 8 720 1 0 1 7 0
Egg Substitute or
Imitation *** *** * * * * * * *

frozen 1/4
100 7 630 2 0 2 7 0
cup
liquid 1.5
40 2 450 Tr 0 Tr 6 0
fl oz
liquid, egg whites 3
only 25 0 0 1 0 1 5 0
Tbsp
powdered 1/3
450 1 20 2 0 2 6 0
oz
Eggplant, cubed, 1
cooked 35 Tr 0 9 3 6 Tr 0
cup
Eggplant 1/2
Parmigiana 266 16 540 26 3 23 6 0
cup
Eggroll *** *** * * * * * * *
Chicken 1 160 4 23 23 2 21 8 0
Pork 1 190 6 28 25 2 23 9 0
Vegetable 1 150 4 24 25 2 23 5 0
Enchilada - see
Frozen Dinner or
individual restaurant *** *** * * * * * * *
listings

Enchirito - see
individual restaurant *** *** * * * * * * *
listings

Endive, raw *** *** * * * * * * *

chopped 1
10 Tr 0 2 2 0 Tr 0
cup
head 1 900 1 10 17 16 1 6 0
Energy Bar, low
carb *** *** * * * * * * *

Atkins Advantage
Chocolate Chip 1 200 8 360 18 6 12 17 0
Granola Bar

Atkins Advantage
S’mores Bar 1 220 9 37 27 12 15 17 0

English Muffin -
see Bread *** *** * * * * * * *

English Muffin w/
Egg, Cheese &
Canadian Bacon - see *** *** * * * * * * *
Breakfast Sandwich

Equal
Equal sweetener 1
0 0 0 Tr 0 Tr Tr 0
pkt
Fig *** *** * * * * * * *
dried 1 20 Tr 0 5 Tr 5 Tr 0
fresh, medium 1 35 Tr 0 10 2 8 Tr 0
FISH/SEAFOOD *** *** * * * * * * *
Abalone, fried 3
160 6 34 9 0 9 17 0
oz
Anchovy, canned
in oil 5 40 2 450 0 0 0 6 0

Bass *** *** * * * * * * *

freshwater, baked 3
120 4 30 0 0 0 21 0
oz
sea bass, baked 3
110 2 16 0 0 0 20 0
oz
striped, baked 3
110 3 25 0 0 0 19 0
oz
Bluefish, baked 3
140 5 32 0 0 0 22 0
oz
Catfish *** *** * * * * * * *
breaded, fried 3
200 11 500 7 Tr 7 15 0
oz
farmed, baked 3
130 7 480 0 0 0 16 0
oz
wild, baked 3
900 2 20 0 0 0 16 0
oz
Caviar, black or 1
red 40 3 680 Tr 0 Tr 4 0
Tbsp
Clams *** *** * * * * * * *
breaded, fried 3/4
451 26 520 39 Tr 39 13 0
cup
canned, drained 3
130 2 14 4 0 4 22 0
oz
canned, drained 1
240 3 11 8 0 8 410 0
cup
raw 3
600 Tr 0 2 0 2 11 0
oz
raw 1
10 Tr 0 Tr 0 Tr 2 0
med
steamed 3
130 2 14 4 0 4 22 0
oz
Cod, baked or 3
broiled 900 Tr 0 0 0 0 20 0
oz
Crab, Alaska
king *** *** * * * * * * *

steamed 3
800 1 11 0 0 0 17 0
oz
steamed 1
130 2 14 0 0 0 26 0
leg
Crab, blue *** *** * * * * * * *
canned 3
800 1 11 0 0 0 17 0
oz
steamed 3
900 2 20 0 0 0 17 0
oz
Crab, Dungeness, 3
steamed 900 1 10 Tr 0 Tr 19 0
oz

Crab, imitation 3 800 Tr 0 13 Tr 13 7 0

 oz
Crab cake 1 160 10 560 5 Tr 5 11 0
Fish fillet breaded, 3
fried 200 11 500 14 Tr 14 13 0
oz
Fish stick,
breaded, fried, 4" x 1" 1 700 4 510 6 Tr 6 3 0

Flounder, baked or 3
broiled 100 1 9 0 0 0 21 0
oz
Frozen - see Fish,
Frozen *** *** * * * * * * *

Grouper, baked or 3
broiled 100 1 9 0 0 0 21 0
oz
Haddock *** *** * * * * * * *
baked or broiled 3
100 Tr 0 0 0 0 21 0
oz
smoked 3
100 Tr 0 0 0 0 22 0
oz
Halibut, baked or 3
broiled 120 3 23 0 0 0 23 0
oz
Herring, Atlantic *** *** * * * * * * *
baked or broiled 3
170 10 530 0 0 0 20 0
oz
kippered, med
fillet 1 900 5 500 0 0 0 10 0

pickled 1
700 5 640 3 0 3 4 0
oz
Herring, Pacific, 3
baked or broiled 210 15 640 0 0 0 18 0
oz
Lobster, steamed 3
800 Tr 0 1 0 1 17 0
oz
Mackerel *** *** * * * * * * *
Atlantic, baked or 3
broiled 220 0 0 0 20 15 0
oz
jack, canned 1
300 12 360 0 0 0 44 0
cup
king, baked or 3
broiled 110 2 16 0 0 0 22 0
oz
Pacific and jack, 3
baked or broiled 170 9 480 0 0 0 22 0
oz
salted 1
240 10 380 0 0 0 15 0
pc
Spanish, baked or 3
broiled 130 5 35 0 0 0 20 0
oz
Monkfish, baked 3
or broiled 800 2 23 0 0 0 16 0
oz
Mussels, steamed 3
150 4 24 6 0 6 20 0
oz
Orange roughy, 3
baked or broiled 900 Tr 0 0 0 0 19 0
oz
Oyster, Eastern *** *** * * * * * * *
breaded, fried 3
170 11 580 10 1 9 8 0
oz
canned 3
600 2 30 3 0 3 6 0
oz
farmed, baked or 6
broiled med 500 1 18 4 0 4 4 0
 farmed, raw meat 6
500 1 18 5 0 5 4 0
med
wild, baked or 6
broiled 40 1 23 3 0 3 5 0
med
wild, raw meat 6
600 2 30 3 0 3 6 0
med
wild, steamed 6
600 2 30 3 0 3 6 0
med
Oyster, Pacific *** *** * * * * * * *
raw 6
240 7 26 15 0 15 28 0
med
steamed 6
250 7 25 15 0 15 28 0
med
Perch, baked or 3
broiled 100 2 18 0 0 0 20 0
oz
Pike, baked or 3
broiled 100 Tr 0 0 0 0 21 0
oz
Pollock, baked or 3
broiled 100 1 9 0 0 0 21 0
oz
Pompano, baked 3
or broiled 180 10 500 0 0 0 20 0
oz
Rockfish, baked or 3
broiled 100 2 18 0 0 0 20 0
oz
Salmon, Atlantic *** *** * * * * * * *
farmed, baked or 3
broiled 180 11 550 0 0 0 19 0
oz
wild, baked or 3
broiled 160 7 39 0 0 0 22 0
oz
Salmon, chinook, 3
smoked (lox) 100 4 360 0 0 0 16 0
oz
Salmon, coho *** *** * * * * * * *
farmed, baked or 3
broiled 150 7 42 0 0 0 21 0
oz
wild, baked or 3
broiled 120 4 30 0 0 0 20 0
oz
Salmon, pink, 3
canned 120 4 30 0 0 0 20 0
oz
Sardines, canned
in oil, drained 2 500 3 540 0 0 0 6 0

Scallop *** *** * * * * * * *

bay or sea, 3
steamed 100 1 9 0 0 0 20 0
oz
breaded, fried 6
200 10 450 9 Tr 9 17 0
large
Shark, battered 3
and fried 190 12 570 5 0 5 16 0
oz
Shrimp *** *** * * * * * * *
breaded, fried 4
700 4 510 3 Tr 3 6 0
large
breaded, fried 3
210 10 430 10 Tr 10 18 0
oz
canned, drained 3
900 1 10 0 0 0 17 0
oz
3
steamed
oz 800 Tr 0 0 0 0 18 0
 Snapper, baked or 3
broiled 110 2 16 0 0 0 22 0
oz
Sole, baked or 3
broiled 100 1 9 0 0 0 21 0
oz
Squid, fried 3
150 6 360 7 0 7 15 0
oz
Swordfish, baked 3
or broiled 130 4 28 0 0 0 22 0
oz
Trout, baked or 3
broiled 160 7 39 0 0 0 23 0
oz
Trout, rainbow *** *** * * * * * * *
farmed, baked or 3
broiled 140 0 0 0 21 6 0
oz
wild, baked or 3
broiled 130 5 35 0 0 0 20 0
oz
Tuna *** *** * * * * * * *
canned in oil, 3
drained 160 7 39 0 0 0 23 0
oz
canned in water, 3
chunk light 100 Tr 0 0 0 0 22 0
oz
canned in water, 3
solid white 110 3 25 0 0 0 20 0
oz
bluefin, baked or 3
broiled 160 5 28 0 0 0 25 0
oz
skipjack, baked or 3
broiled 110 1 8 0 0 0 24 0
oz
tuna salad, oil 1/2
packed, w/ mayo 190 10 470 10 0 10 16 0
cup
tuna salad, water
packed, w/ light mayo 1/2
130 5 35 6 0 6 15 0
type dressing cup

yellowfin 3
120 1 8 0 0 0 26 0
oz
Whiting, baked or 3
broiled 100 1 9 0 0 0 20 0
oz
Fish, Frozen (
Gorton’s
Gorton’s) *** *** * * * * * * *

Grilled Fillets, 1
Cajun 900 3 30 1 0 1 15 0
fillet
Grilled Fillets, 1
Garlic Butter 800 3 34 0 0 0 14 0
fillet
Grilled Fillets, 1
Lemon Butter 900 3 30 0 0 0 14 0
fillet
Grilled Fillets, 1
Lemon Pepper 900 3 30 0 0 0 15 0
fillet
Grilled Fillets, 1
Italian Herb 900 3 30 2 1 1 13 0
fillet
Grilled Cod, 1
Roasted Garlic & Herb 700 2 26 1 0 1 12 0
fillet
Grilled Haddock, 1
Signature 800 2.5 28 1 0 1 14 0
fillet
Grilled Salmon,
Classic 1
900 2 20 3 0 3 15 0
 fillet

Grilled Salmon, 1
Lemon Butter 900 2 20 3 0 3 15 0
fillet
Grilled Tilapia,
Roasted Garlic & 1
800 2 23 2 1 1 14 0
Butter fillet

Grilled Tilapia, 1
Signature 800 2 23 2 0 2 13 0
fillet
Skillet Crisp
Tilapia, Classic 1
190 9 430 16 1 15 11 0
Seasonings fillet

Skillet Crisp 1
Tilapia, Garlic & Herb 180 8 40 15 0 15 12 0
fillet
Simply Bake
Haddock, Garlic Herb 1
130 2.5 17 7 0 7 20 0
Butter fillet

Simply Bake
Salmon, Roasted Garlic 1
140 2.5 16 8 1 7 21 0
& Butter fillet

4
Simply Bake oz
Shrimp, Classic Scampi 130 5 35 9 1 8 13 0
(about 9
shrimp)
Simply Bake 4
Shrimp, Creamy oz
140 6 39 8 1 7 13 0
Alfredo (about 8
shrimp)
Simply Bake
Tilapia, Signature 1
130 3 21 6 Tr 6 20 0
Seasoning fillet

Fish Sandwich,
w/ tartar sauce 1 431 23 480 410 Tr 410 17 0

Fish Sandwich,
w/ tartar sauce & 1 521 29 500 480 Tr 480 21 0
cheese

Flank Steak - see

Beef *** *** * * * * * * *

Flour, unsifted *** *** * * * * * * *

All purpose, white 1
461 1 2 950 3 920 13 0
cup
Almond, finely 1
ground, Bob’s Red Mill 641 560 790 24 12 12 24 0
cup
Bread 1
501 2 4 990 3 960 16 0
cup
Buckwheat, whole 1
groat 400 4 9 850 12 730 15 0
cup
Cake or pastry 1
501 1 2 108 2 106 11 0
cup
Carob 1
230 Tr 0 920 410 510 5 0
cup
Chickpea/garbanzo 1
357 6 15 530 10 430 21 0
cup
Coconut, Bob’s 1
Red Mill 481 16 30 640 40 24 16 0
cup
Gluten-free blend, 1
King Arthur 564 2 3 128 2 126 8 0
cup
Self-rising, white 1
440 1 2 930 3 900 12 0
cup
Rice 1
581 2 3 128 4 124 9 0
cup
 Whole wheat 1
411 2 4 870 15 720 16 0
cup
Frankfurter - see
Hot Dog *** *** * * * * * * *

Freezer Pop - see

Frozen Dessert *** *** * * * * * * *

French Fries,
frozen, heated *** *** * * * * * * *

Regular or crinkle
cut 10 120 4 30 19 2 17 2 0

Steak fries 10 200 5 23 360 4 32 3 0

Sweet potato fries 10 980 5 460 19 3 16 1 0
Thin, shoestring
strips 10 40 1 23 7 Tr 7 Tr 0

French Toast 2
250 7 25 380 1 37 9 0
slices
Fried Chicken -
see Chicken *** *** * * * * * * *

Fried Rice - see

Rice *** *** * * * * * * *

Frosting *** *** * * * * * * *

Chocolate 1
120 5 380 19 0 19 0 0
oz
Vanilla 1
110 5 410 18 Tr 18 Tr 0
oz
Frozen Dessert *** *** * * * * * * *
(See also Ice
Cream) *** *** * * * * * * *

Ice Pops 1.750 oz *** *** * * * * * * *

regular 1 40 Tr 0 10 0 10 0 0
w/ low calorie
sweetener 1 15 0 0 3 0 3 0 0

Popsicle pops,
sugar free 1 10 0 0 3 0 3 0 0

Fudgesicle bar, fat

free 1 700 Tr 0 14 Tr 14 3 0

Fudgesicle bar, no
sugar added 1 900 Tr 0 19 1 19 3 0

Frozen Dinner *** *** * * * * * * *

Atkins
Atkins Frozen
Frozen
Foodie
Foodie Meal Kits *** *** * * * * * * *

Beef Merlot 1
300 21 630 9 3 6 20 0
meal
Beef Teriyaki Stir- 1
Fry 260 18 620 10 4 6 18 0
meal
Chicken & 1
Broccoli Alfredo 290 18 560 9 5 4 25 0
meal
Chicken 1
Margherita 411 30 660 10 3 7 27 0
meal

Chili Con Carne 1

meal 330 23 630 10 5 5 24 0

Crustless Chicken 1
Pot Pie meal 300 19 570 8 3 5 23 0

Orange Chicken 1
411 30 660 10 3 7 27 0
meal
Roasted Turkey w/
Garlic Mashed 1
300 19 570 10 4 6 23 0
Cauliflower meal

Atkins
Atkins Frozen
Meals *** *** * * * * * * *

Beef Fiesta Taco 1

Bowl 310 20 580 14 8 6 21 0
meal
Beef Merlot 1
300 21 630 9 3 6 20 0
meal
Beef Stew 1
260 15 520 13 5 8 18 0
meal
Beef Teriyaki Stir- 1
Fry 260 18 620 10 4 6 18 0
meal
Chicken & 1
Broccoli Alfredo 290 18 560 9 5 4 25 0
meal
Chicken 1
Margherita 400 28 630 9 3 6 28 0
meal
Chicken Marsala 1
220 8 33 10 2 8 25 0
meal
Chili Con Carne 1
330 23 630 10 5 5 24 0
meal
Crustless Chicken 1
Pot Pie 300 19 570 8 3 5 23 0
meal
Italian-Style Pasta 1
Bake 320 18 510 16 8 8 32 0
meal
Meat Lasagna 1
411 24 530 23 12 11 34 0
meal
Meatloaf w/
Portobello Mushroom 1
330 21 570 11 4 7 23 0
Gravy meal

Mexican-Style 1
Chicken & Vegetables 320 18 510 10 4 6 31 0
meal
Orange Chicken 1
411 30 660 10 3 7 27 0
meal
Pork Verde 1
300 20 600 10 2 8 23 0
meal
Roasted Turkey w/
Garlic Mashed 1
300 19 570 10 4 6 23 0
Cauliflower meal

Sesame Chicken 1
Stir-Fry 330 19 520 19 10 9 29 0
meal
Shrimp Scampi 1
290 19 590 19 11 8 21 0
meal
Swedish Meatballs 1
390 22 510 24 13 11 32 0
meal
Banquet
Banquet *** *** * * * * * * *
Boneless Pork 1
Ribs 370 17 410 470 4 430 6 0
meal
Chicken Nugget 1
381 19 450 380 4 34 14 0
meal
Crock-Pot
Classics, Chicken & 2/3
200 8 360 21 6 15 10 0
Dumplings cup

Crock-Pot
Classics, Hearty Beef & 2/3
Vegetables cup 140 6 39 15 4 11 12 0
 Crock-Pot
Classics, Meatballs in 2/3
300 14 42 29 5 24 14 0
Stroganoff Sauce cup

Fish Sticks 1
361 13 33 460 3 430 13 0
meal
Fried Beef Steak 1
390 19 44 410 3 380 14 0
meal
Meatloaf 1
300 15 450 28 5 23 14 0
meal
Original Fried 1
Chicken 381 20 470 35 5 30 14 0
meal
Original Fried 1
Chicken Meal 431 21 44 39 4 35 21 0
meal
Salisbury Steak 1
300 16 480 25 5 20 14 0
meal
Swedish Meatballs 1
431 23 480 35 5 30 20 0
meal
Turkey Dinner 1
200 8 360 27 5 22 14 0
meal
Gorton’s
Gorton’s - see
Fish, Frozen *** *** * * * * * * *

Healthy
Healthy Choice
Choice *** *** * * * * * * *
Bacon & Smokey 1
Cheddar Chicken 260 6 21 32 3 29 18 0
meal
Beef Pot Roast 1
260 5 17 40 7 33 14 0
meal
Beef Tips 1
Portobello 260 6 21 34 5 29 16 0
meal
Cajun Style 1
Chicken & Shrimp 260 4 14 40 3 37 15 0
meal
Chicken Alfredo 1
Florentine 230 4 16 31 4 27 17 0
meal
Chicken Fettuccini 1
Alfredo 290 6 19 410 7 34 16 0
meal
Chicken 1
Margherita 320 7 20 450 5 40 18 0
meal
Chicken 1
Parmigiana 340 9 24 490 8 410 16 0
meal
Chicken Pesto 1
Classico 320 9 25 39 4 35 19 0
meal
Chicken Red 1
Pepper Alfredo 250 5 18 30 4 26 20 0
meal
Classic Meat Loaf 1
300 8 24 40 9 31 15 0
meal
Country Breaded 1
Chicken 370 9 22 530 6 470 15 0
meal
Country Herb 1
Chicken 240 5 19 34 5 29 15 0
meal
Creamy Garlic 1
Shrimp 240 4 15 39 6 33 13 0
meal
Fire Roasted 1
Tomato Chicken 320 5 14 480 7 410 19 0
meal
Five-Spice Beef & 1
Vegetables 290 5 16 480 4 44 14 0
meal
General Tso’s 1
Spicy Chicken 320 4 11 530 4 490 15 0
meal
 Golden Roasted 1
Turkey Breast 320 5 14 490 8 410 20 0
meal
Grilled Basil 1
Chicken 290 6 19 380 5 33 20 0
meal
Grilled Chicken 1
BBQ 270 3 10 430 7 360 15 0
meal
Grilled Chicken 1
Marinara 270 5 17 35 5 30 21 0
meal
Grilled Chicken 1
Monterey 290 6 19 410 5 360 17 0
meal
Grilled Chicken 1
Teriyaki 280 4 13 44 8 360 15 0
meal
Grilled Whiskey 1
Steak 250 4 14 34 6 28 18 0
meal
Hearty, Beef 1
Stroganoff 300 6 18 430 5 380 18 0
meal
Homestyle 1
Salisbury Steak 290 6 19 42 8 34 16 0
meal
Honey Balsamic 1
Chicken 361 7 18 590 5 540 15 0
meal
Honey Ginger 1
Chicken 310 5 15 530 3 500 14 0
meal
Lemon Pepper 1
Fish 310 5 15 530 5 480 13 0
meal
Mandarin Beef Lo 1
Mein 361 6 15 600 8 520 16 0
meal
Marinara 1
Manicotti Formaggio 350 7 18 610 8 530 13 0
meal
Mediterranean 1
Pasta 361 5 13 650 12 530 13 0
meal
Orange Zest 1
Chicken 290 4 12 460 6 40 17 0
meal
Oven Roasted 1
Chicken 260 5 17 37 6 31 15 0
meal
Portabella Marsala 1
Pasta 270 7 23 380 5 33 12 0
meal
Portabella Spinach 1
Parmesan 270 7 23 40 5 35 11 0
meal
Pumpkin Squash 1
Ravioli 300 6 18 520 6 460 9 0
meal
Roasted Beef 1
Merlot 230 8 31 21 5 16 17 0
meal
Roasted Chicken 1
Fresca 230 5 20 29 6 23 17 0
meal
Roasted Chicken 1
Marsala 250 6 22 30 4 26 18 0
meal
Roasted Sesame 1
Chicken 340 6 16 530 5 480 18 0
meal
Salisbury Steak 1
190 6 28 18 5 13 14 0
meal
Simply Steamers
Chicken & Vegetable 1
190 4 19 15 4 11 23 0
Stir Fry meal
 Simply Steamers
Grilled Chicken & 1
190 5 24 8 4 4 28 0
Broccoli Alfredo meal

Slow Roasted 1
Turkey Medallions 220 5 20 28 5 23 14 0
meal
Sweet & Sour 1
Chicken 400 10 23 610 5 560 13 0
meal
Sweet Asian 1
Potstickers 381 5 12 750 6 690 8 0
meal
Sweet Bourbon 1
Steak Tips 290 7 22 380 6 32 17 0
meal
Sweet Sesame 1
Chicken 330 6 16 500 6 44 17 0
meal
Tomato Basil 1
Penne 280 6 19 39 7 32 13 0
meal
Turkey Breast & 1
Cranberries 320 4 11 530 7 460 16 0
meal
Lean
Lean Cuisine
Cuisine *** *** * * * * * * *
Alfredo Pasta w/ 1
Chicken & Broccoli 250 6 22 33 3 30 17 0
meal
Angel Hair 1
Pomodoro 250 5 18 42 4 380 8 0
meal
Asian Style 1
Potstickers 260 4 14 470 3 44 9 0
meal
Baked Chicken 1
240 5 19 34 3 31 15 0
meal
Baked Chicken 1
Florentine 200 8 360 14 3 11 18 0
meal
Balsamic Glazed 1
Chicken 350 9 23 430 6 37 24 0
meal
Beef & Broccoli 1
260 5 17 39 2 37 14 0
meal
Beef Chow Fun 1
320 5 14 540 3 510 15 0
meal
Beef Portobello 1
220 6 25 25 2 23 16 0
meal
Beef Pot Roast 1
210 6 26 26 3 23 14 0
meal
Butternut Squash 1
Ravioli 350 9 23 540 6 480 13 0
meal
Cheddar Bacon 1
Chicken 220 8 33 17 2 15 19 0
meal
Cheddar Potatoes 1
w/ Broccoli 230 5 20 35 4 31 12 0
meal
Cheese Lasagna
w/ Chicken Breast 1
280 8 26 34 4 30 18 0
Scaloppini meal

Cheese Ravioli 1
240 6 23 360 3 33 11 0
meal
Chicken & 1
Vegetables 240 5 19 29 3 26 20 0
meal
Chicken 1
Carbonara meal 280 7 23 33 2 31 22 0

Chicken Chow 1
Mein 260 4 14 410 3 380 14 0
meal
 Chicken Enchilada 1
Suiza 270 4 13 470 3 44 12 0
meal
Chicken Fettuccini 1
290 6 19 430 3 40 16 0
meal
Chicken Florentine 1
411 9 20 540 6 480 28 0
meal
Chicken Florentine 1
Lasagna 280 6 19 360 3 33 20 0
meal
Chicken Fried 1
Rice Bowl 280 6 19 39 3 360 17 0
meal
Chicken in Peanut 1
Sauce 280 8 26 30 5 25 22 0
meal
Chicken Marsala 1
250 9 32 29 2 27 14 0
meal
Chicken 1
Mediterranean 240 4 15 32 6 26 19 0
meal
Chicken Parmesan 1
310 8 23 39 5 34 21 0
meal
Chicken Pecan 1
260 6 21 32 4 28 19 0
meal
Chicken 1
Portobello 390 8 18 480 2 460 32 0
meal
Chicken Teriyaki 1
Bowl 250 2 7 44 3 410 15 0
meal
Chicken Teriyaki 1
Stir Fry 250 2 7 460 3 430 12 0
meal
Chicken Tuscan 1
280 6 19 34 5 29 22 0
meal
Chicken w/ 1
Almonds 260 6 21 34 3 31 17 0
meal
Chicken w/ Basil 1
Cream Sauce 290 7 22 360 3 33 20 0
meal
Classic Five 1
Cheese Lasagna 361 8 20 510 4 470 21 0
meal
Classic Macaroni 1
& Beef 310 9 26 380 3 35 20 0
meal
Deluxe Cheddar 1
Potato 260 7 24 35 4 31 14 0
meal
Fettuccini Alfredo 1
280 6 19 42 1 410 14 0
meal
Fiesta Grilled 1
Chicken 260 6 21 33 4 29 19 0
meal
Five Cheese 1
Rigatoni 330 9 25 500 4 460 12 0
meal
Four Cheese 1
Cannelloni 240 6 23 30 3 27 17 0
meal
Ginger Garlic Stir 1
Fry w/ Chicken 290 4 12 460 4 42 17 0
meal
Glazed Chicken 1
220 4 16 25 1 24 21 0
meal
Glazed Turkey 1
Tenderloins 250 5 18 380 3 35 13 0
meal
Grilled Chicken &
Penne Pasta 1
meal 330 5 14 520 6 460 20 0

Grilled Chicken 1
Caesar Bowl 240 7 26 25 3 22 18 0
 meal
Grilled Chicken 1
Primavera 220 5 20 24 5 19 18 0
meal
Grilled Chicken w/ 1
Teriyaki Glaze 280 3 10 450 2 430 17 0
meal
Herb Roasted 1
Chicken 180 4 20 20 3 17 18 0
meal
Honey Dijon 1
Grilled Chicken 220 7 29 22 2 20 17 0
meal
Hunan Stir Fry w/ 1
Beef 270 7 23 37 2 35 15 0
meal
Jumbo Rigatoni w/ 1
Meatballs 390 8 18 560 7 490 23 0
meal
Lasagna w/ Meat 1
Sauce 320 7 20 23 4 39 20 0
meal
Lemon Chicken 1
300 9 27 410 3 380 13 0
meal
Lemon Garlic 1
Shrimp 350 7 18 540 5 490 18 0
meal
Lemon Pepper 1
Fish 330 8 22 500 2 480 15 0
meal
Lemongrass 1
Chicken 250 6 22 30 4 26 18 0
meal
Linguini 1
Carbonara 300 8 24 430 2 410 14 0
meal
Macaroni & 1
Cheese 290 7 22 410 1 40 15 0
meal
Meatloaf w/ Gravy 1
& Whipped Potatoes 260 8 28 25 3 22 21 0
meal
Orange Chicken 1
300 7 21 460 2 44 14 0
meal
Orange Peel 1
Chicken 390 9 21 630 3 600 15 0
meal
Oven Roasted 1
Beef 210 8 34 18 2 16 16 0
meal
Oven Roasted 1
Beef Burgundy 300 8 24 39 3 360 17 0
meal
Parmesan Crusted 1
Fish 290 8 25 40 4 360 15 0
meal
Pasta Romano w/ 1
Bacon 280 7 23 430 4 39 12 0
meal
Pesto Chicken w/ 1
Bowtie Pasta 340 9 24 42 4 380 23 0
meal
Pomegranate 1
Chicken 180 3 15 20 3 17 17 0
meal
Roasted Chicken
w/ Lemon Pepper 1
230 6 23 28 2 26 16 0
Fettuccini meal

Roasted Garlic 1
Chicken 180 7 35 9 1 8 20 0
meal
Roasted Turkey & 1
Vegetables 190 6 28 19 4 15 15 0
meal
Roasted Turkey 1
Breast meal 290 7 22 380 5 33 19 0

Roasted Turkey 1
Breast w/ Dressing 260 3 10 480 3 450 12 0
meal
Rosemary Chicken 1
210 4 17 27 3 24 17 0
meal
Salisbury Steak 1
270 8 27 27 10 17 22 0
meal
Salisbury Steak w/ 1
Mac & Cheese 280 9 29 25 3 22 24 0
meal
Salmon 1
Mediterranean 230 4 16 30 3 27 18 0
meal
Salmon w/ Basil 1
220 6 25 23 4 19 19 0
meal
Sante Fe Style 1
Rice & Beans 300 5 15 520 5 470 11 0
meal
Sesame Chicken 1
330 9 25 470 2 450 16 0
meal
Sesame Stir Fry w/ 1
Chicken 300 6 18 410 5 360 20 0
meal
Shrimp & Angel 1
Hair Pasta 220 4 16 32 2 30 14 0
meal
Shrimp Alfredo 1
260 5 17 360 3 33 18 0
meal
Southern Beef 1
Tips 250 5 18 360 3 33 15 0
meal
Spaghetti w/ Meat 1
Sauce 290 5 16 470 4 430 15 0
meal
Spaghetti w/ 1
Meatballs 270 5 17 380 5 33 18 0
meal
Steak Portabella 1
160 5 28 11 3 8 18 0
meal
Steak Tips Dijon 1
280 7 23 33 5 28 21 0
meal
Steak Tips 1
Portobello 180 7 35 13 3 10 15 0
meal
Stuffed Cabbage 1
220 4 16 21 5 16 24 0
meal
Sun Dried Tomato 1
Pesto Chicken 290 9 28 34 4 30 18 0
meal
Swedish Meatballs 1
300 8 24 34 3 31 22 0
meal
Sweet & Sour 1
Chicken 310 3 9 530 2 510 17 0
meal
Sweet Sriracha 1
Braised Beef 180 5 25 18 3 15 15 0
meal
Szechuan Style 1
Stir Fry w/ Shrimp 230 3 12 39 5 34 13 0
meal
Teriyaki Steak 1
Bowl 280 6 19 37 3 34 19 0
meal
Thai Style 1
Chicken 220 4 16 28 2 26 18 0
meal
Three Cheese 1
Chicken 210 10 430 10 3 7 21 0
meal
Three Cheese 1
Stuffed Rigatoni Bowl 240 6 23 35 4 31 12 0
meal
Tortilla Crusted 1
Fish 330 9 25 450 3 42 16 0
 meal
Vegetable Eggroll 1
310 5 15 600 3 570 7 0
meal
Marie
Marie
Callender’s
Callender’s *** *** * * * * * * *

Beef Tips Dinner 1

361 12 30 35 6 29 26 0
meal
Cheesy Chicken
Breast, Rice w/ 1
481 18 34 470 5 42 31 0
Broccoli meal

Fettuccine 1
Chicken & Broccoli 631 37 530 430 6 37 30 0
meal
Grilled Chicken 1
Bake 611 35 520 430 5 380 30 0
meal
Herb Roasted 1
Chicken 461 25 490 26 5 21 30 0
meal
Meat Loaf w/ 1
Gravy 481 22 410 39 3 360 31 0
meal
Old Fashioned 1
Beef Pot Roast 330 10 27 32 9 23 27 0
meal
Salisbury Steak 1
Dinner 400 16 360 380 7 31 27 0
meal
Slow Roasted Beef 1
370 13 32 37 7 30 25 0
meal
Turkey w/ Stuffing 1
400 9 20 450 4 410 32 0
meal
Smart
Smart Ones
Ones
(Weight
(Weight Watchers)
Watchers) *** *** * * *** * * * *

Angel Hair 1
Marinara 230 4 16 40 4 360 9 0
meal
Broccoli &
Cheddar Roasted 1
240 7 26 35 4 31 10 0
Potatoes meal

Chicken 1
Carbonara 250 5 18 32 2 30 20 0
meal
Chicken 1
Enchiladas Monterey 310 10 29 410 5 360 12 0
meal
Chicken 1
Enchiladas Suiza 290 5 16 490 3 460 11 0
meal
Chicken Fettuccini 1
340 6 16 470 4 430 23 0
meal
Chicken Marsala 1
w/ Broccoli 180 7 35 10 2 8 20 0
meal
Chicken Mirabella 1
200 2 9 33 3 30 12 0
meal
Chicken Oriental 1
230 3 12 39 2 37 12 0
meal
Chicken Parmesan 1
290 5 16 35 4 31 26 0
meal
Chicken Santa Fe 1
140 3 19 11 4 7 20 0
meal
Cranberry Turkey 1
Medallions 250 2 7 430 4 39 16 0
meal
Creamy Parmesan 1
Chicken meal 250 8 29 24 3 21 21 0

Creamy Rigatoni 1
w/ Chicken & Broccoli 290 8 25 33 2 31 20 0
meal
 Dragon Shrimp Lo 1
240 4 15 360 3 33 14 0
Mein meal

Fettuccini Alfredo 1
240 4 15 410 4 37 12 0
meal
Home Style Beef 1
Pot Roast 180 5 25 20 3 17 17 0
meal
Honey Mango 1
Barbeque Chicken 240 4 15 34 0 34 9 0
meal
Lasagna Bake w/ 1
Meat Sauce 270 4 13 430 3 40 14 0
meal
Lasagna Florentine 1
290 9 28 35 4 29 15 0
meal
Lemon Herb 1
Chicken Piccata 230 2 8 410 2 39 12 0
meal
Macaroni & 1
Cheese 270 2 7 520 2 500 11 0
meal
Meatloaf 1
250 8 29 23 3 20 22 0
meal
Orange Sesame 1
Chicken 320 8 23 480 2 460 14 0
meal
Pasta Primavera 1
280 6 19 44 6 380 12 0
meal
Picante Chicken & 1
Pasta 260 4 14 32 4 28 23 0
meal
Pineapple Beef 1
Teriyaki 260 5 17 380 0 380 18 0
meal
Ravioli Florentine 1
250 5 18 40 4 360 11 0
meal
Roast Beef w/ 1
Gravy 210 9 39 19 2 17 14 0
meal
Roast Turkey
Medallions w/ 1
220 2 8 380 3 35 13 0
Mushroom Gravy meal

Roasted Chicken
w/ Sour Cream & 1
180 4 20 20 2 18 17 0
Chive Mashed Potatoes meal

Salisbury Steak 1
200 8 360 12 3 9 20 0
meal
Santa Fe Style 1
Rice & Beans 310 7 20 510 4 470 10 0
meal
Shrimp Marinara 1
180 2 10 31 4 27 9 0
meal
Sirloin Beef & 1
Asian Style Vegetables 220 5 20 27 3 24 17 0
meal
Slow Roasted 1
Turkey Breast 210 7 30 18 2 16 18 0
meal
Spaghetti w/ Meat 1
Sauce 310 6 17 480 5 430 16 0
meal
Spicy Szechuan
Style Vegetable & 1
240 5 19 360 4 32 11 0
Chicken meal

Stuffed Turkey 1
Breast 290 6 19 42 4 380 17 0
meal
Swedish Meatballs 1
270 5 17 35 3 32 20 0
meal
Sweet & Sour 1
Chicken 210 2 9 31 2 29 16 0
meal
 Teriyaki Chicken 1 230 3 12 39 3 360 14 0
& Vegetables meal

Thai Style
Chicken & Rice 1
260 4 14 430 2 410 14 0
Noodles meal

Three Cheese 1
Macaroni 300 6 18 480 3 450 14 0
meal
Three Cheese Ziti 1
Marinara 320 8 23 470 4 430 14 0
meal
Traditional 1
Lasagna w/ Meat Sauce 300 6 18 430 5 380 17 0
meal
Tuna Noodle 1
Gratin 240 5 19 37 3 34 15 0
meal
Turkey Medallions 1
w/ Mushroom Gravy 200 10 450 11 3 8 18 0
meal
Stouffer’s
Stouffer’s *** *** * * *** * * * *
Baked Chicken 1
Breast 250 10 360 20 1 19 20 0
meal
Beef Pot Roast 1
320 8 23 410 8 33 20 0
meal
Beef Stroganoff 1
381 17 40 34 2 32 22 0
meal
Bourbon Steak 1
Tips 571 24 380 650 4 610 23 0
meal
Cheese Manicotti 1
361 14 35 410 2 39 18 0
meal
Cheese Ravioli 1
381 13 31 470 5 42 19 0
meal
Cheesy Spaghetti 1
Bake 461 24 470 39 4 35 21 0
meal
Chicken a la King 1
361 12 30 44 0 44 18 0
meal
Chicken 1
Carbonara 671 32 430 560 6 500 40 0
meal
Chicken Fettuccini 1
571 27 430 550 5 500 26 0
meal
Chicken Fettuccini 1
Alfredo 841 380 410 940 5 890 31 0
meal
Chicken 1
Parmigiana 411 14 31 470 4 430 23 0
meal
1
Classics Meatloaf loaf, no 190 10 470 9 1 8 17 0
sauce
Classics Salisbury 1
Steak 361 19 480 22 2 20 25 0
steak
Classics Spinach 1/2
Souffle 150 10 600 9 1 8 6 0
cup
Escalloped 1
Chicken & Noodles 451 22 44 430 5 380 19 0
meal
Fettuccini Alfredo 1
611 34 500 570 5 520 18 0
meal
1
Fish Fillet meal 400 16 360 360 4 32 27 0

Five Cheese 1
Lasagna 370 14 34 39 4 35 21 0
meal
Fried Chicken 1
Breast 361 18 450 30 2 28 20 0
meal
 Garlic Chicken 1
Pasta 330 9 25 37 5 32 25 0
meal
Green Pepper 1
Steak 240 4 15 32 3 29 18 0
meal
Grilled Chicken 1
Teriyaki 300 4 12 450 3 42 21 0
meal
Grilled Herb 1
Chicken 250 6 22 29 3 26 19 0
meal
Grilled Lemon 1
Pepper Chicken 240 8 30 24 4 20 19 0
meal
Lasagna Bake w/ 1
Meat Sauce 350 10 26 490 5 44 17 0
meal
Lasagna w/ Meat 1
& Sauce 350 11 28 380 3 35 24 0
meal
Lasagna w/
Tomato Sauce & Italian 1
411 19 42 410 4 37 18 0
Sausage meal

Macaroni & Beef 1

411 16 35 450 4 410 22 0
meal
Macaroni & 1
Cheese w/ Broccoli 481 20 380 520 5 470 22 0
meal
Meatloaf 1
601 31 470 450 5 40 35 0
meal
Monterey Chicken 1
531 21 360 540 5 490 31 0
meal
Pork Cutlet 1
370 21 510 31 3 28 13 0
meal
Rigatoni w/
Roasted White Chicken 1
390 15 35 44 3 410 19 0
Meat meal

Roast Turkey 1
290 12 37 30 2 28 16 0
meal
Roast Turkey 1
Breast 461 19 37 510 5 460 22 0
meal
Roasted Chicken 1
461 24 470 34 5 29 26 0
meal
Salisbury Steak 1
711 39 490 480 3 450 410 0
meal
Sesame Chicken 1
591 16 24 870 6 810 25 0
meal
Shrimp Scampi 1
400 12 27 560 5 510 16 0
meal
Spaghetti w/ Meat 1
Sauce 350 12 31 44 5 39 17 0
meal
Spaghetti w/ 1
Meatballs 361 12 30 450 6 39 19 0
meal
Swedish Meatballs 1
561 27 430 470 3 44 32 0
meal
Tuna Noodle 1
Casserole 451 20 40 450 3 42 22 0
meal
Turkey Tetrazzini 1
451 23 460 380 2 360 23 0
meal
Stuffed Pepper 1
210 9 39 23 3 20 10 0
meal
Vegetable Lasagna 1
meal 390 18 42 40 4 360 17 0

Veal Parmigiana 1
431 18 380 460 5 410 20 0
meal
Fruit *** *** * * * * * * *
 (See also specific *** *** * * * * * * *
listings)

Mixed, canned, in 1
heavy syrup 180 Tr 0 480 3 450 Tr 0
cup
Mixed, frozen, 1
sweetened 250 Tr 0 610 5 560 4 0
cup
Fruit Cocktail,
canned *** *** * * * * * * *

In heavy syrup 1
180 Tr 0 470 3 42 Tr 0
cup
In juice 1
110 Tr 0 28 2 26 1 0
cup
In light syrup 1
140 Tr 0 360 2 34 Tr 0
cup
Fruit Salad,
canned *** *** * * * * * * *

In heavy syrup 1
190 Tr 0 490 3 460 Tr 0
cup
In juice 1
130 Tr 0 33 3 30 1 0
cup
In light syrup 1
150 Tr 0 380 3 35 Tr 0
cup
Tropical, in heavy 1
syrup 220 Tr 0 580 3 550 1 0
cup
Fudge - see Candy *** *** * * * * * * *
Funyuns
Funyuns (snacks) 13 140 7 450 18 1 17 2 0
Garlic, raw 1
0 Tr 0 Tr Tr Tr Tr 0
clove
Garlic Powder or 1
Salt 10 Tr 0 2 Tr 2 Tr 0
tsp
Gelatin *** *** * * * * * * *
Reduced calorie,
sweetened w/ 1/2
aspartame, as prep 25 0 0 5 0 5 Tr 0
cup
(Jell-O)

Sweetened w/ 1/2
sugar, as prep (Jell-O) 800 0 0 19 0 19 2 0
cup
Unsweetened, 1 1
envelope 25 Tr 0 0 0 0 6 0
Tbsp
Ginger, dried, 1
ground 5 Tr 0 1 Tr 1 Tr 0
tsp
Ginger root, fresh *** *** * * * * * * *
Grated 1
0 Tr 0 Tr 0 Tr Tr 0
tsp
Slices, 1" dia 5 10 Tr 0 2 Tr 2 Tr 0
 Gordita - see
frozen dinner or
individual restaurant *** *** * * * * * * *
listings

Granola - see
Cereal *** *** * * * * * * *

Granola Bar *** *** * * * * * * *

Hard *** *** * * * * * * *
Almond 1 oz 140 7 450 18 1 17 2 0
Chocolate chip 1 oz 120 5 380 20 1 19 2 0
Peanut 1 oz 140 6 39 18 1 17 3 0
Peanut butter 1 oz 140 7 450 18 Tr 18 3 0
Plain 1 oz 130 6 42 18 2 16 3 0
Soft *** *** * * * * * * *
Chocolate chip 1 oz 120 5 380 20 1 19 2 0
Chocolate covered
chocolate chip 1 oz 130 7 480 18 1 17 2 0

Chocolate covered
coconut 1 oz 150 9 540 16 2 14 2 0

Chocolate covered
peanut butter 1 oz 140 9 580 15 Tr 15 3 0

Nonfat, fruit filled 1 oz 100 Tr 0 22 2 20 2 0

Nut & raisin 1 oz 130 6 42 18 2 16 2 0
Oats, fruit & nuts 1 oz 110 2 16 22 2 20 2 0
Peanut butter 1 oz 120 4 30 18 1 17 3 0
Peanut butter &
chocolate chip 1 oz 120 6 450 17 1 16 3 0

Plain 1 oz 130 5 35 19 1 18 2 0
Grapefruit, pink,
red, or white *** *** * * * * * * *

Canned, in juice 1
900 Tr 0 23 1 22 2 0
cup
Canned, in light 1
syrup 150 Tr 0 39 1 380 1 0
cup
Fresh, 4" dia 1
40 Tr 0 10 1 9 Tr 0
half
Fresh, sections 1
700 Tr 0 19 3 16 2 0
cup
Grapes, seeded *** *** * * * * * * *
Fresh, medium size, 10
all types 35 Tr 0 9 Tr 9 Tr 0
ea
Fresh, medium size, 1
all types 100 Tr 0 27 1 26 1 0
cup
Gravy, canned *** *** * * * * * * *
Au jus 1/4
10 Tr 0 2 0 2 Tr 0
cup
Beef 1/4
30 1 30 3 Tr 3 2 0
cup
Chicken 1/4
 cup 450 3 600 3 Tr 3 1 0

Low sodium, meat 1/4

or poultry 30 1 30 4 Tr 4 2 0
cup
Mushroom 1/4
30 2 600 3 Tr 3 Tr 0
cup
Turkey 1/4
30 1 30 4 Tr 4 2 0
cup
Grits, corn, as prep 1
140 Tr 0 31 Tr 31 3 0
cup
Ground Beef - see
Beef *** *** * * * * * * *

Guava *** *** * * * * * * *

Fresh, chopped 1
110 2 16 24 9 15 4 0
cup
Fresh, whole 1 35 Tr 0 8 3 5 1 0
Strawberry guava,
whole 1 0 Tr 0 1 Tr 1 Tr 0

Gum - see
Chewing Gum *** *** * * * * * * *

HAM *** *** * * * * * * *

(See also Pork) *** *** * * * * * * *
Canned, roasted 3 oz 190 13 620 Tr 0 Tr 18 0
Canned, roasted,
extra lean 3 oz 120 4 30 Tr 0 Tr 18 0

Cured, roasted, lean

& fat 3 oz 210 14 600 0 0 0 18 0

Cured, roasted, lean

only 3 oz 130 5 35 0 0 0 21 0

Diced 2 oz 700 3 39 1 0 1 9 0
Leg, roasted, lean
& fat 3 oz 230 15 590 0 0 0 23 0

Leg, roasted, lean

only 3 oz 180 8 40 0 0 0 25 0

Lunch meat, 1/8"

slices *** *** * * * * * * *

extra lean 2 oz 600 2 30 Tr 0 Tr 11 0

regular 2 oz 900 5 500 2 Tr 2 9 0
Steak, cured, extra
lean, 1 slice 2 oz 700 2 26 0 0 0 11 0

Boarshead
Boarshead *** *** * * * * * * *
Black Forest brand
smoked 2 oz 600 1 15 2 0 2 10 0

Branded Deluxe
ham 2 oz 600 1 15 2 0 2 9 0

Canadian style
bacon, extra lean 2 oz 700 2 26 1 0 1 12 0

Cappy brand ham 2 oz 600 2 30 3 0 3 10 0

Seasoned fresh ham 2 oz 800 3 34 0 0 0 14 0
Smoked Virginia
ham 2 oz 600 1 15 2 0 2 9 0
 Oscar
Oscar Mayer
Mayer
*** *** * * * * * * *

Baked 2.25
700 2 26 Tr 0 Tr 11 0
oz
Baked, 960 fat free, 2.25
3 slices 700 2 26 1 0 1 10 0
oz
Chopped, 1 slice 1 oz 500 3 540 1 0 1 5 0
Honey 2.25
700 2 26 2 0 2 11 0
oz
Smoked 2.25
600 2 30 Tr 0 Tr 11 0
oz
Hamburger &
Cheeseburger *** *** * * * * * * *

(See Beef, Ground

& Dining Out) *** *** * * * * * * *

Hash Browns - see

Potatoes *** *** * * * * * * *

Hearts of Palm, 1
canned 40 Tr 0 7 4 3 4 0
cup
Honey, Real, 1 pkt 1
600 0 0 17 0 17 T 0
Tbsp
Honey, Sugar Free *** *** * * * * * * *
HoneyTree’s Sugar 1
Free Imitation Honey 500 0 0 17 0 17 0 17
Tbsp
Honeydew Melon,
fresh, avg size 61/2" *** *** * * * * * * *
melon

Cubed or balls 1
600 Tr 0 16 1 15 Tr 0
cup
Wedge, 1/8 of
melon 1 600 Tr 0 15 1 14 Tr 0

Horseradish, as 1
prep 0 Tr 0 Tr Tr Tr Tr 0
tsp
Hot Dog
(Frankfurter) *** *** * * * * * * *

Beef 1 150 13 780 2 0 2 5 0

Beef, low fat 1 130 11 760 Tr 0 Tr 7 0
Beef & pork 1 140 13 840 Tr 0 Tr 5 0
Beef & pork, low
fat 1 900 6 600 3 0 3 6 0

Boarshead *** *** * * * * * * *

Lite Beef
Frankfurters 1 900 6 600 0 0 0 7 0

Pork & Beef

Frankfurters 1 150 14 840 0 0 0 7 0

Chicken 1 100 7 630 1 Tr 1 7 0

Pork 1 200 18 810 Tr Tr Tr 10 0
Turkey 1 100 8 720 2 0 2 6 0
Hummus, 1
commercial 25 1 360 2 Tr 2 1 0
Tbsp
Hush Puppies 1 700 3 39 10 Tr 10 2 0
 Ice Cream *** *** * * * * * * *

Chocolate *** *** * * * * * * *

light 1/2
140 5 32 18 Tr 18 3 0
cup
light, no sugar 1/2
added 110 4 33 18 Tr 18 3 0
cup
regular 1/2
140 7 450 19 Tr 19 3 0
cup
rich 1/2
190 13 620 15 Tr 15 4 0
cup
Low Carb *** *** * * * * * * *
chocolate 1/2
130 8 550 11 3 8 3 0
cup
vanilla 1/2
130 8 550 11 3 8 2 0
cup
Sherbet, Orange 1/2
110 2 16 23 1 22 Tr 0
cup
Strawberry 1/2
130 6 42 18 Tr 18 2 0
cup
Vanilla *** *** * * * * * * *
light 1/2
130 4 28 20 Tr 20 4 0
cup
light, no sugar 1/2
added 110 5 410 15 Tr 15 3 0
cup
regular 1/2
140 7 450 16 Tr 16 2 0
cup
rich 1/2
270 17 570 24 0 24 4 0
cup
soft serve 1/2
190 11 520 19 Tr 19 4 0
cup
soft serve, light 1/2
110 2 16 19 0 19 4 0
cup
Ice Cream Cone,
cake or wafer 1 15 Tr 0 3 Tr 3 Tr 0

Sugar cone 1 40 Tr 0 800 Tr 8 Tr 0

Waffle cone, large 1 120 2 15 23 Tr 23 2 0
Ice Cream
Sandwich, vanilla 1 220 9 37 31 1 30 4 0

Ice Pop - see

Frozen Dessert *** *** * * * * * * *

Italian Ices 1/2

600 Tr 0 16 0 16 Tr 0
cup
Jalapeno - see
Peppers *** *** * * * * * * *

Jam, all flavors *** *** * * * * * * *

Regular 1
600 Tr 0 14 Tr 14 Tr 0
Tbsp
Restaurant size 1/2
packet 40 Tr 0 10 Tr 10 Tr 0
oz
Sugar free 1
35 0 0 13 0 1 0 12
Tbsp
Sweetened w/ 1
sodium saccharin 20 Tr 0 8 Tr 8 Tr 0
Tbsp
Jell-O - see Gelatin *** *** * * * * * * *
Jelly, all flavors *** *** * * * * * * *
Reduced sugar 1
35 Tr 0 9 Tr 9 Tr 0
Tbsp
1
 Regular Tbsp 600 0 0 15 Tr 15 Tr 0

Restaurant size 1/2

packet 35 0 0 10 Tr 10 Tr 0
oz
Kale *** *** * * * * * * *
Fresh, chopped 1
35 Tr 0 7 1 6 2 0
cup
Fresh, chopped, 1
cooked 35 Tr 0 7 3 4 3 0
cup
Frozen, chopped, 1
cooked 40 Tr 0 7 3 4 3 0
cup
Ketchup *** *** * * * * * * *
Low sodium 1
15 Tr 0 4 0 4 Tr 0
Tbsp
Regular 1
15 Tr 0 4 0 4 Tr 0
Tbsp
Restaurant size
packet 1 5 Tr 0 2 0 2 Tr 0

Sugar free 1
0 0 0 6 0 2 0 4
Tbsp
Kiwi Fruit, fresh,
medium size 1 450 Tr 0 11 2 9 Tr 0

Knockwurst 1
220 20 820 2 0 2 8 0
link
Kohlrabi, cooked, 1
slices 500 Tr 0 11 2 9 3 0
cup
Lamb *** *** * * * * * * *
Cubed, braised 3 oz 190 8 380 0 0 0 29 0
Cubed, broiled 3 oz 160 6 34 0 0 0 24 0
Ground, broiled 3 oz 240 17 640 0 0 0 21 0
Leg of lamb,
roasted *** *** * * * * * * *

lean & fat 3 oz 240 14 530 0 0 0 26 0

lean only 3 oz 160 7 39 0 0 0 24 0
Loin chop, broiled *** *** * * * * * * *
lean & fat 3 oz 250 18 650 0 0 0 22 0
lean only 3 oz 180 8 40 0 0 0 26 0
Rib roast, lean &
fat 3 oz 290 23 710 0 0 0 19 0

lean only 3 oz 200 11 500 0 0 0 22 0

Shoulder, braised *** *** * * * * * * *
lean & fat 3 oz 290 20 620 0 0 0 25 0
lean only 3 oz 240 14 530 0 0 0 28 0
Lard 1
1860 206 100 0 0 0 0 0
cup
Lard 1
120 13 980 0 0 0 0 0
Tbsp
Lasagna *** *** * * * * * * *
w/ meat sauce 1 pc 381 14 33 380 4 34 25 0
vegetable 1 pc 320 14 39 32 4 28 16 0
 Leek, chopped, 1/4
cooked 10 Tr 0 2 Tr 2 Tr 0
cup
Whole, cooked 1 40 Tr 0 10 1 9 1 0
Lemon, fresh, 2
1/4" dia 1 20 Tr 0 12 5 7 1 0

