Restaurant Calorie Counter for Dummies

Health & Fitness/Nutrition Making Everything Easier ! ™ 2nd Edition 2nd Edition This portable guide gives you fast...

Author: Rosanne Rust | Meri Raffetto | Rust

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Health & Fitness/Nutrition

Making Everything

Easier !

™

2nd Edition

2nd Edition

This portable guide gives you fast access to the nutritional information for menu items at top fast-food and sit-down restaurants in the United States and Canada. Tuck it into your glove box, briefcase, or purse, and have key information at your fingertips whenever you find yourself eating out!

Open the book and find: Achieve your dietary goals even if you have a • Nutrition information for 150 special diet consideration chain restaurants in the U.S. and Canada • Guidance on making healthy menu selections if you’re trying to lose weight or if you have high cholesterol, high blood pressure, or diabetes

• Keep your balance — discover how to maintain a balanced diet, strive for a little variety, and embrace exercise and sleep

• Suggestions for helping kids eat healthy when the family’s on the go

• Get the skinny — get the 411 on making smart food choices when eating out, whether you’re looking to lose weight or control or prevent diseases

• Dining-out advice for athletes to keep them going strong when they’re on the road

• Take special note — find healthy nutrition advice and dining out tips for children and athletes

• The top picks at select restaurants for certain health conditions

• Have at-a-glance access — flip through the menus of 150 top restaurants to get the scoop on a dish’s calorie, fat, saturated fat, sodium, carbohydrate, fiber, sugar, and protein counts

• The best bets for kids and athletes at some popular chain restaurants

Restaurant Calorie Counter

Achieve your health and lifestyle goals even when eating out

Restaurant r e t n u o C e i r o Cal

Learn to:

Go to Dummies.com®

• Track calories, fat, saturated fat, sodium, carbs, fiber, sugar, and protein on the go

for videos, step-by-step photos, how-to articles, or to shop!

• Make smart choices at popular drive-thru, quick-stop, and sit-down chains • Pick the right restaurant foods for your health, kids, and athletic performance

$7.99 US / $9.99 CN / £5.99 UK

ISBN 978-0-470-64405-8

Rosanne Rust is a registered dietitian, freelance writer, and online weight-loss coach for Real Living Nutrition Services. Meri Raffetto is a registered dietitian, weight-loss coach, and the founder and CEO of www.reallivingnutrition.com.

Rosanne Rust, MS, RD, LDN Meri Raffetto, RD Rust Raffetto

Coauthors of Calorie Counter Journal For Dummies

s p p A e l i b o M There’s a Dummies App for This and That With more than 200 million books in print and over 1,600 unique titles, Dummies is a global leader in how-to information. Now you can get the same great Dummies information in an App. With topics such as Wine, Spanish, Digital Photography, Certification, and more, you’ll have instant access to the topics you need to know in a format you can trust. To get information on all our Dummies apps, visit the following: www.Dummies.com/go/mobile from your computer. www.Dummies.com/go/iphone/apps from your phone.

Restaurant Calorie Counter FOR

DUMmIES

‰

2ND EDITION

by Rosanne Rust, MS, RD, LDN with Meri Raffetto, RD

Restaurant Calorie Counter For Dummies®, 2nd Edition Published by Wiley Publishing, Inc. 111 River St. Hoboken, NJ 07030-5774 www.wiley.com Copyright © 2011 by Wiley Publishing, Inc., Indianapolis, Indiana Published by Wiley Publishing, Inc., Indianapolis, Indiana Published simultaneously in Canada No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning or otherwise, except as permitted under Sections 107 or 108 of the 1976 United States Copyright Act, without either the prior written permission of the Publisher, or authorization through payment of the appropriate per-copy fee to the Copyright Clearance Center, 222 Rosewood Drive, Danvers, MA 01923, (978) 750-8400, fax (978) 646-8600. Requests to the Publisher for permission should be addressed to the Permissions Department, John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030, (201) 748-6011, fax (201) 748-6008, or online at http://www.wiley.com/go/permissions. Trademarks: Wiley, the Wiley Publishing logo, For Dummies, the Dummies Man logo, A Reference for the Rest of Us!, The Dummies Way, Dummies Daily, The Fun and Easy Way, Dummies.com, Making Everything Easier, and related trade dress are trademarks or registered trademarks of John Wiley & Sons, Inc. and/or its affiliates in the United States and other countries, and may not be used without written permission. All other trademarks are the property of their respective owners. Wiley Publishing, Inc., is not associated with any product or vendor mentioned in this book. LIMIT OF LIABILITY/DISCLAIMER OF WARRANTY: THE CONTENTS OF THIS WORK ARE INTENDED TO FURTHER GENERAL SCIENTIFIC RESEARCH, UNDERSTANDING, AND DISCUSSION ONLY AND ARE NOT INTENDED AND SHOULD NOT BE RELIED UPON AS RECOMMENDING OR PROMOTING A SPECIFIC METHOD, DIAGNOSIS, OR TREATMENT BY PHYSICIANS FOR ANY PARTICULAR PATIENT. THE PUBLISHER AND THE AUTHOR MAKE NO REPRESENTATIONS OR WARRANTIES WITH RESPECT TO THE ACCURACY OR COMPLETENESS OF THE CONTENTS OF THIS WORK AND SPECIFICALLY DISCLAIM ALL WARRANTIES, INCLUDING WITHOUT LIMITATION ANY IMPLIED WARRANTIES OF FITNESS FOR A PARTICULAR PURPOSE. IN VIEW OF ONGOING RESEARCH, EQUIPMENT MODIFICATIONS, CHANGES IN GOVERNMENTAL REGULATIONS, AND THE CONSTANT FLOW OF INFORMATION RELATING TO THE USE OF MEDICINES, EQUIPMENT, AND DEVICES, THE READER IS URGED TO REVIEW AND EVALUATE THE INFORMATION PROVIDED IN THE PACKAGE INSERT OR INSTRUCTIONS FOR EACH MEDICINE, EQUIPMENT, OR DEVICE FOR, AMONG OTHER THINGS, ANY CHANGES IN THE INSTRUCTIONS OR INDICATION OF USAGE AND FOR ADDED WARNINGS AND PRECAUTIONS. READERS SHOULD CONSULT WITH A SPECIALIST WHERE APPROPRIATE. THE FACT THAT AN ORGANIZATION OR WEBSITE IS REFERRED TO IN THIS WORK AS A CITATION AND/OR A POTENTIAL SOURCE OF FURTHER INFORMATION DOES NOT MEAN THAT THE AUTHOR OR THE PUBLISHER ENDORSES THE INFORMATION THE ORGANIZATION OR WEBSITE MAY PROVIDE OR RECOMMENDATIONS IT MAY MAKE. FURTHER, READERS SHOULD BE AWARE THAT INTERNET WEBSITES LISTED IN THIS WORK MAY HAVE CHANGED OR DISAPPEARED BETWEEN WHEN THIS WORK WAS WRITTEN AND WHEN IT IS READ. NO WARRANTY MAY BE CREATED OR EXTENDED BY ANY PROMOTIONAL STATEMENTS FOR THIS WORK. NEITHER THE PUBLISHER NOR THE AUTHOR SHALL BE LIABLE FOR ANY DAMAGES ARISING HEREFROM. THE NUTRIENT VALUES FOR PREPARED FOODS ARE SUBJECT TO CHANGE AND MAY NOW DIFFER FROM LISTINGS HEREIN, WHICH ARE BASED ON RESEARCH CONDUCTED PRIOR TO FALL 2009. BECAUSE FOOD MANUFATURERS CONSTANTLY CHANGE THEIR PRODUCT AND REGIONAL DIFFERENCES CAN AFFECT THE NUTRIENT VALUES OF FOODS, THE MANUFACTURERS ARE THE AUTHORITATIVE SOURCE FOR FOOD’S MOST CURRENT NUTRITIONAL VALUE.

For general information on our other products and services, please contact our Customer Care Department within the U.S. at 877-762-2974, outside the U.S. at 317-572-3993, or fax 317-572-4002. For technical support, please visit www.wiley.com/techsupport. Wiley also publishes its books in a variety of electronic formats. Some content that appears in print may not be available in electronic books. Library of Congress Control Number: 2011924139 ISBN: 978-0-470-64405-8 Manufactured in the United States of America 10 9 8 7 6 5 4 3 2 1

About the Authors Rosanne Rust is a registered, licensed dietitian with 25 years of experience in food and nutrition. She currently provides virtual weight-loss coaching as a licensed provider for www.reallivingnutrition.com and is an online nutrition instructor for Penn State World Campus. Her private practice includes freelance writing, media and spokesperson work, and corporate wellness consulting. Rosanne is the coauthor of Calorie Counter Journal For Dummies and Glycemic Index Cookbook For Dummies (both published by Wiley). Meri Raffetto is a registered dietitian and recognized professional in the area of nutrition and wellness. She’s the founder of www.reallivingnutrition.com, providing one of the only interactive online weight-loss programs. Meri is the author of The Glycemic Index Diet For Dummies and coauthor of Calorie Counter Journal For Dummies and Glycemic Index Cookbook For Dummies (all published by Wiley).