Lentils, cooked 1/2

(see also Peas) 120 Tr 0 20 8 12 9 0
cup
Lettuce, fresh, raw *** *** * * * * * * *
Bibb, Boston,
Butterhead *** *** * * * * * * *

single leaf 1 0 Tr 0 Tr Tr Tr Tr 0
whole head, 5" dia 1 20 Tr 0 4 2 2 2 0
Green leaf *** *** * * * * * * *
inner leaf 1 0 Tr 0 Tr Tr Tr Tr 0
pieces, shredded 1
5 Tr 0 1 Tr 1 Tr 0
cup
whole head 1 500 Tr 0 10 5 5 5 0
Iceberg, Crisphead *** *** * * * * * * *
pieces, shredded 1
10 Tr 0 2 Tr 2 Tr 0
cup
single leaf 1 0 Tr 0 Tr Tr Tr Tr 0
wedge slice, 1/8 of
6" head 1 15 Tr 0 3 1 2 Tr 0

whole head, 6" dia 1 800 Tr 0 16 7 9 5 0

Red leaf *** *** * * * * * * *
inner leaf 1 0 Tr 0 Tr 0 Tr Tr 0
pieces, shredded 1
0 Tr 0 Tr Tr Tr Tr 0
cup
whole head 1 500 Tr 0 7 3 4 4 0
Romaine or cos *** *** * * * * * * *
inner leaf 1 0 Tr 0 Tr Tr Tr Tr 0
pieces, shredded 1
10 Tr 0 2 1 1 Tr 0
cup
whole head 1 110 2 16 21 13 8 8 0
Lime, fresh, 2" dia 1 20 Tr 0 7 2 5 Tr 0
Liver *** *** * * * * * * *
Beef, fried 3 oz 150 4 24 4 0 4 23 0
Chicken, simmered 3 oz 140 6 39 Tr 0 Tr 21 0
Veal, braised 3 oz 160 5 28 3 0 3 24 0
Liverwurst, pork 2 oz 190 16 760 1 0 1 8 0
Lobster - see
Fish/Seafood *** *** * * * * * * *

Lunch Meat (thin

1/8 " slices) *** *** * * * * * * *

(see also specific

listings) *** *** * * * * * * *
 Beef or pork, 2
regular 200 18 810 1 0 1 7 0
slices
Chicken, roasted 2
35 Tr 0 Tr 0 Tr 7 0
slices
Chicken, smoked 2
35 Tr 0 Tr 0 Tr 7 0
slices
Ham, extra lean 2
600 1 15 Tr 0 Tr 10 0
slices
Ham, regular 2
900 5 500 2 Tr 2 9 0
slices
Turkey, regular 2
450 Tr 0 2 0 2 7 0
slices
Macaroni, elbows *** *** * * * * * * *
Plain, cooked 1
220 1 4 430 3 40 8 0
cup
Whole wheat, 1
cooked 170 Tr 0 37 4 33 8 0
cup
Macaroni & 1
Cheese 300 10 30 40 3 37 10 0
cup
Mackerel - see
Fish/Seafood *** *** * * * * * * *

Malt-O-Meal
Malt-O-Meal -
see Cereal *** *** * * * * * * *

Mandarin Orange *** *** * * * * * * *

Canned, in juice 1
700 Tr 0 18 2 16 1 0
cup
Canned, in light 1
syrup 150 Tr 0 410 2 39 1 0
cup
Fresh, whole, 21/2” 1 450 Tr 0 12 2 10 Tr 0
Fresh, sections 1
100 Tr 0 26 4 22 2 0
cup
Mango *** *** * * * * * * *
Fresh, peeled, 1
sliced 110 Tr 0 28 3 25 Tr 0
cup
Fresh, whole 1 140 Tr 0 35 4 31 1 0
Margarine - see
also Butter *** *** * * * * * * *

Fat free 1
100 7 630 10 0 10 Tr 0
cup
Fat free 1
5 Tr 0 Tr 0 Tr Tr 0
Tbsp
Regular, 4 sticks/lb 1
811 910 100 Tr 0 Tr Tr 0
stick
Regular, hard or 1
soft 1640 184 100 2 0 2 Tr 0
cup
Regular, hard or 1
soft 100 11 990 Tr 0 Tr 0
Tbsp
Regular, hard or 1
soft 35 4 100 Tr 0 Tr 0
pat
Vegetable oil 1
spread, 600 fat 1230 138 100 2 0 2 Tr 0
cup
Vegetable oil 1
spread, 600 fat 800 8 900 Tr 0 Tr Tr 0
Tbsp
Vegetable oil
spread, 20 fat 1
420 470 100 Tr 0 Tr 0
cup
 Vegetable oil 1 25 3 100 Tr 0 Tr 0
spread, 20 fat Tbsp

Marjoram, dried 1
spice 0 Tr 0 Tr Tr Tr Tr 0
tsp
Marmalade 1
500 0 0 13 Tr 13 Tr 0
Tbsp
Restaurant size 1/2
packet 35 0 0 9 Tr 9 Tr 0
oz
Marshmallow *** *** * * * * * * *
Miniature size 1
160 Tr 0 410 Tr 410 Tr 0
cup
Regular size 1 25 Tr 0 6 0 6 Tr 0
Peeps
marshmallow bunny 1 25 0 0 7 0 7 Tr 0

Marshmallow
Topping 1 oz 900 Tr 0 22 0 22 Tr 0

Mayonnaise *** *** * * * * * * *

Dressing, no 1
cholesterol 100 12 100 Tr 0 Tr 0 0
Tbsp
Fat free 1
15 Tr 0 3 Tr 3 Tr 0
Tbsp
Light/reduced 1
calorie 500 5 900 1 0 1 Tr 0
Tbsp
w/ olive oil, 1
reduced fat 540 6 100 0 0 0 0 0
Tbsp
w/ olive oil, regular 1
100 11 990 0 0 0 0 0
Tbsp
Regular 1
100 11 990 Tr 0 Tr Tr 0
Tbsp
Regular 1
1590 176 100 7 0 7 2 0
cup
Meat - see specific
listings *** *** * * * * * * *

Meatless Burger -
see Soy Burger or *** *** * * * * * * *
Vegetable Burger

Meatloaf - see
Frozen Dinner *** *** * * * * * * *

Meatloaf, 1
vegetarian 110 5 410 5 3 2 12 0
slice
Minestrone - see
Soup *** *** * * * * * * *

MIXES, Low
Carb *** *** * * * * * * *

Baking *** *** * * * * * * *

Caulipower
Cauliflower-Based 1/4
800 0 0 17 3 14 2 0
Baking Mix cup

Caulipower Paleo
Cauliflower-Based 1/4
900 3 30 15 4 11 3 0
Baking Mix cup

Bread *** *** * * * * * * *

Julian Bakery
PaleoThin Sandwich 1/16
Bread Mix 800 6 680 7 4 3 3 0
loaf
 Brownie *** *** * * * * * * *
Diabetic Kitchen
Gourmet Chocolate 1
600 2.5 380 17 15 2 1 0
Brownie Mix svg mix

Keto and Co Fudge 1

Brownie Mix 450 1 20 16 8 2 2 6
svg mix
Cake *** *** * * * * * * *
Diabetic Kitchen 1
Gourmet Chocolate slice or 120 7 530 20 15 5 4 0
Cake & Cupcake Mix cupcake
Cocoa *** *** * * * * * * *
Diabetic Kitchen
Gourmet Drinking 2
35 2 510 10 8 2 2 0
Chocolate Tbsp

Kiss My Keto Keto 1

Cocoa 700 7 900 3 3 0 1 0
scoop
Donut *** *** * * * * * * *
Diabetic Kitchen 1
Cinnamon Donut Mix 500 3 540 10 8 2 1 0
svg mix
Muffin *** *** * * * * * * *
Diabetic Kitchen 1
Banana Muffin Mix 100 6 540 21 15 6 3 0
svg mix
Diabetic Kitchen
Cheesy Bread Muffin 1
600 3.5 530 10 7 3 2 0
Mix svg mix

Diabetic Kitchen 1
Cinnamon Muffin Mix 110 6 490 22 17 5 3 0
svg mix
Pancake *** *** * * * * * * *
Diabetic Kitchen 1
Pancake & Waffle Mix 900 5 500 16 10 6 3 0
svg mix
Julian Bakery
PaleoThin Pancake & 1
170 13 690 7 1 6 9 0
Waffle Mix pancake

Pizza Crust *** *** * * * * * * *

Julian Bakery Paleo 1
Thin Pizza Crust Mix 130 7 480 15 2 13 4 0
slice
Molasses 1
600 Tr 0 15 0 15 0 0
Tbsp
Molasses 1
981 Tr 0 253 0 253 0 0
cup
Mortadella 1
500 4 720 Tr 0 Tr 3 0
slice
Muffin, sm size, 2
3/4" dia *** *** * * * * * * *

Blueberry 1 260 13 450 33 1 32 4 0

Blueberry, low fat 1 180 3 15 360 3 33 3 0
Corn 1 200 6 27 34 2 32 4 0
Oat bran 1 180 5 25 32 3 29 5 0
Plain
1 170 7 37 24 2 22 4 0

Muffin, Low Carb

 *** *** * * * * * * *
ThinSlim Foods *** *** * * * * * * *
Banana 1 40 1 23 20 8 2 6 10
Blueberry 1 40 1 23 20 8 2 6 10
Chocolate 1 450 1 20 20 8 2 6 10
Chocolate Bliss 1 500 1 18 21 8 3 6 10
Cinnamon 1 40 1 23 20 8 2 6 10
Peanut Butter
Chocolate Chip 1 450 1 20 20 8 2 6 10

Pumpkin Spice 1 40 1 23 20 8 2 6 10
Vanilla 1 40 1 23 20 8 2 6 10
Mulberries 1
600 Tr 0 14 2 12 2 0
cup
Mushroom *** *** * * * * * * *
Chanterelle, fresh 1
21 Tr 0 4 2 2 1 0
cup
Cremini (baby 1
bella), fresh, sliced 20 Tr 0 3 Tr 3 2 0
cup
Enoki, fresh, whole 1
30 Tr 0 5 2 3 2 0
cup
Maitake, fresh, 1
diced 25 Tr 0 5 2 3 1 0
cup
Morel, fresh 1
21 Tr 0 3 2 1 2 0
cup
Oyster, fresh, sliced 1
35 Tr 0 6 2 4 3 0
cup
Porcini, dried 1 oz 100 1 9 14 5 9 9 0
Portobello, fresh,
cap 3 oz 18 Tr 0 3 1 2 2 0

Portobello, fresh, 1
chopped 19 Tr 0 3 1 2 2 0
cup
Shiitake, fresh 4 ea 26 Tr 0 5 2 3 2 0
Straw, canned, 1
drained 600 1 15 8 5 3 7 0
cup
White Button *** *** * * * * * * *
Canned, drained 1
solids 40 Tr 0 8 4 4 3 0
cup
Diced 1
20 Tr 0 4 1 3 2 0
cup
Dried, whole 4 450 Tr 0 11 2 9 1 0
Fresh, cooked, 1
pieces 800 Tr 0 21 3 18 2 0
cup
Fresh, raw, slices 1
15 Tr 0 2 Tr 2 2 0
cup
Fresh, sliced, 1
cooked 450 Tr 0 8 3 5 3 0
cup
Grilled, sliced 1
40 Tr 0 6 3 3 5 0
cup
Whole 1 20 Tr 0 4 1 3 2 0
Mussels - see
Fish/Seafood *** *** * * * * * * *
 Mustard *** *** * * * * * * *

Brown, spicy 1
5 0 0 0 0 0 0 0
tsp
Dijon 1
5 0 0 0 0 0 0 0
tsp
Honey 1
7 Tr 0 1 Tr 1 Tr 0
tsp
Whole grain, honey 1
12 Tr 0 2 Tr 2 Tr 0
tsp
Yellow 1
0 Tr 0 Tr Tr Tr Tr 0
tsp
Mustard Seed, 1
ground, yellow 15 Tr 0 1 Tr 1 Tr 0
tsp
Mustard Greens *** *** * * * * * * *
Fresh, chopped, 1
cooked 20 Tr 0 3 3 0 3 0
cup
Frozen, chopped, 1
cooked 30 Tr 0 5 4 1 3 0
cup
Nectarine, fresh,
med, 21/2" dia 1 600 Tr 0 15 2 13 2 0

Fresh, sliced 1
600 Tr 0 15 2 13 2 0
cup
Noodles *** *** * * * * * * *
Chow mein noodles 1
240 14 530 26 2 24 4 0
cup
Egg noodles, dry, 1
uncooked 150 2 12 27 1 26 5 0
cup
Egg noodles, plain, 1
cooked 220 3 12 40 2 380 7 0
cup
Rice noodles, 1
cooked 190 Tr 0 44 2 42 2 0
cup
Shirataki noodles 4 oz 10 0 0 3 3 0 0 0
Spinach noodles, 1
dry 150 2 12 27 3 24 6 0
cup
Spinach noodles, 1
cooked 210 3 13 39 4 35 8 0
cup
NUTS *** *** * * * * * * *
Almonds *** *** * * * * * * *
blanched, whole 1 oz 170 14 740 6 3 3 6 0
dry roasted, whole 1 oz 170 15 790 6 3 3 6 0
honey roasted,
whole 1 oz 170 14 740 8 4 4 5 0

sliced 1/4
130 11 760 5 3 2 5 0
cup
slivered 1/4
157 13 750 6 3 3 6 0
cup
whole, about 23 1 oz 160 14 790 6 4 2 6 0
Brazil nuts, whole,
about 6 1 oz 190 19 900 4 2 2 4 0

Cashews, whole,
dry roasted, about 18 1 oz 160 13 730 9 Tr 9 4 0

Chestnuts, roasted,
shelled, about 3 1 oz 700 Tr 0 15 1 14 Tr 0
 Coconut - see *** *** * * * * * * *
Coconut

Hazelnuts, about 21 1 oz 180 17 850 5 3 2 4 0

Macadamia nuts,
about 11 1 oz 200 22 990 4 2 2 2 0

Mixed nuts w/
peanuts, dry roasted 1 oz 170 15 790 7 3 4 5 0

Mixed nuts w/
peanuts, oil roasted 1 oz 180 16 800 6 3 3 5 0

Mixed nuts w/o

peanuts, oil roasted 1 oz 170 16 850 6 2 4 4 0

Peanuts *** *** * * * * * * *

boiled 1 oz 900 6 600 6 3 3 4 0
dry roasted 1
851 730 770 31 12 19 35 0
cup
dry roasted 1 oz 170 14 740 6 2 4 7 0
oil roasted 1 oz 170 14 740 5 2 3 8 0
Pecans *** *** * * * * * * *
chopped 1/2
381 39 920 8 5 3 5 0
cup
halves, about 19 or
20 1 oz 200 20 900 4 3 1 3 0

Pine nuts 1 oz 190 19 900 4 1 3 4 0

Pistachio nuts,
shelled, about 490 1 oz 160 13 730 8 3 5 6 0

Walnuts, English *** *** * * * * * * *

chopped 1/4
190 19 900 4 2 2 5 0
cup
halves, about 14 1 oz 190 19 900 4 2 2 4 0
Nut Butter *** *** * * * * * * *
Adapt Your Life 1
Chocolate Praline 145 10 630 2 2 0 12 0
pkt
Adapt Your Life 1
Salted Caramel 149 10 610 2 1 1 13 0
pkt
Almond 1
100 10 900 3 Tr 3 2 0
Tbsp
Justin’s Classic 2
Almond Butter 190 18 850 6 3 3 7 0
Tbsp
Cashew 1
900 8 800 4 Tr 4 3 0
Tbsp
Hazelnut 1
900 8 800 3 2 1 3 0
Tbsp
Peanut - see Peanut
Butter *** *** * * * * * * *

Perfect Keto Nut 2

Butter 210 20 860 7 5 2 4 0
Tbsp
Sunflower Seed -
see Sunflower Seed *** *** * * * * * * *
Butter

Oat Bran
*** *** * * * * * * *

Cooked 1
900 2 20 25 6 19 7 0
 cup
Uncooked 1
230 7 27 620 15 470 16 0
cup
Oatmeal, plain, as 3/4
prep w/ water 120 3 23 21 3 18 5 0
cup
Oats, steel cut, dry 1
611 11 16 104 17 860 26 0
cup
Oats, traditional,
old fashioned, rolled, 1
372 6 15 660 9 570 13 0
dry cup

OIL (for cooking

& salads) *** *** * * * * * * *

Avocado 1
1990 225 100 0 0 0 0 0
cup
Avocado 1
125 14 100 0 0 0 0 0
Tbsp
Canola 1
1940 219 100 0 0 0 0 0
cup
Canola 1
120 14 100 0 0 0 0 0
Tbsp
Cooking spray - see
PAM *** *** * * * * * * *

Corn 1
1940 219 100 0 0 0 0 0
cup
Corn 1
120 14 100 0 0 0 0 0
Tbsp
Cottonseed/soybean 1
blend 1940 219 100 0 0 0 0 0
cup
Cottonseed/soybean 1
blend 120 14 100 0 0 0 0 0
Tbsp
Grapeseed 1
1940 219 100 0 0 0 0 0
cup
Grapeseed 1
120 14 100 0 0 0 0 0
Tbsp
MCT oil, Piping 1
Rock 100 14 100 0 0 0 0 0
Tbsp
Olive, regular or 1
extra virgin 1920 217 100 0 0 0 0 0
cup
Olive, regular or 1
extra virgin 120 14 100 0 0 0 0 0
Tbsp
Peanut 1
1920 217 100 0 0 0 0 0
cup
Peanut 1
120 14 100 0 0 0 0 0
Tbsp
Safflower 1
1940 219 100 0 0 0 0 0
cup
Safflower 1
120 14 100 0 0 0 0 0
Tbsp
Sesame, light or 1
dark 1940 219 100 0 0 0 0 0
cup
Sesame, light or 1
dark 120 14 100 0 0 0 0 0
Tbsp
Soybean 1
1940 219 100 0 0 0 0 0
cup
Soybean 1
120 14 100 0 0 0 0 0
Tbsp
Sunflower 1
1940 219 100 0 0 0 0 0
cup
Sunflower 1
120 14 100 0 0 0 0 0
Tbsp
Vegetable 1
1938 219 100 0 0 0 0 0
cup
Vegetable 1
122 14 100 0 0 0 0 0
 Tbsp
Okra *** *** * * * * * * *
Fresh, sliced, 1/2
cooked 20 Tr 0 4 2 2 2 0
cup
Frozen, slices, 1/2
cooked 25 Tr 0 5 3 2 2 0
cup
Whole, 3" pods,
cooked 8 ea 20 Tr 0 4 2 2 2 0

Olive *** *** * * * * * * *

Black, canned, lg
size 5 25 2 720 1 Tr 1 Tr 0

Pickled, green, med

size 5 20 2 900 Tr Tr Tr Tr 0

Olive Loaf, 2 slices 2 oz 130 9 620 5 0 5 7 0

Onion *** *** * * * * * * *
Pearl, frozen, 1
cooked 520 0 0 12 2 10 1 0
cup
Round red, white,
or yellow *** *** * * * * * * *

Cooked, boiled, 1
sliced or chopped 900 Tr 0 21 3 18 3 0
cup
Cooked, boiled,
whole, 21/2" dia 1 40 Tr 0 10 1 9 1 0

Cooked, sautéed, 1
chopped 120 9 680 7 2 5 Tr 0
cup
Fresh, chopped 1
600 Tr 0 15 3 12 2 0
cup
Fresh, raw, whole,
21/2" dia 1 450 Tr 0 10 2 8 1 0

Fresh, sliced, 1/8" 1

thick 5 Tr 0 1 Tr 1 Tr 0
slice
Frozen, cooked, 1
boiled, whole 600 Tr 0 14 3 11 2 0
cup
Spring onion w/
green tops & bulb *** *** * * * * * * *

Fresh, chopped 1
10 Tr 0 2 Tr 2 Tr 0
whole
Fresh, chopped 1
30 Tr 0 7 3 4 2 0
cup
Fresh, tops only, 1
chopped 0 Tr 0 Tr Tr Tr Tr 0
Tbsp
Sweet onion, raw 1
110 Tr 0 25 3 22 3 0
whole
Onion Flakes, 1
dried 15 Tr 0 4 Tr 4 Tr 0
Tbsp
Onion Powder or 1
Salt 10 Tr 0 2 Tr 2 Tr 0
tsp
Onion Rings,
breaded, fried, med size 5 ea 120 8 600 12 Tr 12 2 0

Orange
*** *** * * * * * * *

Fresh, large size, 3"

dia 1 900 Tr 0 22 4 18 2 0
 Fresh, sections 1
900 Tr 0 21 4 17 2 0
cup
Oregano, dried, 1
leaves 0 Tr 0 Tr Tr Tr Tr 0
tsp
Dried, ground 1
5 Tr 0 1 Tr 1 Tr 0
tsp
PAM
PAM, nonstick
cooking spray, 1/3 1
0 0 0 0 0 0 0 0
second spray spray

PAM
PAM, Baking, 1/3 1
second spray 0 0 0 0 0 0 0 0
spray
Pancake, 4" dia *** *** * * * * * * *
Frozen 1 900 2 20 16 1 15 2 0
Kellogg’s Eggo
Buttermilk Pancake 1 900 3 30 15 Tr 15 2 0

Paleo, grain free, 1/3

mix, Bob’s Red Mill 193 9 42 20 3 17 7 0
cup
Regular, from mix 1 800 3 34 11 Tr 11 3 0
Whole wheat, from
mix 1 900 3 30 13 1 12 4 0

Pancake Syrup -
see Syrup *** *** * * * * * * *

Papaya *** *** * * * * * * *

Fresh, peeled, 5"
long x 3" dia 1 120 Tr 0 30 6 24 2 0

Fresh, peeled, 1
cubed 600 Tr 0 14 3 11 Tr 0
cup
Paprika, dried 1
powder 5 Tr 0 1 Tr 1 Tr 0
tsp
Parsley *** *** * * * * * * *
Dried, leaves 1
0 Tr 0 Tr Tr Tr Tr 0
Tbsp
Freeze dried, leaves 1
0 Tr 0 Tr Tr Tr Tr 0
Tbsp
Fresh, chopped 1/4
5 Tr 0 Tr Tr Tr Tr 0
cup
Fresh, whole sprigs 10 0 Tr 0 Tr Tr Tr Tr 0
Parsnip *** *** * * * * * * *
Sliced, cooked 1/2
600 Tr 0 13 3 10 1
cup
Whole, 9" long,
cooked 1 110 Tr 0 27 6 21 2

Passion Fruit, raw,

avg size 1 15 Tr 0 4 2 2 Tr

PASTA,
Alternative *** *** * * * * * * *

Cali’flour Foods
Cauliflower & Yellow 2 oz 190 0 0 34 3 31 14 0
Lentil Penne Pasta

Explore Cuisine
Edamame Spaghetti, dry 2 oz 180 3.5 18 20 13 7 24 0

Explore Cuisine
Black Bean Spaghetti, 2 oz 180 3 15 19 11 8 25 0
dry
 Julian Bakery 3.5
PaleoThin Fettuccine 10 0 0 3 2 1 0 0
oz
Julian Bakery
PaleoThin Noodles 3.5
10 0 0 3 2 1 0 0
(Angel Hair) oz

ThinSlim Foods
Impastable Low Carb 2 oz 550 0.5 8 44 360 8 4 0
Pasta, all shapes

PASTA, Regular
(see also Noodles & *** *** * * * * * * *
specific listings)

Rice pasta, cooked 1

250 6 22 430 5 380 5 0
cup
Small shells, 1
cooked 180 1 5 360 2 34 7 0
cup
Spaghetti *** *** * * * * * * *
Plain, cooked 1
220 1 4 430 3 40 8 0
cup
Plain, dry 2 oz 210 Tr 0 430 2 410 7 0
Spinach, dry 2 oz 210 Tr 0 430 6 37 8 0
Whole wheat, 1
cooked 170 Tr 0 37 6 31 8 0
cup
Spiral shaped, 1
cooked 210 1 4 410 2 39 8 0
cup
Tortellini, cheese 3/4
filled 250 6 22 380 2 360 11 0
cup
Pastrami *** *** * * * * * * *
Regular, beef 2 oz 800 3 34 0 0 0 12 0
Regular, beef, 980
fat free 2 oz 500 Tr 0 Tr 0 Tr 11 0

Turkey 2 oz 800 4 450 1 Tr 1 9 0

Pastry - see Danish
Pastry & specific listings *** *** * * * * * * *

Peach *** *** * * * * * * *

Canned, in heavy 1
syrup 190 Tr 0 520 3 490 1 0
cup
Canned, in heavy 1
syrup 700 Tr 0 20 1 19 Tr 0
half
Canned, in juice 1
110 Tr 0 29 3 26 2 0
cup
Canned, in juice 1
450 Tr 0 11 1 10 Tr 0
half
Canned, in light 1
syrup 140 Tr 0 37 3 34 1 0
cup
Canned, in light 1
syrup 500 Tr 0 14 1 13 Tr 0
half
Dried, halves 3 900 Tr 0 24 3 21 1 0

Fresh, sliced 1
cup 600 1 15 15 2 13 1 0

Fresh, whole, med,

22/3" dia 1 600 Tr 0 14 2 12 1 0

Frozen, sweetened
slices, thawed 1 240 Tr 0 600 5 550 2 0
cup
Peanut - see Nuts *** *** * * * * * * *
Peanut Butter *** *** * * * * * * *
Powdered, PB2 2
500 1.5 27 5 2 3 5 0
Tbsp
Reduced fat, 2
smooth 170 11 580 11 2 9 8 0
Tbsp
Regular, chunky 2
190 16 760 7 3 4 8 0
Tbsp
Regular, smooth 2
190 16 760 6 2 4 8 0
Tbsp
Pear *** *** * * * * * * *
Canned, in heavy 1
syrup 200 Tr 0 510 4 470 Tr 0
cup
Canned, in heavy 1
syrup 600 Tr 0 15 1 14 Tr 0
half
Canned, in juice 1
120 Tr 0 32 4 28 Tr 0
cup
Canned, in juice 1
40 Tr 0 10 1 9 Tr 0
half
Canned, in light 1
syrup 140 Tr 0 380 4 34 Tr 0
cup
Canned, in light 1
syrup 450 Tr 0 12 1 11 Tr 0
half
Fresh, Asian, 3" dia 1 120 Tr 0 29 10 19 1 0
Fresh, other 1
varieties, sliced 800 Tr 0 22 4 18 Tr 0
cup
Fresh, other
varieties, whole, med 1 100 Tr 0 28 6 22 Tr 0

Peas (cooked w/o

fats) *** *** * * * * * * *

Green peas, baby, 1/2

canned 600 Tr 0 10 4 6 4 0
cup
Green peas, canned 1/2
600 Tr 0 11 4 7 4 0
cup
Green peas, fresh, 1/2
shelled 700 Tr 0 13 4 9 4 0
cup
Green peas, frozen 1/2
600 Tr 0 11 4 7 4 0
cup
Lentils 1/2
120 Tr 0 20 8 12 9 0
cup
Pigeon peas (red 1/2
gram) 100 Tr 0 20 6 14 6 0
cup
Split peas 1/2
120 Tr 0 21 8 13 8 0
cup
Pea Pods *** *** * * * * * * *
Fresh, cooked 1/2
35 Tr 0 6 2 4 3 0
cup
Fresh, raw, chopped 1/2
20 Tr 0 4 1 3 1 0
cup
1
Fresh, raw, whole
cup 25 Tr 0 5 2 3 2 0

Frozen, cooked 1/2

40 Tr 0 7 3 4 3 0
cup
Peas and Carrots *** *** * * * * * * *
Canned 1/2
 cup 500 Tr 0 11 3 8 3 0

Frozen, cooked 1/2

40 Tr 0 8 3 5 3 0
cup
Peas and Onions *** *** * * * * * * *
Canned 1/2
30 Tr 0 5 1 4 2 0
cup
Frozen, cooked 1/2
40 Tr 0 8 2 6 2 0
cup
Pecan - see Nuts *** *** * * * * * * *
Pecan Pie 1
541 22 37 790 3 760 6 0
slice
Pepper, dried
powder or granules *** *** * * * * * * *

Black 1
5 Tr 0 1 Tr 1 Tr 0
tsp
Cayenne or red 1
5 Tr 0 1 Tr 1 Tr 0
tsp
White 1
5 Tr 0 2 Tr 2 Tr 0
tsp
Pepperoni, 14
slices 1 oz 140 12 770 0 0 0 6 0

Peppers *** *** * * * * * * *

Banana, sliced 1/4
10 0 0 2 0 2 0 0
cup
Chili, hot, red or
green *** *** * * * * * * *

canned, chopped 1/2

15 Tr 0 4 4 4 Tr 0
cup
fresh, chopped 1/2
30 Tr 0 7 1 6 2 0
cup
fresh, whole 1 20 Tr 0 4 Tr 4 Tr 0
Green, sweet *** *** * * * * * * *
canned, chopped 1
25 Tr 0 6 2 4 1 0
cup
 raw, chopped 1
30 Tr 0 7 3 4 1 0
cup
raw, sliced 1
20 Tr 0 4 2 2 Tr 0
cup
raw, whole, lg, 3" dia 1 35 Tr 0 8 3 5 1 0
Jalapeno *** *** * * * * * * *
canned, sliced 1
30 Tr 0 5 3 2 Tr 0
cup
fresh, sliced 1
25 1 360 5 3 2 1 0
cup
fresh, whole 1 0 Tr 0 Tr Tr Tr Tr 0
Pasilla, dried, whole 1 25 Tr 0 4 2 2 Tr 0
Red, sweet *** *** * * * * * * *
canned, diced or 1/2
pieces 600 0 0 13 2 11 1 0
cup
canned, halves 1
25 Tr 0 6 2 4 1 0
cup
raw, chopped 1
450 Tr 0 9 3 6 2 0
cup
raw, sliced 1
30 Tr 0 6 2 4 Tr 0
cup
raw, whole, lg, 3" dia 1 500 Tr 0 10 3 7 2 0
Red or green, sweet, 1
chopped, cooked 40 Tr 0 9 2 7 1 0
cup
Yellow, sweet, raw *** *** * * * * * * *
strips 10 15 Tr 0 3 Tr 3 Tr 0
whole, lg, 3" dia 1 500 Tr 0 12 2 10 2 0
Persimmon *** *** * * * * * * *
Japanese, fresh,
whole 1 120 Tr 0 31 6 25 Tr 0

Native, fresh, whole 1 30 Tr 0 8 2 6 Tr 0

Pickle *** *** * * * * * * *
Bread & Butter slices 6 40 Tr 0 10 Tr 10 Tr 0
Dill, spear 1 0 Tr 0 Tr Tr Tr Tr 0
Dill, whole, 4" long 1 15 Tr 0 4 2 2 Tr 0
Sour, spear 1 0 Tr 0 Tr Tr Tr Tr 0
Sour, whole, 4" long 1 15 Tr 0 3 2 1 Tr 0
Sweet Gherkin,
whole, lg, 3" long 1 30 Tr 0 7 Tr 7 Tr 0

Sweet Gherkin,
whole, sm, 21/8" long 1 5 Tr 0 1 Tr 1 Tr 0

Pickle Relish 1
20 Tr 0 5 Tr 5 Tr 0
Tbsp
Restaurant size
packet 1 15 Tr 0 4 Tr 4 Tr 0

Pie ( 1/8 of 9" pie,

unless noted) *** *** * * * * * * *

Apple 1
300 14 42 430 2 410 2 0
slice
Banana Cream, 1/6
of 8" pie 1
 slice 398 20 450 490 1 480 6 0

Blueberry 1
290 13 40 44 1 430 2
slice
Boston Cream - see
Cake *** *** * * * * * * *

Cherry 1
330 14 380 500 1 490 3 0
slice
Cherry, fried pie, 5"
x 33/4" 1 400 21 470 550 3 520 4 0

Chocolate Cream, 1
1/6 of 8" pie 340 22 580 380 2 360 3 0
slice
Coconut Creme, 1/6 1
of 7" pie 190 11 520 24 Tr 24 1 0
slice
Coconut Custard, 1/6 1
of 8" pie 270 14 470 31 2 29 6 0
slice
Dutch Apple 1
400 16 360 610 2 590 3 0
slice
Lemon Meringue, 1
1/6 of 8" pie 300 10 30 530 1 520 2 0
slice
Lemon, fried pie, 5"
x 33/4" 1 400 21 470 550 3 520 4 0

Peach, 1/6 of 8" pie 1

260 12 42 39 Tr 39 2 0
slice
Pecan 1
541 22 37 790 3 760 6 0
slice
Pumpkin 1
320 13 37 460 2 44 5 0
slice
Pie Crust, 9" dia *** *** * * * * * * *
Chocolate wafer, 1
from recipe 1140 690 550 122 3 119 11 0
crust
Chocolate wafer, 1
ready crust 881 410 42 118 5 113 11 0
crust
Graham cracker, 1
from recipe 1190 600 460 157 4 153 10 0
crust
Graham cracker, 1
ready crust 921 450 44 119 4 115 9 0
crust
Regular, from dry 1
mix 801 490 550 810 3 780 11 0
crust
Regular, from frozen 1
781870 0 5 820 10 44 0
crust
Regular, from recipe 1
951 620 590 860 3 830 12 0
crust
Vanilla wafer, from 1
recipe 941 640 610 880 Tr 880 7 0
crust
Pilaf - see Rice Pilaf *** *** * * * * * * *
Pineapple *** *** * * * * * * *
Canned, in heavy
syrup *** *** * * * * * * *

chunks or crushed 1
200 Tr 0 510 2 490 Tr 0
cup
sliced, 3" dia 1 40 Tr 0 10 Tr 10 Tr 0
Canned, in juice *** *** * * * * * * *
chunks or crushed 1
150 Tr 0 39 2 37 1 0
cup
sliced, 3" dia 1 30 Tr 0 7 Tr 7 Tr 0
 Canned, in light
syrup *** *** * * * * * * *

chunks or crushed 1
130 Tr 0 34 2 32 Tr 0
cup
sliced, 3" dia 1 25 Tr 0 7 Tr 7 Tr 0
Fresh, chunks 1
800 Tr 0 22 2 22 Tr 0
cup
Fresh, slice, 1/2” dia 1 30 Tr 0 7 Tr 7 Tr 0
Frozen, chunks, 1
sweetened 210 Tr 0 540 3 510 Tr 0
cup
PIZZA (Listings for
an avg size slice, 1/8 of *** *** * * * * * * *
14" pizza)

Thin Crust, Cheese 1

190 10 470 17 1 16 9 0
slice
Regular Crust *** *** * * * * * * *
Cheese 1
270 10 33 34 2 32 12 0
slice
Meat & Vegetables 1
330 15 410 35 3 32 15 0
slice
Pepperoni & Cheese 1
300 12 360 34 2 32 13 0
slice
Thick Crust, Cheese 1
290 12 37 33 2 31 13 0
slice
Frozen/Refrigerated *** *** * * * * * * *
Caulipower, Three 1/2
Cheese 381 18 430 37 3 34 16 0
pie
Caulipower, 1/2
Margherita 330 15 410 37 3 34 12 0
pie
Caulipower, Veggie 1/2
310 14 410 37 3 34 10 0
pie
Caulipower, Uncured 1/3
Pepperoni 270 14 470 26 2 24 9 0
pie
Caulipower, Uncured 1/3
Turkey Pepperoni 250 11 40 27 2 25 10 0
pie
Healthy Choice, 1
cheese 350 5 13 550 5 500 20 0
pizza
Healthy Choice, 1
pepperoni 350 5 13 540 5 490 22 0
pizza
Healthy Choice, 1
supreme 340 4 11 530 4 490 20 0
pizza
Lean Cuisine, deluxe 1
350 8 21 500 3 470 19 0
pizza
Lean Cuisine, 1
margherita 340 9 24 500 3 470 14 0
pizza
Lean Cuisine, 1
pepperoni 370 9 22 530 4 490 20 0
pizza
Quest Thin Crust, 4 1/2
Cheese 330 21 570 24 18 6 27 0
pie
Quest Thin Crust, 1/3
Supreme Thin 260 17 590 17 12 5 20 0
pie
Quest Thin Crust, 1/2
Uncured Pepperoni 340 21 560 24 18 6 28 0
pie
Smart Ones, four
cheese 1
pizza 370 7 17 570 4 530 18 0
 Smart Ones, 1
pepperoni 390 8 18 580 4 540 20 0
pizza
Pizza Crust *** *** * * * * * * *
Cali’Flour Foods
Cali’Lite Pizza Crust, all 1/3
600 3 450 2 1 1 5 0
flavors crust

Cali’flour Foods
Cauliflower Pizza Crust, 1/3
150 10 600 8 4 4 8 0
all flavors crust

Cali’Flour Foods
Traditional Pizza Crust, 1/3
900 6 600 2 1 1 8 0
all flavors crust

Caulipower Paleo 1/3

Cauliflower Pizza Crust 170 10 530 17 3 14 4 0
crust
Caulipower 1/3
Cauliflower Pizza Crust 170 6 32 26 2 24 2 0
crust
Outer Aisle Gourmet 1
Cauliflower Pizza Crust 120 6 450 4 1 3 10 0
crust
ThinSlim Foods
Love-the-Taste Low Carb 1/4
900 4 40 14 14 0 14 0
Pizza Crust crust

Trader Joe’s 1/6

Cauliflower Pizza Crust 800 0 0 17 1 16 1 0
crust
Plantain, peeled *** *** * * * * * * *
Cooked, mashed 1
230 Tr 0 620 5 570 2 0
cup
Cooked, slices 1
180 Tr 0 480 4 44 1 0
cup
Fresh, whole,
medium size 1 220 Tr 0 570 4 530 2 0

Plum *** *** * * * * * * *

Canned, in heavy 1
syrup 230 Tr 0 600 2 580 Tr 0
cup
Canned, in juice 1
150 Tr 0 380 2 360 1 0
cup
Canned, in light 1
syrup 160 Tr 0 410 2 39 Tr 0
cup
Dried - see Prunes *** *** * * * * * * *
Fresh, sliced 1
800 Tr 0 19 2 17 1 0
cup
Fresh, whole, med,
21/8" dia 1 30 Tr 0 8 Tr 8 Tr 0

Pomegranate *** *** * * * * * * *

Fresh, seeds 1/2
700 1 13 16 4 12 2 0
cup
Fresh, whole, 4" dia 1 230 3 12 530 11 42 5 0
Pop Tart - see
Toaster Pastry *** *** * * * * * * *

Popcorn *** *** * * * * * * *

Air popped 1
30 Tr 0 6 1 5 1 0
cup
Caramel coated w/ 2/3
peanuts cup 110 2 16 23 1 22 2 0

Cheese flavored 1
 cup 600 4 600 6 1 5 1 0
Microwave, butter 1
flavor 40 2 450 5 Tr 5 Tr 0
cup
Microwave, butter, 1
reduced fat 30 Tr 0 6 1 5 1 0
cup
Microwave, 940 fat 1
free 30 Tr 0 6 1 5 Tr 0
cup
Popped in oil 1
600 3 450 6 1 5 Tr 0
cup
Popcorn Cake, plain 1 600 3 450 6 1 5 Tr 0
Popsicle - see Frozen
Dessert *** *** * * * * * * *

PORK *** *** * * * * * * *

(Weights for meat
w/o bones) *** *** * * * * * * *

Bacon *** *** * * * * * * *

Canadian 2
900 4 40 Tr 0 Tr 11 0
slices
regular 1
450 3 600 Tr 0 Tr 3 0
slice
thick cut 2
110 9 740 0 0 0 8 0
slices
Boston Butt, braised *** *** * * * * * * *
lean & fat 3 oz 230 15 590 0 0 0 21 0
lean only 3 oz 200 11 500 0 0 0 23 0
Chopped, cooked 2 oz 700 3 39 1 0 1 9 0
Picnic Pork, roasted *** *** * * * * * * *
lean & fat 3 oz 270 20 670 0 0 0 20 0
lean only 3 oz 190 11 520 0 0 0 23 0
Pork Chop, loin cut *** *** * * * * * * *
broiled, lean & fat 3 oz 220 13 530 0 0 0 24 0
broiled, lean only 3 oz 180 9 450 0 0 0 25 0
pan fried, lean & fat 3 oz 230 15 590 0 0 0 22 0
pan fried, lean only 3 oz 190 10 470 0 0 0 24 0
Rib Roast, lean &
fat 3 oz 210 10 430 0 0 0 24 0

lean only 3 oz 180 9 450 0 0 0 25 0

Ribs, country style,
roasted *** *** * * * * * * *

lean & fat 3 oz 280 22 710 0 0 0 20 0

lean only 3 oz 210 13 560 0 0 0 23 0
Sausage *** *** * * * * * * *
breakfast, link 1 650 5 690 Tr 0 Tr 4 0
liver
(braunschweiger), 1/4"
slice 1 600 5 750 Tr 0 Tr 3 0

liverwurst, 1/4" slice

 1 600 5 750 Tr 0 Tr 3 0
Oscar Mayer, pork
sausage links 2 170 15 790 Tr 0 Tr 8 0

Polish kielbasa 2 oz 190 16 760 Tr 0 Tr 8 0

regular sausage 2 oz 190 16 760 0 0 0 11 0
smoked, 4" link 1 210 19 810 Tr 0 Tr 8 0
Vienna sausage, 2"
links 2 700 6 770 Tr 0 Tr 3 0

Scrapple, cooked 2 oz 131 8 560 8 0 8 5 0

Shoulder, roasted *** *** * * * * * * *
lean & fat 3 oz 250 18 650 0 0 0 20 0
lean only 3 oz 200 12 540 0 0 0 22 0
Spareribs, braised 3 oz 340 26 690 0 0 0 25 0
(Other Pork
Products, see: *** *** * * * * * * *

Bologna, Ham, Hot

Dog, Salami & specific *** *** * * * * * * *
entrées)

Pork Rinds 1 oz 150 9 540 0 0 0 17 0

Pot Pie, frozen,
heated *** *** * * * * * * *

Beef 1
591 31 470 590 2 570 19 0
pie
Chicken 1
501 25 450 540 3 510 14 0
pie
Turkey 1
701 35 450 700 4 660 26 0
pie
Banquet *** *** * * * * * * *
Beef 1
451 27 540 360 2 34 14 0
pie
Chicken 1
370 21 510 34 2 32 10 0
pie
Chicken w/ Broccoli 1
350 20 510 32 2 30 10 0
pie
Turkey 1
390 21 480 360 2 34 10 0
pie
Marie Callender’s *** *** * * * * * * *
Beef 1
541 32 530 460 3 430 16 0
pie
Cheesy Chicken 1
601 37 560 460 3 430 17 0
pie
Chicken 1
531 31 530 480 3 450 14 0
pie
Creamy Mushroom 1
& Chicken 561 35 560 450 3 42 15 0
cup
Creamy Parmesan 1
Chicken 531 32 540 430 2 410 17 0
cup
Honey Roasted 1
Chicken 531 30 510 470 3 44 16 0
cup
Turkey 1
531 32 540 450 4 410 15 0
cup
Stouffer’s
*** *** * * * * * * *

White Meat Chicken 1

661 37 500 620 2 600 19 0
pie
 White Meat Turkey 1
711 410 520 610 2 590 23 0
pie
Pot Roast - see
Frozen Dinner *** *** * * * * * * *

POTATO (see also

Sweet Potatoes) *** *** * * * * * * *

Au Gratin 1
320 19 530 28 4 24 12 0
cup
Baked, med *** *** * * * * * * *
whole potato, w/ skin 1 160 Tr 0 37 4 33 4 0
whole potato, w/o
skin 1 150 Tr 0 34 2 32 3 0

skin only 1 120 Tr 0 27 5 22 3 0

peeled, whole potato 1 120 Tr 0 27 2 25 3 0
peeled, diced 1/2
700 Tr 0 16 1 15 2 0
cup
French Fries, frozen,
heated *** *** * * * * * * *

regular or crinkle cut 10

120 4 30 19 2 17 2 0
ea
steak fries 10
200 5 23 360 4 32 3 0
ea
thin shoestring 10
40 1 23 7 Tr 7 Tr 0
ea
Hash Browns,
frozen, heated, 3" x 11/2" 1 600 3 450 8 Tr 8 Tr 0
patty

Hash Browned 1
potatoes 411 20 44 550 5 500 5 0
cup
Mashed, dehydrated, 1
as prep w/ milk & butter 230 10 39 30 5 25 4 0
cup
Mashed, w/ milk & 1
butter 240 9 34 35 3 32 4 0
cup
Scalloped 1
220 9 37 26 5 21 7 0
cup
Tater Tots/potato
puffs, frozen, heated 10 150 7 42 22 2 20 2 0

Potato Chips (about

14 chips, unless noted) *** *** * * * * * * *

Baked 1/2
790 3 34 12 1 11 1 0
oz
Barbecue flavor 1 oz 140 9 580 15 1 14 2 0
Cheese flavored 1 oz 140 8 510 16 2 14 2 0
Fat free 1 oz 800 Tr 0 18 2 16 2 0
Plain, regular 1 oz 150 10 600 15 1 14 2 0
Pringles, regular
(about 16) 1 oz 150 9 540 15 1 14 1 0

Reduced fat 1 oz 130 6 42 19 2 17 2 0

Ruffles, original 1 oz 160 10 560 14 1 13 2 0
Ruffles, reduced fat 1 oz 140 7 450 18 1 17 2 0

Sour cream & onion

flavor 1 oz 150 10 600 15 2 13 2 0

Potato Pancakes,
23/4" dia 1 600 3 450 6 Tr 6 1 0

Potato Salad 1
260 21 730 28 3 25 7 0
cup
Potato Sticks, fried, 1/2
crunchy 900 6 600 10 Tr 10 1 0
cup
Preserves *** *** * * * * * * *
All flavors, regular 1
600 Tr 0 14 Tr 14 Tr 0
Tbsp
Restaurant size 1/2
packet 40 Tr 0 10 Tr 10 Tr 0
oz
Pretzels *** *** * * * * * * *
Twists 10 230 2 8 480 2 460 6 0
Soft, twisted, med 1 390 4 9 800 2 780 9 0
Soft, Auntie Anne’s,
original 1 310 1 3 650 2 630 8 0

Prickly Pear *** *** * * * * * * *

Fresh, sliced 1
600 Tr 0 14 5 9 1 0
cup
Fresh, whole 1 40 Tr 0 10 4 6 Tr 0
Prosciutto,
Boarshead 1 oz 600 3 450 0 0 0 8 0

Prunes, dried, pitted *** *** * * * * * * *

Stewed, unsweetened 1
270 Tr 0 700 8 620 2 0
cup
Uncooked,
unsweetened 5 ea 110 Tr 0 30 3 27 1 0

Pudding *** *** * * * * * * *

Banana, regular 4 oz 130 3 21 21 0 21 3 0
instant 4 oz 130 3 21 22 0 22 3 0
Chocolate, regular 1/2
170 5 26 28 1 27 5 0
cup
fat free 1/2
110 Tr 0 24 Tr 24 2 0
cup
instant 1/2
160 5 28 28 2 26 5 0
cup
Coconut Cream, 1/2
regular 160 5 28 25 Tr 25 4 0
cup
instant 1/2
170 5 26 28 Tr 28 4 0
cup
Lemon, instant 1/2
170 4 21 30 0 30 4 0
cup
Rice pudding, regular 4 oz 130 3 21 22 1 21 4 0
Tapioca, regular 4 oz 140 4 26 24 0 24 2 0
fat free 4 oz 110 Tr 0 24 0 24 2 0
Vanilla, regular 1/2
160 4 23 26 Tr 26 4 0
cup
fat free 4 oz 100 0 0 23 0 23 2 0
1/2
instant
cup 160 4 23 28 0 28 4 0

Puff Pastry, frozen, 1

baked 1380 940 620 113 4 109 18 0
sheet
individual shell 1 220 15 610 18 Tr 18 3 0
 Pumpkin *** *** * * * * * * *
Canned 1
800 Tr 0 20 7 13 3 0
cup
Fresh, cooked, 1
mashed 500 Tr 0 12 3 9 2 0
cup
Pumpkin Pie Mix, 1
canned 280 Tr 0 710 22 490 3 0
cup
Pumpkin Pie Spice 1
5 Tr 0 1 Tr 1 Tr 0
tsp
Quesadilla - see
individual restaurant *** *** * * * * * * *
listings

Radish, fresh, raw,

med 5 0 Tr 0 Tr Tr Tr Tr 0

Sliced 1
20 Tr 0 4 2 2 Tr 0
cup
Raisin *** *** * * * * * * *
Golden, not packed 1
440 Tr 0 116 6 111 5 0
cup
Regular, not packed 1
431 Tr 0 116 5 110 5 0
cup
small box 11/2
130 Tr 0 34 2 32 1 0
oz
miniature box 1/2
40 Tr 0 11 Tr 11 Tr 0
oz
Raisin Bran - see
Cereal *** *** * * * * * * *

Raspberry *** *** * * * * * * *

Fresh 1
600 Tr 0 15 8 7 2 0
cup
Frozen, sweetened, 1
unthawed 260 Tr 0 650 11 540 2 0
cup
Ravioli, Chef
Boyardee *** *** * * * * * * *

Beef 1
220 7 29 33 1 32 8 0
cup
Beef, mini 1
230 8 31 31 3 28 8 0
cup
Relish - see Pickle
Relish or specific listings *** *** * * * * * * *

Rhubarb *** *** * * * * * * *

Fresh, diced 1
25 Tr 0 6 2 4 1 0
cup
Frozen, cooked, 1
sweetened 280 Tr 0 750 5 700 Tr 0
cup
RICE *** *** * * * * * * *
Low Carb *** *** * * * * * * *
Full Green
Cauliflower Rice 7 oz 40 0.5 11 8 5 3 3 0

Green Giant 3/4

Cauliflower Crumbles 20 0 0 4 2 2 2 0
cup
Julian Bakery 3.5
PaleoThin Rice oz 10 0 0 3 2 1 0 0

Plain Rice Dishes *** *** * * * * * * *

Brown rice, med 1
grain, cooked 220 2 8 460 4 42 5 0
cup
 Brown rice, long 1
grain, cooked 220 2 8 450 4 410 5 0
cup
White rice, med 1
grain, cooked 240 Tr 0 530 Tr 530 4 0
cup
White rice, long 1
grain, cooked 210 Tr 0 450 Tr 450 4 0
cup
White rice, 1
parboiled, cooked 190 Tr 0 42 1 410 5 0
cup
White rice, instant, as 1
prep 190 Tr 0 410 1 40 4 0
cup
White rice, glutinous, 1
cooked 170 Tr 0 37 2 35 4 0
cup
Wild rice, cooked 1
170 Tr 0 35 3 32 7 0
cup
Rice Cake, brown
rice 1 35 Tr 0 7 Tr 7 Tr 0

Rice
Rice Krispies
Krispies
Treat
Treat 1 150 3 18 30 Tr 30 1 0

Rice Pilaf 1
280 6 19 500 1 490 7 0
cup
Roast Beef - see
Beef *** *** * * * * * * *

Rolls - see
Bread/Bread Products *** *** * * * * * * *

Rosemary *** *** * * * * * * *

Dried spice 1
0 Tr 0 Tr Tr Tr Tr 0
tsp
Fresh, chopped 1
0 Tr 0 Tr Tr Tr Tr 0
tsp
Rutabaga *** *** * * * * * * *
Cubed, cooked 1
700 Tr 0 15 3 12 2 0
cup
Mashed, cooked 1
900 Tr 0 21 4 17 3 0
cup
Saccharin 1
Sweetener 0 0 0 Tr 0 Tr Tr 0
pkt
Sage, dried ground 1
0 Tr 0 Tr Tr Tr Tr 0
tsp
Salad Dressing *** *** * * * * * * *
Blue cheese, fat free 1
20 Tr 0 4 Tr 4 Tr 0
Tbsp
Blue cheese, low 1
calorie 15 1 600 Tr 0 Tr Tr 0
Tbsp
Blue cheese, regular 1
700 8 100 Tr Tr Tr Tr 0
Tbsp
Buttermilk, lite 1
30 2 600 3 Tr 3 Tr 0
Tbsp
Caesar, low calorie 1
15 Tr 0 3 0 3 Tr 0
Tbsp
Caesar, regular 1
800 9 100 Tr Tr Tr Tr 0
Tbsp
French, fat free 1
20 Tr 0 5 Tr 5 Tr 0
Tbsp
French, low calorie 1 30 2 600 4 0 4 Tr 0
Tbsp
French, low fat 1
35 2 510 5 Tr 5 Tr 0
Tbsp
French, regular 1
700 7 900 3 0 3 Tr 0
Tbsp
 Honey mustard, low 1
600 3 450 9 Tr 9 Tr 0
calorie Tbsp

Italian, fat free 1

5 Tr 0 1 Tr 1 Tr 0
Tbsp
Italian, low calorie 1
30 3 900 Tr 0 Tr Tr 0
Tbsp
Italian, low fat 1
10 Tr 0 Tr 0 Tr Tr 0
Tbsp
Italian, regular 1
40 4 900 2 0 2 Tr 0
Tbsp
Mayonnaise, fat free 1
15 Tr 0 3 Tr 3 Tr 0
Tbsp
Mayonnaise, light 1
500 5 900 1 0 1 Tr 0
Tbsp
Mayonnaise, regular 1
100 11 990 Tr 0 Tr Tr 0
Tbsp
Ranch, fat free 1
15 Tr 0 4 0 4 Tr 0
Tbsp
Ranch, low fat 1
30 2 600 3 Tr 3 Tr 0
Tbsp
Ranch, regular 1
700 8 100 1 Tr 1 Tr 0
Tbsp
Russian, low calorie 1
25 Tr 0 4 0 4 Tr 0
Tbsp
Russian, regular 1
500 4 720 5 Tr 5 Tr 0
Tbsp
Thousand Island, fat 1
free 20 Tr 0 5 Tr 5 Tr 0
Tbsp
Thousand Island, low 1
fat 30 2 600 4 Tr 4 Tr 0
Tbsp
Thousand Island, 1
regular 600 6 900 2 Tr 2 Tr 0
Tbsp
Salami *** *** * * * * * * *
Beef, cooked 1 oz 700 6 770 700 0 Tr 4 0
Pork, hard or dry 1 oz 110 9 740 110 0 Tr 6 0
sliced, 3" x 1/16"
slices 2 800 7 790 800 0 Tr 5 0

Pork, Italian 1 oz 120 10 750 120 0 Tr 6 0

Turkey, cooked 1 oz 450 3 600 450 0 Tr 5 0
Salsa 1
0 Tr 0 0 Tr 1 Tr 0
Tbsp
Salt, kosher 1/2
0 0 0 0 0 0 0 0
tsp
Salt, table 1/2
0 0 0 0 0 0 0 0
tsp
Sandwich Meat -
see Lunch Meat *** *** * * * * * * *

Sandwich Spread *** *** * * * * * * *

Pork or beef 1
35 3 770 2 0 2 1 0
Tbsp
Poultry 1
25 2 720 Tr 0 Tr 2 0
Tbsp
SAUCE *** *** * * * * * * *
A1 Steak Sauce 1
30 0 0 8 Tr 8 Tr 0
Tbsp
Barbecue sauce 1
25 Tr 0 6 Tr 6 0 0
Tbsp
Catsup 1
15 Tr 0 4 0 4 Tr 0
Tbsp
Cheese sauce 1/4
110 8 650 4 Tr 4 4 0
cup
 Chili sauce 1/4 700 Tr 0 14 4 10 2 0
cup
Hoisin sauce 1
35 Tr 0 7 Tr 7 Tr 0
Tbsp
Horseradish, 1
prepared 0 Tr 0 Tr Tr Tr Tr 0
tsp
Hot sauce 1
0 Tr 0 Tr 0 Tr Tr 0
tsp
Marinara sauce 1/2
110 3 25 18 3 15 2 0
cup
Mayonnaise, fat free 1
15 Tr 0 3 Tr 3 Tr 0
Tbsp
Mayonnaise, light 1
500 5 900 1 0 1 Tr 0
Tbsp
Mayonnaise, regular 1
100 11 990 Tr 0 Tr Tr 0
Tbsp
Mustard, regular (see 1
also Mustard) 0 Tr 0 Tr Tr Tr Tr 0
tsp
Oyster sauce 1
10 Tr 0 2 Tr 2 Tr 0
Tbsp
Pasta sauce 1/2
110 3 25 18 3 15 2 0
cup
Pepper sauce, hot 1
0 Tr 0 Tr 0 Tr Tr 0
tsp
Pickle relish 1
20 Tr 0 5 Tr 5 Tr 0
Tbsp
Pizza sauce 1/4
35 Tr 0 6 1 5 1 0
cup
Plum sauce 1
35 Tr 0 8 Tr 8 Tr 0
Tbsp
Salsa 1
0 Tr 0 1 Tr 1 Tr 0
Tbsp
Sofrito 1/2
240 19 710 6 2 4 13 0
cup
Soy sauce 1
10 Tr 0 1 Tr 1 1 0
Tbsp
Spaghetti sauce 1/2
110 3 25 18 3 15 2 0
cup
Sweet & sour sauce 1
15 Tr 0 3 Tr 3 Tr 0
Tbsp
Tabasco sauce 1
0 Tr 0 Tr 0 Tr Tr 0
tsp
Tamari sauce 1
10 Tr 0 1 Tr 1 2 0
Tbsp
Teriyaki sauce 1
15 0 0 3 0 3 1 0
Tbsp
Tomato sauce 1/2
30 Tr 0 7 2 5 2 0
cup
White sauce 1/2
180 13 650 12 Tr 12 5 0
cup
Worcestershire sauce 1
15 0 0 3 0 3 0 0
Tbsp
Sauerkraut 1
450 Tr 0 10 7 3 2 0
cup
Sausage *** *** * * * * * * *
(See also Pork) *** *** * * * * * * *
Beef 2 oz 190 16 760 Tr 0 Tr 10 0
Beef, cured, smoked 1 oz 900 8 800 Tr 0 Tr 4 0
Beef & pork 2 oz 220 20 820 2 0 2 8 0
Beef & pork, smoked 2 oz 180 16 800 1 0 1 7 0
Blood 2 oz 210 19 810 Tr 0 Tr 8 0
Chicken & beef,
smoked 2 oz 170 13 690 0 0 0 10 0
 Low fat, beef, pork 2 oz 600 1 15 6 Tr 6 5 0
& turkey

Polish, kielbasa 2 oz 130 10 690 2 0 2 7 0

Sweet Italian, 3 oz
link 1 130 7 480 2 0 2 14 0

Turkey 2 oz 110 6 490 0 0 0 13 0

Turkey & pork 2 oz 170 13 690 Tr 0 Tr 13 0
Vienna, 2" links 2 700 6 770 Tr 0 Tr 3 0
Scallop - see
Fish/Seafood *** *** * * * * * * *

Seafood - see
Fish/Seafood *** *** * * * * * * *

Seasoning - see
specific listings *** *** * * * * * * *

Poultry 1
5 Tr 0 Tr Tr Tr Tr 0
tsp
Seaweed *** *** * * * * * * *
Agar, dried 1/4
20 Tr 0 6 Tr 6 Tr 0
oz
Agar, raw 2
0 0 0 Tr Tr Tr Tr 0
Tbsp
Kelp, raw 2
0 Tr 0 Tr Tr Tr Tr 0
Tbsp
Spirulina, dried 1
20 Tr 0 2 Tr 2 4 0
Tbsp
Wakame, raw 2
5 Tr 0 Tr Tr Tr Tr 0
Tbsp
Seeds *** *** * * * * * * *
(See also specific
listings) *** *** * * * * * * *

Chia 1
510 3 530 4 3 1 2 0
Tbsp
Flaxseed, whole 1
600 4 600 3 3 0 2 0
Tbsp
Flaxseed, ground 1
35 3 770 2 2 0 1 0
Tbsp
Hemp, hulled 1
530 5 850 1 Tr Tr 3 0
Tbsp
Pumpkin seeds,
kernels, roasted 1 oz 150 12 720 4 1 3 9 0

Sesame seeds, plain 1

500 5 900 2 1 1 2 0
Tbsp
Sesame seeds,
toasted 1 oz 160 14 790 7 4 3 5 0

Sunflower seeds, dry

roasted 1 oz 170 14 740 7 3 4 6 0

Shakes *** *** * * * * * * *

Atkins Shakes *** *** * * * * * * *
Café Caramel 1
160 10 560 3 1 2 15 0
carton
Chocolate Banana 1
Energy 170 9 480 9 5 4 15 0
carton
Creamy Chocolate 1
240 14 530 7 4 3 23 0
carton
Dark Chocolate 1
Royale 160 10 560 6 4 2 15 0
carton
 French Vanilla 1 160 9 510 2 1 1 15 0
carton
Milk Chocolate 1
Delight 160 9 510 5 3 2 15 0
carton
Mocha Latte 1
160 10 560 5 2 3 15 0
carton
Strawberry 1
160 9 510 2 1 1 15 0
carton
Vanilla Cream 1
230 14 550 4 1 3 23 0
carton
Atkins Plus Protein &
Fiber Shakes *** *** * * * * * * *

Creamy Milk 1
Chocolate 190 5 24 9 7 2 30 0
carton
Creamy Vanilla 1
180 5 25 8 7 1 30 0
carton
Atkins Protein
Powder, chocolate or 1
100 3 27 7 5 2 15 0
vanilla scoop

KetoChow Meal
Replacement Shakes *** *** * * * * * * *

Banana 1
125 1 7 7 6 1 26 0
scoop
Chocolate 1
134 1 7 9 7 2 27 0
scoop
Chocolate Mint 1
130 1 7 8 7 1 26 0
scoop
Chocolate Peanut 1
Butter 185 4 20 11 9 2 31 0
scoop
Chocolate Toffee 1
127 1 7 8 7 1 26 0
scoop
Cookies & Cream 1
125 1 7 7 6 1 26 0
scoop
Eggnog 1
128 1 7 8 7 1 26 0
scoop
Mocha 1
135 1 7 9 7 2 27 0
scoop
Orange Cream 1
127 1 7 8 7 1 26 0
scoop
Pumpkin Spice 1
Caramel 128 1 7 8 7 1 26 0
scoop
Raspberry 1
Cheesecake 127 1 7 8 7 1 26 0
scoop
Root Beer Float 1
132 1 7 8 7 1 26 0
scoop
Salted Caramel 1
125 1 7 7 6 1 26 0
scoop
Savory Chicken 1
Soup 127 1 7 7 1 6 26 0
scoop
Snickerdoodle 1
128 1 7 8 7 1 26 0
scoop
Strawberry 1
125 1 7 6 1 5 26 0
scoop
Strawberry, Natural 1
125 1 7 7 6 1 26 0
scoop
Vanilla 1
scoop 125 1 7 7 6 1 26 0

SlimFast Keto Meal

Shakes *** *** * * * * * * *

Fudge Brownie 2
Batter 190 15 710 9 2 4 8 3
scoops
Vanilla Cake Batter 2
190 15 710 8 0 5 8 3
scoops
 Shallot, raw, 1
chopped 5 Tr 0 2 Tr 2 Tr 0
Tbsp

Freeze dried 1
0 0 0 Tr Tr Tr Tr 0
Tbsp
Shark - see
Fish/Seafood *** *** * * * * * * *

Sherbet, orange 1/2

110 2 16 23 1 22 Tr 0
cup
Shortening, regular 1
1820 206 100 0 0 0 0 0
cup
Cottonseed & 1
soybean blend 110 13 100 0 0 0 0 0
Tbsp
Shrimp - see
Fish/Seafood & specific *** *** * * * * * * *
entrées

Sirloin Steak - see

Beef *** *** * * * * * * *

Snack Mix, Chex 3/4

Mix 120 5 380 18 2 16 3 0
cup
Oriental mix, rice
based 1 oz 140 7 450 15 4 11 5 0

SNACKS *** *** * * * * * * *

Cali’flour Foods
Cauliflower Thins, all 6
900 7 700 2 2 0 5 0
flavors crackers

Chomps Meat Bars *** *** * * * * * * *

Beef, Crankin’ 1
Cranberry 110 6 490 4 0 4 9 0
stick
Beef, Hoppin’ 1
Jalapeno 100 6 540 1 0 1 9 0
stick
Beef, Original 1
100 6 540 0 0 0 9 0
stick
Original Beef 1
Chomplings 430 3 630 0 0 0 4 0
stick
Original Turkey 1
Chomplings 29 1 31 0 0 0 5 0
stick
Turkey, Jalapeno 1
700 2 26 1 0 1 10 0
stick
Turkey, Original 1
700 2 26 0 0 0 10 0
stick
Venison, Salt & 1
Pepper 100 6 540 0 0 0 9 0
stick
Jimmy Dean Protein
Packs *** *** * * * * * * *

Roasted Almond 1
290 23 710 5 3 2 15 0
pkg
Smoked Ham 1
180 12 600 4 0 4 14 0
pkg
 Turkey 1
Sausage 170 11 580 2 0 2 14 0
pkg
Julian Bakery 6
700 4.5 580 5 2 3 3 0
crackers
PaleoThin
Crackers, Salt & 6
700 4.5 580 7 2 5 2 0
Pepper crackers

PrimalThin
Crackers, Organic 6
700 4.5 580 7 2 5 2 0
Parmesan crackers

Just the
Cheese Bars, all 2
150 12 720 Tr 0 Tr 8 0
flavors bars

Just the
Cheese Minis, all 1
950 8 760 1 0 1 5 0
flavors pkg

Linda’s Diet
Delites Low Carb 5
100 4 360 16 14 2 14 0
Bagel Chips, Plain chips

Moon Cheese *** *** * * * * * * *

Cheddar 6-7
700 5 640 1 0 1 5 0
pc
Gouda 6-7
700 5 640 0 0 0 5 0
pc
Mozzarella 6-7
670 5 670 1 0 1 5 0
pc
Pepper Jack 6-7
700 5 640 0 0 0 4 0
pc
Sriracha 6-7
670 5 670 1 0 1 5 0
pc
P3 Portable
Protein Packs *** *** * * * * * * *

Chicken,
Cashews, 1
180 12 600 5 0 5 12 0
Monterey Jack pkg

Chicken, 1
Peanuts, Cheddar 200 14 630 3 1 2 13 0
pkg
Ham, 1
Almonds, Cheddar 190 14 660 4 1 3 12 0
pkg
Ham,
Cashews, Colby 1
180 12 600 5 0 5 12 0
Jack pkg

Turkey,
Almonds, Colby 1
180 13 650 4 1 3 13 0
Jack pkg

Turkey, 1
Peanuts, Cheddar 190 14 660 3 1 2 13 0
pkg
P3 Portable
Protein Pack: Deli *** *** * * * * * * *
Snackers

Turkey, 1
Bacon, Colby Jack 180 13 650 Tr 0 Tr 15 0
pkg
Turkey, Ham, 1
Cheddar 150 10 600 2 0 2 14 0
pkg
Paleovalley
Beef Sticks, all 1
700 5 640 0 0 0 6 0
flavors stick

Quest Protein
Chips *** *** * * * * * * *

BBQ Original 1
Style 130 3.5 24 4 1 3 21 0
bag
Cheddar &
Sour Cream 1
140 4.5 29 5 1 4 21 0
Original Style bag

Chili Lime 1
Tortilla Style 140 4.5 29 4 1 3 20 0
bag
Nacho Cheese 1
Tortilla Style 140 6 39 5 1 4 18 0
bag
Ranch Tortilla 1
Style 140 4.5 29 5 1 4 19 0
bag
Sour Cream &
Onion Original 1
140 4 26 5 1 4 21 0
Style bag

Shrewd Food
Protein Crisps *** *** * * * * * * *

Baked 1
Cheddar 900 3 30 2 0 2 14 0
pkg
Brickoven 1
Pizza 900 3 30 2 0 2 14 0
pkg
Cookies & 1
Cream 900 3.5 35 3 0 3 13 0
pkg
Smokehouse 1
Maple 900 3 30 3 0 3 14 0
pkg
Sriracha 1
Cheddar 900 3 30 2 0 2 14 0
pkg
Whisps
Cheese Crisps *** *** * * * * * * *

Asiago & 1/2

Pepper Jack 150 11 660 1 0 1 12 0
bag
Bacon BBQ 1/2
170 14 740 2 0 2 10 0
bag
Cheddar 1/2
170 14 740 1 0 1 10 0
bag
Parmesan 1/2
150 10 600 1 0 1 13 0
bag
Tomato Basil 1/2
150 11 660 2 1 1 12 0
bag
SOUP (as
prep) *** *** * * * * * * *

Bouillon
cube, beef 1 10 Tr 0 Tr 0 Tr Tr 0

Bouillon
cube, chicken 1 10 Tr 0 Tr 0 Tr Tr 0

Bouillon
cube, low sodium 1 15 Tr 0 2 0 2 Tr 0

Broth, beef 1
15 Tr 0 Tr 0 Tr 3 0
cup
Broth, beef 1
consommé, as prep 30 0 0 2 0 2 5 0
cup
Broth, 1
chicken 10 Tr 0 Tr 0 Tr Tr 0
cup
Broth,
chicken, low 1
cup 40 1 23 3 0 3 5 0
sodium

Bean w/ ham 1
230 9 35 27 11 16 13 0
cup
Bean w/ pork 1
170 6 32 22 8 14 8 0
cup
Beef noodle 1
800 3 34 9 Tr 9 5 0
cup
Beef noodle 1
tomato 140 4 26 21 2 19 4 0
cup
Black bean 1
110 2 16 19 8 11 6 0
cup
Cheese, prep 1
w/ water 160 11 620 11 1 10 5 0
cup
Cheese, prep 1
w/ milk 230 15 590 16 1 15 10 0
cup
Chicken 1
noodle, canned 600 2 30 7 Tr 7 3 0
cup
Chicken 1
noodle, chunky 900 2 20 10 1 9 8 0
cup
Chicken
noodle, dry mix, as 1
600 1 15 9 Tr 9 2 0
prep cup

Chicken & 1
rice 600 2 30 7 Tr 7 4 0
cup
Chicken & 1
rice, chunky 130 3 21 13 1 12 12 0
cup
Chicken & 1
vegetable 800 3 34 9 1 8 4 0
cup
Chicken & 1
vegetable, chunky 170 5 26 19 1 18 12 0
cup
Clam
chowder, 1
800 2 23 12 2 10 2 0
Manhattan cup

Clam
chowder, 1
130 3 21 19 3 16 7 0
Manhattan, chunky cup

Clam
chowder, New *** *** * * * * * * *
England

prep w/ water 1
900 3 30 13 Tr 13 4 0
cup
prep w/ milk 1
150 5 30 19 Tr 19 8 0
cup
Cream of
Asparagus *** *** * * * * * * *

prep w/ water 1
900 4 40 11 Tr 11 2 0
cup
prep w/ milk 1
160 8 450 16 Tr 16 6 0
cup
Cream of
Celery *** *** * * * * * * *

prep w/ water 1
900 6 600 9 Tr 9 2 0
cup
prep w/ milk 1
160 10 560 15 Tr 15 6 0
cup
Cream of
Chicken *** *** * * * * * * *

prep w/ water 1 120 7 530 9 Tr 9 3 0

cup
 prep w/ milk 1
190 12 570 15 Tr 15 8 0
cup
Cream of
Mushroom *** *** * * * * * * *

prep w/ water 1
100 7 630 8 0 8 2 0
cup
prep w/ milk 1
170 10 530 14 0 14 6 0
cup
Cream of
Onion *** *** * * * * * * *

prep w/ water 1
110 5 410 13 1 12 3 0
cup
prep w/ milk 1
190 9 430 18 Tr 18 7 0
cup
Cream of
Potato *** *** * * * * * * *

prep w/ water 1
700 2 26 12 Tr 12 2 0
cup
prep w/ milk 1
150 7 42 17 Tr 17 6 0
cup
Minestrone 1
800 3 34 11 1 10 4 0
cup
Minestrone, 1
chunky 130 3 21 21 6 15 5 0
cup
Miso, as prep 1
20 Tr 0 3 Tr 3 1 0
cup
Onion, canned 1
600 2 30 8 Tr 8 4 0
cup
Onion, dry 1
mix, as prep 30 Tr 0 6 Tr 6 Tr 0
cup
Pea, green 1
160 3 17 26 5 21 8 0
cup
Ramen beef 1/2
noodle 190 7 33 27 Tr 27 4 0
pkg
Ramen 1/2
chicken noodle 190 7 33 27 1 26 5 0
pkg
Split pea w/ 1
ham 190 4 19 28 2 26 10 0
cup
Split pea w/ 1
ham, chunky 190 4 19 27 4 23 11 0
cup
Tomato *** *** * * * * * * *
prep w/ water 1
700 Tr 0 16 2 14 2 0
cup
prep w/ milk 1
140 3 19 22 2 20 6 0
cup
Tomato
bisque *** *** * * * * * * *

prep w/ water 1
120 3 23 27 Tr 24 2 0
cup
prep w/ milk 1
200 7 32 29 Tr 29 6 0
cup
Tomato rice 1
120 3 23 21 2 19 2 0
cup
Tomato 1
vegetable 500 Tr 0 10 Tr 10 2 0
cup
Turkey 1
vegetable 700 3 39 9 Tr 9 3 0
cup
1
Vegetable
cup 700 2 26 12 Tr 12 2 0

Vegetable 1
beef 800 2 23 10 2 8 5 0
 cup
Sour Cream *** *** * * * * * * *
Regular 1
440 450 920 7 0 7 5 0
cup
Regular 1
25 2 720 Tr 0 Tr Tr 0
Tbsp
Reduced fat 1
20 2 900 Tr 0 Tr Tr 0
Tbsp
Fat free 1
12 0 0 3 0 3 Tr 0
Tbsp
Soy Burger
(see also Vegetable 1 120 4 30 10 3 7 11 0
Burger)

Soybeans
(Edamame) *** *** * * * * * * *

Green, cooked 1/2

130 6 42 10 4 6 11 0
cup
Mature seeds, 1/2
cooked 150 8 480 9 5 4 14 0
cup
Spaghetti -
see Pasta *** *** * * * * * * *

Spare Ribs -
see Pork *** *** * * * * * * *

Spice - see
specific listings *** *** * * * * * * *

Spinach *** *** * * * * * * *

Canned, 1
cooked 500 1 18 7 5 2 6 0
cup
Fresh, baby 1
13 0 0 2 1 1 1 0
cup
Fresh, 1
chopped, cooked 40 Tr 0 7 4 3 5 0
cup
Fresh, raw 1
5 Tr 0 1 Tr 1 Tr 0
cup
Frozen, 1
chopped, cooked 700 2 26 9 7 2 8 0
cup
Spinach 1
Soufflé 230 18 700 8 1 7 11 0
cup
Splenda
Splenda 1
(sucralose) 4 0 0 1 0 1 0 0
pkt
Spread *** *** * * * * * * *
(See also
spreads in *** *** * * * * * * *
Margarine)

Cheese, 1
pasteurized 800 6 680 3 0 3 5 0
Tbsp
Cheese, cream 1
cheese base 450 4 800 Tr 0 Tr 1 0
Tbsp
Ham & 1
cheese 40 3 680 Tr 0 Tr 2 0
Tbsp
Ham salad 1
30 2 600 2 0 2 1 0
Tbsp
Liverwurst 1
40 4 900 Tr Tr Tr 2 0
Tbsp
Sandwich, 1
pork or beef Tbsp 35 3 770 2 Tr 2 1 0
 Sandwich, 1 26 2 690 Tr 0 Tr 2 0
poultry salad Tbsp

Squash *** *** * * * * * * *

Acorn, baked, 1
cubes 120 Tr 0 30 9 21 2 0
cup
Butternut, 1
baked, cubes 820 Tr 0 22 7 15 2 0
cup
Butternut, 1
raw, cubed 600 Tr 0 16 3 13 1 0
cup
Hubbard, 1
cooked, mashed 700 Tr 0 15 7 8 4 0
cup
Spaghetti, 1
cooked 40 Tr 0 10 2 8 1 0
cup
Summer, 1
cooked, slices 35 Tr 0 8 3 5 2 0
cup
Summer, raw, 1
sliced 20 Tr 0 4 1 3 1 0
cup
Winter, baked, 1
cubes 800 Tr 0 18 6 12 2 0
cup
Starfruit -
see Carambola *** *** * * * * * * *

Steak - see
Beef *** *** * * * * * * *

Steak Sauce, 1
A1 30 0 0 8 Tr 8 Tr 0
Tbsp
Strawberries *** *** * * * * * * *
Fresh, med
size, 11/4" dia 10 40 Tr 0 9 2 7 Tr 0

Fresh, sliced 1
500 Tr 0 13 3 10 1 0
cup
Frozen,
unsweetened, 1
800 Tr 0 20 5 15 Tr 0
thawed cup

Frozen, 1
sweetened, thawed 250 Tr 0 660 5 610 1 0
cup
Strawberry
Topping - see *** *** * * * * * * *
Topping

Strudel, 1
Apple 200 8 360 29 2 27 2 0
pc
Stuffing *** *** * * * * * * *
Bread, dry 1/2
mix, as prep 180 9 450 22 3 19 3 0
cup
Cornbread, 1/2
dry mix, as prep 180 9 450 22 3 19 3 0
cup
Succotash *** *** * * * * * * *
Canned 1/2
800 Tr 0 18 3 15 3 0
cup
Fresh, cooked 1/2
110 Tr 0 23 4 19 5 0
cup
Frozen,
cooked 1/2
cup 800 Tr 0 17 4 13 4 0
 SUGAR *** *** * * * * * * *

White,
granulated *** *** * * * * * * *

One cup 1
771 0 200 0 200 0 0
cup
One 1
tablespoon 500 0 0 13 0 13 0 0
Tbsp
One teaspoon 1
15 0 0 4 0 4 0 0
tsp
Cube 1 10 0 0 2 0 2 0 0
Restaurant
size packet 1 10 0 0 3 0 3 0 0

Confectioners’
(Powdered) *** *** * * * * * * *

Unsifted cup 1
471 Tr 0 120 0 120 0 0
cup
Sifted cup 1
390 Tr 0 100 0 100 0 0
cup
Unsifted 1
tablespoon 30 Tr 0 8 0 8 0 0
Tbsp
Brown sugar *** *** * * * * * * *
Packed cup 1
841 0 0 217 0 217 Tr 0
cup
Packed 1
tablespoon 500 0 0 14 0 14 Tr 0
Tbsp
Brownulated 1
35 0 0 9 0 9 Tr 0
Tbsp
Sugar
Substitute *** *** * * * * * * *

Aspartame 1
sweetener 0 0 0 Tr 0 Tr Tr 0
pkt
Saccharin 1
sweetener 0 0 0 Tr 0 Tr Tr 0
pkt
Sugar
Sugar Twin
Twin 1
0 0 0 Tr 0 Tr Tr 0
pkt
Sundae (sm
svg) *** *** * * * * * * *

Caramel 1 300 9 27 490 0 490 7 0

Hot fudge 1 280 9 29 480 0 480 6 0
Strawberry 1 270 8 27 450 0 450 6 0
Sunflower 2
Seed Butter 198 18 820 7 2 5 6 0
Tbsp
Swedish
Meatballs - see *** *** * * * * * * *
Frozen Dinner

Sweet
Sweet ‘N
‘N 1
Low
Low 0 0 0 Tr 0 Tr Tr 0
pkt
Sweet Potato *** *** * * * * * * *
Baked w/
skin, whole, med, 1 110 Tr 0 24 4 20 2 0
5" x 2"

Candied,
21/2" x 2" 1
pc 15 3 180 29 3 26 Tr 0
 Canned, in 1 210 Tr 0 500 6 44 3 0
syrup, drained cup

Canned,
mashed, vacuum 1
230 Tr 0 540 5 490 4 0
pack cup

Cooked, 1/2
mashed 900 Tr 0 21 3 18 2 0
cup
Frozen, 1
baked, cubes 180 Tr 0 410 3 380 3 0
cup
Sweet Potato 1
Chips 140 7 450 18 1 17 Tr 0
oz
Sweet Roll -
see specific listings *** *** * * * * * * *

SWEETS,
LOW CARB *** *** * * * * * * *

Bars &
Cakes *** *** * * * * * * *

Atkins
Endulge *** *** * * * * * * *

Caramel Nut
Chew Bar 1 130 8 550 17 6 11 5 9

Chocolate
Caramel Mousse 1
120 4.5 34 23 9 14 3 12
Bar pkt

Chocolate
Coconut Bar 1 170 12 640 19 9 10 4 8

Peanut
Caramel Cluster 1
140 10 640 13 6 7 7 4
Bar pkt

ThinSlim
Foods Cloud *** *** * * * * * * *
Cakes

Blueberry 1
Bliss 20 1 450 10 3 0 2 7
cake
Cinnamon 1
20 1 450 10 3 0 2 7
cake
Cinnamon 1
Crumb 40 3 680 11 3 0 2 8
cake
Chocolate 1
20 1 450 10 3 0 2 7
cake
Pumpkin
Spice (insufficient 1
20 * * * 3 * * *
info available) cake

ThinSlim
Foods Squares *** *** * * * * * * *

Almond 1 40 1 23 20 8 2 6 10
Brownie 1 450 1 20 20 8 2 6 10
Lemon 1 40 1 23 20 8 2 6 10
Peanut Butter
Chocolate Chip 1 450 1 20 20 8 2 6 10

Pumpkin
Spice 1 40 1 23 20 8 2 6 10

Brownies *** *** * * * * * * *

 Atkins
Endulge Nutty 1 170 12 640 18 6 2 7 10
Fudge Brownie

ThinSlim
Foods Keto 1 120 10 750 20 9 1 5 10
Brownie

Candy *** *** * * * * * * *

Atkins
Endulge *** *** * * * * * * *

Chocolate 1
Candies 110 7 570 19 4 15 1 14
pkt
Chocolate 1
Covered Almonds 140 12 770 12 1 11 3 9
pkt
Chocolate 1
Peanut Candies 150 11 660 18 2 16 4 15
pkt
Pecan 2
Caramel Clusters 120 10 750 15 8 7 1 5
pkt
Peanut Butter 2
Cups 160 13 730 18 4 14 2 12
pc
ChocZero
Chocolate Keto *** *** * * * * * * *
Bark

Dark 1
Chocolate Varieties 120 10 750 15 13 2 0 0
bar
Milk 1
Chocolate Varieties 150 14 840 11 8 3 3 0
bar
SlimFast Keto
Peanut Butter Cup 1 900 9 900 6 3 3 1 0
Fat Bomb

Chocolate &
Chocolate Bars *** *** * * * * * * *

Atkins
Endulge Milk 3
Chocolate Caramel 140 9 580 22 5 17 1 15
pc
Squares

ChocZero
Chocolate Squares *** *** * * * * * * *

700 Dark 1
Chocolate 450 4.5 900 5 4 1 0 0
square
500 Dark 1
Chocolate 40 4.5 100 6 5 1 0 0
square
Milk 1
Chocolate 500 4.5 810 4 3 1 0 0
square
Julian Bakery
PaleoThin Dark 1/2
Chocolate, plain or 990 9 820 9 6 3 2 0
bar
Sea Salt & Almond

Ketomanna
Ketogenic 1.2
225 22 880 8 5 3 3 0
Chocolate Fudge oz

Kiss My Keto
Ketogenic *** *** * * * * * * *
Chocolate Bars

Original Dark 1/3

Chocolate 130 13 900 14 7 2 1 5
bar
 Pumpkin
Seeds & Sea Salt 1/3
130 13 900 12 7 1 2 4
Dark Chocolate bar

Roasted
Almonds Dark 1/3
130 13 900 13 7 2 2 4
Chocolate bar

Toasted
Hazelnut Dark 1/3
130 13 900 13 7 2 2 4
Chocolate bar

Cookies *** *** * * * * * * *

Fat Snax
Cookies *** *** * * * * * * *

Chocolate
Chip 1 900 8 800 7 2 5 2 3

Double
Chocolate Chip 1 100 9 810 7 2 5 2 3

Lemony
Lemon 1 900 8 800 6 2 4 2 3

Peanut Butter 1 110 9 740 6 2 4 3 3

Julian Bakery
ProCookie Peanut
Butter Chocolate 1 190 12 570 26 22 4 12 0
Chip

Nui Cookies *** *** * * * * * * *

Chocolate
Chip 2 240 23 860 20 3 4 6 13

Double
Chocolate 2 240 23 860 20 4 4 6 12

Ginger
Something 2 240 23 860 19 3 2 6 14

Peanut Butter 2 270 24 800 18 3 4 8 11

Snickerdoodle 2 240 24 900 18 2 2 6 14
Quest Protein
Cookies *** *** * * * * * * *

Chocolate
Chip 1 250 17 610 19 9 4 15 6

Double
Chocolate Chip 1 240 16 600 20 10 5 15 5

Oatmeal
Raisin 1 250 14 500 25 12 9 15 4

Peanut Butter 1 250 17 610 18 9 5 15 4

Peanut Butter
Chocolate Chip 1 220 13 530 21 11 5 16 5

Snickerdoodle 1 250 17 610 19 11 4 15 4

ThinSlim
Foods Cookies *** *** * * * * * * *

Caramel 1 40 1 23 20 8 2 6 10
Chocolate
Bliss 1 500 1 18 21 8 3 6 10

Chocolate
Chip 1 450 1 20 20 8 2 6 10

Chocolate
Glazed 1 650 1 14 360 20 3 6 13

Coconut 1 40 1 23 20 8 2 6 10
Peanut Butter
Chocolate Chip 1 450 1 20 20 8 2 6 10

Vanilla 1 40 1 23 20 8 2 6 10
Vanilla
Glazed 1 600 1 15 360 20 3 6 13

SYRUP *** *** * * * * * * *

Chocolate 1
fudge, thick 130 3 21 24 0 23 2 0
Tbsp
Corn, dark 1
600 0 0 16 0 16 0 0
Tbsp
Corn, light 1
600 Tr 0 17 0 17 0 0
Tbsp
Grenadine 1
500 0 0 13 0 13 0 0
Tbsp
Malt 1
800 0 0 17 0 17 0 0
Tbsp
Maple 1
500 Tr 0 13 0 13 0 0
Tbsp
Molasses 1
600 Tr 0 15 0 15 0 0
Tbsp
Molasses 1
981 Tr 0 253 0 253 0 0
cup
Pancake
Syrup/Table *** *** * * * * * * *
Syrup

Hungry Jack
Sugar Free Butter 2
10 0 0 4 0 4 0 4
Flavor Syrup Tbsp

Light, reduced 1
calorie 25 0 0 7 0 7 0 0
Tbsp
Log Cabin 1/4
Sugar Free Syrup 20 0 0 8 0 8 0 7
cup
Mrs.
Butterworth’s 1/4
20 0 0 8 0 8 0 8
Sugar Free Syrup cup

Regular 1
450 0 0 12 0 12 0 0
Tbsp
Walden Farms
Calorie Free 1/4
0 0 0 0 0 0 0 0
Pancake Syrup cup

Sugar Free
Syrup *** *** * * * * * * *

ChocZero
Sugar Free, Low *** *** * * * * * * *
Carb syrups

Banana 1
30 0 0 13 11 2 0 0
Tbsp
Caramel 1
32 0 0 15 14 1 0 0
Tbsp
Chocolate 1
37 0 0 15 14 1 0 0
Tbsp
Maple 1
Tbsp 32 0 0 15 14 1 0 0

Maple Pecan 1
32 0 0 15 14 1 0 0
Tbsp
 Maple Vanilla 1 32 0 0 15 14 1 0 0
Tbsp
Peach 1
30 0 0 13 11 2 0 0
Tbsp
Vanilla 1
32 0 0 15 14 1 0 0
Tbsp
DaVinci
Gourmet Sugar 2
Free Syrups, all 0 0 0 0 0 0 0 0
Tbsp
flavors

Monin Sugar
Free Syrups, most 2
0 0 0 3 0 3 0 0
flavors Tbsp

Torani Sugar
Free Syrups, most 2
0 0 0 0 0 0 0 0
flavors Tbsp

Walden Farms
Calorie Free Syrup, 2
0 0 0 0 0 0 0 0
all flavors Tbsp

Taco - see
individual *** *** * * * * * * *
restaurant listings

Taco Shell,
med, 5" dia 1 600 3 450 8 Tr 8 Tr 0

Tahini, from 1
toasted kernels 900 8 800 3 1 2 3 0
Tbsp
Tangerine,
fresh, med, 21/2" 1 450 Tr 0 12 2 10 Tr 0
dia

Tapioca, pearl 1
dry 541 Tr 0 136 1 135 Tr 0
cup
Tapioca, prep 1/2
from dry w/ 2 milk 135 2 13 25 0 25 4 0
cup
Tapioca, prep
from dry w/ whole 1/2
148 4 24 25 0 25 4 0
milk cup

Taro, cooked, 1
sliced 190 Tr 0 460 7 31 Tr 0
cup
Taro Chips 1
140 7 450 19 2 17 Tr 0
oz
Taro Leaf, 1/2
steamed 15 Tr 0 3 2 1 2 0
cup
Tarragon *** *** * * * * * * *
Dried, leaves 1
0 Tr 0 Tr 0 Tr Tr 0
tsp
Dried, ground 1
5 Tr 0 Tr Tr Tr Tr 0
tsp
T -bone
Steak - see Beef *** *** * * * * * * *

Thyme *** *** * * * * * * *

Dried, leaves 1
0 Tr 0 Tr Tr Tr Tr 0
tsp
Dried, ground 1
0 Tr 0 Tr Tr Tr Tr 0
tsp
Fresh 1 0 Tr 0 Tr Tr Tr Tr 0
tsp
Toaster
Pastry (Pop Tart) *** *** * * * * * * *

Apple, frosted
 1 220 6 25 39 Tr 39 2 0
Apple,
unfrosted 1 210 6 26 37 Tr 37 2 0

Blueberry,
frosted 1 220 6 25 39 Tr 39 2 0

Blueberry,
unfrosted 1 210 6 26 37 Tr 37 2 0

Brown sugar
cinnamon 1 210 7 30 34 Tr 34 3 0

Cherry,
frosted 1 220 6 25 39 Tr 39 2 0

Cherry,
unfrosted 1 210 6 26 37 Tr 37 2 0

Strawberry,
frosted 1 220 6 25 39 Tr 39 2 0

Strawberry,
unfrosted 1 210 6 26 37 Tr 37 2 0

Tofu, raw 1/2

900 6 600 2 Tr 2 10 0
cup
Tofu, silken, 2
raw 24 1 380 Tr 0 Tr 3 0
oz
Tomatillos,
raw *** *** * * * * * * *

Whole,
medium size 2 20 Tr 0 4 1 3 Tr 0

Chopped or 1/2
diced 20 Tr 0 4 1 3 Tr 0
cup
Tomato *** *** * * * * * * *
Fresh, raw, 1
avg size, 21/2" dia 20 Tr 0 5 2 3 1 0
whole
Fresh, raw,
cherry or grape 1
25 Tr 0 6 2 4 1 0
tomato cup

Fresh, slices 1
1/4" thick 0 Tr 0 Tr Tr Tr Tr
slice
Fresh, 1
chopped or sliced 30 Tr 0 7 2 5 2 0
cup
Fresh, cooked 1
450 Tr 0 10 2 8 2 0
cup
Fresh, stewed 1
800 3 34 13 2 11 2 0
cup
Canned, 1
diced, Hunt’s 600 0 0 12 4 8 2 0
cup
Canned,
diced, w/ chiles, 1
20 0 0 4 1 3 1 0
Ro-Tel cup

Canned, 1
packed in juice 40 Tr 0 10 2 8 2 0
cup
Canned, 1
stewed 700 Tr 0 16 3 13 2 0
cup
Sundried
*** *** * * * * * * *

plain 1
5 Tr 0 1 Tr 1 Tr 0
pc
 packed in oil, 1 5 Tr 0 Tr Tr Tr Tr 0
drained pc

Tomato Paste 1
15 Tr 0 3 Tr 3 Tr 0
Tbsp
Tomato 1
Puree 100 Tr 0 23 5 18 4 0
cup
Tomato 1
Sauce, canned 600 Tr 0 13 4 9 3 0
cup
Topping, for
dessert *** *** * * * * * * *

Butterscotch 2
100 Tr 0 27 Tr 27 Tr 0
Tbsp
Caramel 2
100 Tr 0 27 Tr 27 Tr 0
Tbsp
Chocolate 2
111 Tr 0 25 1 24 1 0
Tbsp
Cream,
Whipped Topping
(see also Cream, *** *** * * * * * * *
Whipped Topping)

heavy cream 1
411 44 970 3 0 3 3 0
cup
heavy cream 2
500 6 100 Tr 0 Tr Tr 0
Tbsp
light cream 1
350 37 950 4 0 4 4 0
cup
light cream 2
450 5 100 Tr 0 Tr Tr 0
Tbsp
pressurized, in 1
can 10 Tr 0 Tr 0 Tr Tr 0
Tbsp
Magic Shell 2
208 15 650 17 1 16 1 0
Tbsp
Marshmallow 1
cream 900 Tr 0 22 0 22 Tr 0
oz
Maraschino 3
cherries 21 0 0 5 0 5 0 0
ea
Pineapple 2
110 Tr 0 28 Tr 28 Tr 0
Tbsp
Strawberry 2
110 Tr 0 28 Tr 28 Tr 0
Tbsp
Sprinkles 1
(jimmies) 600 3 450 9 0 9 0 0
Tbsp
Tortellini, 3/4
cheese filled 250 6 22 380 2 360 11 0
cup
Tortilla, 6"
dia, ready to cook *** *** * * * * * * *

Corn 1 500 Tr 0 11 2 9 1 0
Flour 1 900 2 20 15 Tr 15 3 0
Tortillas &
Wraps, Low Carb *** *** * * * * * * *

Caulipower
Tortillas, original 2 120 1 8 25 3 22 3 0
cauliflower

Caulipower
Tortillas, grain-free
cauliflower 2 140 4 26 19 3 16 7 0

La Banderita
Carb Counter 8" 1 810 2 22 11 6 5 5 0
tortillas
 La Tortilla
Factory low-carb *** *** * * * * * * *
tortillas

Flour burrito 1 110 3.5 29 23 13 10 7 0

Flour fajita 1 450 1.5 30 10 6 4 3 0
Flour soft taco 1 700 2.5 32 15 9 6 5 0
Whole wheat
fajita 1 40 1.5 34 9 6 3 4 0

Whole wheat
original size 1 500 2 360 11 8 3 5 0

Whole wheat
large 1 900 3 30 19 13 6 8 0

Mama Lupe’s
low-carb tortillas 1 600 3 450 7 4 3 5 0

Mission Carb
Balance tortillas *** *** * * * * * * *

Fajitas 1 450 1.5 30 13 9 4 3 0

Multi-grain
fajita 1 110 3 25 17 3 14 3 0

Multi-grain
soft taco 1 150 4 24 23 5 18 4 0

Soft taco 1 700 2.5 32 19 13 6 5 0

Whole wheat
fajita 1 450 1.5 30 13 9 4 3 0

Whole wheat
soft taco 1 600 2.5 380 19 14 5 5 0

NUCO
Organic Coconut 1 700 5 640 6 2 4 1 0
Wraps (all flavors)

Tortilla
Chips *** *** * * * * * * *

(see also Corn

Chips) *** *** * * * * * * *

Low fat, 1
baked 120 2 15 23 2 21 3 0
oz
Nacho flavor, 1
regular 150 7 42 18 1 17 2 0
oz
Nacho flavor, 1
reduced fat, baked 126 4 29 20 1 19 2 0
oz
Regular, blue 1
corn 143 7 44 18 2 16 2 0
oz
Regular, white 1
corn 140 7 450 19 2 17 2 0
oz
Regular, 1
yellow corn 140 6 39 19 1 18 2 0
oz
Tostada - see
individual
restaurant listings *** *** * * * * * * *

Tuna - see
Fish/Seafood *** *** * * * * * * *
 Tuna Dishes - *** *** * * * * * * *
see Frozen Dinner

Tuna Salad 1/2

190 10 470 10 0 10 16 0
cup
TURKEY *** *** * * * * * * *
Giblets, 1
simmered, chopped 290 17 530 1 0 1 30 0
cup
Ground
Turkey, 4 oz patty, 1 190 11 520 0 0 0 22 0
cooked

Neck, 3
simmered 150 6 360 0 0 0 23 0
oz
Roast Turkey *** *** * * * * * * *
dark meat 3
only 160 6 34 0 0 0 24 0
oz
light & dark 3
meat 150 4 24 0 0 0 25 0
oz
light meat 3
only 130 3 21 0 0 0 25 0
oz
(Other Turkey
Products, see: *** *** * * * * * * *

Bologna, Hot
Dog, Salami,
Sausage & specific *** *** * * * * * * *
entrées)

Turmeric, 1
ground 10 Tr 0 1 Tr 1 Tr 0
tsp
Turnip,
cooked *** *** * * * * * * *

Cubes 1/2
15 Tr 0 4 2 2 Tr 0
cup
Mashed 1/2
25 Tr 0 6 2 4 Tr 0
cup
Turnip
Greens, cooked, 1
30 Tr 0 6 5 1 1 0
chopped cup

Vanilla
Extract *** *** * * * * * * *

Alcohol free 1
0 0 0 Tr 0 Tr 0 0
tsp
Real or 1
imitation 10 0 0 Tr 0 Tr 0 0
tsp
VEAL *** *** * * * * * * *
Chop, loin,
braised *** *** * * * * * * *

lean & fat 3

240 18 680 0 0 0 26 0
oz
lean only 3
190 8 380 0 0 0 29 0
oz
Leg (top
round), braised, 3
lean & fat oz 180 5 25 0 0 0 31 0

Liver, braised 3
160 5 28 0 0 0 24 0
oz
Rib, roasted *** *** * * * * * * *
 lean & fat 3 190 12 570 0 0 0 20 0
oz
lean only 3
150 6 360 0 0 0 22 0
oz
Shank,
braised *** *** * * * * * * *

lean & fat 3

160 5 28 0 0 0 27 0
oz
lean only 3
150 4 24 0 0 0 27 0
oz
Shoulder,
braised *** *** * * * * * * *

lean & fat 3

190 9 430 0 0 0 27 0
oz
lean only 3
170 5 26 0 0 0 29 0
oz
Vegetable
Burger (see also 1 120 4 30 10 3 7 11 0
Soy Burger)

Beyond Meat 1 300 20 600 7 4 3 23 0

Boca 1 125 4 29 10 3 7 11 0
Gardein 1 120 1 8 7 2 5 21 0
Morningstar
Farms Grillers 1 137 6 40 5 2 3 15 0

Vegetables,
mixed *** *** * * * * * * *

(See specific
listings for
individual *** *** * * * * * * *
vegetables)

Frozen, 1
cooked 120 Tr 0 24 8 16 5 0
cup
Mixed,
canned, drained, 1
800 Tr 0 15 5 10 4 0
heated cup

Vinegar *** *** * * * * * * *

Balsamic 1
15 0 0 3 Tr 3 Tr 0
Tbsp
Cider (apple 1
cider) 0 0 0 Tr 0 Tr 0 0
Tbsp
Distilled 1
(white) 0 0 0 Tr 0 Tr 0 0
Tbsp
Red wine 1
0 0 0 Tr 0 Tr Tr 0
Tbsp
Rice 1
0 0 0 0 0 0 0 0
Tbsp
White 1
wine/champagne 0 0 0 0 0 0 0 0
Tbsp
Waffle *** *** * * * * * * *
Frozen, plain,
4" dia 1 100 3 27 16 Tr 16 2 0

Frozen,
buttermilk, 4" dia 1 100 3 27 16 Tr 16 3 0

Whole wheat,
7" dia 1 177 6 31 25 2 23 7 0

Walnut - see
Nuts *** *** * * * * * * *

Water
Chestnut, canned, 1/2
35 Tr 0 9 2 7 Tr 0
slices cup

Watercress, 1/2
raw, chopped 0 Tr 0 Tr Tr Tr Tr 0
cup
Raw, sprigs 10 0 Tr 0 Tr Tr Tr Tr 0
Watermelon *** *** * * * * * * *
Fresh, diced 1
or balls 450 Tr 0 12 Tr 12 Tr 0
cup
Fresh, wedge,
1" thick, 1/16 of 1
melon, 15" long x 900 Tr 0 22 1 21 2 0
wedge
71/2" dia

Wheat Bran 1/4

30 Tr 0 9 6 3 2 0
cup
Wheat Germ, 1
toasted, plain 25 Tr 0 4 1 3 2 0
Tbsp
Whipped
Cream - see
Cream, Whipped *** *** * * * * * * *
Topping

Wiener - see
Hot Dog *** *** * * * * * * *

Yam - see
Sweet Potato *** *** * * * * * * *

Yeast *** *** * * * * * * *

Compressed 1
20 Tr 0 3 1 2 1 0
cake
Dry, active,
regular size pkg 1 20 Tr 0 3 2 1 3 0

Dry, active 1
10 Tr 0 2 Tr 2 2 0
tsp
Yeast Extract 1
Spread 10 0 0 Tr Tr Tr Tr 0
tsp
Yogurt *** *** * * * * * * *
Fruit, low fat 1/2
120 1 8 23 0 23 5 0
cup
Fruit, nonfat 1/2
120 Tr 0 23 0 23 5 0
cup
Fruit, w/ low 1/2
calorie sweetener 130 2 14 23 0 23 6 0
cup
Plain *** *** * * * * * * *
made w/ 1/2
whole milk 800 4 450 6 0 6 4 0
cup
made w/ low 1/2
fat milk 800 2 23 9 0 9 6 0
cup
made w/ skim 1/2
milk 700 Tr 0 9 0 9 7 0
cup
Vanilla, low
fat 1/2 100 2 18 17 0 17 6 0
cup

Yogurt,
Frozen *** *** * * * * * * *

Chocolate,
soft serve 1/2 120 4 30 18 2 16 3 0
cup
Regular 1/2
110 3 25 19 0 19 3 0
cup
Regular, 1/2
chocolate 110 3 25 19 1 18 3 0
cup
Vanilla, soft 1/2
serve 120 4 30 17 0 17 3 0
cup
Zucchini *** *** * * * * * * *
Cooked 1
480 1 19 10 3 7 2 0
cup
Fresh, med
size 1 30 Tr 0 7 2 5 2 0

Spirals 3/4
15 0 0 2 1 1 1 0
cup
DINING OUT
Calories from Total Carbs
Serving Size Calories Fat (g)
Fat (%) (g)
A&W
A&W *** *** * * *
A&W diet
root beer float 16 oz 170 5 26 30

A&W diet
root beer, lg 22 fl oz 0 0 0 0

A&W diet
root beer, med 14 fl oz 0 0 0 0

A&W diet
root beer, sm 11 fl oz 0 0 0 0

A&W regular
root beer, lg 22 fl oz 461 0 0 122

A&W regular
root beer, med 14 fl oz 290 0 0 760

A&W regular
root beer, sm 11 fl oz 220 0 0 570

A&W root
beer float 16 oz 330 5 14 700

A&W root
beer freeze 16 oz 431 9 19 790

BBQ dipping
sauce 1 oz 40 0 0 10

Breaded
onion rings, lg 1 481 27 510 620

Breaded
onion rings, reg 1 350 16 410 450

Burger patty,
extra 1 170 12 640 2

Caramel
sundae 1 340 9 24 570

Cheese curds 1 571 40 630 27

Cheese fries 1 390 18 42 500
Cheeseburger 1 420 21 450 37
Chicken strips 3 pc 501 29 520 32
Chili cheese
fries 1 411 17 37 520

Chocolate
milkshake 16 oz 701 29 37 100

Chocolate
sundae 1 320 8 23 530

Coney (chili)
cheese dog 1 381 23 540 28

Coney (chili)
dog 1 340 20 530 26

Corn dog
nuggets, reg 8 pc 280 13 42 32
 Corn dog 5 pc 180 8 40 20
nuggets, sm

Crispy
chicken sandwich 1 551 25 410 520

French fries,
lg 1 431 17 360 610

French fries,
reg 1 310 12 35 450

French fries,
sm 1 200 8 360 28

Grilled
chicken sandwich 1 400 15 34 31

Hamburger 1 381 19 450 33

Honey
mustard dipping 1 oz 100 6 540 12
sauce

Hot dog plain 1 310 19 550 23

Hot fudge
sundae 1 350 11 28 540

M&M’s Polar
Swirl 12 oz 711 25 32 108

Oreo Polar
Swirl 12 oz 691 24 31 108

Original
bacon 1 531 30 510 39
cheeseburger

Original
bacon double 1 761 450 530 450
cheeseburger

Original
double 1 681 380 500 44
cheeseburger

Papa burger 1 691 39 510 44

Papa single
burger 1 471 25 480 380

Ranch
dipping sauce 1 oz 160 17 960 2

Reese’s Polar
Swirl 12 oz 741 31 380 970

Strawberry
milkshake 16 oz 671 29 39 900

Strawberry
sundae 1 300 8 24 470

Vanilla cone 16 oz 260 7 24 410

Vanilla
milkshake 16 oz 721 31 39 970

Applebee’s
Applebee’s *** *** * * *
Insufficient
information *** *** * * *

Arby’s
Arby’s *** *** * * *
All American
Roastburger 1 420 18 39 460

Apple
turnover, no icing 1 250 14 500 35

Arby’s Melt 1 300 12 360 360

Bacon & Bleu
Roastburger 1 471 23 44 44

Bacon, add-
on 1 800 6 680 1

Balsamic
vinaigrette 1 svg 130 12 830 5
dressing

BBQ sauce 1 svg 450 0 0 11

Beef ’n
cheddar sandwich, 1 661 360 490 460
lg

Beef ’n
cheddar sandwich, 1 541 27 450 44
med

Beef ’n
cheddar sandwich, 1 440 20 410 430
reg

Brewed Iced
Tea 12 fl oz 5 0 0 1

Buffalo sauce 1 svg 10 1 900 2

Buttermilk
ranch dressing 1 svg 230 24 940 2

Cheddar
cheese sauce for 1 svg 500 4 720 4
curly fries

Arby’s
Arby’s *** *** * * *
Cherry
turnover, no icing 1 250 14 500 35

Chicken
cordon bleu, crispy 1 571 25 39 470

Chicken
cordon bleu, roast 1 461 18 35 37

Chicken fillet
sandwich, crispy 1 481 23 430 470

Chicken fillet
sandwich, roast 1 381 16 380 37

Chicken,
bacon & swiss 1 541 23 380 500
sandwich, crispy

Chicken,
bacon & swiss 1 440 16 33 40
sandwich, roast

Chocolate
swirl shake 1 651 17 24 110

Chopped
farmhouse chicken 1 390 19 44 26
salad, crispy

Chopped
farmhouse chicken
salad, grilled 1 250 12 430 10

Chopped
farmhouse salad, 1 230 13 510 8
roast turkey

Chopped
Italian salad 1 431 31 650 11

Chopped side
salad 1 700 5 640 4

Chopped
turkey club salad 1 250 12 430 10

Classic Italian
toasted sub 1 601 27 410 610

Corned beef
Reuben sandwich 1 611 33 490 550

Curly fries, lg 1 601 360 540 700

Curly fries,
med 1 501 29 520 580

Curly fries,
sm 1 361 21 530 42

Dijon honey
mustard dressing 1 svg 150 17 100 8

French dip &

swiss toasted sub 1 511 16 28 630
w/ au jus

Ham & Swiss

Melt 1 280 6 19 35

Icing for
turnovers 1 svg 130 2 14 29

Jalapeno
bites, lg 8 pc 491 34 620 470

Jalapeno
bites, reg 5 pc 310 21 610 29

Jamocha swirl
shake 1 641 17 24 108

Light Italian
dressing 1 svg 20 1 450 2

Loaded potato
bites, lg 8 pc 571 35 550 430

Loaded potato
bites, reg 5 pc 350 22 570 27

Mozzarella
sticks, lg 6 pc 641 42 590 570

Mozzarella
sticks, reg 4 pc 431 28 590 380

Pecan chicken
salad sandwich 1 871 470 490 920

Philly beef
toasted sub 1 591 26 40 590

Popcorn
chicken, lg 1 411 18 40 34

Popcorn
chicken, reg 1 330 15 410 27

Potato cakes,
lg 4 491 37 680 520

Potato cakes,
med 3 370 28 680 39

Potato cakes,
sm 2 250 18 650 26

Roast beef &

swiss sandwich 1 761 40 470 730

Roast beef
sandwich, lg 1 551 28 460 410

Roast beef
sandwich, med 1 416 21 460 34

Roast beef
sandwich, reg 1 320 14 39 34

Roast chicken
club 1 501 17 31 460

Roast ham &

swiss sandwich 1 691 31 40 750

Roast turkey
& swiss sandwich 1 711 30 380 740

Roast turkey,
ranch & bacon 1 821 380 42 740
sandwich

Super Roast
Beef 1 400 19 430 410

Turkey bacon
club toasted sub 1 583 21 32 600

Ultimate BLT
sandwich 1 781 450 520 750

Vanilla shake 1 551 17 28 830

Au
Au Bon
Bon Pain
Pain *** *** * * *
Almond
croissant 1 601 380 570 550

Apple
croissant 1 280 11 35 44

Apple
croissants tart 1 oz 800 4 450 12

Apple strudel 1 440 24 490 500

Arizona
chicken sandwich 1 691 28 37 600

Asiago cheese
bagel 1 340 6 16 560

Bacon &
bagel sandwich 1 340 6 16 580

Bacon & egg

melt sandwich, on 1 511 26 460 410
ciabatta

Baja turkey
sandwich 1 701 27 35 710

Baked potato
 1 oz 25 0 0 5

Baked stuffed
potato soup 12 oz 350 20 510 29

Au
Au Bon
Bon Pain
Pain *** *** * * *
Balsamic
vinaigrette 2 oz 120 9 680 8
dressing