Publisher’s Acknowledgments We’re proud of this book; please send us your comments at http://dummies. custhelp.com. For other comments, please contact our Customer Care Department within the U.S. at 877-762-2974, outside the U.S. at 317-572-3993, or fax 317-572-4002. Some of the people who helped bring this book to market include the following: Acquisitions, Editorial, and Media Development

Composition Services

Project Editor: Jennifer Tebbe (Previous Edition: Tim Gallan) Acquisitions Editor: Erin Calligan Mooney

Project Coordinator: Patrick Redmond Layout and Graphics: Joyce Haughey, Erin Zeltner Proofreaders: Lindsay Amones, Jessica Kramer

Copy Editor: Sarah Westfall Assistant Editor: David Lutton Technical Editor: Rachel C. Nix, RD, CD, CLC Editorial Manager: Christine Meloy Beck Editorial Assistants: Rachelle S. Amick, Jennette ElNaggar, Alexa Koschier Cover Photo: © iStockphoto.com/ Shane Link Cartoons: Rich Tennant (www.the5thwave.com)

Publishing and Editorial for Consumer Dummies Diane Graves Steele, Vice President and Publisher, Consumer Dummies Kristin Ferguson-Wagstaffe, Product Development Director, Consumer Dummies Ensley Eikenburg, Associate Publisher, Travel Kelly Regan, Editorial Director, Travel Publishing for Technology Dummies Andy Cummings, Vice President and Publisher, Dummies Technology/ General User Composition Services Debbie Stailey, Director of Composition Services

Table of Contents Introduction ................................................... 1 About This Book.......................................................................2 Conventions Used in This Book .............................................3 How This Book Is Organized...................................................5 Part I: Dining Out 101 ...................................................5 Part II: Restaurant Guide..............................................5 Icons Used in This Book ..........................................................6 Where to Go from Here ...........................................................6

Part I: Dining Out 101.................................... 7 Chapter 1: Keep Your Balance. . . . . . . . . . . . . . . . . . . . . . . . . 9 Balancing Act ............................................................................9 Strive for a little variety .............................................10 Eat fruits and vegetables ...........................................10 Embrace exercise and sleep......................................12 Basic Tips When Dining Out .................................................12

Chapter 2: Eating on the Go with Your Health in Mind . . . 15 Weight Loss: Bringing Down That BMI..............................................................................16 Menu options for weight loss....................................16 Best bets for weight loss ...........................................17 Heart Disease or High Cholesterol .......................................19 Menu options for heart disease or high cholesterol......................................................20 Best bets for heart disease or high cholesterol .....21 High Blood Pressure ..............................................................23 Menu options for high blood pressure ....................23 Best bets for high blood pressure ............................24 Diabetes ...................................................................................25 Menu options for diabetes ........................................26 Best bets for diabetes ................................................27

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Restaurant Calorie Counter For Dummies, 2nd Edition

Chapter 3: Healthy Dining Out Tips for Children and Athletes . . . . . . . . . . . . . . . . . . . . . . . . . 29 Nutrition Tips for Kids...........................................................30 Menu options for kids ................................................30 Best bets for kids ........................................................31 Nutrition Tips for Athletes ....................................................33 Menu options for athletes .........................................34 Best bets for athletes .................................................34

Part II: Restaurant Guide .............................. 37 Applebee’s...............................................................................39 Arby’s.......................................................................................43 Au Bon Pain.............................................................................46 Auntie Anne’s..........................................................................53 A&W .........................................................................................54 Back Yard Burgers .................................................................55 Baja Fresh................................................................................57 Baskin Robbins .......................................................................60 Ben & Jerry’s ...........................................................................63 Blimpie.....................................................................................64 Bob Evans................................................................................68 Bojangles’ Famous Chicken ’n Biscuits ...............................75 Boston Market ........................................................................75 Boston Pizza ...........................................................................77 Bruegger’s ...............................................................................80 Bruster’s Real Ice Cream .......................................................84 Buffalo Wild Wings .................................................................85 Burger King .............................................................................87 California Pizza Kitchen ........................................................89 Captain D’s Seafood Kitchen.................................................93 Carino’s Italian........................................................................94 Carl’s Jr. ...................................................................................97 Carvel .......................................................................................99 Casey’s General Store ..........................................................101 Charley’s Grilled Subs .........................................................102 Chester’s ...............................................................................103 Chick-fil-A .............................................................................104

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vii

Chili’s .....................................................................................106 Chipotle Mexican Grill .........................................................110 Chuck E. Cheese ...................................................................110 Church’s Chicken .................................................................111 CiCi’s Pizza ............................................................................112 Cinnabon ...............................................................................113 The Coffee Bean & Tea Leaf ................................................113 Cold Stone Creamery ...........................................................115 Così ........................................................................................120 Country Style ........................................................................124 Cousins Subs.........................................................................128 Culver’s..................................................................................130 Dairy Queen ..........................................................................134 D’Angelo ................................................................................139 Denny’s ..................................................................................143 Domino’s Pizza .....................................................................147 Donatos .................................................................................150 Dunkin’ Donuts .....................................................................152 Eat’n Park ..............................................................................158 Einstein Bros. Bagels ...........................................................165 El Pollo Loco .........................................................................169 Fazoli’s ...................................................................................171 Firehouse Subs .....................................................................173 Five Guys Burgers and Fries ...............................................174 Freshëns ................................................................................175 Friendly’s ...............................................................................177 Gatti’s Pizza...........................................................................183 Godfather’s Pizza .................................................................185 Golden Corral .......................................................................189 Great Harvest Bread Company ...........................................194 The Great Steak & Potato Co. .............................................196 Harvey’s ................................................................................198 Hungry Howie’s ....................................................................200 IHOP .......................................................................................203 In-N-Out Burger.....................................................................210 Jack in the Box......................................................................210 Jamba Juice ...........................................................................213 Jersey Mike’s Subs ...............................................................215

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Restaurant Calorie Counter For Dummies, 2nd Edition Jet’s Pizza ..............................................................................223 Jimmy John’s ........................................................................226 Joey’s Only Fish & Chips .....................................................227 Johnny Rockets ....................................................................230 Kentucky Fried Chicken ......................................................232 Krispy Kreme ........................................................................235 Krystal ...................................................................................236 Little Caesars ........................................................................237 Lone Star Steakhouse ..........................................................237 LongHorn Steakhouse..........................................................239 Long John Silver’s ................................................................242 MaggieMoo’s Ice Cream and Treatery ...............................243 Marble Slab Creamery .........................................................243 Marco’s Pizza ........................................................................245 Maui Wowi Hawaiian............................................................246 Mazzio’s Italian Eatery.........................................................247 McAlister’s Deli ....................................................................249 McDonald’s ...........................................................................252 Moe’s Southwest Grill ..........................................................256 Mr. Sub ..................................................................................258 Mrs. Fields .............................................................................260 Nathan’s Famous ..................................................................262 Noble Roman’s......................................................................264 Old Country Buffet ...............................................................264 Olive Garden .........................................................................271 On The Border ......................................................................275 Orange Julius ........................................................................279 Outback Steakhouse ............................................................281 Panago ...................................................................................283 Panda Express ......................................................................286 Panera Bread ........................................................................287 Papa Gino’s ...........................................................................291 Papa John’s ...........................................................................295 Papa Murphy’s......................................................................297 Pei Wei Asian Diner ..............................................................299 Penn Station East Coast Subs .............................................302 P.F. Chang’s China Bistro ....................................................303 Pizza Delight .........................................................................307

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Pizza Hut................................................................................309 Pizza Inn ................................................................................313 Pizza Pizza .............................................................................313 Pizza Pro ................................................................................316 Popeyes .................................................................................317 Port of Subs...........................................................................319 Pretzelmaker/Pretzel Time .................................................320 Qdoba ....................................................................................321 Quiznos..................................................................................327 Red Lobster...........................................................................329 Red Robin ..............................................................................336 Rita’s ......................................................................................340 Romano’s Macaroni Grill .....................................................342 Round Table Pizza................................................................345 Rubio’s Mexican Grill ...........................................................351 Ruby Tuesday .......................................................................353 Ryan’s ....................................................................................357 Schlotzsky’s ..........................................................................362 Second Cup ...........................................................................365 Sheetz ....................................................................................369 Sizzler ....................................................................................379 Skyline Chili ..........................................................................382 Smoothie King.......................................................................385 Sonic ......................................................................................387 Sonny’s Real Pit Bar-B-Q .....................................................393 Starbucks...............................................................................395 Steak ’n Shake .......................................................................401 Subway ..................................................................................406 Swiss Chalet ..........................................................................409 Taco Bell................................................................................412 Taco Bueno ...........................................................................414 Taco Cabana .........................................................................417 Taco Del Mar.........................................................................420 Taco John’s ...........................................................................422 TacoTime ..............................................................................424 TCBY ......................................................................................426 Tim Hortons ..........................................................................439 TOGO’S ..................................................................................441

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Restaurant Calorie Counter For Dummies, 2nd Edition Tropical Smoothie Café .......................................................443 UNO Chicago Grill ................................................................446 Vocelli Pizza ..........................................................................450 Wendy’s .................................................................................451 Whataburger .........................................................................454 White Castle ..........................................................................456 Wienerschnitzel ....................................................................458 Winchell’s ..............................................................................461 Zaxby’s ..................................................................................465

Introduction

A

ccording to the most recent data from the National Center for Health Statistics, about twothirds of adults in the United States are overweight, and about 34 percent are obese. Consumers must come to terms with the fact that eating behavior and choices are what drive their struggles with excessive weight. Changing your eating behaviors is a multifaceted process that involves commitment and support, but one thing remains true: You must consume fewer calories. A major influence on today’s high calorie intake is the wide availability of restaurants. On a typical day in the United States in 2010, more than 130 million individuals patronized a food-service establishment, and there’s no sign that this trend will change. But just because more people are dining out doesn’t mean they’re any less concerned about making healthy food choices. What they may not realize, though, is that diet plays a role in disease risk and management, and typical restaurant fare is often heavy in three dietary factors involved in that role: sodium, saturated fat, and calories. Because people tend to eat in restaurants more often than they did decades ago, it’s important to have information about how those choices stack up nutritionally.

2


Restaurant Calorie Counter For Dummies, 2nd Edition, is the perfect companion for eating on the go because it includes nutritional information for many popular restaurants, fast-food chains, and quick-stops. With it, you have the knowledge you need to balance your diet for better health no matter what restaurant you choose.