Banana nut
pound cake 1 481 26 490 560

BBQ beef
salad 1 oz 35 1 26 4

BBQ brisket
harvest rice bowl 1 791 19 22 119

BBQ brisket
harvest rice bowl 1 741 21 26 104
w/ brown rice

BBQ brisket
sandwich 1 661 21 29 810

BBQ brisket
wrap 1 691 28 37 820

BBQ chicken
& beef stew 12 oz 300 10 30 35

BBQ chicken
harvest rice bowl 1 691 11 14 120

BBQ chicken
harvest rice bowl 1 350 12 31 106
w/ brown rice

BBQ chicken
sandwich 1 561 13 21 830

BBQ chicken
wrap 1 641 24 34 830

Beef &
vegetable stew 12 oz 310 16 460 25

Beef
stroganoff penne 1 oz 40 2 450 4

Black bean
soup 12 oz 260 1 3 460

Blondie 1 461 33 650 590

Blue cheese
dressing 2 oz 310 33 960 2

Blueberry
muffin 1 491 17 31 740

Broccoli
cheddar soup 12 oz 300 21 630 20

Brown rice 1 oz 30 0 0 6
Brown rice
Waldorf salad 1 oz 450 3 600 5

Caesar
dressing 2 oz 270 28 930 4

Caprese
sandwich 1 681 32 42 650
 Carrot ginger 12 oz 140 5 32 22
soup

Carrot walnut
muffin 1 561 27 430 720

Chef’s salad 1 250 15 540 7

Cherry
Danish 1 420 20 430 540

Cherry strudel 1 461 26 510 500

Chicken &
dumpling soup 12 oz 210 7 30 28

Chicken &
vegetable stew 12 oz 290 17 530 26

Chicken
broccoli alfredo 1 oz 600 4 600 3
penne

Chicken
broccoli alfredo 12 oz 681 430 570 380
penne

Chicken
Caesar asiago wrap 1 611 28 410 610

Chicken
Florentine soup 12 oz 250 13 470 25

Chicken
gumbo 12 oz 180 8 40 21

Chicken
marsala penne 1 oz 35 1 26 4

Chicken
noodle soup 12 oz 130 3 21 19

Chicken
penne pesto 1 oz 600 3 450 4

Chicken pesto
sandwich 1 661 24 33 660

Chicken
Provençal 1 oz 25 0 0 4

Chickpea &
tomato cucumber 1 230 12 470 23
salad

Chocolate
cheesecake 1 461 19 37 740
brownie

Chocolate
cherry tulip 1 411 21 460 540

Chocolate
chip brownie 1 511 19 34 740

Chocolate
chip cookie 1 280 13 42 40

Chocolate
chip muffin 1 581 23 360 830

Chocolate
croissant 1 440 22 450 580

Chocolate
dipped cranberry 1 300 15 450 360
almond macaroon
 Chocolate
dipped shortbread 1 381 22 520 42

Chocolate
orange pecan scone 1 581 28 430 740

Cinnamon
crisp bagel 1 411 7 15 770

Cinnamon
raisin bagel 1 320 1 3 680

Cinnamon
scone 1 531 27 460 600

Cinnamon
walnut quinoa 1 oz 450 3 600 4

Clam
chowder 12 oz 320 18 510 27

Confetti
cookie w/ M&M’s 1 280 13 42 39

Corn & green

chili bisque 12 oz 260 15 520 27

Corn chowder 12 oz 350 18 460 40

Corn muffin 1 491 17 31 750
Cranberry
walnut muffin 1 541 25 42 660

Cream of
chicken & wild 12 oz 240 14 530 22
rice soup

Creamed
spinach 1 oz 30 2 600 2

Crème de
fleur 1 501 25 450 570

Crumb cake 1 751 40 480 970

Curried rice
& lentil soup 12 oz 170 2 11 30

Au
Au Bon
Bon Pain
Pain *** *** * * *
Demi chicken
sandwich w/
cheddar, on 1 440 15 31 500
baguette

Demi chicken
sandwich, on 1 370 9 22 490
baguette

Demi ham
sandwich w/ swiss, 1 400 10 23 560
on baguette

Demi ham
sandwich, on 1 330 5 14 560
baguette

Demi roast
beef sandwich w/ 1 461 18 35 490
brie, on baguette

Demi roast
beef sandwich, on 1 361 8 20 490
baguette

Demi tuna
sandwich w/
cheddar, on 1 400 14 32 500
baguette

Demi tuna
sandwich, on 1 320 7 20 490
baguette

Demi turkey
sandwich w/ swiss, 1 400 12 27 490
on baguette

Demi turkey
sandwich, on 1 320 6 17 490
baguette

Double
chocolate chunk 1 621 25 360 860
muffin

Egg & bacon

bagel sandwich 1 420 8 17 600

Egg &
broccoli baked 1 350 10 26 42
sandwich

Egg & cheese

bagel sandwich 1 451 10 20 610

Egg &
cucumber salad 1 oz 40 3 680 1

Egg bagel
sandwich 1 361 4 10 600

Egg, bacon &

cheese bagel 1 511 15 26 610
sandwich

Eggplant &
mozzarella 1 671 30 40 730
sandwich

Eggplant
parmesan 1 oz 500 3 540 4

English toffee
cake 1 250 4 14 27

Everything
bagel 1 340 5 13 610

Fat free
raspberry 2 oz 500 0 0 12
vinaigrette

Fire roasted
exotic grains & 1 oz 40 1 23 7
vegetables

French
Moroccan tomato 12 oz 190 2 9 32
lentil soup

French onion
soup 12 oz 130 5 35 19

French pecan
toast 1 oz 700 4 510 8

Garden salad 1 700 2 26 12

Garden
vegetable soup 12 oz 800 2 23 13

Gazpacho
 12 oz 900 5 500 11

Grilled
chicken Caesar 1 300 13 39 18
asiago salad

Ham &
cheese croissant 1 400 20 450 380

Ham & swiss

half sandwich, on 1 320 13 37 34
farmhouse roll

Ham & swiss,

on country white 1 531 17 29 600
bread

Hazelnut
mocha brownie 1 491 22 40 740

Hazelnut
vinaigrette 2 oz 270 25 830 11
dressing

Hearty
cabbage soup 12 oz 110 5 410 14

Honey 9 grain
bagel 1 350 4 10 690

Honey pecan
cream cheese 2 oz 200 16 720 10

Iced
cinnamon roll 1 411 15 33 600

Italian
sausage, peppers & 1 oz 25 1 360 1
onions

Italian
wedding soup 12 oz 170 7 37 19

Jalapeno
double cheddar 1 340 10 26 530
bagel

Jalapeno
mayonnaise 1 oz 500 5 900 1

Jamaican
black bean soup 12 oz 250 1 4 430

Jambalaya 1 oz 25 1 360 2
Lemon
Danish 1 440 20 410 570

Lemon drop
tulip 1 411 19 42 550

Lemon pound
cake 1 521 25 430 670

Light ranch
dressing 2 oz 120 11 830 3

Lite cream
cheese spread 2 oz 120 9 680 5

Lite honey
mustard dressing 2 oz 170 9 480 20

Lite olive oil

vinaigrette 2 oz 110 10 820 6

Low fat triple

berry muffin 1 300 3 9 650
 Macaroni &
cheese 1 oz 40 3 680 3

Au
Au Bon
Bon Pain
Pain *** *** * * *
Macaroni &
cheese 12 oz 501 29 520 360

Mandarin
sesame chicken 1 310 17 490 29
salad

Marble pound
cake 1 491 26 480 590

Mayan
chicken harvest 1 561 12 19 870
rice bowl

Mayan
chicken harvest
rice bowl w/ brown 1 511 13 23 720
rice

Mayan
chicken hot wrap 1 581 13 20 930

Mayonnaise 1 oz 700 7 900 2

Meat lasagna 1 oz 450 2 40 4
Meat lasagna 10.7 oz 471 24 460 410
Meatballs &
marinara sauce 1 oz 500 4 720 2

Meatloaf w/
wine sauce 1 oz 500 3 540 2

Mediterranean
chicken salad 1 290 16 500 12

Mediterranean
pepper soup 12 oz 170 5 26 26

Mediterranean
spread 1 oz 120 11 830 2

Mediterranean
wrap 1 611 29 430 730

Mini
chocolate chip 1 700 3 39 10
cookie

Mini oatmeal
raisin cookie 1 600 3 450 10

Mint
chocolate pound 1 531 29 490 640
cake

Mozzarella
chicken sandwich 1 681 24 32 670

Mustard 1 tsp 0 0 0 0
Oatmeal
raisin cookie 1 230 8 31 360

Oatmeal, med 12 oz 210 4 17 380

Old fashioned
tomato soup 12 oz 200 7 32 27

Onion dill
bagel 1 280 1 3 570

Orange scone 1 471 23 44 570

Orzo Toscano
salad 1 oz 35 1 26 6

Palmier 1 440 23 470 530

Pasta e fagioli
soup 12 oz 260 8 28 35

Pecan roll 1 811 410 460 990

Penne
marinara 1 oz 30 1 30 550

Pineapple
blueberry cobbler 1 oz 450 2 40 8

Plain bagel 1 280 1 3 560

Plain
croissant 1 310 17 490 31

Polenta
marinara 1 oz 25 1 360 3

Pomegranate
vinaigrette 2 oz 250 22 790 12
dressing

Poppy bagel 1 320 4 11 580

Portobello &
goat cheese 1 551 25 410 620
sandwich

Portobello,
egg & cheddar 1 501 26 470 42
sandwich

Portuguese
kale soup 12 oz 130 5 35 15

Potato bacon
salad 1 oz 40 2 450 5

Potato cheese
soup 12 oz 260 14 480 24

Potato leek
soup 12 oz 300 19 570 28

Prosciutto &
egg sandwich, on 1 521 16 28 600
asiago bagel

Prosciutto
mozzarella 1 811 410 460 710
sandwich

Quinoa 1 oz 25 0 0 4
Raisin bran
muffin 1 481 11 21 850

Raspberry
cheese croissant 1 370 17 410 460

Red beans,
Italian sausage & 12 oz 270 6 20 40
rice soup

Roast beef &

brie half sandwich,
on farmhouse roll 1 350 14 360 34
 Roast beef &
brie sandwich, on
country white 1 601 21 32 590
bread

Roast beef
Caesar sandwich 1 681 27 360 680

Roasted apple
cranberry orzo 1 oz 450 1 20 9

Roasted
carrots 1 oz 15 0 0 3

Roasted green
beans w/ almonds 1 oz 20 1 450 2

Roasted
potatoes 1 oz 35 2 510 6

Roasted
zucchini & 1 oz 5 0 0 1
summer squash

Rocky road
brownie 1 491 22 40 740

Sausage w/
peppers & onions 1 oz 500 5 900 1

Au
Au Bon
Bon Pain
Pain *** *** * * *
Sausage, egg
& cheddar
sandwich, on 1 811 470 520 580
asiago bagel

Scrambled
eggs 1 oz 35 3 770 1

Sesame
brown rice & 1 oz 450 3 600 6
orange salad

Sesame
ginger dressing 2 oz 230 20 780 12

Sesame seed
bagel 1 330 5 14 590

Shortbread
cookie 1 340 20 530 37

Side garden
salad 1 500 1 18 8

Smoked
salmon & wasabi
sandwich, on onion 1 431 11 23 640
dill bagel

Southern
black-eyed pea 12 oz 170 2 11 29
soup

Southwest
corn casserole 1 oz 600 4 600 4

Southwest
fusilli pasta salad 1 oz 450 3 600 4

Southwest
jalapeno muffin 1 561 30 480 640

Southwest
panzanella salad 1 oz 500 3 540 7
 Southwest
tortilla soup 12 oz 190 10 470 23

Southwest
tuna wrap 1 751 40 480 660

Southwest
vegetable soup 12 oz 170 5 26 37

Spicy tuna
sandwich 1 471 16 31 600

Spinach &
cheese croissant 1 290 16 500 28

Split pea w/
ham soup 12 oz 250 2 7 410

Steakhouse
sandwich, on 1 721 30 380 760
ciabatta

Stuffed
peppers w/ lentils 1 oz 20 0 0 3

Sundried
tomato cream 2 oz 140 11 710 5
cheese

Sundried
tomato spread 0.5 oz 450 4 800 1

Sweet cheese
croissant 1 400 19 430 490

Sweet cheese
Danish 1 471 24 460 540

Thai coconut
curry soup 12 oz 160 7 39 21

Thai peanut
chicken salad 1 240 8 30 19

Thai peanut
chicken wrap 1 531 15 25 790

Thai peanut
dressing 2 oz 160 8 450 20

Tomato basil
bisque 12 oz 210 9 39 27

Tomato
cheddar soup 12 oz 240 16 600 17

Tomato
cucumber salad 1 oz 10 0 0 2

Tomato
Florentine soup 12 oz 130 3 21 18

Tomato rice
soup 12 oz 120 1 8 24

Tomato, green
bean & almond 1 oz 20 2 900 2
salad

Tuna &
cheddar half
sandwich, on 1 361 16 40 35
farmhouse roll

Tuna &
cheddar sandwich,
on country white
bread 1 611 25 37 630

Tuna garden
salad 1 240 12 450 15

Tuna melt 1 691 30 39 710

Tuna salad 1 oz 40 3 680 1
Turkey &
strawberry salad 1 110 4 33 10

Turkey &
swiss half
sandwich, on 1 320 11 31 34
farmhouse roll

Turkey &
swiss sandwich, on 1 531 14 24 600
country white

Turkey club
sandwich 1 701 31 40 590

Turkey cobb
salad 1 330 19 520 14

Turkey melt 1 811 32 360 790

Tuscan
vegetable soup 12 oz 170 5 26 23

Tzatziki 1 oz 15 0 0 2
Vegetable
beef barley soup 12 oz 140 3 19 21

Vegetable
cream cheese 2 oz 170 16 850 3

Vegetarian
chili 12 oz 220 2 8 39

Vegetarian
lasagna 1 oz 20 0 0 4

Vegetarian
lentil soup 12 oz 170 2 11 31

Vegetarian
minestrone soup 12 oz 120 2 15 20

Watermelon
& feta salad 1 oz 15 1 600 3

White
chocolate
macadamia nut 1 300 16 480 360
cookie

White
chocolate toffee 1 350 6 15 630
bagel braid

White rice 1 oz 35 0 0 8
Wild
mushroom bisque 12 oz 190 9 430 22

Baskin
Baskin
Robbins
Robbins

(all ice
creams 1 sm scoop,
unless noted) *** *** * * *
 Aloha
brownie, light 1 150 5 30 26
churned

Butter almond
crunch, reduced 1 140 7 450 19
fat, no sugar added

Cabana berry
banana, reduced 1 900 4 40 17
fat, no sugar added

Cake cone 1 25 0 0 5
Cappuccino
chip, light churned 1 140 5 32 20

Caramel turtle
truffle, reduced fat, 1 120 5 380 24
no sugar added

Cherries
jubilee 1 150 8 480 19

Chocolate
chip cookie dough 1 190 9 430 23

Chocolate
chip ice cream 1 170 10 530 17

Chocolate
fudge 1 160 10 560 21

Chocolate ice
cream 1 160 9 510 21

Chocolate
overload, reduced 1 120 5 380 23
fat, no sugar added

Gold medal
ribbon 1 170 8 42 19

Jamoca
almond fudge 1 170 9 480 17

Lemon sorbet 1 800 0 0 21

Mango fruit
blast smoothie 16 oz 440 2 4 105

Mango sorbet 1 800 0 0 20

Milk
chocolate, light 1 130 5 35 20
churned

Mint
chocolate chip 1 170 10 530 15

Mint Oreo,
light churned 1 150 5 30 25

Old fashioned
butter pecan 1 170 11 580 20

Orange
sherbet freeze 16 oz 370 4 10 820

Oreo cookies
’n cream 1 170 9 480 15

Peach passion
banana fruit blast 16 oz 420 1 2 103
smoothie

Peach passion
fruit blast 16 oz 270 0 0 680

Pineapple
coconut, reduced 1 100 4 360 18
fat, no sugar added

Pistachio
almond 1 180 12 600 22

Pralines and
cream 1 180 9 450 19

Rainbow
sherbet 1 100 1.5 14 21

Raspberry
chip, light churned 1 140 4 26 24

Reese’s
Peanut Butter Cup 1 190 11 520 19

Rocky road
ice cream 1 180 10 500 22

Strawberry
banana fruit blast 16 oz 390 Tr 0 940
smoothie

Strawberry
Citrus fruit blast 16 oz 240 0 0 610

Strawberry
sorbet 1 800 0 0 21

Sugar cone 1 450 Tr 0 9

Vanilla ice
cream 1 170 10 530 17

Vanilla
yogurt, fat free 1 900 0 0 20

Vanilla, light
churned 1 130 5 35 19

Very berry
strawberry 1 140 7 450 18

Waffle cone 1 160 4 23 28

Wild mango
fruit blast 16 oz 340 1 3 840

World class
chocolate 1 180 10 500 19

Blimpie
Blimpie

(all subs on
6" regular roll,
unless otherwise *** *** * * *
stated)

Antipasto
salad 1 250 14 500 12

Apple
turnover 1 340 21 560 35

Bacon, egg &

cheese biscuit 1 431 24 500 37

Bacon, egg &

cheese bluffin 1 290 14 430 27

Bacon, egg &

cheese burrito 1 551 24 39 560
 Bacon, egg &
cheese croissant 1 370 21 510 30

Bean w/ ham
soup 1 140 1 6 23

Beef steak &

noodle soup 1 120 3 23 14

Beef stew 1 170 4 21 18

Biscuit, plain 1 260 11 380 34
Blimpie best 1 420 14 30 490
Blimpie best,
super stacked 1 521 19 33 520

Blimpie trio,
super stacked 1 491 12 22 520

BLT 1 451 22 44 460

BLT, super
stacked 1 641 410 580 430

Blimpie
Blimpie *** *** * * *
Blue cheese
dressing 1.5 oz 230 24 940 2

Bluffin, plain 1 30 1 30 25
Breakfast
panini, 4" 1 491 14 26 670

Breakfast
panini, 6" 1 771 24 28 960

Brownie 1 180 7 35 28
Buffalo
chicken ciabatta 1 581 27 42 500

Buffalo
chicken salad 1 220 9 37 10

Buttermilk
ranch dressing 1.5 oz 230 24 940 2

Captain’s corn
chowder 1 210 7 30 29

Chef salad 1 180 7 35 10

Cherry
turnover 1 350 21 540 35

Chicken &
dumpling soup 1 170 5 26 19

Chicken
Caesar salad 1 190 8 380 6

Chicken
Caesar wrap 1 611 29 430 560

Chicken
cheddar bacon 1 641 34 480 480
ranch

Chicken
gumbo 1 900 2 20 13

Chicken
noodle soup 1 130 4 28 18
 Chicken
teriyaki 1 431 9 19 500

Chicken
teriyaki, on wheat 1 420 10 21 470

Chicken w/
white & wild rice 1 250 10 360 15
soup

Chocolate
chunk cookie 1 200 10 450 25

Cinnamon roll 1 451 20 40 600

Club 1 390 10 23 490
Club, on
wheat 1 361 11 28 430

Cole slaw 1 svg 160 9 510 20

Cream of
broccoli w/ cheese 1 190 8 380 15
soup

Cream of
potato soup 1 190 9 430 24

Creamy
Caesar dressing 1.5 oz 210 21 900 2

Creamy
Italian dressing 1.5 oz 180 18 900 4

Croissant,
plain 1 230 11 430 28

Cuban 1 411 11 24 430

Deli style
mustard 0.5 oz 5 0 0 0

Dijon honey
mustard dressing 1.5 oz 180 17 850 8

Egg & cheese

biscuit 1 390 21 480 37

Egg & cheese

bluffin 1 250 10 360 27

Egg & cheese

burrito 1 511 20 35 560

Egg & cheese

croissant 1 330 18 490 30

Fat free
Italian dressing 1.5 oz 25 0 0 5

French dip 1 411 11 24 460

French onion
soup 1 800 4 450 11

Garden salad 1 30 0 0 6
Grande chili
w/ bean & beef 1 250 9 32 30

Grilled
chicken Caesar
ciabatta 1 621 24 35 630

Ham & swiss

 1 390 10 23 500
Ham & swiss,
on wheat 1 370 11 27 44

Ham, egg &

cheese biscuit 1 420 21 450 39

Ham, egg &

cheese bluffin 1 280 11 35 29

Ham, egg &

cheese burrito 1 561 21 34 580

Ham, egg &

cheese croissant 1 370 19 460 31

Ham, salami
& cheese 1 440 16 33 490

Harvest
vegetable soup 1 100 1 9 19

Honey
mustard 1 oz 450 1 20 7

Hot pastrami 1 440 16 33 42

Hot pastrami,
super stacked 1 571 23 360 430

Italian style
wedding soup 1 130 4 28 17

Light
buttermilk ranch 1.5 oz 700 4 510 8
dressing

Light Italian
dressing 1.5 oz 20 1 450 2

Macaroni
salad 1 svg 330 22 600 28

Mayonnaise 1 oz 200 22 990 0

Meatball 1 601 32 480 510
Mediterranean
ciabatta 1 451 8 16 650

Minestrone 1 900 3 30 14
New England
clam chowder 1 170 3 16 28

Northwest
potato salad 1 svg 260 17 590 22

Oatmeal
raisin cookie 1 170 7 37 26

Oil blend 0.5 oz 130 14 970 0

Blimpie
Blimpie *** *** * * *
Pasta fagioli
w/ sausage 1 150 5 30 22

Peanut butter
cookie 1 200 12 540 20

Peppercorn
dressing 1.5 oz 240 26 980 1

Philly steak &

onion 1 501 24 430 450
 Pilgrim turkey
vegetables w/ rice 1 110 2 16 19
soup

Potato salad 1 svg 230 12 470 28

Red hot
original sauce 1 oz 10 0 0 2

Red wine
vinegar 0.5 oz 5 0 0 1

Reuben 1 571 24 380 540

Roast beef &
cheddar wrap 1 681 360 480 590

Roast beef &

provolone 1 411 11 24 470

Roast beef &

provolone, on 1 390 12 28 40
wheat

Roast beef,
turkey & cheddar 1 571 30 470 480

Roast beef,
turkey & cheddar 1 591 30 460 510
ciabatta

Sausage, egg
& cheese biscuit 1 541 35 580 37

Sausage, egg
& cheese bluffin 1 400 24 540 27

Sausage, egg
& cheese burrito 1 661 34 460 560

Sausage, egg
& cheese croissant 1 521 35 610 30

Seafood 1 330 7 19 560

Seafood
gumbo 1 100 2 18 16

Seafood salad 1 120 4 30 17

Sicilian
ciabatta 1 641 25 35 680

Southwestern
wrap 1 531 22 37 610

Special
dressing 0.7 oz 700 7 900 0

Special
vegetarian 1 591 30 460 660

Spicy brown
mustard 0.5 oz 5 0 0 0

Split pea w/
ham soup 1 130 2 14 21

Steak & onion

wrap 1 771 470 550 620

Sugar cookie 1 330 17 460 410

Thousand
Island dressing 1.5 oz 210 20 860 6
 Tomato basil 1 110 1 8 22
w/ raviolini soup

Tuna 1 481 21 39 460

Tuna salad 1 270 18 600 7
Turkey &
avocado 1 381 9 21 520

Turkey &
bacon, super 1 581 24 37 480
stacked

Turkey &
cranberry 1 350 4 10 580

Turkey &
provolone 1 390 10 23 490

Turkey &
provolone, on 1 370 10 24 430
wheat

Turkey
Italiano ciabatta 1 501 11 20 640

Tuscan
ciabatta 1 601 23 35 650

Ultimate club
ciabatta 1 481 21 39 470

Ultimate club
salad 1 290 16 500 10

Veggie
supreme 1 551 28 460 480

Vegimax 1 521 20 35 560

Vegimax, on
wheat 1 501 21 380 500

White
chocolate
macadamia nut 1 200 12 540 20
cookie

Yankee pot
roast soup 1 800 2 23 12

Zesty wrap 1 571 26 410 590

Boston
Boston
Market
Market *** *** * * *

Apple pie 1 slice 581 30 470 740

Baked beans 1 svg 270 2 7 530
BBQ brisket
meal 1 400 20 450 28

BBQ brisket
sandwich 1 801 30 34 900

BBQ chicken,
half 1 731 30 37 28

BBQ dark
chicken 3 pc 431 13 27 28

Beef brisket
meal 1 280 20 640 1
 Beef gravy 3 oz 350 2 5 4

Boston
chicken carver 1 751 29 35 640
sandwich

Boston
chicken carver 1 376 15 360 32
sandwich, half

Boston
meatloaf carver 1 981 460 42 920
sandwich

Boston turkey
carver sandwich 1 701 26 33 650

Boston
Boston
Market
Market *** *** * * *

Boston turkey
carver sandwich, 1 350 13 33 32
half

Brisket dip
carver sandwich 1 891 510 520 630

Caesar salad
dressing 2.5 oz 361 380 950 4

Caesar salad
entrée 1 420 380 810 9

Caesar side
salad 1 180 17 850 4

Chicken
noodle soup 1 250 8 29 23

Chicken
tortilla soup 1 411 26 570 30

Chocolate
cake 1 svg 581 34 530 670

Chocolate
chip fudge brownie 1 320 13 37 490

Cinnamon
apples 1 svg 210 3 13 470

Classic
chicken salad 1 801 410 460 650
sandwich

Coleslaw 1 svg 300 20 600 27

Cornbread 1 svg 180 5 25 31
Creamed
spinach 1 svg 280 23 740 12

Crispy
country chicken 1 1030 42 37 115
carver sandwich

Crispy
country chicken w/ 1 481 23 430 360
country gravy

Crispy
country chicken, 3 oz 220 11 450 16
add-on

Dark
individual meal 3 pc 390 22 510 1
 Dark
individual meal, 2 3 pc 491 29 530 0
thighs & drumstick

Dark skinless
meal, 2 thighs & 3 pc 350 15 39 0
drumstick

Dark skinless
meal, thigh & 2 3 pc 290 11 34 0
drumsticks

Fresh steamed
vegetables 1 svg 600 2 30 8

Fresh
vegetable stuffing 1 svg 190 8 380 25

Fruit salad 1 svg 600 0 0 15

Garlic dill
new potatoes 1 svg 140 3 19 24

Green beans 1 svg 600 4 600 7

Lite ranch
dressing 1.5 oz 700 4 510 8

Macaroni &
cheese 1 svg 300 11 33 35
 Market
chopped salad 1 481 40 750 24

Market
chopped salad 2.5 oz 361 39 980 2
dressing

Mashed
potatoes 1 svg 270 11 37 360

Meatloaf meal 1 521 360 620 21

Meatloaf
open-faced 1 671 380 510 480
sandwich

Pastry top
chicken pot pie 1 801 480 540 590

Potato salad 1 svg 390 29 670 26

Poultry gravy 4 oz 500 2 360 7
Roasted
sirloin open-faced 1 411 15 33 32
sandwich

Roasted
sirloin, add-on 3 oz 160 6 34 0

Roasted
turkey meal 1 150 3 18 0

Roasted
turkey open-faced 1 330 6 16 430
sandwich

Roasted
turkey, add-on 3 oz 110 2 16 0

Rotisserie
chicken open-faced 1 320 8 23 34
sandwich

Rotisserie
chicken, add-on 5 oz 180 3 15 0

Rotisserie
chicken, half 1 611 29 430 1

Smokehouse
BBQ chicken 1 851 29 31 102
sandwich

Sweet corn 1 svg 170 4 21 37

Sweet potato
casserole 1 svg 461 16 31 770

Thigh &
drumstick 1 290 17 530 0

White BBQ
chicken, quarter 1 431 13 27 28

White
rotisserie chicken, 1 240 4 15 1
no skin, quarter

White
rotisserie chicken, 1 320 12 34 0
quarter

Bruegger
Bruegger’s
’s

(all
sandwiches on
plain bagel, unless *** *** * * *
otherwise noted)

Asiago
parmesan bagel 1 330 20 550 610

Asian sesame
ginger dressing 2 oz 260 21 730 17

Bacon scallion
cream cheese 1 140 12 770 5

Balsamic
vinaigrette dressing 2 oz 110 9 740 8

Bruegger
Bruegger’s
’s *** *** * * *
Beef chili 1 190 8 380 18
BLT 1 571 23 360 720
Blueberry
bagel 1 320 2 6 670

Blueberry
muffin 1 400 17 380 570

Breakfast
bagel sandwich w/ 1 461 18 35 730
ham

Breakfast
bagel sandwich w/ 1 641 30 42 630
sausage

Breakfast
bagel sandwich, no 1 420 18 39 710
meat

Breakfast
bagel sandwich w/ 1 461 23 450 650
bacon

Butternut
squash soup 1 240 17 640 21

Caesar
dressing 2 oz 110 9 740 8

Caesar salad
w/ chicken & 1 381 20 470 23
dressing

Caesar salad
w/ dressing 1 270 17 570 22

Caesar salad,
no dressing 1 160 8 450 14

Chicken
breast sandwich 1 661 11 15 870

Chicken
spaetzle soup 1 140 5 32 15

Chicken wild
rice soup 1 280 22 710 12

Chocolate
chip bagel 1 350 5 13 640

Chocolate
chip cookie 1 390 17 39 520

Chocolate
chunk brownie 1 330 18 490 40
 Chocolate
muffin 1 461 24 470 570

Cinnamon
raisin bagel 1 330 2 5 690

Cinnamon
sugar bagel 1 350 2 5 730

Classic wrap
w/ bacon 1 521 450 780 520

Classic wrap
w/ ham 1 511 410 720 540

Classic wrap
w/ sausage 1 591 530 810 15

Cranberry
orange bagel 1 330 2 5 680

Double
chocolate cookie 1 390 19 44 510

Everything
bagel 1 310 2 6 31

Everything
cookie 1 381 18 430 490

Fire roasted
tomato soup 1 130 6 42 17

Fortified
multigrain bagel 1 350 4 10 690

Four cheese &

tomato panini on 1 701 35 450 570
hearty white

Four cheese
broccoli soup 1 260 20 690 12

Garden veggie
cream cheese 1 130 11 760 5

Garden veggie
sandwich 1 400 3 7 820

Garlic bagel 1 320 2 6 650

Ham & swiss
panini on honey 1 601 18 27 710
wheat

Ham
sandwich 1 411 5 11 660

Herby turkey
sandwich on 1 601 14 21 800
sesame bagel

Honey grain
bagel 1 330 3 8 650

Honey walnut
cream cheese 1 150 12 720 8

Jalapeno bagel 1 320 2 6 640

Jalapeno
cream cheese 1 140 13 840 4

Leonardo da
veggie sandwich
on asiago softwich 1 591 17 26 830
 Light garden
veggie cream 1 900 6 600 3
cheese

Light herb
garlic cream cheese 1 100 6 540 4

Light plain
cream cheese 1 100 6 540 4

Mandarin
medley salad w/
balsamic 1 340 17 450 360
vinaigrette

Mandarin
medley salad w/
chicken & 1 451 21 42 37
balsamic
vinaigrette

Mandarin
medley salad, no 1 230 8 31 29
dressing

Marshmallow
chew bar 1 280 6 19 550

New England
clam chowder 1 230 14 550 16

Olive
pimiento cream 1 140 13 840 3
cheese

Onion &
chive cream cheese 1 140 13 840 3

Onion bagel 1 320 2 6 640

Plain bagel 1 300 2 6 600
Plain cream
cheese 1 130 11 760 6

Poppy bagel 1 310 3 9 610

Bruegger
Bruegger’s
’s *** *** * * *
Primo pesto
chicken panini on 1 701 32 410 560
hearty white

Pumpernickel
bagel 1 330 3 8 670

Ranch
dressing 2 oz 190 21 990 2

Rio Grande
wrap w/ bacon 1 561 490 790 550

Rio Grande
wrap w/ ham 1 631 34 490 550

Rio Grande
wrap w/ sausage 1 511 470 830 530

Roast beef
sandwich 1 731 39 480 710

Roma roast
beef sandwich on 1 771 44 510 620
hearty white

Rosemary
olive oil bagel 1 350 7 18 640
 Sesame bagel 1 310 3 9 610
Sesame salad
w/ Asian sesame 1 381 26 620 29
dressing

Sesame salad
w/ chicken &
Asian sesame 1 491 29 530 30
dressing

Sesame salad,
no dressing 1 120 5 380 12

Seven layer
bar 1 651 430 600 580

Smoked
salmon cream 1 150 13 780 3
cheese

Smoked
salmon sandwich 1 461 10 20 650

Sourdough
bagel 1 310 2 6 630

Spinach &
cheddar omelet 1 501 16 29 640
sandwich

Spinach &
lentil soup 1 110 4 33 16

Spinach,
cheddar & bacon
omelet, on sesame 1 551 22 360 600
bagel

Spinach,
cheddar & ham
omelet, on sesame 1 541 17 28 650
bagel

Spinach,
cheddar & sausage
omelet, on sesame 1 661 32 44 640
bagel

Strawberry
cream cheese 1 140 13 840 4

Sundried
tomato bagel 1 320 2 6 640

Tarragon
chicken salad
sandwich on hearty 1 771 410 480 730
white

Thai peanut
chicken sandwich 1 581 11 17 910

Toffee almond
bar 1 400 19 430 530

Tuna &
cheddar melt on 1 1030 670 590 610
honey wheat

Tuna salad
sandwich 1 621 27 39 730

Turkey
chipotle club on
honey wheat 1 801 510 570 570
 Turkey
sandwich 1 511 14 25 700

Turkey
Toscana panini on 1 711 37 470 590
hearty white

Western
omelet sandwich 1 761 560 660 660

White chicken
chili 1 240 9 34 26

Whole wheat
bagel 1 390 6 14 730

Buffalo
Buffalo Wild
Wild
Wings
Wings *** *** * * *

All-Beef
Hamburger Patty 1 411 32 700 0

American
cheese slice 1 700 5 640 2

Avocado 1 svg 160 15 840 9

Bacon slices 2 100 8 720 0
Beer-braised
mushrooms 1 svg 35 0 0 6

Blue cheese
crumbles 1 svg 700 6 770 1

Blue Cheese
dressing 1 svg 210 22 940 2

Celery Sticks 1 svg 15 0 0 2

Celery &
Carrot Sticks 1 svg 20 0 0 4

Cheddar
cheese slice 1 900 7 700 0

Cheddar Jack
cheese 1 svg 600 4.5 680 1

Coffee 1 5 0 0 0
Pepper Jack
cheese slice 1 800 6 680 0

Pepsi flavor
shots (all flavors) 1 0 0 0 0

Queso cheese 1 svg 500 3.5 630 4

Ranch
dressing 1 svg 240 25 940 2

Swiss cheese
slice 1 500 4 720 0

Traditional
Wings only, single 1 svg 651 360 500 0
(small)

w/ Blazin’
sauce 1 svg 751 44 530 4

w/ Hot sauce 1 svg 721 42 530 4

w/ Medium
sauce 1 svg 701 40.5 520 3
 w/ Parmesan
Garlic sauce 1 svg 841 540 580 4

Buffalo
Buffalo Wild
Wild
Wings
Wings *** *** * * *

w/ Spicy
Garlic sauce 1 svg 721 42 530 5

w/ Thai Curry
sauce 1 svg 861 570 600 6

w/ Wild sauce 1 svg 721 42 530 4

w/ Buffalo
seasoning 1 svg 656 360 490 1

w/ Chipotle
BBQ seasoning 1 svg 656 360 490 1

w/ Desert
Heat seasoning 1 svg 656 360 490 1

w/ Lemon
Pepper seasoning 1 svg 656 360 490 1

Unsweetened
Tea 1 0 0 0 1

Yellow
mustard 1 svg 5 0 0 0

Burger
Burger King
King *** *** * * *
Bacon
cheeseburger - no 1 190 14 660 4
bun

Bacon
cheeseburger - no 1 180 14 700 1
bun, ketchup

Bacon double
cheeseburger - no 1 280 21 680 4
bun

Bacon double
cheeseburger - no 1 270 21 700 Tr
bun, ketchup

Bacon, egg &

cheese biscuit 1 431 25 520 34

Bacon, egg &

cheese biscuit - no 1 150 12 720 1
biscuit

Bacon, egg &

cheese
Croissan’wich - no 1 130 9 620 1
croissant

Bacon King -
no bun, ketchup 1 901 750 750 3

Bacon King
Junior - no bun 1 451 37 740 4

Bacon King
Junior - no bun, 1 440 37 760 1
ketchup

Bacon &
Cheese Whopper - 1 541 460 770 4
no bun, ketchup

Barbecue
dipping sauce 1 oz 40 0 0 11

BBQ Bacon
Whopper - no bun, 1 541 460 770 4
sauce

BK Big Fish
sandwich 1 641 32 450 660

BK Breakfast
Shots, bacon & 1 310 20 580 18
cheese, 2 pack

BK Breakfast
Shots, ham & 1 270 16 530 18
cheese, 2 pack

BK Breakfast
Shots, sausage & 1 420 31 660 18
cheese, 2 pack

BK Burger
Shots, 2 pack 1 220 10 410 18

BK Burger
Shots, 6 pack 1 651 31 430 530

BK chicken
fries, 12 pc/svg 1 svg 501 29 520 32

BK chicken
fries, 9 pc/svg 1 svg 381 22 520 24

BK chicken
fries, 6 pc/svg 1 svg 250 15 540 16

BK Double
Stacker 1 621 39 570 32

BK fresh
apple fries 1 svg 25 0 0 6

BK Joe
coffee, regular or *** 0 0 0 0
decaf, all sizes

BK Quad
Stacker 1 1020 700 620 34

BK Triple
Stacker 1 821 550 600 33

BK veggie
burger 1 420 16 34 460

BK veggie
burger w/ cheese 1 471 20 380 470

Breakfast
Burrito Junior - no
tortilla, hash 1 200 17 770 2
browns

Breakfast
Burrito Junior - no
tortilla, hash 1 180 14 700 1
browns, sauce

Breakfast
syrup 1 svg 800 0 0 21

Buffalo
dipping sauce 1 oz 800 8 900 2

Caramel sauce
1 svg 450 Tr 0 10

Cheeseburger
 1 340 16 42 31
Cheeseburger
- no bun 1 160 11 620 4

Cheeseburger
- no bun, ketchup 1 150 11 660 Tr

Cheesy Bacon
BK wrapper 1 390 24 550 29

Cheesy Tots
potatoes, 12 pc/svg 1 svg 440 24 490 410

Cheesy Tots
potatoes, 9 pc/svg 1 svg 330 18 490 31

Cheesy Tots
potatoes, 6 pc/svg 1 svg 220 12 490 21

Chicken
sandwich, original 1 631 39 560 460

Chicken
tenders, 4 pc/svg 1 svg 180 11 550 13

Burger
Burger King
King *** *** * * *
Chicken
tenders, 5 pc/svg 1 svg 230 13 510 16

Chicken
tenders, 6 pc/svg 1 svg 270 16 530 19

Chicken
tenders, 8 pc/svg 1 svg 361 21 530 25

Chocolate
milkshake, sm 12 fl oz 310 11 32 530

Cini-minis, 4
pc 1 svg 400 18 410 520

Cini-minis, 4
pc, w/ vanilla icing 1 svg 491 18 33 740

Croissan’wich
w/ bacon, egg & 1 350 19 490 27
cheese

Croissan’wich
w/ egg & cheese 1 310 16 460 27

Croissan’wich
w/ ham, egg & 1 340 17 450 28
cheese

Croissan’wich
w/ sausage & 1 381 24 570 26
cheese

Croissan’wich
w/ sausage, egg & 1 471 31 590 28
cheese

Double bacon
breakfast
sourdough King - 1 280 21 680 3
no bread

Double
cheeseburger 1 5113 29 5 31

Double
cheeseburger - no 1 270 19 630 4
bun

Double
cheeseburger - no 1 250 19 680 Tr
bun, ketchup

Double
Croissan’wich w/
bacon, egg & 1 431 26 540 28
cheese

Double
Croissan’wich w/
ham, bacon, egg & 1 431 24 500 29
cheese

Double
Croissan’wich w/ 1 420 21 450 30
ham, egg & cheese

Double
Croissan’wich w/
ham, sausage, egg 1 551 360 590 30
& cheese

Double
Croissan’wich w/
sausage, bacon, 1 561 380 610 29
egg & cheese

Double
Croissan’wich w/
sausage, egg & 1 691 500 650 30
cheese

Double ham
breakfast
sourdough King - 1 300 19 570 4
no bread

Double
hamburger 1 420 22 470 30

Double
Quarter Pound 1 911 670 660 8
King - no bun

Double
Quarter Pound
King - no bun, 1 891 670 680 4
ketchup

Double
Quarter Pound
King - no bun, 1 891 670 680 3
ketchup, onions

Double
sausage breakfast
sourdough King - 1 561 470 760 3
no bread

Double
Whopper 1 921 580 570 510

Double
Whopper - no bun, 1 891 710 720 3
ketchup

Double
Whopper w/ cheese 1 1020 660 590 530

Dutch apple
pie 1 320 13 37 470

Egg & cheese

Croissan’wich - no
croissant 1 900 7 700 1

French fries,
lg 1 svg 581 28 430 740
 French fries,
med 1 svg 481 23 430 610

French fries,
sm 1 svg 340 17 450 44

French fries,
value 1 svg 220 11 450 28

French toast
sticks, 3 pc/svg 1 svg 230 11 430 29

French toast
sticks, 5 pc/svg 1 svg 381 18 430 490

Fully loaded
biscuit - no biscuit 1 381 29 690 3

Fully loaded
Croissan’wich - no 1 361 28 700 3
croissant

Garden side
salad w/o dressing 1 600 4 600 3

Garlic
parmesan croutons 1 svg 600 2 30 9

Grilled
chicken sandwich - 1 270 16 530 1
no bun

Ham omelet
sandwich 1 290 12 37 33

Ham, egg &

cheese biscuit 1 411 23 500 34

Ham, egg &

cheese biscuit - no 1 130 10 690 1
biscuit

Ham, egg &

cheese
Croissan’wich - no 1 130 8 550 2
croissant

Hamburger 1 290 12 37 30
Burger
Burger King
King *** *** * * *
Hamburger -
no bun 1 120 8 600 3

Hamburger -
no bun, ketchup 1 110 8 650 0

Hash browns,
med 1 611 39 580 580

Hash browns,
sm 1 420 27 580 40

Hash browns,
value 1 250 16 580 24

Hershey’s
sundae pie 1 310 19 550 32

Honey
mustard dipping 1 oz 900 6 600 8
sauce

Jam,
strawberry or grape 1 svg 30 0 0 7
 Ken’s creamy 2 oz 210 21 900 4
Caesar dressing

Ken’s honey
mustard dressing 2 oz 270 23 770 15

Ken’s light
Italian dressing 2 oz 120 11 830 5

Ken’s ranch
dressing 2 oz 190 20 950 2

Ketchup 1 pkt 10 0 0 3
King
Croissan’wich w/
double sausage - no 1 491 430 790 2
croissant

King
Croissan’wich w/
ham & sausage - 1 340 28 740 3
no croissant

King
Croissan’wich w/
sausage & bacon - 1 390 33 760 2
no croissant

Kraft
Macaroni & 1 svg 160 5 28 22
Cheese

Mayonnaise 1 pkt 800 9 100 1

Mushroom &
swiss Steakhouse 1 871 490 510 540
XT

Onion rings,
lg 1 svg 511 27 480 600

Onion rings,
med 1 svg 451 24 480 520

Onion rings,
sm 1 svg 310 17 490 360

Onion rings,
value 1 svg 150 8 480 17

Oreo BK
sundae shake, 16 fl oz 701 26 33 117
chocolate, sm

Oreo BK
sundae shake, 16 fl oz 681 25 33 115
strawberry, sm

Quarter Pound
King - no bun 1 350 25 640 7

Quarter Pound
King - no bun, 1 330 25 680 3
ketchup

Quarter Pound
King - no bun, 1 330 25 680 2
ketchup, onions

Ranch dipping
sauce 1 oz 140 15 960 1

Rodeo King -
no bun, BBQ 1 1110 890 730 3
sauce, onion rings
 Sausage
biscuit 1 420 27 580 32

Sausage, egg
& cheese biscuit 1 561 37 590 35

Sausage, egg
& cheese biscuit - 1 280 24 770 1
no biscuit

Sausage, egg
& cheese
Croissan’wich - no 1 280 24 770 1
croissant

Sourdough
King, double - no 1 741 580 710 8
bun

Sourdough
King, single - no 1 501 40 720 8
bun

Sourdough
King, double - no 1 741 580 710 7
bun, onions

Sourdough
King, single - no 1 501 40 720 7
bun, onions

Sourdough
King, double - no 1 611 460 680 2
bun, sauce

Sourdough
King, single - no 1 370 29 710 2
bun, sauce

Sourdough
King, double - no 1 611 460 680 1
bun, onions, sauce

Sourdough
King, single - no 1 370 29 710 1
bun, onions, sauce

Spicy Chick’n
Crisp sandwich 1 451 30 600 34

Steakhouse
burger 1 951 590 560 550

Steakhouse
XT 1 971 610 570 550

Strawberry
milkshake, sm 12 fl oz 310 11 32 520

Sweet & sour

dipping sauce 1 oz 450 0 0 11

Tendercrisp
chicken garden 1 411 23 500 27
salad

Tendercrisp
chicken sandwich 1 801 460 520 680

Tendergrill
chicken garden 1 210 7 30 8
salad

Tendergrill
chicken sandwich 1 491 21 39 510

Three cheese
Steakhouse XT 1 1060 710 610 520
 Triple
Whopper 1 1170 760 590 510

Burger
Burger King
King *** *** * * *
Triple
Whopper w/ cheese 1 1260 840 600 520

Vanilla
milkshake, sm 12 fl oz 270 11 37 42

Whopper 1 671 40 540 510

Whopper w/
cheese 1 771 480 560 520

Whopper - no
bun 1 431 360 750 7

Whopper - no
bun, ketchup 1 411 360 790 3

Whopper - no
bun, ketchup, 1 411 360 790 2
onions

Whopper
Junior 1 370 21 510 31

Whopper
Junior w/ cheese 1 771 480 560 520

Whopper
Junior - no bun 1 190 16 760 4

Whopper
Junior - no bun, 1 180 16 800 2
ketchup

Unsweetened
Iced Tea, all sizes *** 0 0 0 0

Zesty onion
ring dipping sauce 1 oz 150 15 900 3

Carl’s
Carl’s Jr.
Jr. *** *** * * *
Bacon & egg
burrito 1 551 32 520 37

Bacon swiss
crispy chicken 1 751 40 480 620
sandwich

Big
hamburger 1 461 17 33 540

Blue cheese
dressing 2 oz 320 34 960 1

Breakfast
burger 1 781 410 470 640

Carl’s Catch
fish sandwich 1 711 37 470 740

Charbroiled
BBQ chicken 1 381 7 17 490
sandwich

Charbroiled
chicken club
1 561 27 430 44
sandwich

Charbroiled
chicken salad 1 250 9 32 14
 Charbroiled
chicken salad w/o 1 280 9 29 19
dressing

Charbroiled
Santa Fe chicken 1 631 35 500 44
sandwich

Chicken Stars 4 pc 210 16 690 10

Chicken Stars 6 pc 320 24 680 14
Chicken Stars 9 pc 481 360 680 21
Chicken strips 3 pc 370 26 630 19
Chicken strips 5 pc 611 430 630 32
Chili cheese
fries 1 svg 991 560 510 890

Chili
cheeseburger 1 781 410 470 580

Chocolate
cake 1 pc 300 12 360 480

Chocolate
chip cookie 1 370 19 460 480

Chocolate
malt 1 781 34 39 100

Chocolate
shake 1 711 33 42 860

CrissCut fries 1 svg 451 29 580 42

Double
Western bacon 1 961 520 490 700
cheeseburger

Famous Star
w/ cheese 1 661 39 530 530

Fish & chips 1 svg 731 39 480 720

French toast
dips, no syrup 5 pc 461 21 410 600

Fried zucchini 1 svg 330 18 490 360

Garden side
salad w/o dressing 1 140 7 450 15

Gluten
Sensitive Famous 1 431 34 710 10
Star with Cheese

Gluten
Sensitive
Guacamole 1 651 520 720 9
Thickburger - no
sauce

Gluten
Sensitive Low
Carb Thickburger - 1 561 42 680 8
no ketchup

Green burrito
taco salad 1 971 580 540 760

Hash brown
nuggets 1 svg 350 23 590 32
 House 2 oz 220 22 900 3
dressing

Jalapeno
burger 1 721 460 580 500

Loaded
breakfast burrito 1 781 490 570 510

Low Carb It
Charbroiled
Chicken Club 1 370 24 580 8
Sandwich

Low fat
balsamic dressing 2 oz 35 2 510 5

Natural cut
fries, lg 1 501 24 430 650

Natural cut
fries, med 1 461 22 430 600

Natural cut
fries, sm 1 320 15 42 42

Onion rings 1 svg 531 28 480 610

Oreo cookie
malt 1 791 380 430 950

Burger
Burger King
King *** *** * * *
Oreo cookie
shake 1 731 380 470 810

Sourdough
breakfast sandwich 1 451 21 42 380

Spicy chicken
sandwich 1 420 27 580 33

Steak & egg

burrito 1 651 360 500 430

Strawberry
malt 1 771 34 40 990

Strawberry
shake 1 701 33 42 850

Strawberry
swirl cheesecake 1 pc 290 16 500 32

Sunrise
croissant sandwich 1 591 44 670 27

Super Star w/
cheese 1 921 580 570 540

The Bacon
Cheese Six Dollar 1 951 620 590 490
Burger

The
Guacamole Six 1 1050 700 610 530
Dollar Burger

The Jalapeno
Six Dollar Burger 1 931 610 590 520

The Low Carb

Six Dollar Burger 1 571 430 680 7

The Original
Six Dollar Burger 1 891 540 550 580
 The Western
Bacon Six Dollar 1 1030 530 470 810
Burger

Thousand
Island dressing 2 oz 240 23 860 7

Vanilla malt 1 781 34 39 102

Vanilla shake 1 711 33 42 860
Western bacon
cheeseburger 1 711 33 42 690

Checkers
Checkers *** *** * * *
All beef hot
dog 1 280 17 550 23

Bacon Buford 1 681 460 610 31

Bacon
cheddar burger 1 370 19 460 29

Bacon
cheddar fries 1 561 37 590 44

Bacon double
bacon 1 711 430 550 430

Bacon double
cheeseburger 1 651 42 580 32

Bacon Philly
cheesesteak burger 1 561 30 480 42

Bacon ranch
fries 1 641 430 600 500

Bacon swiss
Buford 1 661 450 610 28

Banana shake,
med 1 440 12 25 710

Big Buford 1 571 360 570 31

BLT 1 381 16 380 470
Checkerburger 1 390 22 510 32
Checkerburger
w/ cheese 1 420 24 510 33

Cheese double
cheese 1 511 31 550 31

Chili cheese
dog 1 390 23 530 28

Chili cheese
fries 1 551 34 560 480

Chili
cheeseburger 1 320 15 42 30

Chili dog 1 411 25 550 27

Chocolate
shake, med 1 431 12 25 720

Cinnamon
apple pie 1 240 12 450 31

Crispy
chicken breast 1 611 29 430 610
sandwich
 Crispy
chicken club 1 741 410 500 600
sandwich

Crispy fish
sandwich 1 431 19 40 510

Deep Sea
Double 1 641 31 44 630

Double chili
cheeseburger 1 461 26 510 30

Double decker 1 481 28 530 31

Frank’s
RedHot chicken 1 340 16 42 34
sandwich

Fries, lg 1 591 380 580 570

Fries, med 1 420 27 580 40
Fries, sm 1 300 19 570 28
Fully loaded
bacon cheddar 1 641 44 620 510
ranch fries

Grilled
chicken club 1 451 17 34 33
sandwich

Grilled
chicken sandwich 1 370 9 22 40

Half pound
double Champ 1 741 520 630 30

Half pound
double Champ w/ 1 791 540 620 34
cheese

Homestyle
chicken strip 1 671 410 550 500
sandwich

Homestyle
chicken strips meal 2 pc 671 37 500 580

Homestyle
chicken strips meal 3 pc 891 490 500 770

Philly
cheesesteak burger 1 501 26 470 380

Checkers
Checkers *** *** * * *
Quarter pound
bacon cheese 1 631 410 590 35
Champ

Quarter pound
Champ 1 491 30 550 32

Quarter pound
Champ w/ cheese 1 581 39 610 33

Rallyburger
1 390 22 510 32

Rallyburger
w/ cheese 1 420 24 510 33

Screamin’
chicken strip 1 651 410 570 450
sandwich
 Screamin’
chicken strips meal 2 pc 571 380 600 590

Screamin’
chicken strips meal 3 pc 971 550 510 820

Spicy chicken
sandwich 1 551 37 610 39

Strawberry
shake, med 1 440 13 27 710

Triple
cheeseburger 1 691 430 560 33

Vanilla shake,
med 1 411 13 29 640

Cheesecake
Cheesecake
Factory
Factory *** *** * * *

Insufficient
information *** *** * * *

Chick-Fil-A
Chick-Fil-A *** *** * * *
Insufficient
information *** *** * * *

Chili’s
Chili’s *** *** * * *
Insufficient
information *** *** * * *

Avocado
slices 1 svg 800 7 790 4

Applewood
smoked bacon 1 svg 700 6 770 0

Bone-in
buffalo wings 1 730 4.5 550 0.5
(party platter)

Caesar salad
(low-carb), no 1 svg 190 17 810 7
croutons

Chili’s
premium blend *** 0 0 0 0
coffee

Fresco salad
(low-carb), sub the
honey-lime 1 svg 700 5 640 4
vinaigrette

House salad
(low-carb), no 1 svg 800 3.5 39 8
croutons

Salad
Dressings (low- *** *** * * *
carb)

Ancho chile
ranch 1 svg 170 17 900 3

Avocado
ranch 1 svg 140 14 900 3

Bleu cheese 1 svg 270 29 970 1

Caesar 1 svg 220 23 940 2
Citrus
balsamic
vinaigrette 1 svg 250 25 900 5

Ranch 1 svg 170 18 950 2

Santa Fe 1 svg 210 22 940 2
Sides &
extras *** *** * * *

Steamed
broccoli 1 svg 40 0 0 8

Avocado
slices 1 svg 800 7 790 4

American
cheese 1 svg 700 6 770 1

Cheddar
cheese 1 svg 800 7 790 0

Pepperjack
cheese 1 svg 800 6 680 1

Swiss cheese 1 svg 800 7 790 0

Fresh
guacamole, small 1 svg 130 11 760 7
side

Pickles 1 svg 5 0 0 0
Salsa (1.5 oz) 1 svg 10 0 0 3
Sour cream 1 svg 600 6 900 2
Wing sauce
(1.5 oz) 1 svg 35 3 770 2

Chinese
Restaurant - see
Panda Express *** *** * * *
Chinese Food

Chipotle
Chipotle
Mexican
Mexican Grill
Grill *** *** * * *

Barbacoa 1 svg 170 7 37 2

Black beans 1 svg 120 1 8 23
Carnitas 1 svg 210 12 510 0
Cheese 1 svg 110 8 650 1
Chicken 1 svg 180 7 35 0
Chipotle
honey vinaigrette 1 svg 220 16 650 18

Chips 1 svg 571 27 430 730

Chorizo 1 svg 300 18 540 2
Cilantro-lime
rice 1 svg 130 3 21 23

Corn salsa
1 svg 800 2 23 15
Crispy taco
shell 1 600 2 30 9

Fajita
vegetables 1 svg 20 0 0 5

Flour tortilla,
burrito 1 290 9 28 44

Flour tortilla,
taco 1 900 3 30 13

Chipotle
Chipotle
Mexican
Mexican Grill
Grill *** *** * * *

Guacamole 1 svg 230 22 860 8

Pinto beans 1 svg 120 1 8 22
Queso 1 svg 120 8 600 4
Tomatillo-
green chili salsa 1 svg 5 0 0 4

Tomatillo-red
chili salsa 1 svg 5 0 0 4

Romaine
lettuce, salad 1 svg 10 0 0 2

Romaine
lettuce, taco 1 svg 5 0 0 1

Sofritas 1 svg 150 10 600 9

Sour cream 1 svg 110 9 740 2
Steak 1 svg 150 6 360 1
Tomato salsa 1 svg 25 0 0 4
Church’s
Church’s
Chicken
Chicken *** *** * * *

Apple pie 1 260 11 380 39

BBQ sauce 1 pkg 30 0 0 7
Bigger better
chicken sandwich 1 511 27 480 460
w/ cheese

Cajun rice 1 svg 130 7 480 16

Cole slaw 1 svg 150 10 600 15
Collard greens 1 svg 25 0 0 5
Corn on the
cob 1 svg 140 3 19 24

Country fried
steak sandwich 1 491 32 590 380

Country fried
steak w/ white 2 pc 611 430 630 31
gravy

Country fried
steak w/ white 1 pc 471 28 540 360
gravy

Creamy
jalapeno sauce 1 pkg 100 11 990 1

Crunchy
tenders 1 pc 120 6 450 6

Edward’s
double lemon pie 1 300 14 42 39

Edward’s
strawberry cream 1 280 15 480 32
cheese pie

French fries 1 svg 290 14 430 380

Honey 1 pkg 25 0 0 7
Honey butter
biscuits 1 240 12 450 28

Honey
mustard sauce 1 pkg 110 11 900 4

Hot sauce 1 pkg 20 0 0 0

Jalapeno
bombers 4 pc 240 10 380 29

Ketchup 1 pkg 20 0 0 5
Macaroni &
cheese 1 svg 210 11 470 23

Mashed
potatoes & gravy 1 svg 700 2 26 12

Okra 1 svg 350 22 570 360

Original
breast 1 200 11 500 3

Original leg 1 110 6 490 3

Original thigh 1 330 23 630 8
Original wing 1 300 19 570 7
Purple pepper
sauce 1 pkg 450 0 0 12

Ranch sauce 1 pkg 130 13 900 1

Spicy breast 1 320 20 560 12
Spicy crunchy
tenders 1 pc 140 7 450 7

Spicy fish
fillet 1 pc 160 9 510 13

Spicy fish
sandwich 1 320 20 560 25

Spicy leg 1 180 11 550 8

Spicy thigh 1 481 35 660 20
Spicy wing 1 431 27 570 17
Sweet & sour
sauce 1 pkg 30 0 0 8

Sweet corn
nuggets 1 svg 601 29 44 720

Whole
jalapeno peppers 2 10 0 0 2

Cracker
Cracker
Barrel
Barrel *** *** * * *

10 oz rib eye
steak 1 651 470 650 1

Blue cheese
dressing 1 svg 250 26 940 2

Boiled
cabbage 1 svg 900 5 500 8

Buttermilk
Caesar dressing 1 svg 230 4 16 2

Buttermilk
ranch dressing 1 svg 190 3 14 2

Coffee 1 0 0 0 0
Cottage
cheese 1 svg 150 6 360 7

Country green
beans 1 svg 600 3 450 7

Fresh steamed
broccoli 1 svg 40 0 0 6

Eggs (any
way) 2 150 10 600 2

Grilled catfish
fillet 1 130 5 35 Tr

Cracker
Cracker
Barrel
Barrel *** *** * * *
 Grilled
chicken 6 230 6 23 7
tenderloins

Grilled
country pork 2 491 25 460 0
chops

Grilled
Southwest sausage 1 511 430 760 8

Grilled
Southwest sausage 1 210 17 730 4
link

Half pound
hamburger steak 1 440 33 680 0

Hickory
smoked country 1 270 13 430 6
ham

Lemon
pepper grilled
rainbow trout 2 330 14 380 6
fillets

Mixed green
side salad 1 15 0 0 3

Plain latte,
hot 1 140 5 32 13

Plain latte,
iced 1 900 3.5 35 8

Pork chops 2 491 25 460 0

Ranch dip 1 svg 190 20 950 2
Sirloin steak 1 320 11 31 Tr
Smoked
sausage patties 2 240 19 710 2

Spicy grilled
catfish fillets 2 260 11 380 2

Sugar cured
ham 1 180 7 35 4

Tartar sauce 1 svg 140 14 900 2

Thick sliced
bacon 3 210 17 730 0

Turkey
sausage patties 2 110 6 490 1

Turnip greens 1 svg 100 4 360 6

Unsweetened
iced tea 1 0 0 0 Tr

Dairy
Dairy
Queen
Queen

(all listings
medium size, *** *** * * *
unless noted)

All beef
cheese dog 1 290 19 590 19

All beef chili

cheese dog 1 431 22 460 39
 All beef chili
cheese foot-long 1 841 540 580 520
dog

All beef chili

dog 1 290 17 530 24

All beef foot-

long hot dog 1 561 35 560 39

All beef hot

dog 1 250 14 500 21

Banana
cream pie Blizzard 1 781 30 35 116

Banana malt 1 741 20 24 120

Banana
shake, med 1 621 19 28 960

Banana split 1 521 13 23 940

Banana split
Blizzard 1 571 16 25 930

Banana
sundae 1 330 10 27 530

Buster bar 1 481 31 580 450

Butterfinger
Blizzard 1 741 26 32 115

Butterscotch
Dilly bar 1 210 11 470 24

Butterscotch
dipped cone 1 491 23 42 590

Cappuccino
Heath Blizzard 1 871 380 39 123

Caramel malt 1 961 24 23 164

Caramel
shake 1 851 23 24 140

Caramel
sundae 1 431 11 23 750

Cherry
ChesseQuake 1 691 28 37 920
Blizzard

Cherry Dilly
bar 1 210 12 510 24

Cherry
dipped cone 1 481 24 450 590

Cherry malt 1 801 22 25 130

Cherry shake 1 691 21 27 107
Cherry
Starkiss bar 1 800 0 0 21

Cherry
sundae 1 350 10 26 580

Chicken strip
basket w/ country 4 pc 1370 630 42 104
gravy

Chicken strip
basket w/ country 6 pc 1650 740 410 122
gravy

Choco cherry
love Blizzard 1 731 33 410 940

Chocolate
chip Blizzard 1 881 500 510 960

Chocolate
coated waffle cone 1 541 21 35 770
w/ soft serve

Chocolate
cone 1 340 10 26 540

Chocolate
covered
strawberry waffle 1 791 40 460 990
bowl sundae

Chocolate
Dilly bar 1 240 15 560 24

Chocolate
Dilly bar, mint 1 240 15 560 24

Chocolate
dipped cone 1 471 22 42 600

Chocolate
extreme Blizzard 1 981 44 40 130

Dairy
Dairy
Queen
Queen *** *** * * *

Chocolate
malt 1 901 22 22 155

Chocolate
shake 1 791 21 24 130

Chocolate
sundae 1 400 10 23 700

Classic
Grillburger 1 471 21 40 42

Cookie
dough Blizzard 1 1020 40 360 149

Crispy
chicken salad 1 461 19 37 31

Crispy
chicken sandwich 1 561 28 450 480

Crispy
chicken sandwich 1 611 32 470 480
w/ cheese

Crispy
chicken wrap 1 290 16 500 17

Crispy Flame
Thrower chicken 1 861 550 580 510
sandwich

Crispy Flame
Thrower chicken 1 310 19 550 17
wrap

Dilly bar, no
sugar added 1 190 13 620 24

DQ frozen
heart cake 1 pc 290 11 34 42
 DQ frozen 1 pc 310 12 35 44
log cake

DQ frozen
round cake, 10" 1 pc 501 19 34 720

DQ frozen
round cake, 8" 1 pc 411 15 33 590

DQ frozen
sheet cake 1 pc 320 12 34 470

DQ fudge
bar, no sugar 1 500 0 0 13
added

DQ sandwich 1 190 5 24 31
DQ vanilla
orange bar, no 1 600 0 0 18
sugar added

Fab fudge
waffle bowl 1 751 30 360 109
sundae

French fries,
lg 1 501 21 380 700

French fries,
reg 1 310 13 380 430

French silk
pie Blizzard 1 921 44 430 118

Fudge
brownie
temptation waffle 1 971 490 450 120
bowl sundae

Georgie Mud
Fudge Blizzard 1 1020 540 480 115

Grilled
chicken salad 1 280 11 35 14

Grilled
chicken sandwich 1 370 16 39 32

Grilled
chicken wrap 1 200 12 540 9

Grilled Flame
Thrower chicken 1 591 360 550 34
sandwich

Half pound
classic Grillburger 1 911 540 530 42
w/ cheese

Half pound
Flame Thrower 1 1070 750 640 410
Grillburger

Half pound
Grillburger 1 721 40 500 42

Half pound
Grillburger w/ 1 871 510 530 42
cheese

Hawaiian
Blizzard 1 601 21 32 920

Heath Dilly
bar 1 220 13 530 25
 Heath 1 921 410 40 127
Blizzard

Hot fudge
malt 1 98 31 28 147

Hot fudge
shake 1 851 30 32 124

Hot fudge
sundae 1 440 14 29 660

Iron grilled
chicken quesadilla 1 1080 500 42 118
basket

Iron grilled
classic club 1 581 29 450 430
sandwich

Iron grilled
supreme BLT 1 591 33 500 42
sandwich

Iron grilled
turkey sandwich 1 531 25 42 42

Iron grilled
veggie quesadilla 1 1030 460 410 115
basket

M&M’s
chocolate candy 1 841 29 31 128
Blizzard

Marshmallow
malt 1 901 22 22 158

Marshmallow
shake 1 781 21 24 134

Marshmallow
sundae 1 411 10 22 720

Mint Oreo
Blizzard 1 741 25 30 117

Mocha chip
Blizzard 1 811 37 410 108

Nut & fudge

waffle bowl 1 881 470 480 990
sundae

Onion rings 1 svg 361 16 40 470

Oreo brownie
CheeseQuake 1 761 27 32 118

Oreo
CheeseQuake 1 821 35 380 109
Blizzard

Oreo cookies
Blizzard 1 681 25 33 100

Dairy
Dairy
Queen
Queen *** *** * * *

Original
bacon double 1 731 410 510 35
cheeseburger

Original
cheeseburger 1 400 18 410 34

Original
double 1 641 34 480 34
cheeseburger

Original
double hamburger 1 541 26 430 33

Original
hamburger 1 350 14 360 33

Peanut Buster
parfait 1 701 30 39 940

Peanut butter
Butterfinger 1 1060 540 460 123
Blizzard

Pineapple
malt 1 751 20 24 124

Pineapple
shake 1 651 21 29 990

Pineapple
sundae 1 340 10 26 540

Popcorn
shrimp basket 1 991 490 450 116

Quarter
pound bacon
cheddar 1 651 35 480 410
Grillburger

Quarter
pound classic
Grillburger w/ 1 561 28 450 42
cheese

Quarter
pound Flame
Thrower 1 781 520 600 410
Grillburger

Reese’s
Peanut Butter 1 761 31 37 102
Cups Blizzard

Side salad 1 450 0 0 11

Snicker’s
Blizzard 1 851 33 35 124

Stars &
Stripes Starkiss 1 800 0 0 21
bar

Strawberry
CheeseQuake 1 691 28 37 920
Blizzard

Strawberry
malt 1 771 20 23 129

Strawberry
shake 1 651 21 29 970

Strawberry
sundae 1 350 10 26 560

Tropical
Blizzard 1 751 40 480 870

Turtle pecan
cluster Blizzard 1 1060 540 460 128

Turtle waffle
bowl sundae 1 811 34 380 117
 Vanilla cone 1 330 10 27 530
Waffle cone
w/ soft serve 1 420 13 28 670

Denny’s
Denny’s *** *** * * *
All American
Slam 1 821 690 760 5

Appetizer
sampler 1 1390 710 460 141

Apple crisp a
la mode 1 751 21 25 135

Apple pie 1 pc 511 23 410 720

Applesauce 1 svg 600 0 0 15
Bacon 2 100 8 720 1
Bacon
cheddar burger 1 1100 720 590 550

Bacon,
lettuce & tomato 1 571 37 580 360
sandwich

Bagel &
cream cheese 1 431 12 25 480

Baja salad w/
chicken 1 330 16 44 14

Baja salad w/
shrimp 1 280 17 550 12

Banana 1 110 0 0 29
Belgian
waffle platter 1 651 500 690 31

Biscuit 1 210 11 470 25

Biscuits &
sausage gravy 1 581 34 530 570

Black & bleu

salad 1 270 16 530 6

Boca burger 1 501 15 27 620

Breaded
chicken sandwich
w/ honey mustard 1 1210 650 490 105
dressing

Breaded
shrimp 6 pc 190 8 380 20

Broccoli &
cheddar soup 1 370 29 710 16

Butter roll 2 260 9 31 380

Buttermilk
pancakes 3 511 6 11 103

Cheesecake 1 pc 641 410 580 580

Cheesecake,
no sugar added 1 pc 290 23 710 23

Cheese three
pack appetizer 1 1950 126 580 165
 Chicken
deluxe salad, 1 591 29 44 44
chicken strip

Chicken
noodle soup 1 170 4 21 19

Chicken
ranch melt 1 921 42 410 790

Chicken
sausage patty 1 110 9 740 0

Chicken
strips dinner 1 561 24 39 410

Chicken
strips w/ buffalo 1 731 32 39 530
sauce

Chicken
wings w/ buffalo 1 300 21 630 5
sauce

Denny’s
Denny’s *** *** * * *
Cinnamon
apples 1 svg 900 0 0 20

Clam
chowder 1 270 17 570 24

Classic
cheeseburger 1 931 580 560 560

Classic
cheeseburger w/o 1 771 450 530 560
cheese

Club
sandwich 1 661 34 460 550

Coconut
cream pie 1 pc 631 39 560 650

Coleslaw 1 svg 260 22 760 15

Corn 1 svg 130 3 21 26
Cottage
cheese 1 svg 700 2 26 5

Country fried
potatoes 1 svg 390 28 650 30

Country fried
steak w/ gravy 1 1000 650 590 540

Country fried
steak & eggs 1 661 42 570 29

Cranberry
pecan salad w/ 1 250 8 29 11
chicken

Cranberry
pecan salad w/ 1 190 9 430 9
shrimp

Dippable
veggies w/ ranch 1 280 25 800 11
dressing

Double
cheeseburger 1 1550 117 680 33

Eggs, fried
 2 190 16 760 1
Eggs, hard or
soft boiled 2 130 8 550 1

Eggs,
scrambled 2 220 17 700 1

Egg whites 2 800 1 11 1

English
muffin w/ 1 180 3 15 25
margarine

English
muffin w/o 1 130 1 7 25
margarine

English
muffin, gluten free
- see Gluten-free *** *** * * *
English muffin

Fabulous
French toast 1 1020 520 460 930
platter

Fit-fare Boca
burger 1 411 8 18 600

Fit-fare
chicken sandwich 1 491 7 13 670
w/ fruit

Fit-fare
grilled chicken w/
vegetables & 1 381 10 24 12
tomatoes

Fit-fare
grilled chicken 1 290 10 31 15
breast salad

Fit-fare
grilled tilapia 1 601 11 17 660

French fries 1 svg 451 23 460 570

French silk
pie 1 771 570 670 590

French toast
Slam 1 941 530 510 680

Fried shrimp
w/ buffalo sauce 1 381 17 40 37

Garden salad
w/o dressing 1 110 7 570 7

Garlic dinner
bread 2 pc 170 9 480 210

Grand Slam
burrito 1 1170 620 480 107

Grand
Slamwich 1 1040 660 580 680

Granola w/ 8
oz milk 1 691 12 16 132

Gluten-free
English muffin w/ 1 210 6 26 360
margarine

Gluten-free
English muffin
w/o margarine 1 180 1.5 8 360

Grapes 1 svg 550 0 0 29

Green beans,
canned 1 svg 450 1 20 7

Green beans,
frozen 1 svg 450 2 40 4

Grilled
chicken 1 290 10 31 15

Grilled
chicken dinner 1 280 4 13 4

Grilled
chicken sandwich
w/ honey mustard 1 971 580 540 690
dressing

Grilled
chicken sizzlin’ 1 771 34 40 720
skillet dinner

Grilled ham
slice 3 oz 900 3 30 1

Grilled honey
ham slice 1 110 5 410 1

Grilled
shrimp skewer 1 900 4 40 0

Grits 1 svg 260 5 17 470

Half Moons
Over My Hammy 1 390 21 480 25

Ham &
cheddar omelette 1 591 44 670 4

Hash browns 1 svg 210 12 510 26

Hash browns
w/ cheese 1 svg 310 19 550 26

Hash browns
w/ onions, cheese 1 svg 481 22 410 600
& gravy

Heartland
scramble 1 1160 660 520 970

Denny’s
Denny’s *** *** * * *
Hearty
breakfast sausage 1 350 31 800 5

Hershey’s
chocolate cake 1 pc 581 28 430 750

Homestyle
meatloaf w/ gravy 1 601 460 690 14

Hot fudge
brownie a la mode 1 831 37 40 123

Lemon
pepper tilapia 1 641 27 380 410

Lumberjack
Slam 1 851 460 490 600

Mashed
potatoes 1 svg 170 7 37 760
 Meat lover’s
scramble 1 1140 660 530 800

Milkshake,
chocolate or 12 fl oz 561 26 42 760
vanilla

Moons Over
My Hammy 1 781 42 480 500

Mozzarella
cheese sticks 1 svg 751 40 480 196

Mushroom
swiss burger 1 901 540 540 590

Mushroom
swiss chopped 1 931 750 730 18
steak

Oatmeal w/ 8
oz milk 1 270 7 23 37

Omelette,
Build Your Own, 7 oz 110 1.5 12 1
egg white, plain

Omelette,
Build Your Own, 7 oz 340 26 690 2
plain

Omelette,
Build Your Own, *** *** * * *
add-ins

American
cheese 1 slice 800 7 790 1

Avocado,
fresh 1 svg 450 4 800 2

Bacon 2 slices 100 8 720 1

Caramelized
onions 1 oz 700 7 900 2

Cheddar
cheese 1 oz 800 6 680 0

Chorizo
sausage 3 oz 330 27 740 4

Feta cheese 1 oz 800 5 560 2

Fire-roasted
bell peppers & 2 oz 700 6 770 4
onions

Ham 3 oz 900 3 30 1
Italian cheese
blend 1 oz 700 6 770 0

Jalapenos 1 oz 5 0 0 1
Pepper Jack
queso 2 oz 100 7 630 3

Pico de gallo 2 oz 15 0 0 3
Sausage 1.5 oz 180 18 900 1
Sautéed
mushrooms 1 oz 500 6 109 1

Spinach,
fresh 0.5 oz 5 0 0 0
 Swiss cheese 1 slice 800 6 680 0
Tomatoes 2 oz 10 0 0 2
Onion rings 1 svg 521 360 620 480
Pancake
puppies 6 ea 390 12 28 670

Pancakes 3 511 6 11 103

Prime rib
sizzlin’ breakfast 1 851 40 42 770
skillet

Prime rib
sizzlin’ skillet 1 901 42 42 770
dinner

Sausage links 2 160 15 840 1

Seasonal fruit 1 svg 700 0 0 18
Seasoned
fries 1 svg 511 33 580 480

Slamburger 1 751 600 720 13

Smokin’ Q
three pack 1 1880 107 510 181
appetizer

Smothered
cheese fries 1 svg 871 520 540 750

Southwestern
sizzlin’ skillet 1 991 610 550 710

Spicy buffalo
chicken melt 1 941 460 44 810

Super bird
sandwich 1 561 27 430 430

Super grand
Slamwich 1 1330 890 610 710

Sweet &
tangy BBQ 1 821 30 33 830
chicken strips

Sweet &
tangy BBQ 1 420 19 410 410
chicken wings

Sweet &
tangy BBQ shrimp 1 461 14 27 660

T-bone steak 1 741 560 680 0

T-bone steak
& breaded shrimp 1 921 640 630 20

T-bone steak
& eggs 1 781 360 42 4

T-bone steak
& shrimp skewer 1 831 600 650 0

Toast w/
margarine 1 slice 130 7 480 16

Tomato slices
3 10 0 0 2

Top sirloin
steak 1 220 6 25 1
 Top sirloin
steak & breaded 1 440 15 31 23
shrimp

Denny’s
Denny’s *** *** * * *
Top sirloin
steak & eggs 1 420 21 450 1

Top sirloin
steak & shrimp 1 310 9 26 1
skewers

Turkey bacon 2 600 3.5 530 1

Two egg
breakfast 1 200 15 680 1

Ultimate
omelette 1 671 540 730 8

Vegetable
beef soup 1 120 1 8 18

Vegetable
rice pilaf 1 svg 200 3 14 37

Veggie
cheese omelette 1 501 37 670 10

Western
burger 1 1300 820 570 830

Wheat
pancakes 2 310 2 6 640

Yogurt, low
fat 6 oz 160 2 11 30

Zesty nachos 1 1160 490 380 139

Domino’s
Domino’s
Pizza
Pizza *** *** * * *

Crusts, Plain
(1/8 of 12" pizza) *** *** * * *

Hand tossed 1 slice 120 2 15 22

Thin crust 1 slice 800 4 450 12
Deep dish 1 slice 160 5 28 24
Feast Pizza
Toppings ( 1/8 of *** *** * * *
12" pizza)

America’s
favorite 1 slice 120 10 750 4

Bacon
cheeseburger 1 slice 140 11 710 3

Barbecue 1 slice 130 8 550 8

Deluxe 1 slice 100 8 720 4
Extravaganza 1 slice 150 12 720 5
Hawaiian 1 slice 900 6 600 5
Meatzza
1 slice 150 11 660 4

Pepperoni 1 slice 130 11 760 4

 Philly 1 slice 100 7 630 1
cheesesteak

Vegi 1 slice 800 6 680 4

Side Orders
& Condiments *** *** * * *

Barbeque
buffalo wings 2 pc 230 14 550 6

Blue cheese
dipping sauce 1 svg 210 22 940 2

Blue cheese
dressing 1 pkg 230 24 940 2

Breadsticks 1 pc 110 6 490 11

Buffalo
chicken kickers 2 pc 100 5 450 7

Buttermilk
ranch dressing 1 pkg 220 24 980 2

Cheesy bread 1 pc 120 6 450 11

Cinna Stix 1 pc 120 6 450 14
Creamy
Caesar dressing 1 pkg 210 22 940 2

Croutons 1 pkg 450 2 40 6

Garden fresh
salad w/o dressing 1 svg 700 4 510 5

Garlic
dipping sauce 1 svg 250 28 100 0

Golden
Italian dressing 1 pkg 220 23 940 2

Grilled
chicken Caesar 1 svg 100 5 450 6
salad w/o dressing

Hot buffalo
wings 2 pc 200 14 630 2

Hot dipping
sauce 1 svg 500 5 900 3

Italian
dipping sauce 1 svg 25 0 0 5

Light Italian
dressing 1 pkg 20 1 450 2

Marinara
dipping sauce 1 svg 25 0 0 5

Parmesan
peppercorn 1 svg 190 21 990 2
dipping sauce

Ranch
dipping sauce 1 svg 190 21 990 2

Sweet icing 1 svg 250 3 11 570

Dunkin’
Dunkin’
Donuts
Donuts *** *** * * *

Bagels *** *** * * *

Cinnamon
raisin 1 370 4 10 720

Everything 1 361 5 13 740

Garlic 1 350 4 10 760
Onion 1 340 4 11 650
Plain 1 330 3 8 710
Poppyseed 1 370 6 15 730
Salt 1 330 3 8 710
Sesame 1 370 7 17 720
Multigrain 1 400 9 20 650
Wheat 1 350 4 10 660
Dunkin’
Dunkin’
Donuts
Donuts *** *** * * *

Cream
Cheese *** *** * * *

Plain 1 pkt 150 15 900 3

Reduced fat 1 pkt 100 8 720 5
Reduced fat
blueberry 1 pkt 150 9 540 15

Reduced fat
onion & chive 1 pkt 130 11 760 6

Reduced fat
smoked salmon 1 pkt 140 11 710 6

Reduced fat
strawberry 1 pkt 150 10 600 15

Reduced fat
veggie 1 pkt 120 10 750 6

Cookies *** *** * * *

Chocolate
chunk 1 541 23 380 800

Oatmeal
raisin 1 481 14 26 830

Danish *** *** * * *

Apple cheese 1 330 16 44 410
Cheese 1 330 17 460 39
Strawberry
cheese 1 320 16 450 40

Donuts *** *** * * *

Apple crumb 1 461 14 27 800
Apple &
spice 1 240 11 410 32

Bavarian
kreme 1 250 12 430 31

Black
raspberry 1 210 8 34 32

Blueberry
cake 1 330 18 490 380

Blueberry
crumb 1 471 14 27 840

Boston kreme 1 280 12 39 380

Chocolate
coconut cake 1 400 22 500 490

Chocolate
frosted 1 230 10 39 32

Chocolate
frosted cake 1 340 19 500 380

Chocolate
glazed cake 1 280 15 480 33

Chocolate
kreme filled 1 310 16 460 37

Cinnamon
cake 1 290 18 560 30

Double
chocolate cake 1 290 16 500 34

French
cruller 1 250 20 720 18

Glazed cake 1 320 18 510 37

Glazed 1 220 9 37 31
Jelly filled 1 260 11 380 360
Maple frosted 1 230 10 39 33
Marble
frosted 1 230 10 39 32

Old
fashioned cake 1 280 18 580 27

Powdered
cake 1 300 18 540 30

Strawberry 1 210 8 34 32
Strawberry
frosted 1 230 10 39 33

Sugar raised 1 190 9 430 22

Vanilla kreme
filled 1 320 17 480 37

Whole white
glazed cake 1 310 19 550 32

Donut,
Fancies *** *** * * *

Apple fritter 1 400 15 34 630

Bow tie
donut 1 310 15 44 39

Chocolate
frosted coffee roll 1 381 19 450 500

Chocolate
iced Bismarck 1 350 14 360 530

Coffee roll 1 370 18 44 490

 Éclair 1 350 14 360 530

Glazed fritter 1 400 15 34 630

Maple frosted
coffee roll 1 381 18 430 500

Vanilla
frosted coffee roll 1 381 18 430 500

Donut,
Munchkins *** *** * * *

Cinnamon
cake 1 600 3 450 6

Glazed 1 500 3 540 7

Glazed cake 1 600 3 450 8
Glazed
chocolate cake 1 600 3 450 8

Jelly filled 1 600 3 450 8

Plain cake 1 500 3 540 5
Powdered
cake 1 600 4 600 6

Sugar raised 1 40 3 680 5

Donut,
Sticks *** *** * * *

Cinnamon
cake 1 310 20 580 30

Glazed cake 1 340 20 530 380

Glazed
chocolate cake 1 390 25 580 40

Jelly 1 400 20 450 540

Dunkin’
Dunkin’
Donuts
Donuts *** *** * * *

Plain cake 1 300 20 600 26

Powdered
cake 1 320 20 560 31

Muffins *** *** * * *

Blueberry 1 511 16 28 870
Chocolate
chip 1 631 23 33 980

Coffee cake 1 621 25 360 930

Corn 1 511 17 30 840
Honey bran
raisin 1 501 14 25 860

Reduced fat
blueberry 1 451 10 20 860

Other Misc.
Items *** *** * * *

Biscuit, plain 1 280 14 450 32

Brownie 1 431 23 480 560
 Cinnamon
twist 1 210 11 470 25

Croissant,
plain 1 310 16 460 35

English
muffin 1 160 2 11 31

Sandwiches,
Breakfast Type *** *** * * *

Bagel w/ egg,
bacon, cheese 1 531 18 31 760

Bagel w/ egg,
ham, cheese 1 521 17 29 750

Bagel w/ egg,
sausage, cheese 1 661 29 40 760

Biscuit w/
egg & cheese 1 431 26 540 360

Biscuit w/
sausage, egg, 1 601 40 600 37
cheese

Croissant w/
egg, ham, cheese 1 511 30 530 39

English
muffin w/ egg, 1 320 13 37 34
cheese

English
muffin w/ egg, 1 361 16 40 35
bacon, cheese

English
muffin w/ egg, 1 350 15 39 35
ham, cheese

Beverages *** *** * * *

Cappuccino 10 fl oz 800 4 450 7
Cappuccino
w/ sugar 10 fl oz 140 4 26 24

Coffee, sm 10 fl oz 5 0 0 1
Coffee, med 14 fl oz 10 0 0 1
Coffee, lg 20 fl oz 10 0 0 2
Coffee, xl 24 fl oz 15 0 0 2
Coffee w/
cream, sm 10 fl oz 600 6 900 2

Coffee w/
cream, med 14 fl oz 900 9 900 3

Coffee w/
cream, lg 20 fl oz 120 11 830 4

Coffee w/
cream, xl 24 fl oz 160 14 790 5

Coffee w/
cream & sugar 10 fl oz 120 6 450 19

Coffee w/
milk 10 fl oz 25 1 360 2

Coffee w/
milk & sugar 10 fl oz 800 1 11 20

Coffee w/
skim milk 10 fl oz 15 0 0 3

Coffee w/
skim milk & sugar 10 fl oz 700 0 0 20

Coffee w/
sugar 10 fl oz 600 0 0 18

Coffee
coolatta w/ cream 16 fl oz 330 23 630 28

Coffee
coolatta w/ milk 16 fl oz 170 4 21 29

Coffee
coolatta w/ skim 16 fl oz 140 0 0 30
milk

Cold brew
coffee, sm 16 fl oz 10 0 0 2

Cold brew
coffee, med 24 fl oz 15 0 0 2

Cold brew
coffee, lg 32 fl oz 20 0 0 3

Cold brew
coffee w/ cream, 16 fl oz 700 6 770 2
sm

Cold brew
coffee w/ cream, 24 fl oz 100 9 810 4
med

Cold brew
coffee w/ cream, 32 fl oz 140 12 770 6
lg

Cold brew
coffee w/ cream & 16 fl oz 130 6 42 20
sugar, sm

Cold brew
coffee w/ cream & 24 fl oz 200 9 410 30
sugar, med

Cold brew
coffee w/ cream & 32 fl oz 270 12 40 40
sugar, lg

Coolatta,
grape 16 fl oz 240 0 0 590

Coolatta,
orange mango 16 fl oz 220 0 0 520

Coolatta,
strawberry fruit 16 fl oz 330 0 0 720

Coolatta,
vanilla bean 16 fl oz 431 6 13 900

Coolatta,
watermelon 16 fl oz 250 0 0 600

Dunkin’
Dunkin’
Donuts
Donuts *** *** * * *

Dunkaccino 16 fl oz 230 11 430 35

Espresso 1.750 fl oz 0 0 0 0
Espresso w/
sugar 1.750 fl oz 30 0 0 7

Hot
Americano, sm 10 fl oz 5 0 0 1

Hot
Americano, med 14 fl oz 10 0 0 2

Hot
Americano, lg 20 fl oz 10 0 0 2

Hot chocolate 10 fl oz 210 7 30 39

Latte, plain 10 fl oz 120 6 450 10
Latte w/
sugar 10 fl oz 170 6 32 27

Latte w/
caramel swirl 10 fl oz 220 6 25 35

Latte w/
mocha swirl 10 fl oz 220 6 25 35

Iced
Americano, sm 16 fl oz 5 0 0 1

Iced
Americano, med 24 fl oz 10 0 0 2

Iced
Americano, lg 32 fl oz 10 0 0 2

Iced coffee 16 fl oz 10 0 0 2
Iced coffee
w/ cream 16 fl oz 700 6 770 3

Iced coffee
w/ cream & sugar 16 fl oz 120 6 450 20

Iced coffee
w/ milk 16 fl oz 30 1 30 3

Iced coffee
w/ milk & sugar 16 fl oz 900 1 10 21

Iced coffee
w/ skim milk 16 fl oz 20 0 0 3

Iced coffee
w/ skim milk & 16 fl oz 800 0 0 21
sugar

Iced coffee
w/ sugar 16 fl oz 700 0 0 19

Iced latte 16 fl oz 120 6 450 10

Iced latte w/
sugar 16 fl oz 170 6 32 27

Iced latte w/
caramel swirl 16 fl oz 220 6 25 35

Iced latte w/
mocha swirl 16 fl oz 220 6 25 35

Vanilla chai 14 fl oz 330 9 25 530

Tea, plain,
w/o milk or sugar *** *** * * *

Decaffeinated 10 fl oz 0 0 0 0
Earl Grey 10 fl oz 0 0 0 0
 English
breakfast 10 fl oz 0 0 0 0

Green 10 fl oz 0 0 0 0
Tea w/ milk,
no sugar 10 fl oz 20 1 450 1

Tea w/ milk
& sugar 10 fl oz 800 1 11 19

Tea w/ skim
milk, no sugar 10 fl oz 10 0 0 2

Tea w/ skim
milk & sugar 10 fl oz 700 0 0 19

Einstein
Einstein
Bros
Bros Bagels
Bagels *** *** * * *

Apple cream
cheese bagel 1 551 17 28 890

Asiago
cheese bagel 1 330 5 14 590

Asiago
cheese bagel 1 300 7 21 520
pretzel

Bacon &
spinach panini 1 861 510 530 660

Bagel
croutons 1 oz 100 4 360 15

Blueberry
bagel 1 290 2 6 640

Blueberry
muffin 1 481 22 410 650

Blueberry
reduced fat
whipped cream 2 Tbsp 700 5 640 6
cheese

Braided
challah roll 1 220 4 16 410

Bros bistro
salad 1 821 680 750 380

Bros bistro
salad w/ chicken 1 941 710 680 39

Caesar
dressing 2 Tbsp 150 16 960 1

Caesar salad 1 691 630 820 18

Caesar salad
w/ chicken 1 821 660 720 20

California
chicken wrap 1 631 28 40 630

Candied
walnuts 1.5 oz 260 22 760 9

Cheese pizza
bagel 1 420 12 26 630

Cheesy garlic
& herb pizza bagel 1 501 19 34 650

Chicken
chipotle salad 1 711 410 520 540

Chicken
noodle soup 1 cup 120 4 30 14

Chile lime
dressing 2 Tbsp 600 4 600 5

Chipotle
salad 1 591 380 580 530

Chipotle
turkey wrap 1 731 37 460 700

Chocolate
chip bagel 1 290 3 9 600

Chocolate
chip coffee cake 1 761 34 40 110

Chocolate
mudslide cookie 1 320 17 480 460

Ciabatta
bread 1 290 3 9 600

Cinnamon
raisin swirl bagel 1 290 1 3 640

Einstein
Einstein
Bros
Bros Bagels
Bagels *** *** * * *

Cinnamon
stix 1 370 21 510 410

Cinnamon
sugar bagel pretzel 1 320 5 14 660

Cinnamon
sugar bagel, 1 310 3 9 660
Chicago style

Cinnamon
walnut strudel 1 631 42 600 560

Club mex
sandwich, on 1 751 490 590 460
challah

Cole slaw 1 svg 230 21 820 12

Corn crab
chowder 1 cup 280 18 580 18

Cranberry
bagel 1 290 1 3 640

Deli bacon
sandwich 1 831 520 560 520

Deli chicken
salad sandwich 1 461 18 35 470

Deli ham
sandwich 1 5220 26 4 480

Deli pastrami
sandwich 1 631 33 470 530

Deli tuna
salad sandwich 1 440 15 31 500

Deli turkey &

swiss sandwich 1 691 410 530 490

Dutch apple
bagel 1 340 7 19 660
 Egg bagel 1 300 6 18 520
Egg way
sandwich w/ 1 581 24 37 590
bacon

Egg way
sandwich w/ black 1 571 21 33 620
forest ham

Egg way
sandwich w/ 1 601 24 360 630
sausage

Egg way
sandwich, original 1 531 20 34 620

Egg way
sandwich, spinach,
mushroom & 1 541 20 33 650
swiss omelette

Elvis’
favorite bagel 1 701 30 39 980

Everything
bagel 1 270 2 7 560

Fruit &
yogurt parfait 1 230 2 8 42

Fruit salad,
side 1 140 0 0 360

Fudge
brownie 1 511 25 44 740

Garden
vegetable reduced
fat whipped cream 2 Tbsp 600 5 750 3
cheese

Garlic dip’d
bagel 1 290 3 9 600

Garlic herb
reduced fat
whipped cream 2 Tbsp 600 5 750 3
cheese
 Good grains
bagel 1 290 3 9 620

Green chile
bagel 1 370 8 19 620

Grilled
chicken, bacon & 1 751 460 550 450
swiss sandwich

Ham deli
melt 1 511 16 28 620

Heavenly
chocolate chunk 1 361 18 450 480
cookie

Honey
almond reduced
fat whipped cream 2 Tbsp 700 5 640 6
cheese

Honey whole
wheat bagel 1 270 1 3 610

Iced sugar
cookie 1 481 15 28 760

Italian
chicken panini 1 801 40 450 660

Italian
wedding soup 1 cup 160 6 34 15

Jalapeno
salsa reduced fat
whipped cream 2 Tbsp 600 5 750 3
cheese

Kettle classic
natural potato 1 oz 150 9 540 15
chips

Lemon
pound cake 1 440 16 33 690

Lox & bagels 1 521 21 360 660

Marshmallow
crispy treat 1 220 4 16 480

Mini
chocolate 1 160 8 450 23
mudslide cookie

Mini
heavenly
chocolate chunk 1 180 9 450 24
cookie

Mini iced
sugar cookie 1 230 7 27 39

Mini oatmeal
raisin cookie 1 160 5 28 27

Mixed berry
coffee cake 1 711 29 37 110

Multigrain
bread 1 slice 130 3 21 23

Oatmeal
raisin cookie 1 320 11 31 540

Onion &
chive whipped 2 Tbsp 700 6 770 3
cream cheese

Onion bagel 1 270 2 7 590

Onion dip’d
bagel 1 270 1 3 590

Original
asiago bagel dog 1 491 21 39 560

Original
asiago bagel dog 1 561 27 430 560
w/ cheddar cheese

Original
bagel dog 1 471 20 380 560

Einstein
Einstein
Bros
Bros Bagels
Bagels *** *** * * *

Original
bagel dog w/ 1 551 26 430 560
cheddar cheese

Pastrami deli
melt 1 541 17 28 640

Pepperoni
pizza bagel 1 471 16 31 630

Plain bagel 1 260 1 3 560

Plain bagel
pretzel 1 270 5 17 520

Plain reduced
fat whipped cream 2 Tbsp 600 5 750 2
cheese

Plain
whipped cream 2 Tbsp 700 7 900 1
cheese

Poppy dip’d
bagel 1 280 3 10 560

Potato bagel 1 260 1 3 580

Power bagel,
fruit & nut 1 381 6 14 720

Pumpernickel
bagel 1 250 2 7 550

Rachel,
overstuffed 1 1040 680 590 530

Rachel,
regular 1 911 640 630 510

Raspberry
vinaigrette 2 Tbsp 160 14 790 8
dressing

Reuben,
overstuffed 1 761 42 500 490

Reuben,
regular 1 651 380 530 470

Roasted
turkey & swiss 1 691 410 530 490
sandwich

Salt bagel
pretzel 1 270 5 17 520
 Sant Fe wrap 1 721 37 460 600

Sausage
ranchero panini 1 681 29 380 640

Seafood
minestrone 1 cup 130 5 35 16

Sesame dip’d
bagel 1 280 3 10 560

Six cheese
bagel 1 350 6 15 600

Smoked
salmon whipped 2 Tbsp 600 6 900 2
cream cheese

Spicy Elmo
wrap 1 721 410 510 560

Spinach &
mushroom pizza 1 581 25 39 700
bagel

Spinach
Florentine bagel 1 361 8 20 610

Strawberry
cream cheese 1 481 12 23 820
bagel

Strawberry
reduced fat
whipped cream 2 Tbsp 700 5 640 5
cheese

Strawberry
white chocolate 1 551 25 410 780
muffin

Sundried
tomato bagel 1 270 2 7 580

Sundried
tomato basil
reduced fat 2 Tbsp 600 5 750 2
whipped cream
cheese

Tasty turkey
sandwich, on 1 581 20 31 690
asiago bagel

Traditional
potato salad 1/2 cup 361 29 730 20

Tuna salad
deli melt 1 591 23 35 640

Turkey chili 1 cup 220 7 29 24

Turkey club
panini 1 791 410 470 660

Turkey deli
melt 1 511 15 26 620

Turkey
Rachel, 1 1100 740 610 540
overstuffed

Turkey
Rachel, regular 1 871 620 640 490

Turkey
Reuben, 1 681 37 490 450
overstuffed

Turkey
Reuben, regular 1 611 360 530 450

Veg out
sandwich, on 1 440 14 29 660
sesame seed bagel

Vegetable
breakfast panini 1 731 360 44 680

Vegetarian
broccoli cheese 1 cup 290 20 620 16
soup

Veggie deli
melt 1 641 29 410 760

El
El Pollo
Pollo
Loco
Loco *** *** * * *

Avocado
salsa 1 svg 40 4 900 2

BBQ black
beans 1 svg 200 3 14 360

BRC burrito 1 440 12 25 680

Caramel flan 1 260 12 42 34
Cheese
quesadilla 1 420 23 490 35

Chicken
Caesar bowl 1 491 22 40 44

Chicken
Caesar salad, no 1 230 7 27 18
dressing

Chicken soft
taco 1 260 12 42 18

Chicken
taquito w/ 1 230 12 470 20
avocado salsa

Chicken
tortilla soup, lg 1 451 20 40 37

Chicken
tortilla soup, reg 1 210 9 39 18

El
El Pollo
Pollo
Loco
Loco *** *** * * *

Chicken
tortilla soup, reg, 1 140 6 39 880
no tortilla strips

Chicken
tortilla soup, sm 1 160 8 450 14

Chicken
tostada salad, no 1 841 42 450 740
dressing

Chicken
tostada salad, no 1 411 13 29 39
dressing, no shell

Chips &
guacamole 1 svg 250 14 500 26

Churros
2 300 18 540 32
 Classic
chicken burrito 1 551 17 28 690

Cole slaw 1 svg 130 10 690 9

Corn
cobbette 1 900 Tr 0 19

Corn tortilla,
6" 2 120 2 15 24

Creamy
cilantro dressing, 1 svg 440 460 940 3
lg

Creamy
cilantro dressing, 1 pkt 700 5 640 6
light

Creamy
cilantro dressing, 1 svg 190 20 950 1
reg

Crunchy
chicken taco 1 190 8 380 16

Flame grilled
chicken breast 1 220 9 37 0

Flame grilled
chicken breast, 1 180 4 20 0
skinless

Flame grilled
chicken leg 1 900 4 40 0

Flame grilled
chicken thigh 1 220 15 610 0

Flame grilled
chicken wing 1 900 5 500 0

Flame grilled
chopped chicken 1 100 2 18 0
breast meat

Flour tortilla,
6.5" 2 210 7 30 30

French fries 1 svg 330 17 460 42

Fresh
vegetables w/ 1 svg 600 3 450 8
margarine

Fresh
vegetables w/o 1 svg 35 0 0 8
margarine

Garden salad,
sm, no dressing 1 700 4 510 8

Garden salad,
sm, no dressing, 1 35 2 510 4
no tortilla strips

Gravy 1 oz 10 0 0 2
Grilled
chicken nachos 1 811 40 44 700

Grilled
chicken tortilla 1 390 16 37 37
roll, no sauce

Guacamole 1 svg 700 6 770 3

 Horchata 20 fl oz 600 2 30 9
House salsa 1 svg 10 0 0 2
Jalapeno hot
sauce 1 pkt 5 0 0 1

Ketchup 1 pkt 10 0 0 2
Light Italian
dressing 1 pkt 20 1 450 2

Loco salad
w/ creamy cilantro 1 170 14 740 7
dressing

Macaroni &
cheese 1 svg 280 17 550 28

Mashed
potatoes 1 svg 110 2 16 23

Pico de gallo 1 svg 15 1 600 2

Pinto beans 1 svg 200 4 18 29
Queso sauce 1 svg 800 6 680 3
Ranch
dressing 1 pkt 230 24 940 2

Refried beans
w/ cheese 1 svg 270 7 23 360

Salsa de
arbol 1 svg 10 0 0 2

Skinless
breast meal 1 280 8 26 12

Sour cream 1 svg 800 7 790 1

Spanish rice 1 svg 220 2 8 450
Taco al
carbon 1 150 5 30 17

The Original
Pollo Bowl 1 691 10 13 107

Thousand
Island dressing 1 pkt 220 21 860 6

Tortilla chips 1 svg 170 8 42 23

Twice grilled
burrito 1 841 39 42 560

Ultimate
grilled burrito 1 711 23 29 860

Ultimate
pollo bowl 1 1060 34 29 110

Vanilla soft
serve, cone, 1 320 8 23 530
regular

Vanilla soft
serve, cup 5 oz 300 8 24 480

Fatburger
Fatburger *** *** * * *
American
cheese, add-on 1 700 5 640 1
 American
cheese, 1 150 11 660 1
Kingburger add-
on

Fatburger
Fatburger *** *** * * *
Baby Fat 1 400 21 470 37
Bacon & egg
sandwich 1 350 16 410 37

Bacon, add-
on 1 800 7 790 0

Big fat float 1 390 12 28 730

Cheddar
cheese, add-on 1 110 9 740 1

Chili cheese
fat fries 1 svg 591 33 500 530

Chili cheese
hot dog 1 481 27 510 35

Chili cheese
skinny fries 1 svg 601 30 450 640

Chili cup 1 200 11 500 10

Chili cup w/
cheese & onions 1 320 20 560 12

Chili fat fries 1 svg 481 24 450 520

Chili skinny
fries 1 svg 491 21 39 630

Chili, add-on 1 500 3 540 2

Chocolate
shake 1 911 450 450 116

Cookies &
cream shake 1 1190 590 450 164

Crispy
chicken sandwich 1 561 27 430 530

Egg, add-on 1 900 7 700 0

Fat fries 1 svg 381 18 430 470
Fat salad
wedge w/ chicken, 1 210 6 26 8
no dressing

Fat salad
wedge, no 1 600 4 600 5
dressing

Fatburger 1 591 31 470 460

Fatburger,
w/o bun 1 411 29 640 10

Fish
sandwich 1 561 31 500 550

Grilled
chicken sandwich 1 431 14 29 42

Grilled
onions 1 svg 120 14 100 1

Hot dog 1 320 15 42 32

 Kingburger 1 851 410 430 690
Lettuce 1 svg 5 0 0 1
Maui-banana
shake 1 941 44 42 127

Mayonnaise 1 svg 900 10 100 1

Mustard 1 svg 5 0 0 0
Onion rings 1 svg 541 29 480 640
Onions 1 svg 5 0 0 1
Peanut butter
shake 1 951 530 500 115

Pickles 1 svg 5 0 0 1
Pickles,
Kingburger 1 svg 5 0 0 1

Relish 1 svg 20 0 0 5
Sausage &
egg sandwich 1 781 530 610 470

Skinny fries 1 svg 390 15 35 580

Spicy
chicken sandwich 1 521 21 360 580

Strawberry
shake 1 881 44 450 112

Tomato 1 svg 5 0 0 1
Tomato,
Kingburger 1 svg 5 0 0 2

Turkeyburger 1 481 21 39 500

Vanilla shake 1 891 44 44 114
Veggieburger 1 511 20 35 600
Wing sauce 1 svg 500 4 720 6
Friendly’s
Friendly’s *** *** * * *
All American
burger 1 861 540 570 550

All American
burger, side bacon 1 700 6 770 0

All American
burger, side 1 900 7 700 1
cheese

Apple juice,
lg 1 210 0 0 530

Apple juice,
sm 1 120 0 0 32

Apple slices 1 svg 100 0 0 26

Applesauce 1 svg 110 0 0 27
Bacon 2 pc 700 6 770 0
Bacon 3 pc 110 8 650 0

Bacon
 4 pc 140 11 710 0
Bacon cheese
supermelt, w/o 1 681 39 520 520
potatoes

Bacon
cheeseburger 1 941 610 580 550

Bagel 1 350 11 28 550

Bagel w/
cream cheese 1 440 19 39 570

Balsamic
vinaigrette 1 svg 180 15 750 9
dressing

Balsamic
vinaigrette
dressing, side 1 svg 900 8 800 5
salad

Friendly’s
Friendly’s *** *** * * *
Banana 1 40 0 0 9
Banana
smoothie 1 521 4 7 105

Barq’s float 1 581 19 29 980

BBQ chicken
platter 1 1020 42 37 750

BBQ
chicken, 2+2 1 591 26 40 460

BBQ sauce 1 svg 900 0 0 20

Birthday
cake, Friend-z 1 691 29 380 100

Black
raspberry ice 1 scoop 120 5 380 15
cream

Bleu cheese
dressing, side 1 svg 240 24 900 2
salad

Blue cheese
dressing 1 svg 471 480 920 3

Blueberry
muffin 1 611 360 530 640

Broccoli 1 svg 900 6 600 6

Broccoli
cheddar soup 1 cup 170 12 640 10

Broccoli
cheddar soup 1 bowl 340 24 640 20

Buffalo
chicken 1 1200 950 710 450

Buffalo
chicken sandwich 1 941 610 580 690

Buffalo
chicken wrap 1 1190 800 610 750

Butter crunch
ice cream 1 scoop 130 6 42 16

Butter pecan
ice cream 1 scoop 130 8 550 13

Butterfinger
pieces topping 1 svg 120 5 380 18

Butterfinger
sundae 1 831 360 39 118

Cake cone 1 30 0 0 7
Caramel
fudge brownie 1 1420 660 42 187
sundae

Caramel
topping 1 svg 130 2 14 27

Cereal, Froot
Loops 1 svg 250 3 11 460

Cereal,
Raisin Bran 1 svg 370 3 7 770
Crunch

Cheddar jack
chicken 1 641 34 480 5

Cheddar jack
chicken, 2+2 1 320 17 480 3

Cherry 1 10 0 0 2
Chicken
Caesar salad, w/ 1 1040 840 730 32
dressing

Chicken
deluxe sandwich, 1 700 6 770 0
side bacon

Chicken
deluxe sandwich, 1 900 7 700 1
side cheese

Chicken
fajita quesadilla 1 1230 770 570 650

Chicken
parm supermelt 1 831 430 470 730

Chicken
quesadilla 1 1030 670 590 560

Chicken
quesadilla, half 1 571 35 550 29
size

Chicken
strips basket 6 pc 651 380 530 39

Chicken
strips basket 5 pc 541 32 530 32

Chocolate
almond chip ice 1 scoop 120 7 530 11
cream

Chocolate
chip cookie dough 1 scoop 130 7 480 17
ice cream

Chocolate
chip ice cream 1 scoop 130 7 480 15

Chocolate ice
cream 1 scoop 110 6 490 10
 Chocolate 4 oz 170 6 32 24
soft serve

Chocolate
soft serve 8 oz 340 12 32 490

Chocolate
sprinkles 1 svg 120 5 380 19

Chocolate
syrup topping 1 svg 100 0 0 23

Chunky
chicken noodle 1 cup 260 9 31 27
soup

Chunky
chicken noodle 1 bowl 511 17 30 540
soup

Clamboat
basket 1 991 540 490 105

Cocktail
sauce 1 svg 30 0 0 8

Coffee ice
cream 1 scoop 110 6 490 13

Cole slaw 1 svg 160 12 680 13

Colossal
burger 1 1510 105 630 560

Cookies ’n
cream ice cream 1 scoop 130 6 42 16

Corn 1 svg 160 7 39 20

Country club
chicken sandwich 1 941 570 550 710

Cranberry
juice, lg 1 250 0 0 620

Cranberry
juice, sm 1 150 0 0 37

Cranberry
muffin 1 631 40 570 590

Crispy
chicken Caesar 1 1190 800 610 750
wrap

Crispy
chicken salad 1 711 42 530 450

Crispy
chicken tender 1 801 460 520 720
deluxe sandwich

Friendly’s
Friendly’s *** *** * * *
Crispy
chicken wrap 1 801 40 450 840

Crushed
Heath topping 1 svg 170 10 530 19

Crushed
Oreo topping 1 svg 600 2 30 9

Deluxe
cheeseburger “set-
up" 1 851 610 650 35
 Double thick
milkshake, 1 701 32 410 850
chocolate