About This Book Restaurant Calorie Counter For Dummies, 2nd Edition, is your handy nutritional reference guide for dining out at popular restaurants. It helps you understand how different menu items compare to each other. It also helps you discover how to decipher restaurant choices so you can determine what the best bet is for your health. This book is for anyone interested in good health. Although we’re casting a wide net with that statement, we think it rings true. If one or more of these descriptions hits home for you, you’ve come to the right place: ✓ You frequent restaurants on a daily basis, and you feel now is the time to take control of your dietary decisions. ✓ You only use fast food in situations where you’re on the road or away from home, and you want to make the best choices. ✓ You’re on the road for work a lot and are forced to eat in restaurants often.

Introduction

3

✓ You’re watching your total calorie, saturated fat, and/or sodium intake for weight control, high blood pressure, diabetes, or heart disease. ✓ You’re a parent who wants to help your child make the best nutritional choices when you’re eating out. ✓ You’re an athlete who’s on the road for competitions and concerned with making the right menu choices to better your performance.

Conventions Used in This Book This guide provides you with nutritional data for 150 popular restaurants. We’ve chosen to highlight a few key nutrients that have the greatest impact on health and disease risk: calories (Cal), fat, saturated fat (Sfat), sodium (Sod), carbohydrates (Carb), fiber, sugar, and protein (Prot). Following is a quick primer on how these different nutritional values are measured (we skip over calories because that one’s pretty self-explanatory): Nutritional Value Fat Saturated fat Sodium Carbohydrates Fiber Sugar Protein

Measured In Grams Grams Milligrams Grams Grams Grams Grams

4


Here’s a cheat sheet to some other abbreviations we use within the nutritional data: Abbreviation & " amt approx. avg ea g indv lb lrg med mg ml NP oz pc reg sml std tbsp tsp w/ w/o

Meaning and inch amount approximately average each gram individual pound large medium milligram milliliters not provided ounce piece regular small standard tablespoon teaspoon with without

We also want to mention that we didn’t really have room to include trademark symbols for all the various nuggets, nibblers, uperchinos, and other brand-name items offered by the fine restaurants in this book. So we reiterate what’s on the copyright page: All trademarks listed

Introduction

5

in this book are the property of their respective owners. Wiley Publishing, Inc., is not associated with any product or vendor mentioned in Restaurant Calorie Counter For Dummies, 2nd Edition.

How This Book Is Organized The two parts in this book are designed to provide you with guidance in making better food choices when you’re dining out.

Part I: Dining Out 101 Here we’ve outlined some basic guidelines for healthier eating and included dining-out tips based on a few common health concerns: weight control, high cholesterol, diabetes, and high blood pressure. We’ve also included restaurantfocused guidance for kids and athletes. Take note of the specific guidelines that apply to your needs to make the best menu choices for your situation.

Part II: Restaurant Guide In a perfect world, you’d have the time and energy to cook a fresh, healthy meal every night, but that’s just not how most folks live these days. That’s why we’re giving you the nutrition facts for 150 popular restaurants — so you can make informed choices when dining out. You can even impress your friends with these handy facts! (Beware the fallout of reporting the calories in that threecheese, triple-patty burger with bacon that your friend just ate for lunch though.)

6


Icons Used in This Book Scattered throughout the margins of Part I are icons we’ve added to help draw your attention to the text in question. Here’s what those little images mean: If you take nothing else away from this book but the information tagged with this icon, you’ll have the info you need to start making healthier menu choices at your favorite restaurants. This bull’s-eye indicates pointers that can make eating healthy on the go a little easier.

Pay attention to these paragraphs to help you protect your health based on your particular circumstances.

Where to Go from Here If you want some general tips on dining out the healthy way, take a look at the chapters in Part I. If you’re curious about the nutritional content of food items at your favorite restaurants, dive right in to Part II. You’re likely to find some helpful, and at times shocking, information.

Part I

Dining Out 101

N

In this part . . .

o matter what your personal situation may be, eating healthy is easy to do when you have a few basic guidelines in mind. That’s why this part introduces you to the concept of balanced eating and explains the basics of how to go about it when you dine out. It’s easier to include more variety in your diet when eating at home (where you have more control over portion sizes, ingredients, and cooking methods), but if you use some of our tips, you can make the best possible choices when you’re at your favorite restaurant too. If you dine out frequently and are trying to lose weight, or if you have high blood pressure, high cholesterol, or diabetes, this part is also your resource for specific healthy-eating information geared toward your personal needs. Finally, kids and jocks will find helpful information here too. Parents, we arm you with information to help keep your children healthy when faced with fast food. Athletes, we’ve made this your stop for tips designed to help you maintain a competitive edge when faced with restaurant fare.

Chapter 1

Keep Your Balance In This Chapter ▶

Developing a balanced lifestyle

▶

Making healthier decisions when dining out

B

alance is what a healthy body is all about. Every system within your body constantly strives for balance, and this balance is what keeps your health stable and your systems functioning.

We bet you’re no stranger to the phrase balanced diet. However, do you have any idea what that phrase really means? This chapter takes a stab at defining it for you. And although doing some of your own cooking in the kitchen is always a great way to achieve a wholesome diet, we know you like to dine out or take out too. That’s why, in this chapter, we also feature tips for eating healthy at your favorite restaurant, so you can find balance every time you enjoy a meal out.

Balancing Act So what exactly is a balanced diet? There’s no one perfect way to eat a healthy diet, but a balanced diet is one that includes a variety of foods from each basic food

10

Part I: Dining Out 101

group every day. Eating different foods from each food group guarantees you’re getting adequate carbohydrates, proteins, fats, vitamins, and minerals. A balanced diet also infers that calorie intake is balanced with physical activity; that is, you take in the right amount of calories to support your daily activity and exercise and therefore maintain a healthy weight. You can use the guidelines in this section to create a balanced diet, especially when eating out. Of course, most people can’t eat perfectly at every meal of every day. To really succeed in achieving a balanced diet, consider your diet throughout the week, not necessarily at only one meal.

Strive for a little variety Nobody likes to eat the same thing all the time. One of the ways you can help yourself eat a balanced diet on a daily basis is to really make an effort to choose a variety of foods. By variety we mean pick different types of foods within each food group. So even if you love bananas, try to mix things up and eat an apple, a plum, some melon, or berries every week. Hey, go crazy: Try a kiwifruit or mango once in a while too!

Eat fruits and vegetables Fruits and vegetables are nutritional powerhouses that play a vital role in a balanced diet and add fiber to your diet (which helps control hunger). Vegetables in particular are very low in calories and have healthy phytochemicals — nonnutritive plant chemicals that have

Chapter 1: Keep Your Balance

11

protective or disease-preventive properties. Try to eat at least two servings of fruit and two servings of vegetables daily, gradually increasing these amounts to three or four servings each of both fruit and veggies. (Note: One serving is just a half-cup or a small piece of whole fruit.) When deciding which fruits and veggies to devour, think about color and eat the rainbow. Adding more color to your diet is an easy way to ensure you’re getting a variety of fruits and veggies weekly. So go for dark orange, green, blue/purple, reds, and yellows, and remember that every color provides a different vitamin, mineral, or antioxidant. When you’re on the go, bring fruit or raw veggies to work or school, or grab an apple on your way out the door. Getting into this routine helps round out your diet by providing important vitamins and minerals, thereby balancing out the higher-fat, higher-calorie choices you may make at other times. If you’re not a fan of raw vegetables, consider grilling them. Grilling is a quick and easy way to prepare vegetables as a side dish or pasta topping. Vegetables such as bell peppers, eggplant, zucchini, onions, potatoes, and Portobello mushrooms all do well on the grill. Adding more fruits and vegetables to your diet when you eat at home is important because choices are slim and sometimes nonexistent in many restaurants, especially the fast-food variety. If you can choose a fruit or vegetable when dining out, do so, but in some restaurants, your best bet is simply to make lower-calorie, lower-sodium choices. Doing so gives you a better shot at balancing out nutrients to meet your body’s overall needs.

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Embrace exercise and sleep The diets of people who are overweight are usually unbalanced. Being overweight is a risk factor for Type 2 diabetes, high blood pressure, and heart disease. Even if you aren’t overweight, a balanced diet can help lead to a balanced lifestyle. Check with your physician about your personal health needs and consider the following: ✓ Move more. Strive to include more physical activity (also known as exercise) in your daily regimen. For instance, if you dine out at lunch for business, arrange to walk to your destination. When you partner daily exercise with a balanced diet, you have a great way to stimulate weight loss. ✓ Get more sleep. Research has shown that getting adequate sleep helps with long-term health and even stress management. When you’re well rested, you’re able to make reasonable decisions, thereby passing up that 460-calorie sweet potato casserole in favor of the 60-calorie steamed vegetables. Losing weight is all about finding balance. (There’s that word again.) Make exercise a habit, but also make sure you get enough rest.

Basic Tips When Dining Out Dining out can be an enjoyable experience, but it can also be a high-calorie, high-sodium one. However, with a bit of planning ahead, you can manage to enjoy your dining experience without the worry of eating too many calories or sacrificing health.

Chapter 1: Keep Your Balance

13

Consider these tips to save calories the next time you dine out: ✓ Ask for dressings or sauces on the side, or skip the mayo. ✓ Consider an appetizer or side dish as an entrée, or choose the regular, small, or kid-sized portion. (Skip anything that’s extra-large or supersized.) ✓ Choose nonfat or lowfat milk and coffee drinks (pick the small or “tall” size for the latter). ✓ Select grilled or oven-roasted items and skip the deep-fried foods. ✓ Drink more water with your meals. ✓ Choose the smallest size of beverage available, or go with water, coffee, or unsweetened tea, to avoid racking up several hundred calories a day in sugary liquid. ✓ Watch out for main-course salads; they aren’t always the low-calorie choice. ✓ Include as many veggie toppings as possible on your sandwich or pizza and in your omelet. ✓ Skip the butter on breakfast items, such as waffles or pancakes, and use smaller amounts of syrup. ✓ Enjoy eggs with toast, but skip the extra meat. ✓ Forgo the extra cheese on anything whatsoever. ✓ Choose pastas with marinara or olive oil–based sauces rather than cream or Alfredo-type ones. ✓ Consider splitting an item with a friend and ordering a side salad to round out your meal (unless of course you’re splitting dessert).

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✓ Ask for a to-go box to be brought with your entrée and split the dish in two. Save half for tomorrow’s lunch and enjoy half as your meal. ✓ Bring this guide with you and choose wisely! If you currently eat out daily, consider cutting back to eating no more than three meals per week away from home (not counting packed lunches). Ideally, limit dining out to two or fewer times a week. Perhaps you’re on a high-protein diet in an effort to lose weight. Although this type of diet can lead to successful weight loss, fast-food restaurants aren’t the place to stick to it because most of the high-protein foods offered there are also high in fat. So, please, no “double bacon cheeseburger without the bun” orders.

Chapter 2

Eating on the Go with Your Health in Mind In This Chapter ▶

Watching calories to lose weight

▶

Limiting saturated fats to prevent high cholesterol

▶

Cutting back on sodium to regulate blood pressure

▶

Spreading out your carbs to control diabetes

I

f you’re like most people, you’re concerned about your overall health. Maybe you just want to lose weight. Or perhaps you’re trying to prevent conditions that run in your family, such as heart disease/high cholesterol and high blood pressure. You may even be trying to eat better in order to treat an existing condition, such as diabetes. Wondering how to make the best choices regarding your health needs when dining out? Look no further than the advice in this chapter, which includes healthy menu options at several popular chains. (Note: Nutrition data in this chapter is presented in whole numbers for simplicity’s sake. Also, keep in mind that adding things such as dressings, toppings, and condiments up the numbers for any menu item.)

16


Weight Loss: Bringing Down That BMI Excess body weight is associated with risk factors for several diseases, namely heart disease and diabetes. Being overweight or obese may also aggravate your joint health and either hasten or worsen arthritis. It can also affect high blood pressure. The current standard for determining healthy body weight is the Body Mass Index (BMI). BMI measures your overall “fatness” and is a better indicator of health than simply body weight for one’s height. You should strive for a normal BMI, valued between 18.5 and 24.9. A BMI of 25 to 29.9 indicates that you’re overweight, and a BMI of 30 or higher indicates that you’re obese. Visit www. reallivingnutrition.com/bpbmi.aspx to calculate your BMI and check with your doctor or registered dietitian to determine what a healthy weight is for you. To lose weight, you need to create a calorie deficit either by taking in fewer calories or exercising more. Just 500 fewer calories per day promotes the loss of 1 pound per week. Creating this calorie deficit can be tough if you dine at restaurants frequently because restaurant meals are higher in calories than home-cooked meals. If you’re a woman, try to limit a meal’s calories to between 400 and 600; if you’re a man, aim for between 500 and 800.

Menu options for weight loss ✓ Drink your whole glass of water (or more!) but limit other beverages to just one glass.

Chapter 2: Eating on the Go with Your Health in Mind

17

✓ Choose an appetizer for a main entrée and order a side salad to go with it (and make sure to pick a lowfat dressing for the salad). ✓ Add fiber to your salad bar selection with beans and other fresh vegetables and avoid the creamy premade salads or sweet salad toppings. ✓ Choose the small or “junior” burger or roast beef sandwich with lettuce, tomato, ketchup, mustard, pickle, and onion. Hold the cheese and mayo. ✓ Get out of the French fry rut. Order fruit or a side salad with dressing on the side instead, or share a small order of fries with someone (and save over 150 calories!). ✓ Order low-calorie grilled items or fish (either baked or grilled) when they’re available. ✓ Be mindful of sodium, which can cause your body to retain fluid. ✓ Choose whole-wheat bread over white bread whenever possible to up your fiber intake (fiber keeps you feeling fuller longer). ✓ Physically split a meal in half when it arrives at your table and ask for the to-go box right away. ✓ Share a side dish or dessert with someone.

Best bets for weight loss Here we show you the top-three menu picks from three popular restaurants. Choose one item from the entrées and one from the sides (or even pick two sides for a meal). This information can help you make smart, caloriebalanced choices to control your weight.

18


Panera Bread Entrée

Cal

Fat

Carb

Prot

Half Smoked Turkey Breast on Country

310

9

40

17

Low-Fat Vegetarian Black Bean Soup, 12 oz

140

2

26

6

Half Asiago Roast Beef on Asiago Cheese

360

16

29

24

Side

Cal

Fat

Carb

Prot

Full Fresh Fruit Cup, sml

70

0

19

1

Half Classic Café Salad

90

5

9

1

Shortbread Cookie, Petite

90

5

9

1

Entrée

Cal

Fat

Carb

Prot

Jr. Cheeseburger

270

11

26

15

Grilled Chicken Go Wrap

250

10

24

17

Chicken Caesar Salad w/ Light Classic Ranch

270

12

12

29

Side

Cal

Fat

Carb

Prot

Side Salad w/ Balsamic Vinaigrette

125

6

16

1

Sour Cream & Chives Baked Potato

320

4

63

8

Chili, sml

190

6

19

14

Wendy’s


19

Eat’n Park Entrée

Cal

Fat

Carb

Prot

Hamburger, 1/3 lb

495

26

32

31

Chargrilled Chicken, 4 oz

139

4

0

25

Hot Turkey Sandwich

260

5

27

24

Side

Cal

Fat

Carb

Prot

Garden Salad

102

3

16

3

Vegetable Beef Barley Soup, cup

103

3

13

6

Rice Pilaf

137

4

23

4

Heart Disease or High Cholesterol Diet is an important part of treatment for high cholesterol (which can increase your risk for heart disease if left unchecked). If you have this condition, perhaps your doctor told you to follow a lowfat diet. If so, you need to pay close attention to the amount of fats in foods, particularly saturated fat. The amount of saturated fat you need daily depends on your height, weight, and activity level; most men only need about 16 to 18 grams of saturated fat per day, and most women only need about 12 to 14 grams per day. Work to limit dietary cholesterol (which, by the way, is found only in animal products; so eat more plants!), but keep your focus on reducing saturated fat. Trans fats have also been linked to heart disease, so we

20


encourage you to limit them as much as possible. Talk with your doctor about consulting a registered dietitian for help changing your diet to lower your blood cholesterol. A lowfat diet should also be low in sugar and contain adequate amounts of fiber (about 20 to 30 grams per day).

Menu options for heart disease or high cholesterol ✓ Include more fish in your heart-healthy diet — just make sure it’s not fried. Choose grilled fish or seafood when it’s available. (Fish, especially tuna and salmon, is low in saturated fat and a great source of healthy omega-3 fatty acids.) ✓ Consider choosing smaller portions of foods you love. If you have a craving for French fries, choose the smallest order and “count” that fat as part of your overall fat intake for the day. ✓ Look for foods that also add some fiber to your meal, such as a green salad or veggie toppings for your sandwich. This simple effort increases your overall daily fiber intake and adds important vitamins and minerals to your diet. ✓ Skip the cheese on your sandwich and save about 10 grams of fat (7 of which are saturated) and 80 to 120 calories. ✓ Be aware that there may be some “hidden fat” in your diet because not all foods come with complete nutritional information.


21

Best bets for heart disease or high cholesterol Keeping your heart healthy is serious business, even when you’re eating out. Choosing foods that are lower in saturated fats and sodium may help reduce your risk of heart disease. Why? Because saturated fats can raise blood cholesterol, and sodium is related to high blood pressure — a risk factor for heart disease. Fiber’s important too; it helps lower cholesterol. You can use the following restaurant choices and menu items if you’re trying to eat heart healthy. Pick one entrée option and one side option for a balanced meal.

Red Lobster Entrée

Cal

Fat

Sfat

Sod

Grouper, full portion

365

3

1

370

Walleye, half portion

175

2

0

410

Wood-Grilled Fresh Salmon

210

9

2

235

Side

Cal

Fat

Garden Salad

90

3

Sfat Fiber* 0

NP

Fresh Broccoli

45

1

0

NP

Wild Rice Pilaf

180

3

1

NP

*This restaurant didn’t process this information, but these foods each contribute approximately 1 to 3 grams of fiber per serving.

22


Sheetz Entrée

Cal

Fat

Sfat

Sod

Roast Beef Ciabatta Sandwich

231

4

1

651

Chicken Breast Sandwich on Wheat Bun w/o cheese, condiments, or toppings

340

6

2

980

Taco Salad w/o dressing or toppings

254

10

2

173

Side

Cal

Fat

Sfat

Fiber

Garden Salad w/o dressing or toppings

27

0

0

2

Bag of Fryz

162

6

2

2

Wildberry Banana Smoothie, reg (16 oz)

349

0

0

4

Entrée

Cal

Fat

Sfat

Sod

Demi Chicken Sandwich on Baguette

370

9

2

850

Egg on a Bagel

360

4

1

790

Thai Peanut Chicken Salad

240

8

0

280

Side

Cal

Fat

Sfat

Fiber

Chickpea & Tomato Salad, 6 oz

100

1

0

6

Tuscan Vegetable Soup, sml (8 oz)

110

4

2

2

70

0

0

1

Au Bon Pain

Fruit Cup, sml (6 oz)


23

High Blood Pressure Hypertension, or high blood pressure, increases your risk of heart disease or stroke. If your doctor has informed you that you have high blood pressure, be sure to follow his or her advice regarding your diet and medication. Losing weight (if you’re overweight) and choosing low-sodium foods helps regulate blood pressure. And because alcohol can raise blood pressure, consume no more than two drinks per day. (Note: Making sure you’re getting adequate amounts of calcium, vitamins, and minerals is important too.) Monitor the sodium content of your menu selections and pick dishes that contain less than 140 milligrams of sodium per serving. (Your total sodium for the day should be around 1,500 milligrams. However, if you can keep it below 2,500 milligrams, that’s a good place to start.)