Double thick
milkshake, coffee 1 771 32 37 108

Double thick
milkshake, 1 741 27 33 110
strawberry

Double thick
milkshake, vanilla 1 771 32 37 107

Eggbeaters,
scrambled 1 500 3 540 1

Eggbeaters,
scrambled 2 100 5 450 1

Eggbeaters,
scrambled 3 160 8 450 2

Eggs,
poached 1 700 5 640 0

Eggs,
poached 2 140 10 640 1

Eggs,
poached 3 210 15 640 1

Eggs,
scrambled 1 110 8 650 1

Eggs,
scrambled 2 220 16 650 3

Eggs,
scrambled 3 320 25 700 4

Eggs, sunny-
side up 1 900 7 700 0

Eggs, sunny-
side up 2 180 14 700 1

Eggs, sunny-
side up 3 270 21 700 1

English
muffin 1 310 11 32 450

Fat free
Italian dressing, 1 svg 30 0 0 8
side salad

Fishamajig 1 641 37 520 510

Forbidden
chocolate ice 1 scoop 130 7 480 14
cream

Forbidden
fudge brownie 1 941 410 39 132

Four cheese
& bacon omelette,
w/o potatoes or 1 671 500 670 8
toast

French toast 3 pc 761 20 24 129

Fribble
shake, 1 991 33 30 156
Butterfinger
 Fribble 1 591 17 26 940
shake, chocolate

Fribble
shake, coffee 1 631 19 27 103

Fribble
shake, strawberry 1 611 19 28 930

Fribble
shake, vanilla 1 621 19 28 100

Fried shrimp,
2+2 1 330 17 460 32

Friendly
frank 1 411 30 660 25

Friendly’s
BLT 1 681 450 600 510

Friend-z
Butterfinger 1 821 32 35 123

Friend-z
Heath 1 681 34 450 880

Friend-z Kit
Kat 1 691 31 40 930

Friend-z
M&M’s 1 561 23 37 800

Friend-z
Oreo 1 581 23 360 840

Friend-z
Reese’s Peanut 1 861 450 470 960
Butter Cup

Friend-z
strawberry 1 471 17 33 720
shortcake

Friend-z
strawberry/banana 1 431 14 29 690

Fruit &
sherbet happy 1 240 5 19 470
ending sundae

Fudge
topping, no sugar 1 svg 900 0 0 25
added

Garden
omelette, w/o 1 861 550 580 520
potatoes or toast

Garden
vegetables 1 svg 110 6 490 13

Garlic bread 1 svg 130 6 42 18

Giant crowd
pleaser 1 2490 119 430 318

Golden fries 1 svg 300 13 39 44

Grape jelly 1 svg 600 0 0 15
Grapefruit
juice, lg 1 190 0 0 450

Grapefruit
juice, sm 1 120 0 0 27
 Grilled
cheese 1 461 23 450 480

Grilled
chicken deluxe 1 641 32 450 540
sandwich

Grilled
flounder 1 521 32 550 28

Grilled
flounder, 2+2 1 260 16 550 15

Grilled ham
& cheese 1 511 23 410 490

Gummy bear
topping 1 svg 900 0 0 21

Ham &
cheese omelette,
w/o potatoes or 1 581 430 670 9
toast

Friendly’s
Friendly’s *** *** * * *
Ham &
cheese supermelt, 1 661 35 480 530
w/o potatoes

Hickory
smoked ham 1 pc 100 4 360 2

Homefries 1 svg 290 12 37 410

Homestyle
clam chowder 1 cup 240 17 640 13

Homestyle
clam chowder 1 bowl 491 35 640 26

Homestyle
mashed potatoes 1 svg 240 12 450 29

Homestyle
meatloaf 1 851 490 520 450

Honey BBQ
chicken strips 6 pc 1030 380 34 134

Honey BBQ
chicken strips 5 pc 911 32 32 127

Honey BBQ
chicken supermelt 1 1090 620 520 860

Honey BBQ
sauce 1 svg 180 15 750 12

Honey
mustard chicken 1 851 490 520 740
sandwich

Honey
mustard dressing 1 svg 361 30 750 24

Honey
mustard dressing, 1 svg 180 15 750 12
side salad

Hot fudge
topping 1 svg 120 4 30 19

Hunka
chunka fudge ice
cream 1 scoop 180 11 550 17
 Italian
1 svg 411 42 920 6
dressing

Italian
dressing, side 1 svg 210 21 900 3
salad

Jim dandy 1 1110 470 39 157

Jumbo
fronions & waffle 1 1280 760 540 135
fries

Kick’s
buffalo chicken 1 771 500 580 480
salad

Kick’s
buffalo chicken 6 pc 911 650 640 42
strips

Kick’s
buffalo chicken 5 pc 811 590 660 35
strips

Kit Kat bar

topping 1 svg 800 4 450 11

Kit Kat
sundae 1 741 37 450 910

Loaded
waffle fries 1 1670 113 610 124

Loaded
jumbo fronions & 1 1600 110 620 131
waffle fries

M&M’s
topping 1 svg 100 5 450 15

Malt powder,
add-on 1 svg 900 2 20 15

Mandarin
oranges 1 svg 800 0 0 20

Maple walnut
ice cream 1 scoop 130 8 550 13

Marshmallow
topping 1 svg 100 0 0 24

Minestrone
soup 1 cup 600 1 15 11

Minestrone
soup 1 bowl 120 2 15 23

Mini
mozzarella cheese 1 681 40 530 550
sticks

Mint
chocolate ice 1 scoop 130 7 480 15
cream

Mocha mud
crunch ice cream 1 scoop 160 9 510 18

Munchie
mania 1 1680 109 580 124

Mushroom
swiss bacon
burger 1 1250 870 630 610
 New England
fish ’n chips 1 661 44 600 450

Non-fat red
raspberry swirl 1 scoop 900 0 0 19
yogurt

Non-fat
vanilla yogurt 1 scoop 800 0 0 17

Nuts over
caramel ice cream 1 scoop 150 8 480 18

Orange juice,
lg 1 210 0 0 490

Orange juice,
sm 1 130 0 0 29

Orange
marmalade 1 svg 40 0 0 10

Orange
sherbet ice cream 1 scoop 800 1 11 17

Orange
slammer 1 601 4 6 139

Oreo freeze 1 771 25 29 120

Oriental
chicken salad 1 501 21 380 410

Pancake
syrup 1 svg 240 0 0 580

Pancakes 3 931 17 16 176

Pancakes 2 501 17 31 770
Peanut butter
cup ice cream 1 scoop 150 9 540 16

Peanut butter
cup topping 1 svg 900 5 500 10

Peanut butter
topping 1 svg 210 17 730 7

Pineapple
smoothie 1 591 4 6 123

Pistachio ice
cream 1 scoop 130 7 480 14

Popcorn
chicken 1 611 30 44 460

Rainbow
sprinkles 1 svg 120 5 380 18

Ranch
dressing 1 svg 330 33 900 3

Ranch
dressing, side 1 svg 160 17 960 2
salad

Reese’s
Peanut Butter Cup 1 891 520 530 900
sundae

Friendly’s
Friendly’s
*** *** * * *
Reese’s
Pieces sundae 1 641 710 100 153
 Reese’s
1 svg 130 6 42 15
Pieces topping

Reuben
supermelt 1 801 42 470 570

Rice 1 svg 210 3 13 410

Roasted
sliced almond 1 svg 110 10 820 3
topping

Royal banana
split 1 881 35 360 133

Saltine
crackers 1 pkt 30 1 30 4

Sausage 2 200 19 860 0

Sausage 3 300 29 870 1
Sausage 4 390 380 880 1
Sausage
mushroom swiss
supermelt, w/o 1 911 580 570 560
potatoes

Sesame
oriental dressing 1 svg 270 14 470 360

Sesame
oriental dressing, 1 svg 130 7 480 18
side salad

Shrimp
basket 1 571 35 550 42

Side Caesar
salad, w/ dressing 1 411 360 790 15

Side salad 1 600 1 15 10

Sirloin steak 1 511 28 490 19
Sirloin steak,
2+2 1 491 20 37 31

Sirloin steak
tips 1 491 20 37 31

Sirloin steak
tips, 2+2 1 491 20 37 31

Slider
munchie mania, 1 2010 128 570 162
chicken

Slider
munchie mania, 1 1750 111 560 142
mini cheeseburger

Southwest
BBQ steak 1 761 42 500 37

Southwest
BBQ steak, 2+2 1 751 42 500 37

Spanish rice 1 svg 330 15 410 410

Strawberry
banana smoothie 1 521 4 7 106

Strawberry
ice cream 1 scoop 110 5 410 14
 Strawberry
shortcake sundae 1 581 27 42 790

Strawberry
topping 1 svg 190 0 0 480

Sugar cone 1 500 0 0 11

Super sizzlin’
bacon, w/o eggs & 1 440 23 470 430
toast

Super sizzlin’
combo, w/o eggs 1 571 37 580 430
& toast

Super sizzlin’
ham, w/o eggs & 1 451 18 360 450
toast

Super sizzlin’
sausage, w/o eggs 1 691 500 650 430
& toast

Swiss
chocolate topping 1 svg 100 0 0 25

Swiss patty
melt 1 1040 640 560 620

Tartar sauce 1 svg 230 23 900 6

Thousand
Island dressing 1 svg 390 360 830 15

Thousand
Island dressing, 1 svg 190 18 850 8
side salad

Toast, rye 1 340 12 32 480

Toast, wheat 1 200 10 450 22
Toast, white 1 200 10 450 23
Tomato juice,
lg 1 900 0 0 19

Tomato juice,
sm 1 600 0 0 11

Towering
fronions 1 1440 900 570 140

Tri-tip steak 1 pc 350 19 490 0

Tuna roll 1 581 430 670 25
Tuna
supermelt 1 811 520 580 500

Turkey
burger 1 1150 780 620 610

Turkey club
supermelt 1 671 33 44 540

Twist soft
serve 4 oz 170 7 37 25

Twist soft
serve 8 oz 350 13 33 500

Ultimate
bacon 1 1060 690 590 550
cheeseburger
 Ultimate
1 691 33 430 860
cookies & cream

Vanilla ice
cream 1 scoop 120 6 450 14

Vanilla ice
cream, no sugar 1 scoop 100 7 630 11
added

Vanilla soft
serve 4 oz 180 7 35 25

Vanilla soft
serve 8 oz 361 14 35 510

Vegetable
fajita quesadilla 1 1220 820 610 770

Friendly’s
Friendly’s *** *** * * *
Vienna
mocha chunk ice 1 scoop 140 8 510 16
cream

Waffle cone 1 900 1 10 20

Waffle fries 1 svg 591 33 500 670
Walnut
topping 1 svg 100 10 900 2

Watermelon
sherbet 1 scoop 800 1 11 17

Watermelon
slammer 1 451 4 8 100

Western
BBQ burger 1 1240 770 560 860

Western
omelette, w/o 1 611 450 660 12
potatoes or toast

Whipped
topping 1 svg 800 6 680 5

Golden
Golden
Corral
Corral *** *** * * *

Beef *** *** * * *

Bacon
Wrapped Sirloin 111 g 190 12 570 1
Filet

Barbacoa 3 oz 270 23 770 0

BBQ Beef
(not ribs) 3 oz 120 5 380 0

Beef Liver
and Onions 4 oz 210 11 470 8

Carne
Guisada 1/2 cup 140 6 39 4

Chuck Tips 3 oz 140 5 32 0

Garlic Herb
Butter Sirloin 3 oz 140 9 580 1

Garlic
Parmesan Sirloin 3 oz 130 5 35 1
 Grilled
Chopped Steaks 112 g 290 20 620 2

Honey
Teriyaki Carved 3 pc 130 4 28 2
Sirloin

Lemon
Rosemary Sirloin 3 oz 180 12 600 1

Prime Rib 3 oz 280 22 710 1

Portobello
Mushroom Carved 3 oz 150 10 600 0
Sirloin

Ribeye 3 oz 170 9 480 0

Roast Beef
(beef flat) 3 oz 180 10 500 1

Roast Beef
(inside round) 3 oz 110 3 25 0

Salisbury
Steak 850 g (3 oz) 700 8 100 7

Sirloin Steak 3 oz 130 8 550 1

Sirloin Steak
Strips 3 oz 130 8 550 1

Sirloin Tips 3 oz 170 8 42 0

Smoked Beef
Short Ribs 3 oz 340 27 710 0

Smoked
Brisket 3 oz 230 17 670 0

Smoked
Texas BBQ Beef 3 oz 250 17 610 0

Smothered
Chopped Steaks 168 g 290 18 560 4

Steak Fajitas 3 oz 110 6 490 2

Taco Meat 1/4 cup 110 8 650 2
Teriyaki
Sirloin 3 oz 200 13 590 3

Beverages *** *** * * *

Coffee 8 fl oz 0 0 0 0
Hot Tea 8 fl oz 0 0 0 1
Breakfast *** *** * * *
Bacon 3 600 4.5 680 0
Chorizo and
Eggs 1/2 cup 200 16 720 2

Crabmeat,
Surimi (fake crab) 1 Tbsp 25 1 360 2

Down Home
Fried Bacon 2 130 10 690 4

Made-to-
Order Eggs 1 130 11 760 1

Omelet
(variety 1 270 23 770 3
unspecified)

Sausage
Links 1 120 11 830 1

Scrambled
Eggs 1/2 cup 180 14 700 2

Sugar-Free
Syrup 2 Tbsp 15 0 0 6

Chicken *** *** * * *

Baked BBQ
Chicken Legs 1 140 7 450 5

BBQ
Chicken Breast 1 350 12 31 5
(baked bone-in)

BBQ
Chicken Legs 1 150 7 42 4

BBQ
Chicken Thighs 1 350 24 620 6
(baked bone-in)

BBQ
Chicken Wings 3 180 2 10 3

Bourbon
Street Chicken 3 oz 170 9 480 4

Bourbon
Street Chicken 3 190 12 570 3
Wings (bone-in)

Golden
Golden
Corral
Corral *** *** * * *

Buffalo
Wings with
Frank’s RedHot 3 180 12 600 0
Sauce (bone-in)

Carved
Turkey Breast 3 oz 110 6 490 2

Carved
Turkey Dark Meat 3 oz 180 9 450 0

Carved
Turkey White 3 oz 170 7 37 0
Meat

Chicken
Fajitas 3 oz 800 3 34 3

Chicken
Lemonata 106 g 140 6 39 4

Chicken
Machaca 3 oz 120 6 450 2

Chicken
Strips 3 oz 600 1 15 0

Golden
Roasted Chicken
(dark meat) 3 oz 160 9 510 0

Golden
Roasted Chicken 3 oz 140 6 39 0
(white meat)

Honey
Sesame Glazed 3 200 13 590 4
Wings (bone-in)

Hot Buffalo
Chicken Legs 1 150 7 42 2

Hot Buffalo
Chicken Wings 3 180 12 600 1
(bone-in)

Mild Buffalo
Chicken Legs 1 150 7 42 2

Mild Buffalo
Chicken Wings 3 180 12 600 1
(bone-in)

Pulled
Chicken in 3 oz 800 1.5 17 3
Poultry Gravy

Rotisserie
Chicken 170 g 310 15 44 1

Smoked
BBQ Turkey 3 oz 120 4 30 3
Breast

Smoked
BBQ Wings 3 180 11 550 2
(bone-in)

Smoked
Chicken (dark 3 oz 170 11 580 0
meat)

Smoked
Chicken (white 3 oz 150 6 360 0
meat)

Smothered
Grilled Chicken 142 g 200 10 450 2

Spicy Garlic
Chicken Legs 1 140 7 450 1

Spicy Garlic
Wings (bone-in) 3 180 12 600 1

Spicy Ranch
Chicken Breast 1 280 15 480 3

Sweet
Buffalo Chicken 1 400 26 590 6
Thighs

Teriyaki
Honey Pineapple
Chicken Wings 3 190 12 570 5
(bone-in)

Turkey
Sausage 1 900 2.5 25 0

Turkey Slices
with Poultry 3 oz 900 4.5 450 2
Gravy

Fish *** *** * * *

Baked Fish
850 g (3 oz) 150 8 480 1

Baked Fish
w/ Lemon Herb 3 oz 150 13 780 1
Sauce

Baked Fish
w/ Piccata Sauce 3 oz 150 10 600 2

Baked
Florentine Fish 860 g 170 12 640 1

Carved
Salmon 3 oz 130 6 42 1

Fried,
Breaded Fish 1 900 5 500 4

Honey
Chipotle Grilled 2 140 6 39 4
Shrimp Skewer

Salmon
Lemonata 3 oz 140 10 640 2

Shrimp
Fajitas 3 oz 700 3.5 450 3

Shrimp
Topped Baked
Fish w/ Lemon 3 oz 120 9 680 1
Herb Butter Sauce

Smokey
Garlic Grilled 2 160 10 560 9
Shrimp Skewer

Pork *** *** * * *

Baby Back
Pork Ribs 1 190 13 620 3

BBQ Pork 3 oz 170 8 42 5

BBQ Pork
Ribs 3 oz 220 12 490 5

BBQ Pork
Ribs, boneless 1 120 7 530 3

Cajun
Double Smoked 1 240 21 790 2
Sausage

Country
Rope Sausage 1 180 15 750 0

Fatback 3 180 17 850 1

Grilled BBQ
Pork 3 oz 230 15 590 3

Grilled BBQ
Pork Loin 3 oz 140 7 450 3

Grilled BBQ
Pork Steaks 3 oz 210 13 560 5

Golden
Golden
Corral
Corral *** *** * * *
 Grilled Cajun
Sausage w/ Apples 3 oz 210 18 770 5

Grilled Ham
Steaks 2 110 4.5 37 5

Grilled
Teriyaki Pineapple 3 oz 150 6 360 5
Pork Loin

Grilled
Teriyaki Pork 3 oz 240 15 560 5

Grilled
Teriyaki Pork Loin 3 oz 150 6 360 5

Grilled
Teriyaki Pork 3 oz 210 13 560 6
Steaks

Italian
Sausage 3 oz 200 15 680 0

Italian
Sausage w/ Onions 3 oz 190 16 760 2
and Peppers

Pork Fillets 1 250 17 610 1

Pork Loin 3 oz 140 7 450 1
Pork Loin
with Poultry Gravy 3 oz 150 7 42 3

Pork Machaca 3 oz 170 10 530 2

Pork Pot
Roast (w/ sauce) 3 oz 200 12 540 5

Sausage
Crumbles 1 oz 120 11 830 1

Sausage
Patties 1 800 7 790 0

Sliced Ham 3 oz 120 4.5 34 3

Smoked BBQ
Pork 3 oz 210 12 510 0

Smoked
Cajun Sausage 3 oz 320 30 840 0

Smoked Pitt
Ham 3 oz 110 6 490 1

Smoked Pork
Spare Ribs (2 1 871 760 790 1
bones w/ rib meat)

Smoked
Sausage 1 220 19 780 3

Smoked
Sausage w/ Onions 3 oz 220 19 780 4
and Peppers

Smokehouse
Baby Back Ribs (2 1 300 17 510 3
rib bones w/ meat)

Split Smoked
Sausage 1 240 21 790 1

Salad Bar *** *** * * *

 Artichoke 1/4 cup 10 0 0 2
Hearts

Baby Carrots 5 20 0 0 4
Bacon Bits 2 Tbsp 500 3.5 630 0
Balsamic
Vinegar 1 Tbsp 15 0 0 3

Beets 1/4 cup 20 0 0 4

Black Olives 10 40 4 900 2
BLT Salad 1 cup 800 6 680 4
Blue Cheese
Dressing 2 Tbsp 150 16 960 1

Caesar
Dressing 2 Tbsp 150 15 900 2

Carrots 1/4 cup 10 0 0 3

Cauliflower 1/4 cup 5 0 0 1
Celery Sticks 1 5 0 0 1
Cheddar
Cheese 2 Tbsp 600 4.5 680 0

Cherry
Peppers 3 10 0 0 2

Cherry
Tomatoes 5 15 0 0 3

Chicken Salad
(not Southern 1/2 cup 250 22 790 3
Style)

Chopped
Peanuts 2 Tbsp 110 9 740 4

Coleslaw 1/2 cup 110 9 740 6

Cottage
Cheese 1/2 cup 900 2.5 25 5

Cucumbers 1/4 cup 5 0 0 1

Deviled Eggs 1 700 5 640 1
Diced Eggs 1/4 cup 500 3.5 630 0
Diced Ham 3 oz 110 4 33 4
Diced Onions 1/4 cup 15 0 0 4
Diced
Tomatoes 1/4 cup 10 0 0 2

Dill Pickle
Spears 1 0 0 0 0

Dried Onions 2 Tbsp 450 3.5 700 3

Egg Salad 1/2 cup 200 17 770 3
Green Olives 10 500 4 720 0
Green
Peppers 3 5 0 0 1

Guacamole 1/4 cup 700 7 900 5

Iceberg
Lettuce 1 cup 10 0 0 2

Lettuce 1 cup 10 0 0 2
Lettuce
Wedge 1 wedge 10 0 0 2

Lite Olive Oil

Vinaigrette 2 Tbsp 700 6 770 3

Marinated
Mushroom Salad 1/2 cup 800 6 680 5

Golden
Golden
Corral
Corral *** *** * * *

Marinated
Vegetable Salad 1/2 cup 35 2 510 3

Mozzarella
Cheese 2 Tbsp 110 8 650 1

Mushrooms 1/4 cup 5 0 0 1

Onions 3 5 0 0 1
Parmesan 2 Tbsp 450 4 800 0
Pecan Pieces
(plain, not praline) 2 Tbsp 900 10 100 2

Pepper jack
Cheese 5 cubes (470 g) 170 13 690 0

Pepperoncini 3 10 0 0 2
Pepperoni 5 500 4.5 810 0
Pico de Gallo 1/4 cup 15 0 0 3
Ranch
Dressing (full fat) 2 Tbsp 110 12 980 2

Red Grapes 10 15 0 0 4
Red Wine
Vinegar 1 Tbsp 5 0 0 0

Roasted
Peppers 1/2 cup 900 8 800 5

Romaine
Lettuce 1 cup 10 0 0 2

Shrimp (salad
topping) 1/4 cup 20 0 0 0

Sliced
Almonds 2 Tbsp 700 6 770 2

Sliced
Jalapenos 1/4 cup 10 0 0 2

Soy Nuts 2 Tbsp 500 2.5 450 4

Spinach 1 cup 15 0 0 2
Spring
Lettuce Mix 1 cup 5 0 0 1

Squash 5 rounds (490

10 0 0 2
g)
Sriracha
Ranch Dressing 2 Tbsp 110 12 980 2

Strawberries 5 20 0 0 5
 Strawberry
Spinach Salad 1 cup 40 2.5 560 5

Summer
Salad 1/2 cup 700 5 640 5

Sunflower
Seeds 2 Tbsp 900 8 800 4

Tomato and
Onion Salad 1/2 cup 40 2 450 5

Tomato
Wedges 5 15 0 0 3

Tuna Salad 1/2 cup 190 12 570 4

Water
Chestnuts 1/4 cup 20 0 0 5

Whole Eggs 1 800 5 560 1

Zucchini 5 rounds (490
10 0 0 2
g)
Sauces &
Condiments *** *** * * *

Alfredo Sauce 1/4 cup 150 14 840 3

Au Jus Gravy 2 oz 30 2.5 750 2
Brown Gravy 2 oz 20 0.5 23 4
Cheese Sauce 1/4 cup 100 8 720 3
Horseradish
Sauce 2 Tbsp 100 10 900 2

Italian Red
Sauce 1/4 cup 450 3 600 3

Jelly, Reduced
Sugar 1 pkt 10 0 0 3

Margarine 1 Tbsp 100 11 990 0

Mushroom
Gravy 2 oz 20 0.5 23 4

Olive Oil 1 Tbsp 120 14 100 0

Queso Cheese
Sauce 1/4 cup 700 6 770 3

Salsa 2 Tbsp 10 0 0 2
Tartar Sauce 2 Tbsp 150 16 960 1
Vegetable Oil 1 Tbsp 120 14 100 0
Whipped
Margarine 1 Tbsp 700 8 100 0

White Gravy 2 oz 40 2.5 560 5

White Queso
Cheese Sauce 1/4 cup 800 7 790 2

Veggies &
Sides *** *** * * *

Asparagus,
Steamed 4 800 7 790 2

Broccoli,
Steamed 1/2 cup 25 0 0 6
 Brussels
Sprouts 1/2 cup 800 6 680 4

Brussels
Sprouts w/ Lemon 1/2 cup 100 8 720 4
Herb Butter Sauce

Cabbage 1/2 cup 600 5 750 4

Cabbage,
Kettle Cooked 1/2 cup 450 2.5 500 4

Cauliflower,
Steamed 1/2 cup 20 0 0 3

Collard
Greens, Seasoned
(not Kettle 1/2 cup 35 1 26 4
Cooked)

Diced Sautéed
Green Peppers 1/4 cup 500 5 900 2

Diced Sautéed
Onions 1/4 cup 700 6 770 5

Golden
Golden
Corral
Corral *** *** * * *

Green Beans 1/2 cup 35 1.5 39 4

Green Beans,
Fresh 1/2 cup 700 6 770 3

Green Chilies 2 Tbsp 10 0 0 2

Italian
Vegetable Medley 1/2 cup 600 5 750 4

Okra and
Tomato Stew 1/2 cup 600 2.5 380 7

Onions and
Peppers, Sautéed 1/4 cup 30 1.5 450 4

Sauerkraut 2 Tbsp 15 0 0 4
Sautéed
Mushrooms 1/2 cup 600 5 750 3

Savory Dill
Vegetables 1/2 cup 800 5 560 7

Skillet
Vegetables 1/2 cup 900 8 800 5

Spinach 1/2 cup 500 3 540 5

Squash
Medley 1/2 cup 450 3 600 4

Squash,
Yellow, Sautéed 1/2 cup 600 5 750 4

Stewed
Tomatoes 1/2 cup 30 0 0 6

Turnip Greens 1/2 cup 600 3 450 4

Turnip
Greens, Kettle 1/2 cup 700 3 39 8
Cooked

Vegetable
Trio 1/2 cup 30 0 0 6
 Vegetable
Trio w/ Lemon 1/2 cup 600 5 750 5
Butter Herb Sauce

Zucchini,
Sautéed 1/2 cup 600 5 750 3

Hardee’s
Hardee’s *** *** * * *
1/3-lb Bacon
Cheese
Thickburger - no 1 551 450 740 6
bun

Apple
turnover 1 290 15 470 360

Bacon cheese
Thickburger 1 851 570 600 490

Bacon, egg &

cheese biscuit 1 531 360 610 360

BBQ chicken
sandwich 1 400 6 14 620

Big chicken
fillet sandwich 1 711 380 480 620

Big country
breakfast platter w/ 1 911 480 470 910
bacon

Big roast beef

sandwich 1 400 21 470 28

Biscuit ’n’
gravy 1 531 33 560 480

Breaded pork
chop biscuit 1 641 39 550 460

Charbroiled
chicken club 1 631 32 460 540
sandwich

Cheeseburger 1 621 33 480 510

Chicken fillet
biscuit 1 601 34 510 500

Chicken strips 3 pc 370 26 630 19

Chicken strips 5 pc 611 430 630 32
Chocolate
cake 1 svg 300 12 360 560

Chocolate
chip cookie 1 290 11 34 44

Chocolate
chip cookie, fresh 1 250 14 500 30
baked

Cinnamon ’n’
raisin biscuit 1 300 15 450 40

Cole slaw, sm 1 svg 170 10 530 20

Country ham
biscuit 1 440 26 530 360

Country
potatoes, med 1 290 12 37 39

Country steak
biscuit 1 631 430 610 450

Crispy curls,
med 1 411 20 44 520

Double bacon
cheese 1 1200 840 630 500
Thickburger

Double
cheeseburger 1 531 32 540 34

Double
Thickburger 1 1160 780 610 530

Fish supreme
sandwich 1 631 380 540 510

French fries,
lg 1 471 21 40 650

French fries,
med 1 431 19 40 600

French fries,
sm 1 320 14 39 450

Fried chicken
breast 1 370 15 360 29

Fried chicken
leg 1 170 7 37 15

Fried chicken
thigh 1 330 15 410 30

Fried chicken
wing 1 200 8 360 23

Frisco
breakfast sandwich 1 400 18 410 27

Gluten
Sensitive Low
Carb Breakfast 1 661 520 710 10
Bowl

Gluten
Sensitive Side 1 120 7 530 7
Salad

Grits 1 svg 110 5 410 16

Ham, egg &
cheese biscuit 1 541 33 550 360

Hand scooped
malt 1 781 35 40 980

Hardee’s
Hardee’s *** *** * * *
Hand scooped
shake 1 706 33 42 860

Hot ham ’n’

cheese sandwich 1 461 20 39 40

Jelly biscuit 1 521 34 590 44

Jumbo chili
dog 1 400 26 590 25

Little Thick
cheeseburger 1 451 23 460 380

Little
Thickburger 1 571 39 620 35

Loaded
biscuit ’n’ gravy 1 741 520 630 490
breakfast bowl

Loaded
breakfast burrito 1 761 490 580 39

Loaded
omelet biscuit 1 611 42 620 360

Low carb
breakfast bowl 1 621 500 730 6

Low Carb It
Charbroiled
Chicken Club 1 340 22 580 13
Sandwich

Low Carb It
1/3-lb Thickburger 1 431 360 750 0
- no ketchup

Low carb
Thickburger 1 420 32 690 5

Made from
scratch biscuit 1 370 23 560 35

Mashed
potatoes, sm 1 svg 900 2 20 17

Monster
biscuit 1 771 550 640 37

Monster
Thickburger 1 1330 950 650 460

Mushroom &
swiss Thickburger 1 651 360 500 470

Original
Thickburger 1 771 480 560 530

Pancakes 3 300 5 15 550

Peach
cobbler, sm 1 svg 290 7 22 560

Pork chop ’n’

gravy biscuit 1 681 42 560 480

Regular roast
beef sandwich 1 310 15 44 28

Sausage &
egg biscuit 1 591 42 640 360

Sausage
biscuit 1 531 380 650 360

Side salad,
w/o dressing 1 120 7 530 7

Single scoop
ice cream bowl 1 236 13 500 27

Single scoop
ice cream cone 1 286 13 410 37

Six Dollar
Thickburger 1 931 590 570 570

Small
cheeseburger 1 350 19 490 32
 Small
1 310 15 44 32
hamburger

Smoked
sausage biscuit 1 621 460 670 37

Spicy chicken
sandwich 1 440 21 430 410

Sunrise
croissant w/ ham 1 400 23 520 27

Trim It
Charbroiled BBQ
Chicken Sandwich 1 150 3.5 21 14
- no BBQ

Trim It Low
Carb 1/4-lb Little
Thickburger - no 1 220 15 610 5
ketchup

IHOP
IHOP *** *** * * *
Bacon 2 800 6 680 1
Fried eggs 2 170 12 640 1
Hard or soft
boiled eggs 2 160 11 620 1

Poached eggs 2 130 8 550 1

Sausage 2 180 17 850 1
Southwest
scramble - no sides 1 651 510 710 13

In-N-Out
In-N-Out
Burger
Burger *** *** * * *

Cheeseburger
w/ onion, ketchup 1 400 18 410 410
& mustard

Cheeseburger
w/ onion, spread 1 481 27 510 39

Cheeseburger
w/ onion, protein
style (lettuce, no 1 330 25 680 11
bun)

Chocolate
shake 15 oz 691 360 470 830

Double-
Double w/ onion, 1 591 32 490 410
ketchup & mustard

Double-
Double w/ onion, 1 671 410 550 39
spread

Double-
Double w/ onion,
protein style 1 521 39 680 11
(lettuce, no bun)

French fries 1 svg 400 18 410 540

Hamburger w/
onion, ketchup &
mustard 1 310 10 29 410

Hamburger w/
onion, spread 1 390 19 44 39
 Hamburger w/
onion, protein style 1 240 17 640 11
(lettuce, no bun)

Lemonade 16 oz 180 0 0 40
In-N-Out
In-N-Out
Burger
Burger *** *** * * *

Minute Maid
Light Lemonade 16 oz 10 0 0 1

Strawberry
shake 15 oz 691 33 430 910

Vanilla shake 15 oz 681 37 490 780

Jack-In-
Jack-In-
The-Box
The-Box *** *** * * *

Asian chicken
salad w/ crispy 1 340 13 34 380
chicken

Asian chicken
salad w/ grilled 1 180 2 10 22
chicken

Asian sesame
dressing 1 svg 190 14 660 16

Bacon, egg &

cheese biscuit 1 440 25 510 37

Bacon ranch
dressing 1 svg 260 26 900 3

Beef taco 1 190 11 520 17

Breakfast
Jack 1 290 12 37 29

Breakfast
sandwich, 1 440 24 490 37
sourdough

Burger, sirloin
- mini 1 751 29 35 770

Burger,
sirloin, swiss & 1 931 590 570 600
grilled onions

Burger,
sirloin, swiss &
grilled onions, w/ 1 991 640 580 610
bacon

Cheeseburger,
big 1 651 40 550 500

Cheeseburger,
junior bacon 1 400 23 520 30

Cheeseburger,
sirloin 1 951 600 570 610

Cheeseburger,
sirloin, w/ bacon 1 1020 650 580 620

Cheeseburger,
ultimate 1 921 630 620 520

Cheeseburger,
ultimate, w/ bacon 1 981 670 620 520

Cheesecake
 1 pc 310 16 460 34
Chicken
breast strips (4), 1 svg 501 25 450 360
crispy

Chicken
breast strips (4), 1 svg 180 19 950 3
grilled

Chicken club
salad w/ crispy 1 481 27 510 28
chicken

Chicken club
salad w/ grilled 1 320 16 450 12
chicken

Chicken fajita
pita, whole grain, 1 320 11 31 33
no sauce

Chicken
sandwich 1 400 21 470 380

Chicken
sandwich, w/ 1 440 24 490 380
bacon

Chocolate
overload cake 1 svg 300 7 21 570

Chorizo
sausage burrito 1 701 380 490 590

Creamy
southwest dressing 1 svg 471 23 44 44

Denver
breakfast burrito 1 721 530 660 360

Egg roll 1 130 6 42 15

Egg rolls 3 400 19 430 44
Extreme
sausage sandwich 1 671 470 630 32

Fish & chips,

sm 1 631 35 500 610

French fries,
curly, lg 1 571 32 510 630

French fries,
curly, reg 1 420 24 510 460

French fries,
curly, sm 1 280 15 480 30

French toast
sticks 1 svg 431 18 380 580

Fruit cup 1 500 0 0 14

Gourmet
seasoned croutons 1 svg 100 5 450 11

Gourmet
seasoned croutons 1 svg 500 3 540 5
(side)

Hamburger
1 280 12 39 29
Hamburger
deluxe 1 340 18 480 31

Hamburger
deluxe, w/ cheese 1 431 25 520 33

Hamburger,
w/ cheese 1 320 15 42 30

Hash browns 5 230 16 630 20

Hearty
breakfast burrito 1 781 610 700 34

Homestyle
ranch chicken club 1 721 33 410 740

Jack’s spicy
chicken 1 551 24 39 590

Jack’s spicy
chicken, w/ cheese 1 631 30 430 610

Jalapenos,
stuffed 3 pc 230 13 510 22

Jalapenos,
stuffed 7 pc 531 30 510 510

Jumbo Jack 1 581 33 510 510

Jumbo Jack -
no bun 1 230 19 740 2

Jumbo Jack -
no sauce 1 471 23 44 470

Jack-In-
Jack-In-
The-Box
The-Box *** *** * * *

Jumbo Jack,
w/ cheese 1 671 40 540 530

Lite ranch
dressing 1 svg 150 15 900 3

Low fat
balsamic dressing 1 svg 35 2 510 5

Meaty
breakfast burrito 1 631 39 560 410

Mini churros 10 pc 651 35 480 760

Mini churros 5 pc 320 17 480 39
Mozzarella
cheese sticks 3 pc 240 14 530 20

Mozzarella
cheese sticks 6 pc 481 27 510 39

Natural cut
fries, lg 1 621 32 460 750

Natural cut
fries, med 1 461 24 470 550

Natural cut
fries, sm 1 290 15 470 35

Onion rings 8 ea 501 30 540 510

Potato
wedges, bacon &
cheddar 1 svg 761 520 620 530

Ranch
dressing 1 svg 310 33 960 3

Roasted
slivered almonds 1 svg 110 9 740 4

Sausage
croissant 1 581 380 590 37

Sausage, egg
& cheese biscuit 1 591 39 590 380

Shake,
chocolate, lg 1 1440 690 430 181

Shake,
chocolate, reg 1 751 360 430 950

Shake, Oreo
cookie, lg 1 1460 750 470 167

Shake, Oreo
cookie, reg 1 761 40 470 670

Shake,
strawberry, lg 1 1400 680 44 170

Shake,
strawberry, reg 1 731 35 430 900

Shake,
vanilla, lg 1 1310 680 470 142

Shake,
vanilla, reg 1 651 35 480 700

Side salad 1 100 5 450 11

Smoothie,
mango, reg 1 290 0 0 720

Smoothie,
pomegranate berry, 1 280 0 0 690
reg

Smoothie,
strawberry, reg 1 280 0 0 690

Smoothie,
strawberry banana, 1 290 0 0 730
reg

Sourdough
grilled chicken 1 531 28 480 34
club

Sourdough
grilled chicken 1 230 10 39 5
club - no bun

Sourdough
Jack 1 681 460 610 410

Sourdough
steak melt 1 651 40 550 34

Southwest
chicken salad w/ 1 310 12 35 28
crispy chicken

Southwest
chicken salad w/ 1 100 5 450 11
grilled chicken

Spicy corn
sticks 1 svg 220 22 900 3

Steak & egg

burrito 1 451 25 500 360

Supreme
croissant 1 451 25 500 360

Teriyaki bowl,
chicken 1 581 5 8 107

Teriyaki bowl,
steak 1 651 10 14 107

Ultimate
breakfast sandwich 1 571 26 410 480

Wonton strips 1 svg 110 6 490 13

Jason’s
Jason’s Deli
Deli *** *** * * *
American
potato salad 8 oz 420 29 620 32

Amy’s turkey-
o sandwich 1 561 27 430 710

Baklava 1 381 16 380 500

Beefeater
po’boy 1 791 380 430 410

Big chef salad 1 551 28 460 25

Bird to the
wise, w/ mayo 1 1510 114 680 490

Bird to the
wise, no dressing 1 1410 103 660 490

BLT 1 801 490 550 680

Broccoli
cheese soup 12 oz 451 30 600 27

Bronx baker
potato 1 861 26 27 133

Caesar salad
w/ bread 1 1230 930 690 680

Caesar salad,
side 1 661 430 590 530

Café wrap 1 781 500 580 380

California
club sandwich 1 831 570 620 42

Cantina
wrapini 1 691 35 460 570

Carrot cake 1 511 28 490 630

Chicken pasta
primo, w/ bread 1 991 610 550 680

Jason’s
Jason’s Deli
Deli *** *** * * *
Cheesecake,
fruit topped 1 571 34 540 610

Cheesecake,
plain 1 521 31 540 540

Cheesecake,
strawberry 1 531 31 530 560

Cheesecake,
triple chocolate 1 551 32 520 580

Cheesecake,
turtle 1 501 30 540 500
 Chicago club
sandwich 1 781 500 580 460

Chicken
Caesar salad, w/ 1 1400 990 640 720
bread

Chicken club
wrapini 1 781 460 530 42

Chicken
noodle soup 12 oz 210 8 34 24

Chicken
panini 1 841 480 510 490

Chicken pasta
alfredo, w/ bread 1 1200 800 600 680

Chicken pot
pie, w/ pastry 12 oz 451 23 460 450

Chocolate
chip cookie 1 330 18 490 40

Chocolate soft
serve dessert 1 170 5 26 25

Chocolate
topping, for ice 1 oz 100 1 9 22
cream

Ciabatta bing
sandwich 1 521 19 33 600

Ciabatta
garden sandwich 1 420 19 410 500

Clam
chowder 12 oz 300 20 600 21

Club lite 1 511 16 28 500

Club royale
sandwich 1 851 510 540 44

Cranberry
walnut cookie 1 310 16 460 39

Creamy fruit
dip 1 600 3 450 8

Creamy Irish
potato soup 12 oz 461 33 650 33

Deli club
sandwich 1 881 44 450 700

Deli cowboy
po’boy 1 831 470 510 660

Dill pickle
spear 1 oz 5 0 0 1

Fire roasted
tortilla soup 12 oz 320 16 450 35

Fresh fruit
cup 1 230 8 31 410

Fresh fruit
cup, no dip 1 900 0 0 23

Fresh fruit
plate 1 390 9 21 780
 Fresh fruit 1 240 1 4 610
plate, no dip

Fudge nut
brownie 1 420 24 510 510

Garlic olive
oil focaccia bread, 1 400 27 610 37
for Caesar salad

Garlic olive
oil focaccia bread, 2 pc 400 27 610 37
side

Grilled
portobello wrapini 1 671 470 630 450

Guacamole 4 oz 170 15 790 10

Ham
muffaletta, 1/2 1 871 410 42 710

Ham
muffaletta, 1/4 1 440 21 430 360

Ham
muffaletta, whole 1 1760 830 430 143

Ham panini 1 471 20 380 460

Hamit down
sandwich 1 461 11 22 490

Homemade
salsa 4 oz 30 0 0 7

Honey
mustard coleslaw 8 oz 190 9 430 25

House chips 1 oz 230 15 590 22

Ice cream
cone 1 20 0 0 4

Italian pasta
salad 8 oz 721 25 31 107

JB’s bagelini 1 621 35 510 500

Low fat fruit
& yogurt parfait 1 230 3 12 430
cup

Macadamia
white chip cookie 1 340 18 480 39

Marinated
chicken breast 1 581 30 470 32
salad

Mario’s Big
Cheesy sandwich 1 701 42 540 580

Meatabella
po’boy 1 1080 650 550 620

Mediterranean
wrap 1 310 10 29 430

Miami panini
1 571 21 33 44

Nutty mixed
up salad 1 921 450 44 930

Nutty mixed
up salad w/o 1 741 40 490 870
chicken
 Nutty mixed
up salad w/o 1 461 12 23 770
chicken & dressing

Nutty mixed
up salad w/o 1 641 18 25 800
dressing

Oatmeal
cookie 1 270 7 23 480

Organic blue
corn tortilla chips 1 oz 210 11 470 26

Pasta alfredo,
w/ bread 1 1030 740 650 650

Jason’s
Jason’s Deli
Deli *** *** * * *
Pasta primo,
w/ bread 1 801 540 610 640

Pastrami melt
po’boy 1 1240 940 690 44

Peanut butter
cookie 1 340 20 530 34

Penne pasta,
w/ meatballs, w/ 1 1120 740 600 740
bread

Philly chic
sandwich 1 611 25 37 520

Pizza adobe 1 741 410 500 490

Pizza blue 1 851 650 690 35
Plain Jane
potato 1 1620 800 450 180

Plain Jane
potato (lighter) 1 921 40 39 121

Poblano corn
chowder 12 oz 340 19 500 380

Pollo
Mexicano potato 1 1770 810 410 200

Portobello
garden pasta w/ 1 1130 690 550 760
chicken, w/ bread

Portobello
garden pasta w/
mushrooms, w/ 1 951 630 600 740
bread

Pot roast melt

po’boy 1 771 32 37 470

Pulled pork
sandwich, onion 1 661 22 30 740
bun

Pulled pork
sandwich, wheat 1 711 23 29 830
bun

Ranchero
wrap 1 891 490 500 620

Red beans &

rice w/ sausage 12 oz 280 6 19 560
 Reuben the
Great sandwich 1 861 32 33 560

Roasted red
pepper hummus 4 oz 240 14 530 28

Santa Fe
chicken sandwich 1 761 380 450 520

Seafood
gumbo 12 oz 300 10 30 37

Sergeant
Pepper po’boy 1 901 430 430 520

Smokey Jack
melt 1 591 25 380 530

Smokey Jack
panini 1 791 42 480 520

Spinach
veggie wrap 1 361 17 430 40

Spud au broc 1 1550 560 33 204

Steamed
veggies 1 600 0 0 13

Strawberry
short cake 1 411 15 33 630

SW chicken
chili, plain 12 oz 270 9 30 27

Taco salad w/
chili 1 1980 112 510 191

Taco salad w/
SW chicken chili 1 1920 106 490 194

Texas chili 12 oz 400 20 450 20

Texas style
spud w/ beef 1 1650 750 410 191

Texas style
spud w/ pork 1 1560 680 39 192

The Italian
Cruz po’boy 1 651 35 480 500

The New
York Yankee
sandwich, no 1 1210 690 520 470
dressing

The VJ
sandwich, no 1 891 570 580 37
dressing

The VJ
sandwich, w/ mayo 1 991 680 620 37

The VJ
sandwich, w/ 1 911 570 560 37
mustard

Three bean
salad 8 oz 400 14 32 410

Tomato basil
soup 12 oz 320 25 700 22

Tuna &
roasted tomato 1 561 27 430 590
wrap
 Tuna melt 1 961 620 580 470
Tuna pasta
salad 8 oz 591 27 410 670

Turkey
muffaletta, 1/2 1 781 32 37 730

Turkey
muffaletta, 1/4 1 390 16 37 37

Turkey
muffaletta, whole 1 1570 640 37 147

Turkey
Reuben sandwich 1 511 13 23 530

Turkey wrap 1 361 14 35 40

Twisted
turkey salad, w/ 1 1030 680 600 480
dressing

Twisted
turkey salad, w/o 1 861 600 630 28
dressing

Uptown
turkey melt 1 400 16 360 28

Vanilla soft
serve dessert 1 160 5 28 24

Vegetarian
French onion soup, 12 oz 270 19 630 17
w/ bread & cheese

Vegetarian
vegetable pasta 12 oz 130 3 21 23
soup

Kentucky
Kentucky
Fried
Fried Chicken
Chicken

(all salads
listed w/o dressing *** *** * * *
& croutons)

BBQ baked
beans 1 svg 200 2 9 39

Kentucky
Kentucky
Fried
Fried Chicken
Chicken *** *** * * *

Biscuit 1 180 8 40 23
Boneless fiery
buffalo wings 1 800 4 450 6

Boneless
HBBQ wings 1 800 4 450 7

Caesar side
salad 1 40 2 450 2

Chicken little 1 190 10 470 20

Chicken pot
pie, w/ pastry 1 691 40 520 570

Cole slaw 1 svg 180 10 500 22

Corn on the
cob, 3" 1 700 Tr 0 16

Corn on the
cob, 5.5" 1 140 1 6 33

Country fried
steak w/ gravy 1 390 26 600 23

Creamy ranch
dipping sauce 1 svg 140 15 960 1

Crispy
chicken BLT salad 1 340 19 500 14

Crispy
chicken Caesar 1 320 19 530 12
salad

Crispy strips 2 250 15 540 8

Crispy strips 3 381 22 520 12
Crispy twister
w/ crispy strip 1 581 30 470 490

Crispy twister
w/ original recipe 1 541 26 430 480
strip

Double
crunch sandwich 1 511 27 480 360
w/ crispy strip

Double
crunch sandwich
w/ original recipe 1 471 23 44 35
strip

Extra crispy
chicken, breast 1 491 31 570 17

Extra crispy
chicken, drumstick 1 150 9 540 6

Extra crispy
chicken, thigh 1 370 27 660 12

Extra crispy
chicken, whole 1 150 10 600 6
wing

Fiery buffalo
dipping sauce 1 svg 25 0 0 6

Fiery buffalo
hot wings 1 800 5 560 5

Fiery buffalo
hot wings snack 1 501 27 490 460
box

Fiery buffalo
wings 1 800 5 560 4

Garlic
parmesan dipping 1 svg 130 13 900 2
sauce

Georgia Gold
Hot Wings 25 g 900 7 700 4

Georgia Gold
Kentucky grilled
chicken, breast 1 250 10 360 1

Georgia Gold
Kentucky grilled 1 900 6 600 0
chicken, drumstick

Georgia Gold
Kentucky grilled 1 170 11 580 0
chicken, thigh

Georgia Gold
Kentucky grilled
chicken, whole 1 900 6 600 1
wing

Green beans 1 svg 25 0 0 4

Grilled
chicken, breast 1 180 4 20 0

Grilled
chicken, drumstick 1 700 4 510 0

Grilled
chicken, thigh 1 140 9 580 0

Grilled
chicken, whole 1 800 4 450 0
wing

HBBQ
dipping sauce 1 svg 40 0 0 9

HBBQ hot
wings 1 900 5 500 7

HBBQ hot
wings snack box 1 521 27 470 530

BBQ wings 1 800 5 560 5

Heinz
buttermilk dressing 1 oz 160 17 960 1

Heinz
buttermilk ranch 1 oz 160 17 960 1
dressing

Hidden
Valley, The
Original Ranch, fat 1.5 oz 35 0 0 8
free dressing

Honey BBQ
sandwich 1 310 4 12 42

Honey
mustard dipping 1 svg 120 10 750 6
sauce

Hot honey
Kentucky grilled 1 260 11 380 3
chicken, breast

Hot honey
Kentucky grilled 1 900 5 500 1
chicken, drumstick

Hot honey
Kentucky grilled 1 180 12 600 2
chicken, thigh

Hot honey
Kentucky grilled
chicken, whole 1 800 4.5 510 1
wing

Hot & spicy,

breast 1 471 28 540 15

Hot & spicy,

drumstick 1 160 10 560 5

Hot & spicy,

thigh 1 381 28 660 11

Hot & spicy,

whole wing 1 160 8 450 10

Hot wings 1 700 5 640 3

Kentucky
Kentucky
Fried
Fried Chicken
Chicken *** *** * * *

Hot wings
snack box 1 471 27 520 410

House side
salad 1 15 0 0 3

Jalapeno
peppers 1 svg 20 Tr 0 1

Kentucky
grilled chicken, 1 210 7 30 0
breast

Kentucky
grilled chicken, 1 900 4 40 0
drumstick

Kentucky
grilled chicken, 1 150 9 540 0
thigh

Kentucky
grilled chicken, 1 700 3 39 0
whole wing

KFC
cornbread muffin 1 210 9 39 28

KFC creamy
parmesan Caesar 2 oz 260 26 900 4
dressing

KFC famous
bowls, mashed 1 701 32 410 770
potato w/ gravy

KFC famous
bowls, rice & 1 791 28 32 107
gravy

KFC gizzards 1 svg 200 11 500 15

KFC
Kentucky nuggets 1 450 3 600 2

KFC livers 1 svg 180 10 500 11

KFC mean
greens 1 svg 30 0 0 4

KFC red
beans w/ sausage 1 svg 160 3 17 26
& rice

KFC snacker
w/ crispy strip 1 300 14 42 28

KFC snacker
w/ crispy strip,
buffalo 1 260 9 31 30

KFC snacker
w/ crispy strip, 1 280 11 35 29
ultimate cheese

KFC snacker
w/ original recipe
strip 1 300 14 42 28

KFC snacker
w/ original recipe 1 240 7 26 29
strip, buffalo

KFC snacker
w/ original recipe
strip, ultimate 1 260 9 31 29
cheese

KFC snacker,
fish 1 320 14 39 31

KFC snacker,
honey BBQ 1 210 3 13 32

Macaroni &
cheese 1 svg 180 9 450 20
 Macaroni salad 1 svg 180 9 450 20
Marzetti Lite Italian
dressing 1 oz 15 0.5 30 2

Mashed potatoes w/
gravy 1 svg 130 5 35 20

Mashed potatoes w/o

gravy 1 svg 100 3 27 16

Original recipe chicken

BLT salad 1 300 15 450 13

Original recipe chicken

Caesar salad 1 280 14 450 11

Original recipe
chicken, breast 1 370 21 510 7

Original recipe
chicken, breast, w/o skin or 1 140 2 13 1
breading

Original recipe
chicken, drumstick 1 110 7 570 2

Original recipe
chicken, thigh 1 260 19 660 6

Original recipe
chicken, whole wing 1 110 7 570 3

Original recipe filet

sandwich 1 481 23 430 380

Original recipe strips 2 200 10 450 7

Original recipe strips 3 310 15 44 11
Parmesan garlic
croutons, 1 pouch 1 700 3 39 8

Popcorn chicken,
snack box 1 661 380 520 550

Popcorn chicken,
individual size 1 400 26 590 22

Potato salad 1 svg 200 10 450 24

Potato wedges 1 svg 260 13 450 33
Roasted chicken BLT
salad 1 200 7 32 7

Roasted chicken
Caesar salad 1 190 6 28 5

Seasoned rice 1 svg 140 Tr 0 31

Smokey Mountain
BBQ Kentucky grilled 1 260 11 380 2
chicken, breast

Smokey Mountain
BBQ Kentucky grilled 1 100 5 450 1
chicken, drumstick

Smokey Mountain
BBQ Kentucky grilled 1 180 11 550 1
chicken, thigh

Kentucky
Kentucky Fried
Fried
Chicken
Chicken *** *** * * *
 Smokey Mountain
BBQ Kentucky grilled 1 900 5 500 1
chicken, whole wing

Snack bowl 1 320 15 42 34

Sweet & sour dipping
sauce 1 svg 450 0 0 12

Sweet kernel corn 1 svg 110 Tr 0 23

Tender roast sandwich 1 400 15 34 29
Tender roast twister 1 440 18 37 42
Three bean salad 1 svg 700 0 0 14
Toasted wrap w/ crispy
strip 1 361 20 500 27