Menu options for high blood pressure ✓ Skip the salt shaker. A single teaspoon of salt has 2,300 milligrams of sodium. ✓ Order the smallest-sized burger possible to save on sodium. ✓ Keep track of your beverages so you don’t consume too many calories (note that most drinks are fine sodium-wise). ✓ Be sure to check the sodium and calories for salads from various vendors. The house or garden salad is almost always going to beat the Caesar salad in these categories.

24


✓ Pick the “cup” portion of soup over the “bowl” portion to consume less sodium. Also opt for brothbased rather than cream-based soups. ✓ Choose fresh toppings, such as onion, tomato, and lettuce, rather than pickled items, such as jarred pepper strips or pickles. ✓ Say “no cheese” and save about 100 calories and up to 500 milligrams of sodium. ✓ Go for “half portions,” which are offered at many restaurants. They’re half the calories, half the fat, and half the sodium — and still yummy! ✓ Try a fruit cup or piece of fresh fruit as a side.

Best bets for high blood pressure Dining out when you have high blood pressure can be tricky, because there tends to be a lot of sodium in restaurant food. Look for a reasonable amount of calories per portion and compare some lower- and higher-sodium items.

UNO Chicago Grill Entrée

Cal Fat Sfat Sod

Roasted Eggplant, Spinach & Feta Flatbread Pizza, 1/3 of pizza

270 10

4

570

Grilled Rosemary Chicken, 1/2 of dish

260 21

3

630

Grilled BBQ Salmon, 1/2 of dish

290 17

3

280

Side

Cal Fat Sfat Sod

House Side Salad

80

5

1

90

Veggie Soup

90

1

0

620

Brown Rice w/ Cranberries & Mango 180

5

1

85

25


P.F. Chang’s China Bistro Entrée

Cal

Fat

Sfat Sod

Dynamite Shrimp, 1/2 of dish

290

12

2

285

Hong Kong Beef w/ Snow Peas, 1/2 of dish

310

14

3

926

Chang’s Lemon Scallops, 1/3 of dish

243

10

2

540

Side

Cal

Fat

P.F. Chang’s Vegetarian Fried Rice, 1/4 of dish

190

2

Sfat Sod 0

230

White Rice Steamed, 6 oz

220

0

0

0

Spicy Green Beans, sml, 1/2 of dish

110

6

1

720

Entrée

Cal

Fat

Hamburger

250

9

4

520

Chicken McNuggets, 4 pc

190

12

2

400

Filet-O-Fish

380

18

4

640

Side

Cal

Fat

French Fries, sml

230

11

2

160

20

0

0

10

160

2

1

85

McDonald’s

Side Salad Fruit ’n Yogurt Parfait

Sfat Sod

Sfat Sod

Diabetes Diet plays a huge role in the management of diabetes, so if you have this disease, you want to pay close attention

26


to how much and when you eat. Because having diabetes increases your risk for heart disease, maintain a low fat intake in addition to watching your blood sugar. Distribute your carbohydrate intake throughout the day with a fairly equal amount at each meal. Most people need about 45 to 60 grams of carbohydrates per meal, but this amount can vary depending on individual needs. Check with your dietitian (RD) or a certified diabetes educator (CDE) about a meal plan that’s just right for you.

Menu options for diabetes ✓ Look for special healthy menu items such as grilled or baked seafood, vegetable soup, egg white omelets, or a turkey sausage patty. ✓ Assess portion sizes by using this guide to determine calories, carbohydrates, and fat per serving and modify your serving appropriately by either sharing an entrée or getting a to-go box. And always skip the jumbo or supersized portions. ✓ Choose a lowfat appetizer as a meal and order a side salad to go with it. ✓ Pick salads with dressing on the side or steamed vegetables for side dishes. ✓ Make up for a fast-food meal that’s overboard on fat or sodium by consuming lower-fat, lower-sodium foods at other meals and snacks. ✓ Look for foods that are high in fiber. ✓ Skip the cheese, or extra cheese, because it racks up 100 calories or more per ounce.


27

✓ Share restaurant potatoes with a friend; they’re usually so large they may have 50 grams of carbohydrates each! ✓ Watch out for what sounds like a better choice. Items such as fat-free muffins may not contain fat, but they may contain plenty of sugar and calories.

Best bets for diabetes If you have diabetes, you don’t have to limit your diet to steamed veggies when going out, but you do need to take a good look at total calories and carbohydrates. When you order a sandwich, choose a side that’s lower in carbohydrates. Also remember to space out carbs throughout the day, keep saturated fat under control, and make fiber your friend by consuming about 20 to 25 grams of it per day. (If you currently consume a low-fiber diet, add fiber gradually and be sure to drink plenty of water to avoid a bellyache.)

Chili’s Entrée

Cal

Spicy Garlic & Lime Grilled Chicken

170

Carb Sfat 7

2

Fiber 0

Guiltless Grilled Salmon

400

8

6

3

Fajita Pita Beef

490

51

4

3

Side

Cal

Chicken Tortilla Soup, cup

130

10

3

1

Southwestern Vegetable Soup, cup

100

13

2

2

Kettle Black Beans

110

20

0

6

Carb Sfat

Fiber

28


Buffalo Wild Wings Entrée

Cal

Jerk Chicken Sandwich

530

Wings w/ Sauce, 1

Carb Sfat 56

3

Fiber 3

72

0

1

0

Grilled Chicken Salad w/o dressing

409

31

17

6

Side

Cal

Potato Wedges Regular

280

40

4

5

Side Salad

210

14

5

4

Coleslaw

170

6

0

0

Entrée

Cal

Carb

Sfat

Fiber

Turkey & Wild Rice Soup

120

21

0

1

Chicken Salad Sandwich

380

54

2

3

Egg, Cheese Sandwich

360

34

13

1

Side

Carb Sfat

Fiber

Tim Hortons

Cal

Carb

Sfat

Fiber

Old Fashioned Plain Timbit

70

5

3

0

Hearty Vegetable Soup

70

14

0

3

100

12

1

1

Hashbrown

Chapter 3

Healthy Dining Out Tips for Children and Athletes In This Chapter ▶

Eating out with the kids

▶

Picking the right menu items for top-notch athletic performance

E

ating well isn’t just important if you have health issues. It’s also important for growing kids and athletes — even if it seems like they could get away with eating just about anything. As Chapter 2 points out, eating a healthy diet and making proper choices when dining out is one strategy to managing disease, but making smart choices helps in preventing disease. This chapter offers some dining-out tips for kids (or more accurately parents wanting to make the most nutritional choices possible for their kids) and jocks who want to make the best choices to stay on top of their game. Note: Nutrition data in this chapter is presented in whole numbers for simplicity’s sake. Also, keep in mind that things such as dressings, toppings, and condiments up the numbers for any menu item.

30


Nutrition Tips for Kids Good nutrition is important to a child’s health and development. As a parent, you set the tone at the table because you’re the one your kids look up to when it comes to eating habits and food choices. Your job is to provide your child with a variety of nutritious foods and beverages to choose from, and this rule of thumb applies when you eat out as well. You can’t force healthy food on your child (or on any adult for that matter), but the more often kids are exposed to healthy food, the more likely they’ll be to try it and eventually include it in their own healthy diet as adults. Unless your 6-year-old has a wallet full of cash and a driver’s license, you determine how often you eat out and what your child is allowed to have. For instance, if your child balks at choosing milk with fast-food meals, then simply drive away and say, “Either milk with meals or no fast food.” Sure, they may have a tantrum once, but they’ll get the idea the next time around. Try to limit restaurant or fast-food meals to no more than twice a week and eat the rest of the week’s meals at home. Also try to eat at least one meal a day as a family. Even if it’s just sandwiches and fruit, a quick meal together is important. Use the time together to chat about what’s going on in your child’s life.

Menu options for kids ✓ Look beyond the kids’ menu. Sometimes a side salad, soup, or shared appetizer is a better bet.

Chapter 3: Healthy Dining Out Tips for Children and Athletes

31

✓ Allow your child to pick her entrée and then set rules about sides and beverages. Try to include a fruit or veggie (not French fries every time). ✓ Make lowfat milk the beverage of choice to accompany your child’s meals. ✓ Don’t be persuaded by the idea of a “big kids’” meal unless you want your kid to be too big. The portion size of the regular kids’ meal provides plenty of calories. ✓ Avoid soft drinks and other sugar-sweetened beverages. These drinks account for a large portion of calories in the diets of many overweight children. ✓ Don’t force your son or daughter to become a member of the “clean-plate club.” If your child says he’s done, he’s done. ✓ Pick up healthy to-go options for road trips, like an apple side dish or a small yogurt smoothie, rather than chips.

Best bets for kids Eventually, every parent ends up at Chuck E. Cheese with their kid. Sure, it isn’t the healthiest place to eat, but you can make smart choices for your children at this or any restaurant. Opt for smaller portion sizes and menu items that are low in fat and sugar to help control overall calories. (A little sugar is okay, but you need to set limits because sugar contributes excessive calories to one’s diet.) Pick one entrée and one side for a balanced meal at these kid-friendly restaurants.

32


McDonald’s Entrée

Cal

Sugar

Sfat

Fiber

Hamburger

250

6

4

2

Chicken McNuggets, 4 pc

190

0

2

0

Ranch Snack Wrap (Grilled) 270

2

4

1

Side

Cal

Sugar

Sfat

Fiber

French Fries, sml

230

0

2

3

Apple Dippers (no dip)

35

6

0

0

Side Salad

20

2

0

1

*The best bet for a lowfat, low-calorie meal? A Chicken McNugget Happy Meal (4pc) with fruit and lowfat milk.