Toasted wrap w/
original recipe strip 1 340 18 480 27

Toasted wrap w/ tender

roast filet 1 310 14 410 24

Krispy
Krispy Kreme
Kreme
Doughnuts
Doughnuts *** *** * * *

Apple fritter 1 381 20 470 470

Caramel kreme crunch 1 381 19 450 490
Chocolate glazed
cruller 1 290 15 470 37

Chocolate iced cake 1 280 14 450 360

Chocolate iced custard
filled 1 300 17 510 35

Chocolate iced glazed 1 250 12 430 33

Chocolate iced kreme
filled 1 300 17 510 35

Chocolate iced w/
sprinkles 1 270 12 40 380

Cinnamon apple filled 1 290 16 500 32

Cinnamon bun 1 260 16 550 28
Cinnamon twist 1 240 15 560 23
Doughnut holes,
glazed blueberry 4 220 12 490 27

Doughnut holes,
glazed cake 4 210 10 430 29

Doughnut holes,
glazed chocolate cake 4 210 10 430 29

Doughnut holes,
glazed pumpkin spice 4 210 10 430 29

Doughnut holes,
original glazed 4 200 11 500 25

Dulce de leche 1 300 18 540 31

Glazed chocolate cake 1 300 15 450 42
Glazed cinnamon 1 210 12 510 24
Glazed cruller
 1 240 14 530 26

Glazed kreme filled 1 340 20 530 39

Glazed lemon filled 1 290 16 500 35
Glazed pumpkin spice 1 300 14 42 42
Glazed raspberry filled 1 300 16 480 360
Glazed sour cream 1 300 13 39 430
Maple iced glazed 1 240 12 450 32
New York cheesecake 1 340 20 530 34
Original glazed 1 200 12 540 22
Powdered cake 1 290 14 430 37
Powdered strawberry
filled 1 290 16 500 33

Sugar 1 200 12 540 21

Traditional Cake 1 230 13 510 25
Little
Little caesars
caesars *** *** * * *
Antipasto Salad 1 svg 220 14 570 10
Buffalo Ranch Dip 1 svg 230 24 940 3
Cheezy Jalapeno Dip 1 svg 220 22 900 3
Hot-N-Ready Caesar
Wings (oven roasted) 1 640 4.4 620 Tr

Hot-N-Ready Buffalo
Wings 1 640 4.4 620 0

Ranch Dip 1 svg 240 24 900 4

Long
Long John
John Silver’s
Silver’s *** *** * * *
Alaskan flounder 1 250 11 40 26
Baja fish taco 1 350 22 570 29
Baked cod 1 120 5 380 1
Breaded clam strips,
snack box 1 320 19 530 29

Breadstick 1 170 4 21 29
Broccoli cheese soup,
bowl 1 220 18 740 8

Buttered lobster bites,

snack box 1 230 9 35 24

Chicken plank 1 140 8 510 9

Chicken sandwich 1 361 15 380 40
Long
Long John
John Silver’s
Silver’s *** *** * * *
Chocolate cream pie 1 slice 310 22 640 24
Cocktail sauce 1 oz 25 0 0 6
Cole slaw 4 oz 200 15 680 15
Corn cobbette w/
butter oil 1 150 10 600 14
 Corn cobbette w/o
butter oil 1 900 3 30 14

Crumblies 1 oz 170 12 640 14

Fish sandwich 1 471 23 44 480
Fish sandwich,
ultimate 1 531 28 480 490

Fish, battered 1 260 16 550 17

Fries, basket portion 1 310 14 410 450
Fries, platter portion 1 230 10 39 34
Ginger teriyaki sauce 1 pkt 800 0 0 18
Grilled Pacific salmon,
2 filets 1 150 5 30 2

Grilled tilapia, 1 filet 1 110 3 25 1

Hushpuppy 1 600 3 450 9
Ketchup 1 pkt 10 0 0 2
Lobster stuffed crab
cake 1 170 9 480 16

Louisiana hot sauce 1 tsp 0 0 0 0

Malt vinegar 0.5 oz 0 0 0 0
Pecan pie 1 slice 370 15 360 550
Pineapple cream pie 1 slice 290 13 40 39
Popcorn shrimp, snack
box 1 270 16 530 23

Rice 5 oz 180 1 5 37
Salmon bowl, w/ sauce 1 461 8 16 650
Salmon, Freshside
Grille Smart Choice 1 280 7 23 27

Shrimp bowl, w/ sauce 1 381 5 12 640

Shrimp scampi (8 pc) 1 110 5 410 1
Shrimp scampi,
Freshside Grille Smart 1 250 7 25 27
Choice

Shrimp, battered 3 pc 130 9 620 8

Tartar sauce 1 oz 100 9 810 4
Tilapia, Freshside
Grille Smart Choice 1 250 5 18 27

Vegetable medley 4 oz 500 2 360 8

McDonald’s
McDonald’s *** *** * * *
Americano, sm 12 fl oz 0 0 0 0
Americano, med 16 fl oz 0 0 0 0
Americano, lg 20 fl oz 0 0 0 1
Angus Bacon &
Cheese 1 791 39 44 630
 Angus Deluxe 1 751 39 470 31

Angus Mushroom &

Swiss 1 771 40 470 590

Apple Dippers 1 pkg 35 0 0 8

Artificial Sweetener
(Splenda or Equal) 1 pkt 0 0 0 1

Artisan Grilled
Chicken Sandwich - no bun 1 160 4 23 2

Bacon, Egg & Cheese

Bagel - no bagel 1 300 23 690 6

Bacon, Egg & Cheese

Bagel - no bagel, sauce 1 270 20 670 5

Bacon, Egg & Cheese

Biscuit, lg size biscuit 1 481 27 510 430

Bacon, Egg & Cheese

Biscuit, lg - no biscuit 1 451 24 480 40

Bacon, Egg & Cheese

Biscuit, reg size biscuit 1 420 23 490 37

Bacon, Egg & Cheese

Biscuit, reg - no biscuit 1 190 13 620 4

Bacon, Egg & Cheese

McGriddles 1 420 18 39 480

Bacon McDouble - no
bun, ketchup 1 290 21 650 4

Bacon Smokehouse
Artisan Grilled Chicken - no 1 300 14 42 3
bun, sauces, onion strings

Bacon Smokehouse
Burger, double - no bun, 1 691 500 650 4
sauces, onion strings

Bacon Smokehouse
Burger, regular - no bun, 1 390 28 650 3
sauces, onion strings

McDonald’s
McDonald’s *** *** * * *
Bacon Ranch Grilled
Chicken Salad 1 320 14 39 8

Baked Hot Apple Pie 1 250 13 470 32

Barbecue sauce 1 pkt 500 0 0 12
Big Breakfast, lg size
biscuit 1 801 520 590 560

Big Breakfast, reg size

biscuit 1 741 480 580 510

Big Breakfast - no
biscuit, hash browns 1 340 29 770 2

Big Mac 1 541 29 480 450

Big Mac - no bun 1 330 25 680 7
Big Mac - no bun,
sauce 1 240 16 600 5

Big N’ Tasty
 1 461 24 470 37

Big N’ Tasty w/ cheese 1 511 28 490 380

Biscuit, lg 1 320 16 450 39
Biscuit, reg 1 260 12 42 33
Butter garlic croutons 1/2 oz 600 2 30 10
Cheeseburger 1 300 12 360 33
Cheeseburger, no bun,
ketchup 1 140 10 640 3

Cheeseburger, triple -
no bun, ketchup 1 370 26 630 5

Cheeseburger, double -
no bun, ketchup 1 280 20 640 4

Chicken McNuggets 10 pc 461 29 570 27

Chicken McNuggets 6 pc 280 17 550 16
Chicken McNuggets 4 pc 190 12 570 11
Chicken Selects
Premium Breast Strips 3 pc 400 24 540 23

Chicken Selects
Premium Breast Strips 5 pc 661 40 550 39

Chipotle BBQ Snack

Wrap (crispy) 1 330 15 410 35

Chipotle BBQ Snack

Wrap (grilled) 1 260 9 31 28

Chocolate Chip Cookie 1 160 8 450 21

Chocolate Triple Thick
Shake, sm 12 fl oz 440 10 20 760

Cinnamon Melts 1 svg 461 19 37 660

Coffee, black (add
Splenda or Equal if 12 fl oz 0 0 0 1
desired), sm

Coffee, w/ Splenda or
Equal, sm 12 fl oz 0 0 0 2

Coffee, black (add

Splenda or Equal if 16 fl oz 0 0 0 2
desired), med

Coffee, black (add

Splenda or Equal if 20 fl oz 0 0 0 2
desired), lg

Coffee w/ coffee cream

(add Splenda or Equal if 12 fl oz 20 1.5 0 2
desired), sm

Coffee w/ coffee cream

& Splenda or Equal, sm 12 fl oz 25 1.5 0 3

Coffee creamer,
individual 1 20 1.5 680 1

Creamy Ranch sauce 1.5 oz 200 22 990 2

Deluxe Breakfast, lg
size biscuit, w/o syrup & 1 1110 600 500 112
margarine
 Double Cheeseburger 1 440 23 470 34

Double Quarter
Pounder w/ cheese 1 381 42 990 40

Egg McMuffin 1 300 12 360 30

Egg McMuffin - no
muffin 1 160 11 620 3

Egg White Delight

McMuffin - no muffin 1 140 9 580 2

English muffin 1 160 3 17 27

Filet-O-Fish 1 381 18 430 380
French fries, lg 1 501 25 450 630
French fries, med 1 381 19 450 480
French fries, sm 1 230 11 430 29
Fruit ’n Yogurt Parfait 1 160 2 11 31
Fruit ’n Yogurt Parfait,
w/o granola 1 130 2 14 25

Grape jam 1/2 oz 9 0 0 9

Hamburger 1 250 8 29 31
Hamburger - no bun,
ketchup 1 900 6 600 1

Hash brown 2 oz 150 9 540 15

McDonald’s
McDonald’s *** *** * * *
Honey 1 pkt 500 0 0 12
Honey dressing 1 svg 450 0 0 12
Honey Mustard Snack
Wrap (crispy) 1 330 16 44 34

Honey Mustard Snack

Wrap (grilled) 1 260 9 31 27

Hot caramel sundae 1 340 8 21 600

Hot fudge sundae 1 330 10 27 540
Hotcake syrup 1 pkg 180 0 0 450
Hotcakes 1 svg 350 9 23 600
Hotcakes & Sausage 1 svg 521 24 42 10
Iced Tea
(unsweetened) 30 fl oz 5 0 0 0

Ketchup 1 pkt 15 0 0 3
Kiddie cone 1 450 1 20 8
Low fat caramel dip 1 pkg 700 1 13 15
McChicken 1 361 16 40 40
McDonaldland cookies 1 svg 260 8 28 430
McDouble 1 390 19 44 33

McDouble - no bun,
ketchup 1 230 16 630 3
 McFlurry w/ M&M’s
Candies 12 fl oz 621 20 29 960

McFlurry w/ Oreo
Cookies 12 fl oz 551 17 28 880

McRib 1 501 26 470 44

McSkillet Burrito w/
sausage 1 611 360 530 44

McSkillet Burrito w/
steak 1 571 30 470 44

Newman’s Own
Creamy Caesar Dressing 2 fl oz 190 18 850 4

Newman’s Own
Creamy Ranch Dressing 2 fl oz 170 15 790 9

Newman’s Own
Creamy Southwestern 1.5 fl oz 100 6 540 11
Dressing

Newman’s Own Low

Fat Balsamic Vinaigrette 1.5 fl oz 40 3 680 4

Newman’s Own Low

Fat Family Recipe Italian 1.5 fl oz 600 3 450 8
Dressing

Oatmeal raisin cookie 1 150 6 360 22

Peanuts, for sundaes 1 svg 450 4 800 2
Premium Bacon Ranch
Salad 1 140 7 450 10

Premium Bacon Ranch

Salad w/ crispy chicken 1 370 20 490 20

Premium Bacon Ranch

Salad w/ grilled chicken 1 260 9 31 12

Premium Caesar Salad 1 900 4 40 9

Premium Caesar Salad
w/ crispy chicken 1 330 17 460 20

Premium Caesar Salad

w/ grilled chicken 1 220 6 25 12

Premium Crispy
Chicken Classic Sandwich 1 531 20 34 590

Premium Crispy
Chicken Club Sandwich 1 631 28 40 600

Premium Crispy
Chicken Ranch BLT 1 581 23 360 620
Sandwich

Premium Grilled
Chicken Classic Sandwich 1 420 20 430 510

Premium Grilled
Chicken Club Sandwich 1 531 17 29 520

Premium Grilled
Chicken Ranch BLT 1 471 12 23 540
Sandwich

Premium Southwest
Salad 1 140 5 32 20

Premium Southwest
Salad w/ crispy chicken 1 431 20 42 380
 Premium Southwest
Salad w/ grilled chicken 1 320 9 25 30

Quarter Pounder 1 411 19 42 37

Quarter Pounder w/
cheese 1 511 26 460 40

Quarter Pounder w/
cheese, double - no bun, 1 591 430 660 5
ketchup

Quarter Pounder w/
cheese, regular - no bun, 1 340 25 660 4
ketchup

Ranch Snack Wrap

(crispy) 1 340 17 450 33

Ranch Snack Wrap

(grilled) 1 270 10 33 26

Sausage Biscuit, lg
size biscuit 1 481 31 580 39

Sausage Biscuit, reg

size biscuit 1 431 27 570 34

McDonald’s
McDonald’s *** *** * * *
Sausage Biscuit - no
biscuit 1 200 19 860 1

Sausage Biscuit w/
egg, lg size biscuit 1 571 37 580 42

Sausage Biscuit w/
egg, lg - no biscuit 1 260 23 800 2

Sausage Biscuit w/
egg, reg size biscuit 1 511 33 580 360

Sausage Biscuit w/
egg, reg - no biscuit 1 270 23 770 2

Sausage Burrito 1 431 27 570 34

Sausage McGriddles 1 420 22 470 44
Sausage McMuffin 1 370 22 540 29
Sausage McMuffin -
no muffin 1 260 24 830 2

Sausage McMuffin w/
egg 1 451 27 540 30

Sausage McMuffin
with egg - no muffin 1 340 29 770 3

Sausage patty 1 170 15 790 1

Sausage, Egg &
Cheese McGriddles 1 561 32 510 480

Scrambled eggs 2 170 11 580 1

Side salad 1 20 0 0 4
Side Salad, no dressing 1 15 0 0 3
Snack Size Fruit &
Walnut Salad 1 pkg 210 8 34 31

Southern Style
Chicken Biscuit, lg size
biscuit 1 471 24 460 460

Southern Style
Chicken Biscuit, reg size 1 411 20 44 410
biscuit

Southern Style Crispy

Chicken Sandwich 1 400 17 380 39

Southwestern chipotle
barbeque sauce 1.5 oz 700 0 0 18

Spicy buffalo sauce 1.5 oz 700 7 900 1

Steak, Egg & Cheese
Biscuit - no biscuit 1 270 19 630 4

Steak, Egg & Cheese

Biscuit - no biscuit, onion 1 260 18 620 3
sauce

Strawberry preserves 1/2 oz 35 0 0 9

Strawberry sundae 1 280 6 19 490
Strawberry Triple
Thick Shake, sm 12 fl oz 420 10 21 730

Sugar cookie 1 160 7 39 21

Sweet & sour sauce 1 pkt 500 0 0 12
Tangy honey mustard
sauce 1.5 oz 700 3 39 13

Triple Breakfast Stacks

Biscuits - no biscuits 1 621 530 770 6

Triple Breakfast Stacks

McGriddles - no pancakes 1 621 530 770 6

Triple Breakfast Stacks

McMuffin - no muffin 1 641 560 790 5

Vanilla reduced fat ice

cream cone 1 150 4 24 24

Vanilla Triple Thick

Shake, sm 12 fl oz 420 10 21 720

Whipped margarine 1 pat 40 5 100 0

Olive
Olive Garden
Garden *** *** * * *
Insufficient
information *** *** * * *

Alfredo Sauce
(appetizer size) 1 svg 440 430 880 5

Alfredo Sauce (kids’

size) 1 svg 330 32 870 4

Chicken Piccata
(lunch) 1 370 22 540 12

Chicken Piccata
(dinner) 1 531 27 460 12

Chicken Margherita
(lunch) 1 400 25 560 11

Chicken Margherita
(dinner) 1 571 30 470 13

Fresh Brewed
Unsweetened Iced Tea *** 0 0 0 1

Gorgonzola Sauce
(appetizer size) 1 svg 170 17 900 2

Gorgonzola Sauce
(entree size) 1 svg 501 500 900 5

Herb-Grilled Salmon 1 461 29 570 9

Italian Bottled Water 1 bottle 0 0 0 0
Italian Sausage 2 links 361 14 35 2
Salmon Piccata 1 581 40 620 12
Outback
Outback Steakhouse
Steakhouse *** *** * * *
Apps and Sides *** *** * * *
Grilled Asparagus 1 svg 600 4 600 4
Kookaburra Wings,
hot, small 1 svg 951 870 820 8

Kookaburra Wings,
mild, small 1 svg 961 870 820 8

Pork *** *** * * *

Pork Porterhouse 1 511 26 460 0
Seafood *** *** *** * *
Bacon bourbon salmon 10 oz 651 42 580 6
Bacon bourbon salmon 7 oz 481 32 600 3
Lobster tails entrée, 5
oz, grilled 2 tails 651 450 620 2

Lobster tails entrée, 5

oz, steamed 3 tails 631 30 430 2

Lobster tails entrée, 5

oz, steamed 2 tails 481 27 510 1

King crab 1 1/4 lb 501 34 610 1

King crab 1/2 lb 370 32 780 1
Side Salad, House *** *** *** * *
w/ Caesar dressing 1 190 19 900 2
w/ creamy blue cheese
dressing 1 240 25 940 Tr

w/ mustard vinaigrette 1 220 22 900 4

w/ ranch dressing 1 210 23 990 1
w/ Thousand Island
dressing 1 250 25 900 6

Steaks *** *** *** * *

Bone-in ribeye 22 oz 1090 740 620 0
Filet, 6 oz, and grilled
lobster tail 1 661 42 570 2

Filet, 9 oz, and lobster

tail 1 781 470 540 2
 Filet, 8 oz, and lobster 1 741 450 550 2
tail

Filet, 6 oz, and lobster

tail 1 661 42 570 2

Melbourne/Porterhouse 32 oz 1620 115 640 7

Melbourne/Porterhouse 24 oz 1240 870 640 5
Melbourne/Porterhouse 22 oz 1120 780 630 5
Melbourne/Porterhouse 20 oz 1020 710 630 4
Melbourne/Porterhouse 18 oz 911 640 630 4
New York strip 14 oz 941 720 690 0
New York strip 13 oz 881 670 690 0
New York strip 12 oz 811 620 690 0
Outback center-cut
sirloin 12 oz 420 13 28 Tr

Outback center-cut
sirloin 11 oz 390 12 28 Tr

Outback center-cut
sirloin 10 oz 350 11 28 Tr

Outback center-cut
sirloin 9 oz 320 10 28 Tr

Outback center-cut
sirloin 8 oz 280 9 29 0

Outback center-cut
sirloin 6 oz 210 7 30 0

Prime center-cut filet 11 oz 440 17 35 Tr

Prime New York strip 16 oz 1100 840 690 0
Prime ribeye 16 oz 1400 115 730 0
Prime ribeye 14 oz 751 480 580 0
Prime ribeye 13 oz 711 450 570 0
Prime ribeye 12 oz 651 42 580 0
Prime ribeye 10 oz 541 35 580 0
Sirloin, 12 oz, and
grilled shrimp on the barbie 1 581 22 34 5

Sirloin, 11 oz, and

grilled shrimp on the barbie 1 541 21 35 5

Sirloin, 10 oz, and

grilled shrimp on the barbie 1 511 20 35 4

Sirloin, 9 oz, and

grilled shrimp on the barbie 1 471 19 360 4

Sirloin, 8 oz, and

grilled shrimp on the barbie 1 440 18 37 4

Sirloin, 6 oz, and

grilled shrimp on the barbie 1 370 15 360 4

Sirloin, 5 oz, and

grilled shrimp on the barbie 1 330 14 380 4

Slow-roasted prime rib 24 oz 1240 870 640 5

 Slow-roasted prime rib 16 oz 1400 115 730 0
Slow-roasted prime rib 12 oz 1060 860 740 0
Outback
Outback Steakhouse
Steakhouse *** *** * * *
Slow-roasted prime rib 8 oz 701 570 730 0
Victoria’s Filet Mignon 10 oz 400 15 34 Tr
Victoria’s Filet Mignon 9 oz 361 14 35 Tr
Victoria’s Filet Mignon 8 oz 320 12 34 Tr
Victoria’s Filet Mignon 6 oz 240 9 34 0
Steak Mates *** *** *** * *
Five grilled shrimp 1 svg 170 9 480 4
Lobster and mushroom
topping 1 svg 190 13 620 8

Lobster tail, 5 oz,

grilled 1 420 33 710 1

Lobster tail, 5 oz,

steamed 1 340 24 640 1

Roasted garlic butter

topping 1 svg 170 18 950 2

Sautéed ’shrooms 1 svg 130 6 42 10

Smokey bacon
bourbon topping 1 svg 110 6 490 6

Panda
Panda Express
Express
Chinese
Chinese Food
Food *** *** * * *

Beef Dishes *** *** * * *

Beijing beef 1 svg 661 410 560 520
Broccoli beef 1 svg 150 6 360 12
Mongolian beef 1 svg 200 9 410 16
Beverages *** *** * * *
Lipton No Calorie
Brisk Peach Tea, all sizes *** 0 0 0 0

Chicken Dishes *** *** * * *

Black pepper chicken 1 svg 200 11 500 11
Broccoli chicken 1 svg 180 9 450 11
Grilled Asian Chicken
(kid’s menu) 1 svg 180 8 40 5

Grilled Teriyaki
Chicken (kid’s menu) 1 svg 180 8 40 5

Kung Pao chicken 1 svg 300 20 600 13

Mandarin chicken 1 svg 310 16 460 8
Mushroom chicken 1 svg 180 10 500 10

Orange chicken 1 svg 400 20 450 42

Pineapple chicken 1 svg 230 10 39 21
Pineapple chicken
breast 1 svg 230 12 470 19

Potato chicken 1 svg 220 11 450 18

String bean chicken 1 svg 190 9 430 13
String bean chicken
breast 1 svg 200 12 540 12

Sweet & sour chicken 1 svg 400 17 380 460

Thai cashew chicken
breast 1 svg 330 22 600 17

Pork Dishes *** *** * * *

BBQ pork 1 svg 361 19 480 13
Sweet & sour pork 1 svg 400 23 520 360
Vegetable Dishes *** *** * * *
Eggplant & tofu 1 svg 310 24 700 19
Hot Szechuan Tofu 1 svg 140 8 510 10
Mixed vegetables, side 1 svg 100 6 540 7
Mixed vegetables,
entrée 1 svg 190 13 620 14

Rice & Noodles *** *** * * *

Chow mein 1 svg 400 12 27 610
Fried rice 1 svg 571 18 28 850
Steamed rice 1 svg 420 0 0 930
Appetizers & Sides *** *** * * *
Chicken egg roll 1 200 12 540 16
Chicken potstickers 3 pc 220 11 450 23
Cream cheese rangoon 3 pc 190 8 380 24
Super Greens, side 7 oz 900 2.5 25 10
Super Greens, entrée 3.5 oz 450 1.5 30 5
Vegetable spring rolls 2 160 7 39 22
Sauces & Cookies *** *** * * *
Mandarin sauce 1 svg 160 0 0 40
Potsticker sauce 1 svg 450 0 0 10
Sweet & sour sauce 1 svg 800 0 0 21
Fortune cookie 1 30 0 0 7
Seafood *** *** * * *
Crispy shrimp 6 pc 260 13 450 26
Kung Pao shrimp 1 svg 230 14 550 13
Panda
Panda Express
Express
Chinese
Chinese Food
Food *** *** * * *

Steamed ginger fish

(kid’s menu) 1 svg 700 4 510 3

Tangy shrimp
 1 svg 140 5 32 16
Soup *** *** * * *
Egg flower soup 1 900 2 20 15
Hot & sour soup 1 900 4 40 12
Panera
Panera Bread
Bread

(all sandwiches &

salads are full size; “light”
dressing refers to portion *** *** * * *
size)

Asiago cheese bagel 1 330 6 16 550

Asiago cheese demi 2 oz 160 4 23 22
Asiago cheese loaf 2 oz 160 4 23 22
Asiago roast beef
sandwich, on asiago cheese 1 711 32 410 570
bread

Asian sesame chicken

salad 1 411 19 42 31

Asian sesame salad w/

chicken - “light” reduced-
sugar Asian sesame 1 280 13 42 11
dressing, no wonton strips

Bacon turkey bravo

sandwich, on tomato basil 1 841 32 34 870
bread

Bacon, egg & cheese

sandwich 1 511 24 42 44

Baked potato soup 12 oz 370 22 540 33

Bear claw 1 461 24 470 540
Blueberry bagel 1 330 2 5 670
Broccoli cheddar soup 12 oz 290 16 500 24
Caesar dressing 1.5 oz 150 16 960 2
Caesar salad 1 390 27 620 25
Caesar salad w/
chicken - no croutons 1 381 25 590 7

Caramel pecan
brownie 1 491 25 460 640

Carrot walnut muffin 1 431 19 40 610

Challah bread 2 oz 180 3 15 34
Cheese pastry 1 400 23 520 410
Cherry balsamic
vinaigrette 1.5 oz 130 12 830 7

Cherry pastry 1 451 22 44 550

Chicken bacon Dijon
panini, on country bread 1 941 360 34 960

Chicken bacon Dijon

panini, on French bread 1 781 360 42 630

Chicken Caesar
1 861 39 410 820
sandwich, on focaccia

Chicken Caesar
sandwich, on three cheese 1 801 33 37 830
bread

Chicken salad
sandwich, on sesame 1 711 25 32 102
semolina bread

Chicken salad
sandwich, on whole grain 1 621 26 380 770
bread

Chipotle chicken
sandwich, on artisan French 1 1080 550 460 870
bread

Chipotle chicken
sandwich, on French bread 1 901 560 560 530

Chocolate chip bagel 1 370 6 15 690

Chocolate chip muffie 1 270 12 40 40
Chocolate chipper
cookie 1 440 23 470 590

Chocolate duet w/
walnuts cookie 1 451 24 480 550

Chocolate pastry 1 340 20 530 37

Chopped chicken cobb
salad 1 491 35 640 9

Ciabatta 6.25 oz 461 5 10 840

Cinnamon chip scone 1 531 27 460 670
Cinnamon crunch
bagel 1 431 8 17 810

Cinnamon raisin loaf 2 oz 180 3 15 34

Cinnamon roll 1 621 24 35 890
Cinnamon swirl bagel 1 320 3 8 650
Classic café salad 1 170 11 580 19
Cobblestone roll 1 651 13 18 124
Coffee, dark roast 12 fl oz 15 0 0 3
Coffee, dark roast 16 fl oz 20 0 0 4
Coffee, dark roast 20 fl oz 25 0 0 5
Coffee, decaf 12 fl oz 10 0 0 2
Panera
Panera Bread
Bread *** *** * * *
Coffee, decaf 16 fl oz 15 0 0 2
Coffee, decaf 20 fl oz 20 0 0 3
Country loaf 2 oz 140 Tr 0 27
Country miche 2 oz 140 Tr 0 28
Cream of chicken &
wild rice soup 12 oz 300 17 510 29

Creamy tomato soup 12 oz 290 20 620 28

Creamy tomato soup
w/ croutons 12.750 oz 370 23 560 39

Dutch apple & raisin

bagel 1 361 3 8 770

Egg & cheese

sandwich 1 381 14 33 430

Espresso 1 shot 5 0 0 0
Everything bagel 1 300 3 9 590
Fat free raspberry
dressing 1.5 oz 30 0 0 8

Fat free reduced sugar

poppyseed dressing 1.5 oz 15 0 0 4

Focaccia 2 oz 160 2 11 29
Focaccia w/ asiago
cheese 2 oz 160 5 28 23

Forest mushroom soup 12 oz 250 18 650 21

Four cheese soufflé 1 481 31 580 34
French baguette 2 oz 150 Tr 0 30
French croissant 1 290 17 530 31
French loaf 2 oz 150 2 12 29
French miche 2 oz 140 Tr 0 28
French onion soup w/
cheese & croutons 13.25 oz 250 11 40 30

French onion soup w/o

cheese & croutons 12 oz 130 5 35 20

French roll 2.25 oz 180 2 10 35

French toast bagel 1 350 5 13 670
Fresh apple pastry 1 381 19 450 44
Fresh fruit cup, lg 1 700 0 0 19
Fresh fruit cup, sm 1 150 0 0 37
Frontega chicken
panini, on focaccia 1 861 39 410 800

Frozen caramel drink 16 fl oz 581 25 39 830

Frozen lemonade 16 fl oz 900 0 0 21
Frozen mocha drink 16 fl oz 551 25 410 780
Fuji apple salad 1 411 29 640 33
Fuji apple salad w/
chicken 1 521 30 520 34

Gooey butter pastry 1 350 19 490 39

Greek dressing/herb
vinaigrette 1.5 oz 220 24 980 1

Greek salad 1 440 39 800 15

Green goddess cobb
salad w/ chicken - “light”
green goddess dressing, no 1 461 28 550 14
wedge tomatoes, pickled red
onions

Grilled chicken Caesar

salad 1 501 28 500 26

Honey wheat loaf 2 oz 160 3 17 30

Hot tea 8 fl oz 0 0 0 0
Iced coffee 16/20 oz 10 0 0 2
Iced coffee 32 fl oz 20 0 0 4
Iced tea, unsweetened 20 fl oz 0 0 0 2
Iced tea, unsweetened 32 fl oz 0 0 0 3
Italian combo
sandwich, on ciabatta 1 1050 450 39 940

Lemon poppyseed
mini bundt cake 1 461 20 39 630

Light buttermilk ranch 1.5 oz 800 4 450 9

Low fat chicken
noodle soup 12 oz 140 3 19 20

Low fat vegetarian

black bean soup 12 oz 170 4 21 29

Low fat vegetarian

garden soup 12 oz 120 1 8 24

Mango smoothie 18 fl oz 330 10 27 610

Mediterranean veggie
sandwich, on tomato basil 1 611 13 19 103
bread

New England clam

chowder 12 oz 451 34 680 29

Nutty chocolate
chipper cookie 1 461 27 530 540

Oatmeal raisin cookie 1 370 14 34 570

Orange scone 1 461 20 39 650
Panera
Panera Bread
Bread *** *** * * *
Pastry ring, cherry
cheese 1 220 10 410 27

Pecan braid 1 440 25 510 460

Pecan roll 1 721 380 480 880
Pineapple upside-down
mini bundt cake 1 511 22 39 750

Plain bagel 1 290 2 6 590

Plain cream cheese
spread 1 oz 100 10 900 1

Pumpkin muffie 1 250 10 360 39

Pumpkin muffin 1 531 20 34 810
Reduced-fat balsamic
vinaigrette 1.5 oz 130 10 690 9

Reduced-fat hazelnut
cream cheese spread 1 oz 800 6 680 3
 Reduced-fat honey
walnut cheese spread 1 oz 800 6 680 4

Reduced-fat plain
cheese spread 1 oz 700 6 770 1

Reduced-fat raspberry
cheese spread 1 oz 700 5 640 4

Reduced-fat sundried
tomato cheese spread 1 oz 700 6 770 2

Reduced-fat veggie
cheese spread 1 oz 600 5 750 1

Reduced-fat wild
blueberry muffin 1 361 10 25 610

Reduced-sugar Asian
sesame vinaigrette 1.5 oz 900 8 800 6

Salt bagel 1 290 2 6 580

Sausage, egg & cheese
sandwich 1 551 30 490 44

Sesame bagel 1 310 3 9 590

Sesame semolina loaf 2 oz 140 Tr 0 29
Sesame semolina
miche 2 oz 140 1 6 30

Shortbread 1 350 21 540 360

Sierra turkey
sandwich, on focaccia w/ 1 971 540 500 800
asiago cheese

Smoked ham & swiss

sandwich, on rye bread 1 701 35 450 550

Smoked ham & swiss

sandwich, on stone-milled 1 781 29 33 820
rye bread

Smoked turkey breast

sandwich, on country bread 1 731 23 28 920

Smoked turkey breast

sandwich, on sourdough 1 471 17 33 490
bread

Smokehouse turkey
panini, on focaccia 1 861 360 380 820

Smokehouse turkey
panini, on three cheese 1 811 30 33 830
bread

Sourdough baguette 2 oz 160 Tr 0 31

Sourdough loaf 2 oz 140 Tr 0 28
Sourdough roll 2.5 oz 200 1 5 39
Sourdough soup bowl 8 oz 591 3 5 118
Southwest chili lime
ranch salad w/ chicken - no
quinoa/tomato/sofrito blend, 1 350 20 510 14
adobo corn blend, tortilla
strips

Spicy Thai salad w/

chicken - “light” Thai style
peanut sauce, “light” Thai 1 290 13 40 15
chili vinaigrette, no wonton
strips, edamame blend

Spinach & artichoke

soufflé 1 501 32 580 35

Spinach & bacon

soufflé 1 571 37 580 360

Spindrift Lemon
Seltzer 1 can 0 0 0 1

Spindrift Orange
Mango Seltzer 1 can 10 0 0 3

Spindrift Raspberry
Lime Seltzer 1 can 10 0 0 2

Stone-milled rye loaf 2 oz 140 Tr 0 28

Stone-milled rye miche 2 oz 140 Tr 0 27
Strawberry granola
parfait 1 310 12 35 410

Strawberry poppyseed
salad 1 170 6 32 27

Panera
Panera Bread
Bread *** *** * * *
Strawberry poppyseed
salad w/ chicken 1 290 9 28 29

Strawberry smoothie 18 fl oz 240 2 8 510

Summer corn chowder 12 oz 260 14 480 28
Three cheese demi 2 oz 140 2 13 26
Three cheese loaf 2 oz 140 2 13 26
Three cheese miche 2 oz 150 2 12 27
Three seed demi 2 oz 160 4 23 27
Toffee nut cookie 2 oz 461 19 37 590
Tomato & mozzarella
panini, on ciabatta 1 771 29 34 960

Tomato & mozzarella

salad 1 891 470 480 830

Tomato basil loaf 2 oz 140 Tr 0 27

Tuna salad sandwich,
on honey wheat bread 1 751 470 560 650

Turkey artichoke
panini, on focaccia 1 751 27 32 890

Turkey sausage &

potato soufflé 1 461 28 550 35

Very chocolate
brownie 1 461 22 430 610

White balsamic apple

vinaigrette 1.5 oz 150 12 720 11

White whole grain loaf 2 oz 140 3 19 27

Whole grain bagel 1 370 4 10 700
Whole grain baguette 2 oz 140 1 6 28
 Whole grain loaf 2 oz 130 1 7 26

Whole grain miche 2 oz 130 1 7 25

Wild blueberry muffin 1 390 15 35 580
Wild blueberry scone 1 390 16 37 560
Papa
Papa John’s
John’s Pizza
Pizza *** *** * * *
Specialty Pizzas *** *** * * *
BBQ Chicken &
Bacon *** *** * * *

Original crust, 10" 1 slice 220 8 33 30

Original crust, 12" 1 slice 240 8 30 32
Original crust, 14" 1 slice 340 11 29 44
 Original crust,
16" 1 slice 350 12 31 470

Thin crust,
14" 1 slice 270 13 430 27

Pan crust, 12" 1 slice 431 22 460 430

Cheese *** *** * * *
Original crust,
10" 1 slice 180 6 30 25

Original crust,
12" 1 slice 210 8 34 27

Original crust,
14" 1 slice 280 10 32 380

Original crust,
16" 1 slice 200 10 450 410

Thin crust,
14" 1 slice 220 12 490 21

Pan crust, 12" 1 slice 411 23 500 28

Garden Fresh *** *** * * *
Original crust,
10" 1 slice 190 6 28 26

Original crust,
12" 1 slice 200 7 32 28

Original crust,
14" 1 slice 280 9 29 39

Original crust,
16" 1 slice 290 9 28 42

Thin crust,
14" 1 slice 210 11 470 23

Pan crust, 12" 1 slice 370 19 460 39

Hawaiian
BBQ Chicken *** *** * * *

Original crust,
10" 1 slice 230 8 31 31

Original crust,
12" 1 slice 240 8 30 33

Original crust,
14" 1 slice 340 11 29 460

Original crust,
16" 1 slice 361 12 30 490

Thin crust,
14" 1 slice 290 14 430 31

Pan crust, 12" 1 slice 440 22 450 450

Pepperoni *** *** * * *
Original crust,
10" 1 slice 210 9 39 25

Original crust,
12" 1 slice 220 9 37 26

Original crust,
14" 1 slice 310 13 380 380
 Original crust,
16" 1 slice 330 13 35 40

Thin crust,
14" 1 slice 250 15 540 21

Pan crust, 12" 1 slice 411 24 530 37

Sausage *** *** * * *
Original crust,
10" 1 slice 220 10 410 25

Original crust,
12" 1 slice 240 11 410 26

Papa
Papa John’s
John’s
Pizza
Pizza *** *** * * *

Original crust,
14" 1 slice 330 15 410 37

Original crust,
16" 1 slice 340 15 40 40

Thin crust,
14" 1 slice 270 16 530 21

Pan crust, 12" 1 slice 420 25 540 37

Spicy Italian *** *** * * *
Original crust,
10" 1 slice 230 7 27 26

Original crust,
12" 1 slice 260 8 28 27

Original crust,
14" 1 slice 370 11 27 380

Original crust,
16" 1 slice 390 12 28 410

Thin crust,
14" 1 slice 310 13 380 22

Pan crust, 12" 1 slice 471 21 40 380

Spinach
Alfredo *** *** * * *

Original crust,
10" 1 slice 190 7 33 24

Original crust,
12" 1 slice 210 8 34 26

Original crust,
14" 1 slice 280 11 35 360

Original crust,
16" 1 slice 310 12 35 39

Thin crust,
14" 1 slice 220 13 530 19

Pan crust, 12" 1 slice 381 22 520 35

The Meats *** *** * * *
Original crust,
10" 1 slice 230 11 430 25

Original crust,
12" 1 slice 240 11 410 26
 Original crust,
14" 1 slice 350 16 410 380

Original crust,
16" 1 slice 370 17 410 40

Thin crust,
14" 1 slice 280 17 550 21

Pan crust, 12" 1 slice 440 26 530 37

The Works *** *** * * *
Original crust,
10" 1 slice 220 7 29 26

Original crust,
12" 1 slice 230 8 31 27

Original crust,
14" 1 slice 330 11 30 39

Original crust,
16" 1 slice 350 11 28 42

Thin crust,
14" 1 slice 260 13 450 22

Pan crust, 12" 1 slice 420 21 450 37

Tuscan Six
Cheese *** *** * * *

Original crust,
10" 1 slice 210 8 34 26

Original crust,
12" 1 slice 230 9 35 27

Original crust,
14" 1 slice 320 13 37 380

Original crust,
16" 1 slice 330 13 35 410

Thin crust,
14" 1 slice 250 14 500 21

Pan crust, 12" 1 slice 411 23 500 37

Sides &
Desserts *** *** * * *

Breadsticks 2 290 5 16 530

Garlic
parmesan 2 330 10 27 540
breadsticks

Cheesesticks 4 370 16 39 42
Chickenstrips 2 160 8 450 10
Wings, BBQ 2 160 10 560 4
Wings,
buffalo 2 160 11 620 1

Wings, honey
chipotle 2 190 12 570 8

Cinnapie 4 561 19 31 890

Apple pie 4 481 10 19 890
Sweetsticks
4 571 15 24 980
 Chocolate
pastry delights 1 180 11 550 18

Sauces *** *** * * *

Barbecue 1 svg 450 0 0 11
Blue cheese 1 svg 160 16 900 1
Buffalo 1 svg 15 Tr 0 2
Cheese 1 svg 40 4 900 2
Honey
mustard 1 svg 150 15 900 5

Pizza 1 svg 20 1 450 3

Ranch 1 svg 100 10 900 1
Special garlic 1 svg 150 17 100 0
Pizza
Pizza Hut
Hut *** *** * * *
Apps &
Bone-In Wings *** *** * * *

Baked hot
wings 2 ea 120 7 530 1

Baked mild
wings 2 ea 110 7 570 1

Breadsticks 1 ea 140 6 39 18
Buffalo
burnin’ hot wings 1 100 4.5 410 5

Buffalo
medium wings 1 100 4.5 410 5

Pizza
Pizza Hut
Hut *** *** * * *
Buffalo mild
wings 1 100 4.5 410 5

Cajun rub
wings 1 800 4.5 510 Tr

Cheese
breadsticks 1 ea 180 7 35 20

Garlic-
parmesan wings 1 140 11 710 Tr

Hawaiian
teriyaki wings 1 100 4.5 410 4

Lemon pepper
rub wings 1 800 4.5 510 Tr

Marinara
dipping sauce 3 oz 600 0 0 12

Naked wings 1 800 4.5 510 0

Ranch rub
wings 1 800 4.5 510 Tr

Spicy garlic
wings 1 120 8 600 3

Stuffed pizza
rolls 1 ea 230 11 430 24

Wing blue
cheese dipping 1.5 oz 230 24 940 2
sauce

Wing ranch
cheese dipping 1.5 oz 220 23 940 3
sauce

Fit ’ n
Delicious Pizza ( *** *** * * *
1/8 of 12" pizza)

All natural
chicken,
mushrooms & 1 slice 180 5 25 22
jalapeno

All natural
chicken, red onion 1 slice 180 5 25 24
& green pepper

Diced red
tomato, mushroom 1 slice 150 4 24 23
& jalapeno

Green pepper,
red onion & diced 1 slice 150 4 24 24
red tomato

Ham,
pineapple & diced 1 slice 160 5 28 24
tomato

Ham, red
onion & 1 slice 160 5 28 23
mushroom

Hand-Tossed
Style Pizza ( 1/8 *** *** * * *
of 12" pizza)

All natural
Italian sausage & 1 slice 240 10 380 26
red onion

All natural
pepperoni 1 slice 230 10 39 25

All natural
pepperoni & 1 slice 210 8 34 26
mushroom

Cheese only 1 slice 220 8 33 26

Dan’s original 1 slice 260 12 42 26
Ham &
pineapple 1 slice 200 6 27 27

Hawaiian luau 1 slice 230 10 39 27

Meat lover’s 1 slice 310 17 490 26
Spicy Sicilian 1 slice 250 11 40 26
Supreme 1 slice 260 12 42 26
Triple meat
Italiano 1 slice 260 12 42 25

Veggie lover’s 1 slice 200 7 32 27

Pan Pizza (
1/8 of 12" pizza) *** *** * * *

All natural
Italian sausage &
red onion 1 slice 260 11 380 28
 All natural
pepperoni 1 slice 250 11 40 26

All natural
pepperoni & 1 slice 230 9 35 27
mushroom

Cheese only 1 slice 230 9 35 27

Dan’s original 1 slice 270 13 430 27
Ham &
pineapple 1 slice 220 8 33 28

Hawaiian luau 1 slice 260 10 35 28

Meat lover’s 1 slice 330 18 490 27
Spicy Sicilian 1 slice 270 12 40 27
Supreme 1 slice 280 13 42 27
Triple meat
Italiano 1 slice 280 13 42 27

Veggie lover’s 1 slice 220 8 33 28

Stuffed Crust
Pizza ( 1/8 of 14" *** *** * * *
pizza)

All natural
Italian sausage & 1 slice 390 18 42 40
red onion

All natural
pepperoni 1 slice 381 18 430 39

All natural
pepperoni & 1 slice 350 15 39 39
mushroom

Cheese only 1 slice 340 14 37 39

Dan’s original 1 slice 440 22 450 40
Ham &
pineapple 1 slice 330 13 35 410

Hawaiian luau 1 slice 361 14 35 410

Meat lover’s 1 slice 481 26 490 39
Spicy Sicilian 1 slice 431 21 44 40
Pizza
Pizza Hut
Hut *** *** * * *
Supreme 1 slice 411 20 44 40
Triple meat
Italiano 1 slice 440 23 470 40

Veggie lover’s 1 slice 330 13 35 40

Thin &
Crispy Pizza ( 1/8 *** *** * * *
of 12" pizza)

All natural
Italian sausage & 1 slice 220 10 410 23
red onion

All natural
pepperoni 1 slice 200 9 410 21

All natural
pepperoni & 1 slice 190 7 33 22
mushroom

Cheese only 1 slice 190 8 380 22

Dan’s original 1 slice 230 11 430 2
Ham &
pineapple 1 slice 180 6 30 23

Hawaiian luau 1 slice 220 10 410 23

Meat lover’s 1 slice 290 16 500 22
Spicy Sicilian 1 slice 230 11 430 22
Supreme 1 slice 230 11 430 23
Triple meat
Italiano 1 slice 230 12 470 22

Veggie lover’s 1 slice 180 6 30 23

Popeyes
Popeyes
Louisiana
Louisiana *** *** * * *
Kitchen
Kitchen

Biscuits 1 svg 240 13 490 26

Blackened
ranch dipping 1 svg 119 13 990 2
sauce

Butterfly
shrimp 1 svg 310 19 550 22

Buttermilk
ranch dipping 1 svg 150 15 900 3
sauce

Cajun rice 1 svg 170 6 32 22

Cajun wing
segments 6 pc 601 430 650 19

Chicken
biscuit 1 350 20 510 30

Chicken bowl 1 571 29 460 44

Chicken
étouffée 1 svg 160 10 560 6

Chicken
sausage jambalaya 1 svg 220 11 450 20

Cinnamon
apple turnover 1 250 12 430 34

Coffee 1 0 0 0 0
Coleslaw 1 svg 260 23 800 14
Corn on the
cob 1 19 2 950 37

Crawfish
étouffée 1 svg 180 5 25 25

Crispy
chicken sandwich 1 561 23 37 560

Delta mini 1 300 13 39 30

French fries 1 svg 310 17 490 35
Green beans,
reg size 1 svg 550 2 33 7

Grilled
chicken sandwich 1 361 10 25 460

Handcrafted
Tenders, blackened 5 pc 284 3 10 3

Handcrafted
Tenders, blackened 3 pc 170 2 11 2

Loaded
chicken wrap 1 400 17 380 44

Louisiana
Travelers, mild 3 pc 381 17 40 24
tenders

Louisiana
Travelers, nuggets 6 pc 220 12 490 13

Louisiana
Travelers, spicy 3 pc 411 17 37 30
tenders

Mardi Gras
mustard dipping 1 svg 950 9 850 5
sauce

Mashed
potatoes & gravy 1 svg 120 4 30 18

Mashed
potatoes, no gravy 1 svg 100 3 27 17

Mild chicken,
breast 1 350 20 510 8

Mild chicken,
breast, no skin & 1 120 2 15 0
breading

Mild chicken,
leg 1 110 7 570 3

Mild chicken,
leg, no skin & 1 500 2 360 0
breading

Mild chicken,
strips, no skin & 2 pc 130 3 21 3
breading

Mild chicken,
thigh 1 280 20 640 7

Mild chicken,
thigh, no skin & 1 800 4 450 0
breading

Mild chicken,
wing 1 150 10 600 5

Mild chicken,
wing, no skin & 1 40 2 450 0
breading

Po boy
sandwich 330 17 460 360 0

Popcorn
shrimp 280 16 510 22 Tr

Red beans &

rice 320 19 530 31 17
 Popeyes
Popeyes
*** *** * * *
Louisiana
Louisiana
Kitchen
Kitchen

Smothered
chicken 210 8 34 24 1

Spicy
chicken, breast 1 361 22 550 8

Spicy
chicken, breast, no 1 120 2 15 Tr
skin & breading

Spicy
chicken, leg 1 100 5 450 3

Spicy
chicken, leg, no 1 500 2 360 0
skin & breading

Spicy
chicken, strips, no 2 pc 150 4 24 5
skin & breading

Spicy
chicken, thigh 1 300 24 720 7

Spicy
chicken, thigh, no 1 800 3 34 0
skin & breading

Spicy
chicken, wing 1 140 9 580 5

Spicy
chicken, wing, no 1 40 2 450 0
skin & breading

Tartar dipping
sauce 1 svg 140 15 960 1

Unsweetened
Iced Tea 22 fl oz 0 0 0 0

Red
Red Lobster
Lobster *** *** * * *
Beverages *** *** * * *
Harbor Café
Coffee 1 svg 0 0 0 0

Iced Tea 1 svg 0 0 0 1

Chicken and
Beef *** *** * * *

Buffalo
Chicken Wings, 1 svg 661 480 0 5
starter

7-oz Wood-
Grilled Sirloin, 1 290 13 0 2
entrée or CYO

Seafood *** *** * * *

Arctic Char
(Today’s Catch), 1 350 16 410 Tr
lunch or dinner

Catfish, Farm-
Raised, blackened,
1 210 10 430 2
lunch

Cod (Today’s
Catch), lunch or 1 250 3 11 Tr
dinner

Crab *** *** * * *

North Pacific
King Crab Legs,
1.5 lb (Today’s 1 481 35 660 Tr
Catch)

King Crab
Legs, add-on 1 361 34 850 0

Snow Crab
Legs, entrée or 1 370 34 830 0
add-on

Wild-Caught
Snow Crab Legs 1 440 34 700 0

Flounder *** *** * * *

Today’s
Catch, lunch or 1 200 4.5 20 Tr
dinner

Wild-Caught
(oven-broiled), 1 210 5 21 1
classic or lunch

Wild-Caught
Flounder/Sole
(oven-broiled), 1 420 11 24 1
early dining

Grouper
(Today’s Catch), 1 220 3.5 14 Tr
lunch or dinner

Gulf Snapper
(Today’s Catch), 1 230 4.5 18 Tr
lunch or dinner

Haddock
(Today’s Catch), 1 220 3.5 14 Tr
lunch or dinner

Halibut
(Today’s Catch), 1 220 4 16 Tr
lunch or dinner

Lake
Whitefish (Today’s
Catch), lunch or 1 310 14 410 Tr
dinner

Lobster *** *** * * *

Whole
Steamed Maine 1.25 lb 440 34 700 0
Lobster

Classic Maine
Lobster Tail, entrée 1 370 360 880 Tr
or add-on

Wood-Grilled
Maine Lobster
Tail, entrée or add- 1 390 37 850 Tr
on

Ono/Wahoo
(Today’s Catch),
lunch or dinner 1 300 18 540 Tr

Pacific
Snapper (Today’s
Catch), lunch or 1 170 4 21 Tr
dinner

Perch
(Today’s Catch), 1 190 3 14 Tr
lunch or dinner

Red
Red Lobster
Lobster *** *** * * *
Rainbow
Trout (Today’s 1 250 11 40 Tr
Catch), lunch

Rainbow
Trout (Today’s 1 491 22 40 Tr
Catch), dinner

Red Rockfish
(Today’s Catch), 1 170 4 21 Tr
lunch or dinner

Salmon
(Today’s Catch), 1 310 19 550 Tr
lunch

Salmon
(Today’s Catch), 1 631 39 560 Tr
dinner

Scallops *** *** * * *

Bay Scallops
(oven-broiled), 1 500 0.5 9 1
CYO lunch

Wood-Grilled
Sea Scallops, 1 800 2.5 28 2
entrée or add-on

Wood-Grilled
Sea Scallops, CYO 1 240 18 680 4

Shrimp *** *** * * *

Garlic Grilled
Red Shrimp, add- 1 110 6 490 0
on

Garlic Grilled
Shrimp Scampi
(Endless Shrimp 1 440 18 37 5
Monday initial
order)

Garlic Shrimp
Scampi (entrée,
lunch, add-on, 1 220 18 740 3
refill) or Shrimp
Your Way Scampi

Garlic Shrimp
Scampi, CYO 1 240 18 680 4

Garlic Shrimp
Scampi, CYO 1 120 9 680 2
lunch

Wood-Grilled
Jumbo Shrimp 1 800 3 34 Tr
Skewer

Wood-Grilled
Shrimp Skewer, no
rice (Endless
1 600 3.5 530 0
Shrimp Monday
refill)