Subway Entrée

Cal

Sugar

Sfat

Fiber

Veggie Delite Kids Pak Sandwich on mini wheat w/ std toppings & no cheese

150

3

0

3

Black Forest Ham Kids Pak 180 Sandwich on mini wheat w/ std toppings & no cheese

4

1

3

6” Turkey Breast on wheat 280 w/ std toppings & no cheese

6

1

5

Cal

Sugar

Sfat

Fiber

Roasted Chicken Noodle Soup

80

2

1

1

Veggie Delite Salad w/o dressing or croutons

50

4

0

4

Minestrone Soup

90

4

0

3

Side


33

Chuck E. Cheese Entrée

Cal

Sfat

Fiber

Medium Cheese Pizza, 1 slice

155

2

1

Medium Veggie Combo Pizza, 1 slice

160

2

2

Sandwich Platter, 1/12 of sandwich

183

2

1

Side

Cal

Sfat

Fiber

Side Fruit Garnish

65

0

1

Mandarin Oranges

56

0

1

183

2

2

Carrot Sticks w/ Ranch

Nutrition Tips for Athletes Any athlete who has had a bad day on the court, the track, the bike, or the field wants to pay particular attention to his or her eating-out habits. Even in tip-top shape, athletes discover that their performance often directly correlates to how well they eat and hydrate (and rest and train). In general, an athlete should consume a diet that’s adequate in calories, rich in complex carbohydrates, and low in fat. This section gives you some pointers so you can play to win every time, even if you’re eating on the go. (Note: These guidelines apply to your day-to-day lifestyle, so if you just finished a marathon or triathlon, go ahead and eat or drink whatever you like!)

34


Menu options for athletes ✓ Aim to get some lean protein with your meal. At salad bars, choose beans or cottage cheese. When it’s entrée time, go for grilled chicken or fish. ✓ Ask for the vegetable of the day or a fruit rather than French fries or another starch. ✓ Order water with meals to help you stay hydrated. ✓ Limit fried food, which just adds fat to your diet with minimal nutrients. Choose baked, grilled, or broiled entrées and side dishes most often. ✓ Skip the appetizer, unless you want to have it as a meal; in that case, go ahead and share it. (Appetizers alone can have up to 1,500 calories!) ✓ Select a cup of soup and salad for a healthy, lowfat lunch. Even if you want to splurge on a cream soup, a small portion is fine. ✓ Choose side or garden salads rather than big, fancy salads (which can have upwards of 1,200 calories).

Best bets for athletes Most athletes can afford to eat a few more calories than non-athletes. However, the quality of those calories is important. Consider carbohydrates for energy and protein for muscle maintenance and performance. Also pay attention to saturated fat to help keep your heart healthy.


35

Chili’s Entrée

Cal

Carb

Sfat

Prot

Chicken Tortilla Soup, cup

130

10

3

7

Guiltless Buffalo Chicken Sandwich

390

46

2

36

Chili’s Classic Sirloin w/ toast

540

20

10

33

Side

Cal

Carb

Sfat

Prot

Side Salad Caesar w/ dressing

350

13

6

6

Kettle Black Beans

110

20

0

6

90

3

1

1

Portobello Mushroom

Romano’s Macaroni Grill Entrée

Cal

Carb

Sfat

Prot

Shrimp Portofino (lunch portion)

560

37

14

26

1/2 Brick Oven Meatball Sandwich (Romano’s Duo & Trio)

540

43

12

24

Cappellini Pomodoro

390

55

2

10

Side

Cal

Carb

Sfat

Prot

25

4

0

3

Tomato & Cheese Tortellini Soup, cup

240

21

6

9

Side Garden Salad w/ dressing

240

20

4

5

Side Steamed Broccoli

36


Steak ’n Shake Entrée

Cal

Carb

Sfat

Prot

Apple Walnut Harvest Salad w/ Grilled Chicken

410

45

4

26

Single Steakburger

280

30

5

12

Grilled Chicken Sandwich

400

51

2

25

Side

Cal

Carb

Sfat

Prot

Apples ’N Grapes

80

20

0

0

Cottage Cheese w/ Pineapple Ring

150

10

4

14

Garden Salad, sml

45

8

0

2

Part II

Restaurant Guide

D

In this part . . .

o you often assume that the salad on the menu is your best bet? Not sure whether you should order the chicken or the fish at McDonald’s if you’re trying to watch your fat intake? Did you know that some appetizers contain enough calories for the whole day? We reveal all the mysteries and facts in this part, which presents nutrition information for 150 popular restaurants. Use this data to make informed decisions about what you’re eating so you can continue to create balance in your diet even when you’re not wearing that “Kiss the Cook” apron.

Sfat

Sod

Carb

Fiber

Sugar

Prot

2590 1280 1250 1320 1440 1690 950 1310 730 590 940 820 1400 840 1330 1440 1600 1200 930

173 86 80 86 87 107 53 59 54 24 46 41 100 24 82 89 107 71 67

54 36 25 27 37 40 10 11 10 5 20 12 50 20 27 30 30 33 22

6830 3160 2270 2500 4270 3920 760 2490 1490 2150 2800 2240 1940 3150 2400 2680 2540 3640 2290

182 84 80 82 90 133 105 180 40 58 84 68 65 64 114 118 125 76 52

16 4 3 3 5 17 10 13 3 4 6 4 7 7 12 14 16 4 6

NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP

100 43 51 56 71 49 14 15 22 36 45 43 61 25 34 42 35 58 31

1160 1240 1170 1110 1150 710 790 720 660 690

69 55 69 55 55 49 35 49 35 35

16 11 16 11 11 14 9 14 9 9

3730 3070 3840 2800 3400 2000 1340 2120 1070 1670

66 117 67 84 90 8 59 9 26 32

8 8 8 8 8 2 3 3 2 2

NP NP NP NP NP NP NP NP NP NP

70 71 71 70 71 61 61 61 61 62

230 1010 300 210 1030 1060 800 250 940 900 410 1310 1250 1310

15 67 27 18 77 77 56 14 62 66 29 95 76 81

7 16 5 4 14 22 10 3 11 15 5 15 11 17

390 1680 490 340 2240 2130 1610 940 2650 1780 500 1210 2290 2590

12 52 12 8 57 49 25 20 62 25 25 85 92 104

2 6 3 2 7 6 6 2 10 6 3 11 9 13

NP NP NP NP NP NP NP NP NP NP NP NP NP NP

13 55 5 4 31 47 52 13 47 50 15 36 53 46

Cal

Description & Serving

39

Fat

Applebee’s

Applebee’s Appetizer Appetizer Sampler Cheese Quesadilla Grande Cheeseburger Sliders Cheeseburger Sliders w/ Applewood Smoked Bacon Chicken Quesadilla Grande Chili Cheese Nachos Chips & Spicy Chipotle Lime Salsa Crunchy Onion Rings Dynamite Shrimp Grilled Chicken Wonton Tacos Mozzarella Sticks Pork Wonton Tacos Potato Skins Potato Twisters Queso Blanco Queso Blanco w/ Chili Spinach & Artichoke Dip Steak Quesadilla Towers Veggie Patch Pizza

Wings Boneless Buffalo Wings, Classic Boneless Buffalo Wings, Honey BBQ Boneless Buffalo Wings, Hot Boneless Buffalo Wings, Southern BBQ Boneless Buffalo Wings, Sweet & Spicy Buffalo Chicken Wings, Classic Buffalo Chicken Wings, Honey BBQ Buffalo Chicken Wings, Hot Buffalo Chicken Wings, Southern BBQ Buffalo Chicken Wings, Sweet & Spicy

Salad Applebee’s House Salad, side Apple Walnut Chicken Salad w/ dressing, reg Caesar Salad w/ dressing, side Caesar Salad, lunch combo Crispy Shrimp Caesar Salad w/ dressing, reg Fried Chicken Salad w/ dressing, reg Grilled Chicken Caesar Salad w/ dressing, reg Grilled Shrimp ’N Spinach Salad, lunch combo Grilled Shrimp ’N Spinach Salad w/ dressing, reg Grilled Steak Caesar Salad w/ dressing, reg Oriental Chicken Salad, lunch combo Oriental Chicken Salad w/ dressing, reg Oriental Grilled Chicken Salad w/ dressing, reg Pecan-Crusted Chicken Salad w/ dressing, reg

Sod

Carb

Fiber

Sugar

Prot

Santa Fe Chicken Salad w/ dressing, reg Weight Watchers Paradise Chicken Salad Weight Watchers Steak & Potato Salad

Sfat


Fat

Applebee’s Cal

40

1310 340 380

95 4 12

25 1 4

3450 2060 1860

57 35 32

10 NP 6 NP 6 NP

60 45 35

390 440 320 360 140 160 160 180 310 350 260 270 230 250 390 420

28 31 23 26 4 4 7 8 21 24 15 16 13 14 26 28

13 14 14 16 1 1 3 3 12 14 9 10 6 7 13 14

1140 1270 1490 1690 990 1120 1380 1570 890 1000 1200 1340 1200 1350 970 1060

24 27 17 18 15 17 17 18 20 22 16 17 25 27 21 15

2 2 2 2 1 1 2 2 1 1 2 2 2 3 3 5

NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP

16 18 12 13 12 13 8 10 11 13 15 15 5 5 25 28

970 930 1250 1320 1170 1100 790 1110 1440 1140 1220 550 640 1150 740 1020 740 920 1130 590 840 860 970 1160 1060 1140

60 58 80 86 69 73 46 66 103 72 82 21 48 82 33 48 42 50 65 37 50 58 39 75 62 59

22 22 25 27 24 24 15 26 43 25 25 4 16 28 11 15 8 16 21 12 18 10 15 22 28 11

1630 1660 2270 2500 2650 1920 1180 2540 3610 2130 2210 1410 1840 3560 1830 2040 1790 3280 3460 1630 2450 1190 2620 2750 3630 3170