Sole *** *** * * *

 Today’s
Catch, lunch or 1 200 4.5 20 Tr
dinner

Wild-Caught
Flounder/Sole
(oven-broiled), 1 420 11 24 1
early dining

Tilapia *** *** * * *

Today’s
Catch, dinner 1 431 11 23 Tr

Wood-Grilled
Tilapia, CYO 1 220 6 25 Tr

Tuna (Today’s
Catch), lunch or 1 250 2.5 9 Tr
dinner

Dressings
and Condiments *** *** * * *

Melted butter 1 svg 300 33 990 0

Blue cheese
dressing 1 svg 230 24 940 2

Caesar
dressing 1 svg 300 32 960 Tr

Marinara
sauce 1 svg 35 2 510 4

Pico de Gallo 1 svg 10 0 0 2

Ranch
dressing 1 svg 150 16 960 2

Tartar sauce 1 svg 210 21 900 4

TFF
Toppings *** *** * * *

Blackened
Seasoning 1 svg 15 0 0 3

Broiled Fish
Seasoning 1 svg 10 0 0 2

Langostino
Lobster Beurre 1 svg 140 9 580 7
Blanc

Olive Oil 1 svg 40 4.5 100 0

Pineapple
Relish 1 svg 10 0 0 3

Yucatan
Shrimp 1 svg 170 15 790 5

Sides &
Additions *** *** * * *

Fresh
Seasonal 1 svg 800 7 790 4
Asparagus

Grilled
Shrimp added to 1 svg 600 4 600 0
salad

Roasted
Green Beans 1 svg 150 14 840 7
 Seasoned 1 svg 40 0 0 8
Fresh Broccoli

Ruby
Ruby
Tuesday
Tuesday *** *** * * *

Appetizers *** *** * * *

Chicken
Wings, Hot 1 svg 491 24 44 1

Chicken
Wings, Mild 1 svg 601 42 630 1

Dressings &
Sauces *** *** * * *

Buttermilk
Blue Cheese 1 svg 180 19 950 1

Ruby
Ruby
Tuesday
Tuesday *** *** * * *

Cocktail
Sauce 1 svg 22 0 0 5

Creamy
Caesar 1 svg 170 19 100 1

Garden Herb
Ranch 1 svg 114 12 960 0

Italian Herb
Vinaigrette 1 svg 130 14 970 2

Mayonnaise 1 svg 220 24 980 0

Mustard 1 svg 2 0 0 0
Parmesan
Cream Sauce 1 svg 580 4 620 2

Sour Cream 1 svg 18 1 500 1

Spicy Shrimp
Sauce 1 svg 170 18 950 2

Tomato Basil
Sauce 1 svg 22 1 410 3

Whipped
Butter 1 svg 140 14 900 0

White
Cheddar Sauce 1 svg 230 19 740 5

Garden Bar
Add-Ons *** *** * * *

Avocado 1 svg 180 14 700 8

Broiled
Shrimp 1 svg 220 12 490 1

Chopped
Garden Bar Mix 1 svg 10 0 0 2

Cilantro Lime
Vinaigrette 1 svg 600 6 900 1

Crispy Cheese
Crisps 1 svg 230 14 550 2

Crispy Onions 1 svg 25 2 720 2

Diced Grilled
Chicken 1 svg 170 9 480 0

Diced Grilled
Sirloin 1 svg 230 14 550 0

Garden Herb
Ranch Dressing 1 svg 110 11 900 1

Italian Herb
Vinaigrette 1 svg 130 14 970 2

Pico de Gallo 1 svg 800 0 0 17

Salmon 1 svg 700 3 39 1
Spicy Roasted
Broccoli 1 svg 700 5 640 4

Lunch &
Dinner *** *** * * *

Asiago
Peppercorn Sirloin 8 oz 355 16 410 7

Asiago
Peppercorn Sirloin 6 oz 298 14 42 6

Asiago
Peppercorn Strip 1 svg 605 39 580 5

Blackened
Tilapia 1 svg 205 6 26 2

Cajun Rib
Eye, 12 oz 1 svg 64 490 690 0

Chicken Bella 1 svg 289 10 31 4

Chicken
Fresco 1 svg 369 22 540 2

Grilled
Salmon 1 svg 492 30 550 0

New Orleans
Seafood 1 svg 348 14 360 4

New York
Strip, 10 oz 1 svg 564 40 640 0

Petite Sirloin,
6 oz 1 svg 310 17 490 1

Skewered
Shrimp 1 svg 394 33 760 0

Top Sirloin, 8
oz 1 svg 318 11 31 2

Sides *** *** * * *

Fresh Green
Beans 1 svg 37 0 0 5

Fresh Grilled
Asparagus 1 svg 700 2 26 7

Fresh Grilled
Zucchini 1 svg 22 0 0 2

Seasoned
Steamed Broccoli 1 svg 44 2 410 5

Schlotzsky’s
Schlotzsky’s

(all salads are

listed w/ no
dressing) *** *** * * *

Albuquerque
turkey sandwich 1 sm 701 37 480 570

Angus beef &

provolone 1 sm 501 19 34 550
sandwich

Angus corned
beef Reuben 1 sm 621 27 39 540
sandwich

Angus corned
beef sandwich 1 sm 390 9 21 530

Angus
pastrami & swiss 1 sm 611 24 35 560
sandwich

Angus
pastrami Reuben 1 sm 621 26 380 540
sandwich

Angus roast
beef & cheese 1 sm 531 22 37 500
sandwich

Asian chicken
wrap 1 541 12 20 800

Baby spinach
& feta salad 1 110 7 570 6

Baby spinach
salad pizza 1 451 7 14 800

Bacon,
tomato & 1 621 23 33 750
portobello pizza

Barbecue
chips 1 220 12 490 25

BBQ chicken
& jalapeno pizza 1 721 16 20 990

BLT 1 sm 370 14 34 490

Boston clam
chowder 1 cup 180 11 550 20

Schlotzsky’s
Schlotzsky’s *** *** * * *
Broccoli
cheese soup 1 cup 170 14 740 12

Brownie 1 420 22 470 540

Caesar salad 1 100 5 450 10
Carrot cake 1 721 42 530 800
Cheese
sandwich, original 1 sm 561 27 430 510
style

Chicken &
pesto sandwich 1 sm 381 9 21 490

Chicken
breast sandwich 1 sm 340 4 11 520

Chicken salad 1 290 15 470 12

Chicken
tortilla soup 1 cup 140 6 39 15
 Chipotle
chicken sandwich 1 sm 381 10 24 470

Chocolate
chip cookie 1 160 8 450 22

Classic swiss
& tomato panini 1 621 26 380 630

Combination
special pizza 1 641 25 35 760

Cracked
pepper chips 1 220 12 490 25

Deluxe
sandwich, original 1 sm 741 380 460 550
style

Dijon chicken
sandwich 1 sm 381 7 17 520

Double
cheese pizza 1 601 21 32 740

Feta &
portobello wrap 1 621 39 570 550

Fresh tomato
& pesto pizza 1 561 19 31 730

Fresh veggie
sandwich 1 sm 340 10 26 500

Fudge
chocolate chip 1 160 8 450 22
cookie

Garden salad 1 500 1 18 12

Greek salad 1 140 8 510 13
Grilled
chicken & 1 691 360 470 600
guacamole wrap

Grilled
chicken & pesto 1 681 22 29 750
pizza

Grilled
chicken Caesar 1 220 8 33 12
salad

Grilled
chicken Romano 1 571 16 25 620
panini

Ham &
cheese sandwich, 1 sm 511 19 34 540
original style

Ham & turkey

chef salad 1 250 13 470 14

Hearty
vegetable beef 1 cup 600 3 450 7
soup

Homestyle
tuna sandwich 1 sm 381 11 26 480

Homestyle
tuna wrap 1 461 17 33 550

Jalapeno
chips 1 220 12 490 25

Mediterranean
pizza 1 561 20 32 740

Mesquite
BBQ baked crisps 1 140 4 26 24

Mozzarella &
portobello panini 1 491 15 28 630

New York
style cheesecake 1 350 23 590 30

Oatmeal
raisin cookie 1 150 6 360 22

Old fashioned
chicken noodle 1 cup 800 2 23 12
soup

Original
baked crisps 1 140 3 19 26

Original kettle
chips 1 190 11 520 18

Panini
Italiano 1 741 32 39 670

Parmesan
chicken Caesar 1 561 21 34 610
wrap

Pasta salad 1 700 3 39 12

Pepperoni &
double cheese 1 691 30 39 740
pizza

Plain chips 1 220 12 490 25

Potato salad 1 240 13 490 29
Potato w/
bacon soup 1 cup 180 10 500 22

Salt &
vinegar chips 1 220 12 490 25

Santa Fe
chicken sandwich 1 sm 431 10 21 530

Side salad 1 25 1 360 7

Smoked ham
crostini panini 1 641 23 32 670

Smoked
turkey & 1 601 21 32 690
guacamole panini

Smoked
turkey & jalapeno 1 651 21 29 780
pizza

Smoked
turkey breast 1 sm 350 6 15 520
sandwich

Smoked
turkey Reuben 1 sm 611 26 380 570
sandwich

Sour cream &

onion chips 1 220 12 490 25
 Sugar cookie 1 160 7 39 22

Texas
Schlotzsky’s 1 sm 541 23 380 510
sandwich

Thai chicken
pizza 1 721 23 29 850

The original
sandwich 1 sm 561 26 42 520

Schlotzsky’s
Schlotzsky’s *** *** * * *
Timberline
chile 1 cup 280 9 29 31

Tomato basil
soup 1 cup 200 5 23 30

Turkey &
guacamole 1 sm 370 7 17 540
sandwich

Turkey bacon
club sandwich 1 sm 561 25 40 510

Turkey chef
salad 1 310 18 520 14

Turkey
sandwich, original 1 sm 601 27 410 540
style

Vegetarian
special pizza 1 541 17 28 740

Vegetarian
vegetable soup 1 cup 100 1 9 22

White
chocolate
macadamia nut 1 170 9 480 21
cookie

Wisconsin
cheese soup 1 cup 260 20 690 20

Sonic
Sonic *** *** * * *
Apple slices 1 svg 35 0 0 9
Apple slices,
w/ fat free caramel 1 svg 120 0 0 27
dipping sauce

Bacon
cheeseburger 1 671 39 520 520
toaster sandwich

Banana cream
pie shake 14 oz 591 19 29 980

Banana fudge
sundae 1 440 16 33 700

Banana malt 14 oz 491 17 31 780

Banana shake 14 oz 471 16 31 760
Banana split 1 420 9 19 800
Barq’s Root
Beer float 14 oz 300 8 24 560

BBQ sauce 1 oz 450 0 0 11

 BLT toaster 1 501 29 520 450
sandwich

Blue coconut
Creamslush Treat 14 oz 431 13 27 760

Blue coconut
slush 14 oz 190 0 0 520

Breakfast
burrito, bacon, egg 1 451 27 540 380
& cheese

Breakfast
burrito, sausage, 1 481 31 580 380
egg & cheese

Breakfast
Toaster, bacon, egg 1 531 32 540 40
& cheese

Breakfast
Toaster, sausage, 1 621 42 610 40
egg & cheese

Bubble gum
slush 14 oz 190 0 0 520

Burrito 1 370 18 44 40
Burrito deluxe 1 420 22 470 430
Butterfinger
Sonic Blast 14 oz 581 22 34 880

California
cheeseburger 1 691 39 510 570

Caramel malt 14 oz 551 18 29 900

Caramel
shake 14 oz 531 17 29 880

Caramel
sundae 1 390 13 30 640

Ched “r" bites 12 pc 280 15 480 22

Ched “r" bites 4 pc 330 17 460 360
Cherry
Creamslush Treat 14 oz 440 13 27 770

Cherry slush 14 oz 200 0 0 530

Chicken club
toaster sandwich 1 741 460 560 550

Chicken strip
dinner 4 pc 931 430 42 100

Chili
cheeseburger 1 661 35 480 560

Chocolate
cream pie shake 14 oz 661 19 26 115

Chocolate
malt 14 oz 551 17 28 910

Chocolate
shake 14 oz 541 16 27 890

Chocolate
sundae 1 411 13 29 670

Coca-Cola
float 14 oz 290 8 25 540

Coconut
cream pie shake 14 oz 581 20 31 930

Corn dog 1 210 11 470 23

Country fried
steak toaster 1 671 37 500 710
sandwich

Crispy
chicken bacon 1 611 34 500 480
ranch sandwich

Crispy
chicken sandwich 1 551 32 520 460

Crispy
chicken wrap 1 481 21 39 540

CroissSonic
breakfast
sandwich, w/ 1 511 360 640 29
bacon, egg &
cheese

CroissSonic
breakfast
sandwich, w/ 1 601 460 690 29
sausage, egg &
cheese

Diet Coke
float 14 oz 220 8 33 33

Diet Dr
Pepper float 14 oz 220 8 33 33

Sonic
Sonic *** *** * * *
Dr Pepper
float 14 oz 310 8 23 580

Ex-long chili
cheese coney 1 661 39 530 550

Ex-long slaw
dog 1 671 380 510 600

French fries,
w/ cheese, lg 1 581 28 430 700

French fries,
w/ cheese, med 1 420 21 450 510

French fries,
w/ cheese, sm 1 270 13 430 32

French fries,
w/ chili & cheese, 1 691 37 480 750
lg

French fries,
w/ chili & cheese, 1 491 27 500 540
med

French fries,
w/ chili & cheese,
sm 1 300 16 480 33

French fries,
lg 1 451 18 360 670

French fries,
med 1 330 13 35 480
 French fries,
1 200 8 360 30
sm

French toast
sticks 4 pc 501 31 560 490

Fritos chili
cheese pie, lg 1 941 640 610 720

Fritos chili
cheese pie, med 1 471 32 610 360

Fritos chili
cheese wrap 1 671 39 520 660

Grape
Creamslush Treat 14 oz 431 13 27 760

Grape slush 14 oz 190 0 0 520

Green apple
slush 14 oz 200 0 0 520

Green chili
cheeseburger 1 631 31 44 460

Grilled
chicken bacon 1 471 22 42 35
ranch sandwich

Grilled
chicken salad 1 250 10 360 12

Grilled
chicken sandwich 1 400 19 430 32

Grilled
chicken wrap 1 400 14 32 39

Hickory
burger 1 581 26 40 600

Hickory
cheeseburger 1 641 31 44 610

Hidden Valley
fat free Italian 1.5 oz 40 0 0 10
dressing

Hidden Valley
honey mustard 1.5 oz 180 16 800 10
dressing

Hidden Valley
original light 1.5 oz 110 5 410 14
Ranch dressing

Hidden Valley
original Ranch 1.5 oz 190 20 950 2
dressing

Hidden Valley
Thousand Island 1.5 oz 190 19 900 7
dressing

Honey
mustard sauce 1 oz 900 7 700 7

Hot fudge
cake sundae 1 501 20 360 730

Hot fudge
malt 14 oz 581 22 34 870

Hot fudge
shake 14 oz 571 21 33 750
 Hot fudge
sundae 1 440 18 37 630

Jalapeno
burger 1 551 26 430 530

Jalapeno
cheeseburger 1 621 31 450 540

Jr. bacon
cheeseburger 1 411 23 500 31

Jr. breakfast
burrito 1 320 21 590 25

Jr. burger 1 310 15 44 30

Jr.
Butterfinger 1 170 6 32 26
sundae

Jr. deluxe
burger 1 350 20 510 28

Jr. double
cheeseburger 1 571 35 550 33

Jr. Fritos chili

cheese wrap 1 330 17 460 34

Jr. M&M’s
sundae 1 180 7 35 26

Jr. Oreo
sundae 1 150 5 30 22

Jr. Reese’s
sundae 1 160 5 28 27

Jumbo
popcorn chicken 1 420 25 540 32
salad

Jumbo
popcorn chicken, 6 oz 561 32 510 410
lg

Jumbo
popcorn chicken, 4 oz 381 22 520 27
sm

Lemon
Creamslush Treat 14 oz 431 13 27 770

Lemon real
fruit slush 14 oz 200 0 0 530

Lemon-berry
Creamslush Treat 14 oz 461 12 23 850

Lemon-berry
real fruit slush 14 oz 210 0 0 550

Lime
Creamslush Treat 14 oz 431 13 27 770

Lime real
fruit slush 14 oz 200 0 0 520

M&M’s Sonic
Blast 14 oz 601 24 360 880

Mozzarella
sticks 1 svg 440 22 450 40

Nuts, add-on
for sundaes 3.5 oz 20 2 900 1
 Sonic
Sonic *** *** * * *
Onion rings,
lg 1 641 31 44 800

Onion rings,
med 1 440 21 430 550

Orange
Creamslush Treat 14 oz 431 13 27 770

Orange slush 14 oz 200 0 0 520

Oreo Sonic
Blast 14 oz 541 21 35 800

Peanut butter
fudge malt 14 oz 621 29 42 830

Peanut butter
fudge shake 14 oz 611 28 410 810

Peanut butter
fudge sundae 1 471 25 480 580

Peanut butter
malt 14 oz 671 360 480 780

Peanut butter
shake 14 oz 641 34 480 750

Peanut butter
sundae 1 511 31 550 530

Pickle-O’s 1 svg 310 16 460 360

Pineapple
malt 14 oz 511 17 30 820

Pineapple
shake 14 oz 501 16 29 800

Pineapple
sundae 1 370 13 32 580

Ranch sauce 1 oz 150 16 960 1

Reese’s
Peanut Butter Cups 14 oz 561 19 31 890
Sonic Blast

Regular coney 1 390 23 530 32

Santa Fe
grilled chicken 1 310 12 35 22
salad

Sausage
biscuit dippers w/ 3 pc 691 44 570 570
gravy

Sonic bacon
cheeseburger, w/ 1 781 480 550 570
mayo

Sonic burger,
w/ ketchup 1 561 26 42 570

Sonic burger,
w/ mayo 1 651 37 510 550

Sonic burger,
w/ mustard 1 561 26 42 540

Sonic
cheeseburger, w/ 1 631 31 44 590
ketchup
 Sonic
cheeseburger, w/ 1 721 42 530 560
mayo

Sonic
cheeseburger, w/ 1 621 31 450 550
mustard

Sprite float 14 oz 290 8 25 530

Sprite Zero
float 14 oz 220 8 33 33

Steak & egg

breakfast burrito 1 591 34 520 470

Strawberry
cream pie shake 14 oz 621 19 28 107

Strawberry
Creamslush Treat 14 oz 4160 12 3 840

Strawberry
malt 14 oz 521 17 29 850

Strawberry
real fruit slush 14 oz 210 0 0 550

Strawberry
shake 14 oz 511 16 28 830

Strawberry
sundae 1 381 13 31 610

SuperSonic
breakfast burrito 1 571 360 570 480

SuperSonic
cheeseburger w/ 1 901 530 530 600
ketchup

SuperSonic
cheeseburger w/ 1 981 640 590 580
mayo

SuperSonic
cheeseburger w/ 1 891 530 540 570
mustard

SuperSonic
jalapeno 1 891 530 540 560
cheeseburger

Syrup 1 oz 800 0 0 21
Tacos 2 340 20 530 35
Tater tots, w/
cheese, lg 1 661 44 600 550

Tater tots, w/
cheese, med 1 420 28 600 35

Tater tots, w/
cheese, sm 1 270 18 600 22

Tater tots, w/
chili cheese, lg 1 761 530 630 610

Tater tots, w/
chili cheese, med 1 491 34 620 380

Tater tots, w/
chili cheese, sm 1 290 21 650 23

Tater tots, lg 1 531 34 580 520

 Tater tots,
med 1 320 21 590 32

Tater tots, sm 1 200 13 590 20

Thousand
Island burger 1 611 32 470 560

Vanilla cone 1 180 6 30 30

Vanilla dish 1 240 9 34 360
Vanilla malt 14 oz 481 18 34 720
Vanilla shake 14 oz 471 17 33 710
Watermelon
Creamslush Treat 14 oz 440 13 27 770

Watermelon
slush 14 oz 200 0 0 530

Starbucks *** *** * * *

Avocado
Spread 570 g 900 8 800 5

Starbucks *** *** * * *

Blonde Roast,
plain *** *** * * *

Short 8 fl oz 5 0 0 0
Tall 12 fl oz 5 0 0 0
Grande 16 fl oz 5 0 0 0
Venti 20 fl oz 5 0 0 0
Bottled Cold
Brew, black, 11 fl oz 15 0 0 0
unsweetened

Clover
Brewed Coffee, *** *** * * *
plain

Short 8 fl oz 10 0 0 0
Tall 12 fl oz 10 0 0 0
Grande 16 fl oz 10 0 0 0
Venti 20 fl oz 10 0 0 0
Comfort
Wellness Brewed *** 0 0 0 0
Tea, all sizes

Defense
Wellness Brewed *** *** * * *
Tea

Short 8 fl oz 5 0 0 2
Tall
12 fl oz 5 0 0 2
Grande 16 fl oz 10 0 0 3
Venti 20 fl oz 10 0 0 3
Emperor’s
Cloud and Mist *** 0 0 0 0
Green Tea, all sizes
 Featured
*** *** * * *
Dark Roast

Short 8 fl oz 5 0 0 0
Tall 12 fl oz 5 0 0 0
Grande 16 fl oz 5 0 0 0
Venti 20 fl oz 5 0 0 0
Galvanina
Sparkling Water, 1 bottle 0 0 0 0
plain and lime

Half & Half -

see Creamer *** *** * * *

Heavy Cream 1 Tbsp 510 5 880 Tr

Iced Coffee,
unsweetened *** *** * * *

Tall 12 fl oz 0 0 0 0
Grande 16 fl oz 5 0 0 0
Venti 24 fl oz 5 0 0 0
Trenta 30 fl oz 5 0 0 0
 Jade Citrus
Mint Green Tea, all *** 0 0 0 0
sizes

Justin’s
Classic Almond 32 g (1 pkt) 190 18 850 6
Butter

Mint Majesty
Herbal Tea, all *** 0 0 0 0
sizes

Organic Jade
Citrus Mint
Brewed Tea, all *** 0 0 0 0
sizes

Passion Tango
Herbal Tea, all *** 0 0 0 0
sizes

Peach
Tranquility Herbal *** 0 0 0 0
Tea, all sizes

Pike Place
Roast, regular or *** *** * * *
decaf

Short 8 fl oz 5 0 0 0
Tall 12 fl oz 5 0 0 0
Grande 16 fl oz 5 0 0 0
Venti 20 fl oz 5 0 0 0
Rev Up
Wellness Brewed *** 0 0 0 0
Tea, all sizes

Royal English
Breakfast Tea, all *** 0 0 0 0
sizes

Sous Vide Egg

Bites, Bacon and 130 g 310 22 640 9
Gruyere

Sugar-Free
Syrup (all flavors) 1 pump 0 0 0 0

Teavana Earl
Grey Brewed Tea, *** 0 0 0 0
all sizes

Teavana
Organic Chai Tea, *** 0 0 0 0
all sizes

Youthberry
White Tea, all sizes *** 0 0 0 0

Subway
Subway *** *** * * *
Breakfast
Flatbread *** *** * * *
Sandwiches

Black forest
ham & cheese 1 481 22 410 460

Cheese 1 461 21 410 450

Double bacon
& cheese 1 561 28 450 460
 Mega 1 751 480 580 460
Sausage &
cheese 1 701 44 570 460

Subway
Subway *** *** * * *
Steak &
cheese 1 521 23 40 480

Western &
cheese 1 491 22 40 470

Breakfast
Sandwiches, on 6" *** *** * * *
Bread

Black forest
ham & cheese 1 451 19 380 470

Cheese 1 420 18 39 460

Double bacon
& cheese 1 521 25 430 470

Mega 1 721 450 560 470

Sausage &
cheese 1 671 410 550 460

Steak &
cheese 1 491 20 37 480

Western &
cheese 1 451 19 380 480

Cheese *** *** * * *

American 11 g 40 3.5 790 1
Cheddar 14 g 600 4.5 680 0
Monterey
Cheddar 14 g 500 4.5 810 0

Parmesan 0g 5 0 0 0
Pepper Jack 11 g 500 4 720 0
Provolone 14 g 500 4 720 0
Shredded
mozzarella 14 g 40 3 680 0

Swiss 14 g 500 4.5 810 0

Cookies &
Desserts *** *** * * *

Apple pie 1 svg 250 10 360 37

Apple slices 1 pkg 35 0 0 9
Chocolate
chip cookie 1 220 10 410 30

Chocolate
chunk cookie 1 220 10 410 30

Double
chocolate chip 1 210 10 430 30

M&M’s cookie 1 210 10 430 32

Oatmeal raisin
cookie 1 200 8 360 30
 Peanut butter
cookie 1 220 12 490 26

Sugar cookie 1 220 12 490 28

White chip
macadamia nut 1 220 11 450 29
cookie

Yogurt,
Dannon Light & 1 800 0 0 16
Fit

Flatbread
Sandwiches *** *** * * *

Black forest
ham 1 320 7 20 470

Oven roasted
chicken breast 1 350 7 18 480

Roast beef 1 340 8 21 450

Subway club 1 350 8 21 470
Sweet onion
chicken teriyaki 1 411 7 15 590

Turkey breast 1 310 6 17 470

Turkey breast
& black forest ham 1 330 7 19 470

Veggie Delite 1 260 5 17 44

Hash browns 4 pc 150 9 540 17
Pizza, 8" *** *** * * *
Cheese 1 681 0 0 7
Cheese &
veggie 1 741 3 4 12

Pepperoni 1 791 3 3 10
Sausage 1 821 30 33 3
Salads (w/o
dressing) *** *** * * *

Black forest
ham 1 120 3 23 12

Chicken and
bacon ranch 1 461 32 630 15

Cold cut
combo 1 180 11 550 13

Ham 1 110 3 25 12
Italian BMT 1 240 15 560 13
Oven roasted
chicken 1 130 2.5 17 12

Roast beef 1 140 3.5 23 12

Rotisserie-
style chicken 1 170 5 26 11

Spicy Italian 1 310 23 670 13

Subway club
1 140 3 19 12
 Sweet onion
chicken teriyaki 1 200 3 14 25

Tuna salad 1 310 24 700 11

Turkey breast 1 110 2 16 12
Turkey breast
& ham 1 120 3 23 12

Veggie Delite 1 500 1 18 10

Salad
Dressings & *** *** * * *
Vinaigrettes

Fat free Italian

dressing 2 oz 35 0 0 7

Ranch
dressing 14 g 700 8 100 1

Subway
Subway *** *** * * *
Savory Caesar
dressing 14 g 800 9 100 1

Subway
vinaigrette 14 g 35 3.5 900 1

Six Inch Subs *** *** * * *

Big Philly
cheesesteak 1 521 18 31 530

Black forest
ham 1 290 5 16 470

BLT 1 361 13 33 450

Chicken &
bacon ranch 1 571 28 44 490

Cold cut
combo 1 411 16 35 480

Italian BMT 1 451 20 40 480

Meatball
marinara 1 581 23 360 700

Oven roasted
chicken breast 1 320 5 14 490

Roast beef 1 310 5 15 460

Spicy Italian 1 521 28 480 470
Subway club 1 320 5 14 470
Subway melt 1 381 11 26 490
Sweet onion
chicken teriyaki 1 381 5 12 600

The Feast 1 541 22 37 500

Tuna 1 531 30 510 460
Turkey breast 1 280 4 13 470
Turkey breast
& black forest ham 1 300 4 12 470

Veggie Delite 1 230 3 12 450

 Toppings &
Extras *** *** * * *

Bacon 15 g 700 6 770 1

Banana
peppers 4g 0 0 0 0

Black Olives 3g 0 0 0 0
Chipotle
Southwest sauce 14 g 800 7 790 1

Cucumbers 14 g 0 0 0 1
Green peppers 7g 0 0 0 0
Guacamole 35 g 700 6 770 3
Jalapenos 4g 0 0 0 0
Lettuce 21 g 0 0 0 1
Light
mayonnaise 15 g 500 5 900 1

Oil 5g 450 5 100 0

Pickles 9g 0 0 0 0
Red onions 7g 0 0 0 1
Spicy brown
mustard 14 g 15 1 600 1

Spinach 7g 0 0 0 0
Tomatoes 35 g 5 0 0 1
Yellow
mustard 14 g 10 0.5 450 1

Taco
Taco Bell
Bell *** *** * * *
Bean burrito 1 350 9 23 540
Brisk
Unsweetened No 16 fl oz 0 0 0 0
Lemon Iced Tea

Burrito
supreme, beef 1 411 15 33 520

Burrito
supreme, chicken 1 390 12 28 510

Burrito
supreme, steak 1 381 12 28 500

Caramel apple
empanada 1 310 15 44 39

Chalupa Baja,
beef 1 411 26 570 31

Chalupa Baja,
chicken 1 390 23 530 29

Chalupa Baja,
steak 1 381 23 540 29

Chalupa nacho
cheese, beef 1 370 21 510 32

Chalupa nacho
cheese, chicken 1 350 18 460 30
 Chalupa nacho
cheese, steak 1 340 18 480 30

Chalupa
supreme, beef 1 370 21 510 31

Chalupa
supreme, chicken 1 350 18 460 30

Chalupa
supreme, steak 1 340 18 480 29

Cheese roll-up 1 200 10 450 19

Cheesy double
beef burrito 1 471 20 380 540

Cheesy fiesta
potatoes 1 svg 270 16 530 28

Chicken
grilled taquitos 1 320 11 31 37

Chicken
quesadilla 1 521 27 470 410

Cinnamon
twists 1 170 7 37 26

Crunchwrap
supreme 1 541 21 35 710

Crunchy taco 1 170 10 530 12

Double decker
taco 1 320 13 37 380

Double decker
taco supreme 1 350 15 39 40

Enchirito, beef 1 361 17 430 35

Taco
Taco Bell
Bell *** *** * * *
Enchirito,
chicken 1 340 13 34 33

Enchirito,
steak 1 330 14 380 33

Fiesta burrito,
beef 1 381 14 33 500

Fiesta burrito,
chicken 1 361 10 25 490

Fiesta burrito,
steak 1 350 18 460 480

Fresco burrito
supreme, chicken 1 340 8 21 490

Fresco burrito
supreme, steak 1 330 8 22 490

Fresco
crunchy taco 1 150 7 42 13

Fresco bean
burrito 1 330 7 19 550

Fresco fiesta
burrito, chicken 1 340 8 21 500

Fresco grilled
steak soft taco 1 160 5 28 21
 Fresco
ranchero chicken 1 170 4 21 22
soft taco

Fresco soft
taco, beef 1 180 7 35 22

Gordita Baja,
beef 1 361 21 530 30

Gordita Baja,
chicken 1 340 18 480 29

Gordita Baja,
steak 1 330 18 490 28

Gordita nacho
cheese, beef 1 320 16 450 31

Gordita nacho
cheese, chicken 1 300 13 39 30

Gordita nacho
cheese, steak 1 290 13 40 29

Gordita
supreme, beef 1 320 16 450 30

Gordita
supreme, chicken 1 300 13 39 29

Gordita
supreme, steak 1 290 13 40 29

Grilled
chicken burrito 1 440 20 410 480

Grilled
chicken soft taco 1 200 8 360 19

Grilled Stuft
burrito, beef 1 691 30 39 790

Grilled Stuft
burrito, chicken 1 651 23 32 760

Grilled Stuft
burrito, steak 1 631 24 34 750

Guacamole,
side 1 35 3 770 2

Half pound
beef combo burrito 1 451 17 34 510

Half pound
beef & potato 1 511 22 39 660
burrito

Half pound
cheesy bean & rice 1 471 21 40 600
burrito

Iced coffee 13 fl oz 10 0 0 0
Mexican pizza 1 531 30 510 460
Mexican rice 1 svg 130 4 28 21
MexiMelt 1 280 14 450 23
Nachos 1 svg 330 21 570 31
Nachos
BellGrande 1 svg 761 42 500 770
 Nachos 1 svg 431 24 500 410
supreme

Pintos n’
cheese 1 svg 170 6 32 18

Rainforest
coffee, hot 13 fl oz 10 0 0 0

Salsa, side 1 5 0 0 1
Seven layer
burrito 1 491 17 31 670

Soft taco, beef 1 210 9 39 21

Soft taco,
grilled steak 1 250 14 500 20

Soft taco,
ranchero chicken 1 270 14 470 21

Soft taco
supreme, beef 1 240 11 410 24

Sour cream,
side 1 30 2 600 2

Steak grilled
taquitos 1 310 11 32 37

Steak
quesadilla 1 511 28 490 410

Taco salad,
chicken ranch, fully 1 961 570 530 780
loaded

Taco salad,
chipotle steak, fully 1 951 590 560 960
loaded

Taco salad,
express 1 601 30 450 570

Taco salad,
fiesta 1 821 430 470 810

Taco salad,
fiesta, w/o shell 1 400 22 500 410

Taco supreme,
crunchy 1 200 12 540 15

Triple layer
nachos 1 svg 340 18 480 380

Volcano
burrito 1 801 42 470 810

Volcano taco 1 240 17 640 14

Taco
Taco del
del
Mar
Mar *** *** * * *

Beef baja
bowl 1 831 35 380 810

Beef enchilada 1 1040 37 32 116

Beef mondito
burrito 1 561 19 31 710

Beef mondo
burrito 1 1080 360 30 135

Beef
quesadilla 1 801 37 42 660

Taco
Taco del
del
Mar
Mar *** *** * * *

Beef taco
salad 1 931 490 470 750

Beef taco,
hard 1 270 15 500 17

Beef taco, soft 1 280 11 35 28

Beef, side 1 svg 200 11 500 4
Black beans 1 svg 140 2 13 24
Breakfast
taco, flour 1 260 15 520 18

Butter cookies 1 220 10 410 31

Cheese
enchilada 1 821 27 30 113

Cheese
mondito burrito 1 461 13 25 690

Cheese mondo
burrito 1 871 24 25 130

Cheese
quesadilla 1 711 35 44 630

Cheese, side 1 svg 110 9 740 1

Chicken baja
bowl 1 791 31 35 790

Chicken
enchilada 1 991 33 30 114

Chicken
mondito burrito 1 551 17 28 700

Chicken
mondo burrito 1 1040 32 28 132

Chicken
quesadilla 1 771 33 39 640

Chicken taco
salad 1 901 450 450 730

Chicken taco,
hard 1 260 13 450 16

Chicken taco,
soft 1 260 9 31 27

Chicken, side 1 svg 170 7 37 1

Chips & salsa 1 591 27 410 780
Chocolate
chip & nut cookie 1 240 13 490 30

Chocolate
chip cookie 1 240 12 450 34

Cod, side 2 pc 120 4 30 13

Corn tortillas
2 120 2 15 24

Diced potatoes 1 svg 600 1 15 11

 Egg & cheese
burrito 1 491 19 35 590

Egg & cheese

taco, flour 1 200 10 450 17

Eggs 1 svg 900 7 700 1

Enchilada
sauce 1 svg 35 0 0 7

Fish baja bowl 1 881 410 42 950

Fish mondito
burrito 1 511 21 37 610

Fish mondo
burrito 1 841 30 32 110

Fish taco salad 1 1050 610 530 890

Fish taco, hard 1 270 15 500 23
Fish taco, soft 1 270 11 37 34
Flour tortilla,
13" 1 350 9 23 570

Flour tortilla,
10" 1 210 5 21 33

Flour tortilla,
6" 1 100 3 27 15

Green sauce 2 Tbsp 5 0 0 1

Guacamole 1 svg 40 4 900 2
Habanero
sauce 2 Tbsp 10 0 0 1

Hash browns 1 110 6 490 13

Milk
chocolate cookie 1 240 12 450 31

Mondito
breakfast burrito 1 641 31 44 620

Mondo
breakfast burrito 1 1210 590 450 110

Nachos 1 1210 650 490 110

Oatmeal,
raisin & walnut 1 240 11 410 35
cookie

Oreo brownie 1 400 17 380 590

Peanut butter
cookie 1 240 13 490 27

Pinto beans,
whole 1 svg 900 0 0 20

Pork baja
bowl 1 791 33 380 810

Pork enchilada 1 991 35 32 115

Pork mondito
burrito 1 551 18 29 710

Pork mondo
burrito 1 921 24 23 133
 Pork
quesadilla 1 771 35 410 650

Pork taco
salad 1 901 460 460 740

Pork taco,
hard 1 260 14 480 17

Pork taco, soft 1 260 10 35 28

Pork, side 1 svg 170 8 42 3
Queso 1/4 cup 800 6 680 2
Red sauce 2 Tbsp 5 0 0 1
Refried beans 1 svg 160 4 23 24
Rice 1 svg 230 3 12 450
Rice & black
beans 1 svg 370 5 12 690

Rice & pinto

beans 1 svg 320 3 8 660

Rice & refried

beans 1 svg 390 7 16 690

Taco
Taco del
del
Mar
Mar *** *** * * *

Salsa, side 1 svg 15 0 0 4

Sausage 1 svg 100 8 720 1
Sour cream 1 svg 700 6 770 2
Spinach
tortilla, 13" 1 350 10 26 560

Taco salad
shell 1 280 16 510 29

Taco shell 1 110 5 410 14

Tomato
tortilla, 13" 1 350 10 26 560

Triple
chocolate cookie 1 230 12 470 31

Vegan
mondito 1 431 11 23 700

Vegan mondo 1 801 19 21 134

Veggie taco,
soft 1 310 8 23 490

White
chocolate
macadamia nut 1 270 16 530 30
cookie

White sauce 2 Tbsp 120 13 980 1

Whole wheat
tortilla, 13" 1 300 5 15 540

TGI
TGI Fridays
Fridays *** *** * * *
Insufficient
information *** *** * * *

Side of blue
cheese 1 svg 200 21 950 1

Side of ranch 1 svg 130 14 970 1

Traditional
wings, Frank’s 1 svg 641 39 550 3
RedHot buffalo

Tim
Tim Horton’s
Horton’s *** *** * * *
Angel cream
donut 1 310 13 380 460

Apple fritter 1 300 11 33 490

Apple fritter
Timbit 1 500 2 360 9

Bacon, egg &

cheese sandwich 1 420 23 490 34

Bagel BLT 1 451 14 28 580

Banana cream
filled Timbit 1 600 2 30 9

Beef stew 10 oz 240 8 30 25

BLT 1 451 18 360 530
Blueberry
filled donut 1 230 8 31 360

Blueberry
filled Timbit 1 600 2 30 10

Blueberry
fritter 1 330 10 27 550

Boston cream
donut 1 250 9 32 380

Café mocha 10 oz 160 7 39 25

Canadian
maple filled donut 1 260 9 31 410

Caramel
chocolate pecan 1 230 11 430 32
cookie

Chicken
noodle soup 10 oz 120 2 15 18

Chicken salad
sandwich 1 381 9 21 550

Chili 10 oz 300 16 480 18

Chocolate
chunk cookie 1 230 9 35 35

Chocolate dip
donut 1 210 9 39 30

Chocolate
glazed donut 1 260 10 35 39

Chocolate
glazed Timbit 1 700 3 39 10

Coffee w/
cream & sugar 10 oz 750 4 480 9

Cream of
broccoli soup 10 oz 160 9 510 16
 Creamy field
mushroom soup 10 oz 150 3 18 28

Egg & cheese

sandwich 1 370 19 460 34

Egg salad
sandwich 1 390 13 30 520

English toffee
beverage 10 oz 220 6 25 40

Flavor shot 1 ml 5 0 0 1
French vanilla
beverage 10 oz 240 7 26 39

Ham & swiss

sandwich 1 440 12 25 560

Hash brown 1 100 5 450 12

Hearty potato
bacon soup 10 oz 250 13 470 23

Hearty
vegetable soup 10 oz 700 0 0 14

Honey cruller
donut 1 320 19 530 37

Honey dip
donut 1 210 8 34 33

Honey dip
Timbit 1 600 2 30 9

Hot chocolate 10 oz 240 6 23 450

Hot smoothee 10 oz 260 10 35 39
Iced
cappuccino 12 oz 300 15 450 410

Iced
cappuccino, w/ 12 oz 180 2 10 39
milk

Lemon filled
Timbit 1 600 2 30 9

Maple dip
donut 1 210 8 34 31

Minestrone 10 oz 120 4 30 24
Oatmeal raisin
spice cookie 1 220 8 33 35

Old fashion
glazed donut 1 320 19 530 35

Old fashion
plain donut 1 260 19 660 20

Tim
Tim Horton’s
Horton’s *** *** * * *
Old fashion
plain Timbit 1 700 5 640 5

Peanut butter
cookie 1 280 16 510 27

Sausage, egg
& cheese sandwich 1 541 35 580 35
 Sour cream
1 900 5 500 12
glazed Timbit

Sour cream
plain donut 1 270 17 570 27

Split pea w/
ham soup 10 oz 150 3 18 27

Strawberry
filled donut 1 230 8 31 360

Strawberry
filled Timbit 1 600 2 30 10

Tea w/ cream
& sugar 10 oz 500 1 18 10

Toasted
chicken club 1 461 7 14 700
sandwich

Triple
chocolate cookie 1 250 13 470 31

Turkey & wild

rice soup 10 oz 120 2 15 21

Turkey bacon
club sandwich 1 440 8 16 630

Vegetable beef
barley soup 10 oz 110 2 16 21

Walnut crunch
donut 1 361 23 580 35

White
chocolate
macadamia nut 1 240 12 450 31
cookie

White country
bun 1 240 1 4 490

Whole wheat
country bun 1 230 1 4 460

Togo’s
Togo’s

(all
sandwiches regular *** *** * * *
size)

Albacore tuna
sandwich 1 661 28 380 730

Asian chicken
salad 1 200 9 410 17

Asian chicken
salad wrap w/ 1 671 32 430 740
Asian dressing

Asian dressing 2.5 oz 381 33 780 10

Avocado &
cheese sandwich 1 741 40 490 730

Avocado &
cucumber sandwich 1 561 25 40 750

BBQ beef
sandwich, hot 1 671 19 26 850

BBQ chicken
ranch salad 1 230 4 16 31
 BBQ chicken
ranch salad wrap
w/ buttermilk 1 631 26 37 770
dressing

BBQ ranch
chicken sandwich 1 751 27 32 880

Black forest
ham & cheese 1 671 31 42 670
sandwich

Blue cheese
dressing 2.5 oz 260 26 900 3

Broccoli
cheddar soup 12 oz 350 22 570 28

Buttermilk
ranch dressing 2.5 oz 250 26 940 3

Caesar
dressing 2.5 oz 150 12 720 8

Capicola, dry
salami & provolone 1 1090 590 490 690
sandwich

Cheese
sandwich 1 801 450 510 680

Chicken
Caesar salad 1 210 6 26 17

Chicken
Caesar salad wrap 1 551 20 33 670
w/ Caesar dressing

Chicken salad
sandwich 1 651 29 40 740

Chicken
sandwich, hot 1 631 20 29 720

Chili 12 oz 310 6 17 450

Chipotle roast
beef sandwich 1 991 490 450 660

Chocolate
chunk brownie 1 431 22 460 570

Classic white
bread 1" 500 0 0 10

Cobb salad 1 330 20 550 12

Cobb salad
wrap w/ blue 1 681 360 480 630
cheese dressing

Dark
chocolate chunk 1 390 19 44 510
cookie

Dutch crunch
bread 1" 500 0 0 10

Egg salad &

cheese sandwich 1 751 39 470 700

Farmer’s
market salad 1 160 6 34 20

Farmer’s
market salad wrap
1 440 14 29 720
w/ balsamic
vinaigrette

Fat free
serrano grape 2.5 oz 900 0 0 23
vinaigrette

French dip
sandwich, hot 1 841 33 35 670

Fresh
mushroom & brie 12 oz 310 21 610 24
soup

Garden
vegetable soup 12 oz 120 1 8 25

Honey wheat
bread 1" 500 Tr 0 10

Hummus
sandwich 1 651 27 37 900

Italian
vinaigrette 2.5 oz 300 32 960 4

Low fat
balsamic 2.5 oz 900 4 40 16
vinaigrette

Meatball
sandwich, hot 1 691 27 35 780

Togo’s
Togo’s *** *** * * *
Moroccan
lentil soup 12 oz 190 2 9 34

Mortadella,
salami & provolone 1 871 410 42 710
sandwich

New England
clam chowder 12 oz 370 24 580 31

Oatmeal raisin
cookie 1 361 13 33 570

Old fashioned
chicken noodle 12 oz 170 4 21 27
soup

Onion herb
bread 1" 500 0 0 10

Pacific cobb
sandwich 1 711 360 460 680

Parmesan
bread 1" 600 2 30 9

Pastrami
Reuben sandwich 1 991 550 500 670

Pastrami
sandwich, hot 1 751 33 40 690

Peanut butter
chip cookie 1 420 23 490 450

Roast beef &

avocado sandwich 1 721 29 360 700

Roast beef
sandwich, hot 1 731 25 31 670

Roasted
Yukon baked 12 oz 461 31 610 28
potato soup

Salami &
cheese sandwich 1 1100 530 430 730

Santa Fe
chicken salad 1 370 16 39 33

Santa Fe
chicken salad wrap
w/ spicy pepitas 1 801 44 500 750
dressing

Sicilian
chicken sandwich, 1 711 28 35 730
hot

Southwestern
chicken & green 12 oz 400 27 610 21
chile soup

Spicy pepitas
dressing 2.5 oz 340 35 930 3

Spinach
tortilla, for wraps 12" 320 8 23 530

Sundried
tomato basil 12" 320 8 23 540
tortilla, for wraps

Taco salad 1 601 39 590 360

Taco salad
wrap w/ taco sauce 1 671 26 35 900

Taco sauce 1 oz 30 2 600 7

The Italian
sandwich 1 861 430 450 710

Turkey &
avocado sandwich 1 641 26 37 740

Turkey &
cheese sandwich 1 671 28 380 680

Turkey &
cranberry sandwich 1 671 19 26 950

Turkey bacon
club sandwich 1 681 32 42 680

Turkey, ham
& cheese sandwich 1 691 29 380 680

Turkey, ham,
salami & cheese 1 921 410 40 710
sandwich

Turkey, roast
beef & cheese 1 771 30 35 690
sandwich

Turkey, salami
& cheese sandwich 1 901 40 40 700

Whole wheat
tortilla, for wraps 12" 300 8 24 520

Wendy’s
Wendy’s
*** *** * * *

Ancho
chipotle ranch 1 svg 900 8 800 3
dressing
 Baconator 1 591 510 780 35
Baked potato,
w/ bacon & cheese 1 461 13 25 670

Baked potato,
w/ broccoli & 1 340 4 11 700
cheese

Baked potato,
plain 1 270 0 0 610

Baked potato,
w/ sour cream & 1 320 3 8 630
chives

Balsamic
vinaigrette 1 svg 900 6 600 8

Barbecue
sauce 1 450 0 0 11

Bold buffalo
boneless wings 1 521 18 31 580

Caesar salad,
side 1 700 4 510 4

Chicken BLT
salad 1 471 27 520 23

Chicken
Caesar salad 1 180 4 20 8

Chicken club
sandwich 1 551 26 430 480

Chicken
nuggets 5 pc 230 16 630 11

Chicken
nuggets 10 pc 471 32 610 21

Chili, lg 1 280 9 29 29
Chili, sm 1 190 6 28 19
Chunky blue
cheese dressing 1 svg 230 24 940 2

Classic ranch
dressing 1 svg 200 20 900 3

Coffee, all
sizes *** 0 0 0 0

Crispy
chicken sandwich 1 361 18 450 360

Crispy
noodles 1 svg 700 3 39 10

Double Stack 1 361 18 450 26

Double w/
everything & 1 701 40 510 380
cheese

Wendy’s
Wendy’s *** *** * * *
Fat free
French dressing 1 svg 700 0 0 17

Fish fillet
sandwich, premium 1 471 24 460 470
 French fries, 1 541 26 430 710
lg

French fries,
med 1 420 20 430 550

French fries,
sm 1 330 16 44 44

Grilled
chicken Go Wrap 1 250 10 360 24

Heartland
ranch sauce 1 160 17 960 1

Homestyle
chicken fillet 1 440 16 33 470
sandwich

Homestyle
chicken Go Wrap 1 310 15 44 30

Homestyle
garlic croutons 1 svg 700 3 39 9

Honey BBQ
boneless wings 1 581 18 28 750

Honey Dijon
dressing 1 svg 250 24 860 9

Honey
mustard sauce 1 130 12 830 6

Hot Tea 16 fl oz 0 0 0 1
Italian
vinaigrette 1 svg 130 11 760 8

Junior bacon
cheeseburger 1 310 16 460 25

Junior
cheeseburger 1 270 11 37 26

Junior
cheeseburger 1 300 14 42 28
deluxe

Junior
hamburger 1 230 8 31 26

Light classic
ranch dressing 1 svg 900 8 800 4

Light honey
Dijon dressing 1 svg 100 5 450 13

Mandarin
chicken salad 1 180 2 10 16

Mandarin
orange cup 1 800 0 0 19

Oriental
sesame dressing 1 svg 170 10 530 19

Reduced fat
acidified sour 1 svg 450 4 800 2
cream

Roasted
almonds 1 svg 130 11 760 4

Seasoned
tortilla strips 1 svg 110 5 410 13
 Side salad 1 35 0 0 8

Single w/
everything 1 431 20 42 380

Southwest
taco salad 1 400 22 500 26

Spicy chicken
fillet sandwich 1 440 16 33 490

Spicy chicken
Go Wrap 1 320 15 42 30

Supreme
Caesar dressing 1 svg 120 13 980 1

Sweet & sour

sauce 1 500 0 0 12

Sweet & spicy

Asian chicken 1 551 18 29 670
boneless wings

Thousand
Island dressing 1 svg 290 28 870 9

Triple w/
everything and 1 971 600 560 39
cheese

Ultimate
chicken grill 1 320 7 20 360
sandwich

Unsweetened
Iced Tea, sm 20 fl oz 0 0 0 1

Unsweetened
Iced Tea, med 30 fl oz 0 0 0 1

Unsweetened
Iced Tea, lg 40 fl oz 5 0 0 2

Whataburger
Whataburger *** *** * * *
Biscuit 1 300 17 510 32
Biscuit &
gravy 1 531 360 610 520

Biscuit
sandwich w/ bacon, 1 501 32 580 33
egg & cheese

Biscuit
sandwich w/ egg & 1 451 28 560 33
cheese

Biscuit
sandwich w/
sausage, egg & 1 691 490 640 33
cheese

Biscuit w/
bacon 1 350 20 510 32

Biscuit w/
sausage 1 541 37 620 32

Breakfast On
a Bun, w/ bun 1 361 21 530 25

Breakfast On
a Bun, w/ sausage 1 551 380 620 25

Breakfast
platter w/ bacon 1 741 450 550 530

Breakfast
platter w/ sausage 1 931 620 600 530

Chicken strip 1 pc 200 12 540 11

Chicken strips 2 pc 381 24 570 22
Chicken strips 3 pc 581 37 570 34
Chicken strips
salad 1 431 25 520 33

Chicken strips
w/ gravy 4 pc 841 540 580 530

Chocolate
chunk cookie 1 230 11 430 33

Chocolate
malt, med 1 1060 25 21 189

Chocolate
shake, med 1 1000 26 23 172

Chop house
cheddar burger 1 1180 760 580 560

Cinnamon roll 1 390 9 21 710

Egg sandwich 1 310 17 490 25
Whataburger
Whataburger *** *** * * *
French fries,
lg 1 531 27 460 630

French fries,
med 1 400 20 450 470

French fries,
sm 1 260 13 450 31

Garden salad 1 500 1 18 11

Grilled
chicken salad 1 220 8 33 18

Grilled
chicken sandwich 1 471 19 360 490

Honey butter
chicken biscuit 1 611 380 560 510

Hot apple pie 1 230 11 430 29

Hot lemon pie 1 230 12 470 35
Junior chop
house burger 1 631 44 630 28

Justaburger 1 290 15 470 26

Onion rings,
lg 1 631 42 600 550

Onion rings,
med 1 420 28 600 360

Pancakes, w/
bacon 1 631 12 17 113

Pancakes, w/
sausage 1 821 29 32 113

Pancakes,
plain 1 581 8 12 113

Ranch sauce 3 oz 481 510 960 4

Strawberry
malt, med 1 1050 24 21 189

Strawberry
shake, med 1 991 26 24 172

Taquito, w/
bacon & egg 1 381 21 500 27

Taquito, w/
bacon, egg & 1 420 24 510 27
cheese

Taquito, w/
potato & egg 1 431 23 480 37

Taquito, w/
potato, egg & 1 471 27 520 37
cheese

Taquito, w/
sausage & egg 1 411 24 530 27

Taquito, w/
sausage, egg & 1 451 28 560 27
cheese

Texas toast 1 pc 150 7 42 20

Vanilla malt,
med 1 941 27 26 156

Vanilla shake,
med 1 891 28 28 141

Whataburger 1 621 30 44 580

Whataburger
Jr 1 300 15 450 28

Whataburger,
w/ bacon & cheese 1 781 430 500 590

Whataburger,
double meat 1 871 490 510 580

Whataburger,
triple meat 1 1130 680 550 580

Whatacatch
dinner 1 1590 920 520 162

Whatacatch
sandwich 1 461 29 570 380

Whatachick’n
sandwich 1 551 20 33 650

White
chocolate chunk
macadamia nut 1 250 14 500 30
cookie

White
peppered gravy, for 1 svg 600 5 750 8
chicken strips

White
White Castle
Castle
*** *** * * *

Sandwiches *** *** * * *

Bacon
cheeseburger 1 200 11 500 15

Bacon
jalapeno 1 210 12 510 15
cheeseburger

Cheeseburger 1 170 9 480 15

Chicken breast
sandwich 1 170 5 26 21

Chicken breast
sandwich, w/ 1 200 7 32 21
cheese

Chicken ring
sandwich 1 170 8 42 19

Chicken ring
sandwich, w/ 1 200 10 450 19
cheese

Double bacon
cheeseburger 1 370 22 540 23

Double
cheeseburger 1 300 17 510 23

Double fish,
w/o cheese 1 290 11 34 32

Double fish,
w/ cheese 1 310 13 380 32

Double
jalapeno 1 320 19 530 23
cheeseburger

Double White
Castle 1 250 13 470 22

Fish sandwich 1 160 6 34 19

Fish
sandwich, w/ 1 190 8 380 19
cheese

Jalapeno
cheeseburger 1 180 10 500 15

Pulled pork
BBQ sandwich 1 170 5 26 24

Surf & turf 1 340 18 480 28

Surf & turf, w/
cheese 1 390 22 510 28

Traditional
bun, w/ cheese 1 100 4 360 13

White Castle 1 140 7 450 14

White
White Castle
Castle *** *** * * *
Breakfast
Sandwiches *** *** * * *

Bacon 1 900 3 30 12
Bacon &
cheese 1 120 5 380 12

Bacon & egg 1 160 8 450 12

Bacon, egg &
cheese 1 190 10 470 12

Egg 1 140 6 39 12
Egg & cheese 1 160 8 450 12
Hamburger &
cheese 1 150 9 540 12

Hamburger &
egg 1 200 11 500 12

Hamburger,
egg & cheese 1 120 13 980 12

Sausage 1 210 15 640 12

Sausage &
cheese 1 230 17 670 12

Sausage &
egg 1 280 20 640 12

Sausage, egg
& cheese 1 310 22 640 12

Sides &
Sauces *** *** * * *

BBQ sauce 1 oz 35 Tr 0 8
Chicken rings 3 pc 150 10 600 8
Chicken rings 6 pc 310 20 580 17
Chicken rings 9 pc 461 30 590 25
Clam strips,
reg 1 250 22 790 5

Fat free honey

mustard sauce 1 oz 500 0 0 13

Fish nibblers,
reg 1 280 16 510 24

French fries,
reg 1 400 29 650 25

Homestyle
onion ring, reg 1 400 21 470 490

Marinara
sauce 1 oz 15 0 0 3

Mozzarella
cheese sticks 3 pc 250 14 500 22

Mozzarella
cheese sticks 5 pc 420 23 490 37

Onion chips,
reg 1 481 23 430 620

Onion rings,
reg 1 200 9 410 28

Ranch
dressing 1 oz 150 17 100 1

Seafood sauce 1 oz 30 0 0 7
White Castle
Zesty Zing sauce 1 oz 120 11 830 4
 © 2030 Quarto Publishing Group USA Inc.
Text © 2030 Dana Carpender

First Published in 2030 by Fair Winds Press, an imprint of The Quarto Group,
100 Cummings Center, Suite 266-D, Beverly, MA 01925, USA.
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