50 50 80 82 77 53 50 69 44 68 68 64 25 49 50 89 54 61 77 50 75 63 87 77 63 122

3 3 3 3 5 3 3 5 4 3 5 10 4 7 3 3 4 4 3 1 2 4 4 6 4 6

NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP

57 54 51 56 60 57 46 60 76 54 53 28 27 54 62 55 37 55 56 22 38 22 68 46 63 32

Soup/Chili Baked Potato Soup, lunch combo Baked Potato Soup, bowl Broccoli Cheddar Soup, lunch combo Broccoli Cheddar Soup, bowl Chicken Noodle Soup, lunch combo Chicken Noodle Soup, bowl Chicken Tortilla Soup, lunch combo Chicken Tortilla Soup, bowl Clam Chowder, lunch combo Clam Chowder, bowl French Onion Soup, lunch combo French Onion Soup, bowl Tomato Basil Soup, lunch combo Tomato Basil Soup, bowl Chili, lunch combo Chili, bowl

Burger/Sandwich/Wrap Bacon Cheddar Cheeseburger Cheeseburger Cheeseburger Sliders Cheeseburger Sliders w/ Bacon Cowboy Burger Fire Pit Bacon Burger Hamburger Philly Burger Quesadilla Burger Southwest Jalapeño Burger Steakhouse Burger w/ A.1. Steak Sauce Veggie Burger Applebee’s Reuben, lunch combo Applebee’s Reuben Bacon Cheese Chicken Grill BBQ Pulled Pork Sliders Blackened Tilapia Sandwich California Turkey Club Classic Club House Grill French Dip Sliders, lunch combo French Dip Sliders Hand-Battered Fish Sandwich Honey BBQ Chicken Sandwich Zesty Ranch Chicken Sandwich Chicken Fajita Rollup Oriental Chicken Rollup

Fat

Sfat

Sod

Carb

Fiber

Sugar

Prot

41

Cal

Applebee’s

Chicken Chicken Fried Chicken Chicken Parmesan Chicken Tenders Basket Chicken Tenders Platter Crispy Orange Chicken Fiesta Lime Chicken Grilled Dijon Chicken & Portobellos Margherita Chicken Sizzling Chicken w/ Spicy Queso Blanco

1230 1400 1020 1320 1550 1250 450 710 570

59 63 61 79 58 70 15 25 22

12 20 11 14 11 16 6 7 8

3400 3680 2170 2760 3520 4380 1790 2350 2530

112 126 83 105 204 97 30 65 39

11 14 7 10 12 9 6 7 6

NP NP NP NP NP NP NP NP NP

61 83 36 49 64 60 54 54 54

Combination Riblet & Chicken Tenders Basket Riblet & Chicken Tenders Platter Shrimp ’N Parmesan Sirloin Steak & Fried Shrimp Combo Steak & Grilled Shrimp Combo Steak & Honey BBQ Chicken Combo Steak & Riblets Combo

1350 1870 660 650 530 600 1040

74 102 42 34 35 15 50

18 26 17 9 9 6 20

3210 4780 2230 2220 1950 2170 3470

113 151 5 37 2 37 57

7 10 0 2 0 0 1

NP NP NP NP NP NP NP

59 89 65 50 51 78 94

Fajitas Sizzling Skillet Fajitas - Chicken Sizzling Skillet Fajitas - Combo Sizzling Skillet Fajitas - Shrimp Sizzling Skillet Fajitas - Steak

1360 1450 1380 1400

50 64 62 53

23 26 25 24

6040 6700 6430 6800

152 154 153 155

12 12 12 12

NP NP NP NP

77 77 52 78

Pasta Chicken Broccoli Pasta Alfredo Florentine Ravioli w/ Chicken Provolone-Stuffed Meatballs w/ Fettucine Shrimp Fettuccine Alfredo Bowl Teriyaki Chicken Pasta Teriyaki Shrimp Pasta Three-Cheese Chicken Penne, lunch combo Three-Cheese Chicken Penne

1360 1320 1530 1440 470 460 960 1470

75 88 93 85 9 9 53 79

39 42 44 41 2 2 23 37

2510 3570 3820 3320 2740 3250 2040 3030

108 71 113 110 77 77 73 124

9 6 10 9 13 13 5 8

NP NP NP NP NP NP NP NP

66 65 59 63 35 31 48 69

Pork Applebee’s Riblets Basket Applebee’s Riblets Platter Double-Glazed Baby Back Ribs - Half Rack Double-Glazed Baby Back Ribs - Full Rack

1190 1820 1000 1460

57 88 52 75

19 29 14 24

3340 5630 2270 3620

108 161 98 129

6 8 7 7

NP NP NP NP

64 100 38 70

Seafood Double Crunch Shrimp Garlic Herb Salmon Grilled Shrimp & Island Rice Hand-Battered Fish & Chips New England Fish & Chips Orange Glazed Salmon Sizzling Asian Shrimp

1290 750 360 1560 1910 780 860

71 38 4 107 137 24 33

13 9 1 18 24 5 7

3270 2600 2290 1980 3150 2940 3990

131 56 55 107 121 96 120

10 5 5 10 12 6 7


34 46 29 47 50 47 30

Description & Serving Entrée

Fat

Sfat

Sod

Carb

Fiber

Sugar

Prot

Applebee’s Cal

42

390 710 1260 250 590 670 1050

14 42 61 12 39 47 66

6 11 15 5 18 21 22

1520 2280 3840 860 550 950 3210

26 30 118 0 0 3 49

5 4 10 0 0 0 6


43 54 59 35 60 57 66

380 300 600 540 90 150 400 330 460 610 50

29 23 34 30 0 5 19 18 36 42 0

19 7 11 6 0 1 4 4 21 17 0

520 390 1520 750 0 680 720 900 720 1330 340

28 19 57 62 24 22 51 38 28 41 9

2 1 7 6 3 3 4 4 2 4 3

NP NP NP NP NP NP NP NP NP NP NP

5 4 17 7 0 4 5 6 10 18 3

Lunch/Dinner Chicken Fingers Corn Dog Fried Shrimp Grilled Cheese Hot Dog Mini Cheeseburger, 1 Mini Cheeseburgers, 2 Mini Hamburger, 1 Mini Hamburgers, 2 Pasta w/ Marinara Sauce

240 250 230 620 330 430 730 390 660 360

14 13 14 35 18 30 46 27 40 7

3 4 3 13 7 9 16 7 12 2

600 860 540 1440 750 610 1110 490 870 1060

11 28 16 51 31 23 46 23 46 60

1 1 0 2 0 0 1 0 1 5


18 6 9 23 11 17 33 15 29 14

Side Applesauce Celery w/ dressing Fries Steamed Broccoli

50 240 400 25

0 23 19 0

0 4 4 0

0 440 720 25

12 5 51 4

0 2 4 3

NP NP NP NP

0 2 5 3

Dessert Hot Fudge Sundae Oreo Cookie Milkshake Oreo Cookie Sundae Strawberry Sundae Vanilla Sundae

380 790 380 280 250

20 42 21 15 15

14 26 12 9 9

135 450 180 80 80

49 98 46 33 26

0 1 0 0 0

NP NP NP NP NP

4 12 4 3 3

240 210 210

25 23 18

5 4 3

250 330 460

0 1 13

0 NP 0 NP 0 NP

1 0 0

Description & Serving Steak Asiago Peppercorn Steak w/ sides Bourbon Street Steak Chicken Fried Steak w/ potato, gravy, & vegetable House Sirloin, 7 oz New York Strip, 12 oz Ribeye, 12 oz Sizzling Steak & Cheese

Side Baked Potato Breadstick Chili Cheese Fries Crunchy Onion Rings Fresh Fruit Fried Red Potatoes Fries Garlic Mashed Potatoes Loaded Baked Potato Loaded Mashed Potatoes Seasonal Vegetables

Kids

Dressing/Condiment/Topping Bleu Cheese Dressing Buttermilk Ranch Dressing Dijon Honey Mustard Dressing

Fat

Sfat

Sod

Carb

Fiber

Sugar

Prot

43

Cal

Applebee’s — Arby’s

150 220 50 210 390 45 230 140 230

15 24 5 23 21 3 17 15 16

3 5 1 4 4 1 3 5 9

480 250 150 330 1270 280 1070 220 1150

2 1 3 1 35 5 2 1 4

0 0 2 0 2 0 0 0 0


0 1 0 0 14 0 16 1 17

1290 370 1580 470 380 1100 910 390 840

63 17 76 32 20 64 34 24 48

31 9 46 19 14 33 16 14 30

740 200 940 260 135 800 990 250 430

172 51 218 44 49 116 145 37 101

6 2 7 2 0 2 3 1 4


16 4 18 4 4 13 9 6 9

29 31 45 15 21 30 23 17 26 31 60 40 10 22 25 15 21 32 35 17 21 19 33 12 13 20 0

8 10 15 4 6 10 5 4 8 9 22 13 6 10 12 9 10 13 15 7 8 7 12 2 2 7 0

1367 2005 1849 786 1028 1446 1240 1315 1734 1160 4700 1579 190 651 850 918 1138 784 982 1058 1220 1586 1431 490 492 480 25

50 51 50 28 29 30 39 29 31 28 107 30 21 23 23 22 23 23 23 40 40 41 40 49 44 0 20

2 2 2 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 2 2 2 2 1 1 0 0

2 3 2 3 3 4 3 4 4 3 4 3 2 3 3 3 4 3 3 5 5 6 5 26 11 0 11

16 25 21 5 9 17 15 14 21 10 7 18 3 11 14 14 19 12 15 17 20 26 22 4 6 6 0

Description & Serving Mexi-Ranch Dressing Bleu Cheese Dipping Sauce Guacamole Ranch Dipping Sauce Fried Shrimp Grilled Onions Grilled Shrimp Sautéed Garlic & Mushrooms Shrimp ’N Parmesan

Dessert Blue Ribbon Brownie Brownie Bite Chocolate Chip Cookie Sundae Chocolate Mousse Shooter Hot Fudge Sundae Shooter Maple Butter Blondie Sizzling Apple Pie Strawberry Cheesecake Shooter Triple Chocolate Meltdown

Arby’s Breakfast Bacon, Egg, & Cheese Wrap Ham, Egg, & Cheese Wrap Sausage, Egg, & Cheese Wrap Biscuit, plain Bacon Biscuit Bacon, Egg, & Cheese Biscuit Chicken Biscuit Ham Biscuit Ham, Egg, & Cheese Biscuit Sausage Biscuit Sausage Gravy Biscuit Sausage, Egg, & Cheese Biscuit Croissant Bacon & Egg Croissant Bacon, Egg, & Cheese Croissant Ham & Cheese Croissant Ham, Egg, & Cheese Croissant Sausage & Egg Croissant Sausage, Egg, & Cheese Croissant Egg & Cheese Sourdough Bacon, Egg, & Cheese Sourdough Ham, Egg, & Cheese Sourdough Sausage, Egg, & Cheese Sourdough Blueberry Muffin French Toastix Sausage Patty Breakfast Syrup

515 575 689 273 340 461 417 323 444 436 1040 557 190 337 378 281 361 433 475 392 437 442 556 320 312 210 78

Sod

Carb

Fiber

Sugar

Prot

Arby’s Melt Beef ’n Cheddar, reg Beef ’n Cheddar, med Beef ’n Cheddar, lrg Bacon Cheddar Roastburger Bacon Cheddar Roastburger w/ Double Meat All American Roastburger All American Roastburger w/ Double Meat Bacon & Bleu Roastburger Bacon & Bleu Roastburger w/ Double Meat Super Roast Beef Roast Beef Sandwich, lrg Roast Beef Sandwich, med Roast Beef Sandwich, reg Ham & Swiss Melt Sandwich Arby-Q Chicken Bacon & Swiss - Crispy Chicken Cordon Bleu Sandwich - Crispy Chicken Fillet Sandwich - Crispy Chicken Bacon & Swiss - Roast Chicken Cordon Bleu Sandwich - Roast Chicken Fillet Sandwich - Roast Roast Chicken Club Sandwich Roast Turkey Ranch & Bacon Sandwich Pecan Chicken Salad Sandwich Corned Beef Reuben Sandwich Roast Ham & Swiss Sandwich Roast Turkey & Swiss Sandwich Ultimate BLT Sandwich BBQ Bacon Cheddar Roastburger Fajita Flatbread Melt - Roast Beef Fajita Flatbread Melt - Roast Chicken French Dip & Swiss Toasted Sub Classic Italian Toasted Sub Philly Beef Toasted Sub Turkey Bacon Club Toasted Sub

Sfat

Description & Serving Sandwich/Sub

Fat

Arby’s Cal

44

298 440 536 657 443 562 412 531 466 585 399 547 415 320 268 340 544 577 488 439 472 383 498 818 769 590 691 708 779 581 514 470 533 596 610 605

12 21 27 36 18 27 18 27 23 32 19 28 21 14 8 11 25 28 23 18 20 16 20 38 39 32 31 30 45 25 35 26 19 27 30 24

4 6 9 12 8 12 7 11 9 12 6 12 9 5 3 4 7 7 4 6 6 3 7 11 10 9 8 8 11 10 13 8 8 7 9 6

922 1275 1701 2309 1448 1980 1305 1837 1397 1929 1061 1869 1379 953 1042 1089 1632 1936 1210 1343 1646 921 1540 2146 1240 1685 1952 1677 1571 2128 1716 1608 2169 1831 1549 1701

36 43 44 46 44 44 45 45 44 44 40 41 34 34 35 48 50 47 47 40 37 37 46 75 79 55 75 74 75 61 28 30 67 65 62 65

2 2 2 3 2 2 2 2 2 2 2 3 2 2 1 2 2 2 2 2 2 2 2 5 9 3 5 5 6 3 2 2 3 3 3 3

5 8 8 8 7 7 9 9 8 8 10 6 5 5 6 18 9 7 6 10 8 7 9 17 17 6 19 17 18 17 3 4 3 4 3 3

16 22 32 42 23 36 19 32 21 34 21 42 31 21 17 17 32 37 26 30 34 23 30 46 30 32 33 41 23 25 26 28 29 25 29 35

363 529

16 24

3 4

930 1354

27 39

2 3

0 0

24 35

386 230 395 229

28 11 19 11

12 6 7 6

1420 801 857 579

11 9 25 9

3 3 4 3

5 5 5 6

21 22 25 20

Chicken Popcorn Chicken, reg Popcorn Chicken, lrg

Salad Chopped Italian Salad Chopped Turkey Club Salad Chopped Farmhouse Chicken Salad - Crispy Chopped Farmhouse Chicken Salad - Grilled

Sfat

Sod

Carb

Fiber

Sugar

Prot

Cheddar Fries, med Curly Fries, sml Curly Fries, med Curly Fries, lrg Jalapeno Bites, reg, 5 pc Loaded Potato Bites, reg, 5 pc Mozzarella Sticks, reg, 4 Onion Petals, reg Onion Petals, lrg Potato Cakes, 2

Fat

Description & Serving Side

45

Cal

Arby’s

546 338 496 604 305 353 426 248 480 246

33 20 29 36 21 22 28 17 33 18

5 4 5 7 9 7 13 3 5 4

1525 791 1160 1413 526 800 1370 249 482 391

62 39 58 70 29 27 38 26 51 26

6 4 6 7 2 2 2 2 3 2

0 0 0 0 3 0 5 5 10 0

7 4 7 8 5 11 18 3 6 2

77 15 62 105 22 130 230 180 11 129 158 44 249 92 30 25 13

6 0 5 11 1 12 24 17 1 12 16 0 26 0 2 2 0

2 0 1 2 0 2 4 3 0 2 4 0 4 0 0 0 0

301 177 173 74 140 460 390 240 782 151 277 343 278 27 0 182 158

1 4 3 0 3 5 2 8 2 6 2 11 3 23 4 2 3

0 0 0 0 0 0 0 0 0 0 0 0 0 0 1 0 0

1 1 1 0 3 4 2 7 0 5 1 8 3 21 3 0 3

5 0 0 0 0 0 1 1 0 0 1 0 0 0 1 0 0

272 234 272 90

10 14 12 0

4 3 2 0

740 548 698 10

34 27 20 22

2 3 1 2

5 0 0 19

16 3 18 0

380 364 209 620 611 620 572

14 13 10 17 17 17 18

7 7 5 10 10 10 11

287 269 163 449 485 454 458

58 58 27 101 99 101 86

3 1 0 1 1 1 0

37 35 17 98 95 97 85

4 4 2 16 16 16 17

90 0 0 100

0 0 0 0

0 0 0 0

0 0 0 0

23 4 4 25

0 0 0 0

23 0 0 25

0 0 0 0

Topping/Dressing/Condiment Bacon, 4 pc Arby’s Sauce Horsey Sauce Mayonnaise Packet Arby-Q Spicy Three Pepper Sauce Balsamic Vinaigrette Dressing Buttermilk Ranch Dressing Dijon Honey Mustard Dressing Buffalo Dipping Sauce Honey Mustard Dipping Sauce Ranch Dipping Sauce BBQ Dipping Sauce Tangy Southwest Sauce Bronco Berry Dipping Sauce Marinara Sauce Cheddar Cheese Sauce - side Ketchup Packet

Kids Junior Roast Beef Sandwich Curly Fries Popcorn Chicken Applesauce

Dessert Apple Turnover w/ Icing Cherry Turnover w/ Icing Gourmet Chocolate Chunk Cookies, 2 Chocolate Swirl Shake Jamocha Swirl Shake Chocolate Malt Swirl Shake Vanilla Shake

Beverage Mandarin Peach Iced FruiTea Diet Blackberry Iced FruiTea Diet Peach Iced FruiTea Passion Fruit Iced FruiTea

620 400 450 990 490 640 430 430 430 440 500 300 160 210 660 220 280 300 320 340 360 390 510 820 480 600 500 540 720 600 720 360 400 420 270 270 650 1270 910 790 1000 1140 930 1160 1690 1540 1090 55

56 77 68 61 69 53 57 56 58 59 63 55 44 58 38 31 46 28 49 54 57 54 74 72 83 75 66 86 65 85 64 74 60 57 50 50 58 41 42 60 60 61 61 42 60 58 64 12

Prot

Carb

4 4 0 0 0 6 0 0 1 1 3 14 6 13 11 9 9 9 11 10 10 13 2 6 6 3 3 8 0 2 5 13 16 13 14 16 2 14 5 1 3 6 5 14 7 23 5 2

Fiber

Sod

6 7 1 5 4 10 1 1 4 5 6 38 11 22 20 17 17 16 19 20 20 24 17 27 23 17 25 25 3 11 30 28 27 23 24 26 6 26 10 4 8 15 10 26 16 47 11 4

Sugar

Sfat


Fat

Au Bon Pain Cal

46

2 4 3 3 6 2 3 2 4 3 2 4 3 3 2 1 2 2 1 1 1 1 2 4 3 3 4 4 2 10 2 3 2 1 1 1 2 2 3 3 3 3 3 3 1 1 1 1

5 25 13 4 7 5 4 4 4 4 15 15 19 27 5 3 17 3 21 23 24 23 31 40 47 31 28 47 33 43 32 36 22 17 21 26 4 2 2 5 5 5 5 2 5 5 7 4

15 11 11 13 12 17 11 11 12 12 11 13 5 7 15 7 8 10 9 7 7 9 9 9 9 10 10 11 4 12 8 10 9 10 5 5 16 26 23 21 25 31 26 22 34 38 23 1

Au Bon Pain Breakfast Asiago Cheese Bagel Cinnamon Crisp Bagel Cinnamon Raisin Bagel Everything Bagel Honey 9 Grain Bagel Jalapeno Double Cheddar Bagel Onion Dill Bagel Plain Bagel Poppy Bagel Sesame Seed Bagel White Chocolate Toffee Bagel Braid Almond Croissant Apple Croissant Chocolate Croissant Ham & Cheese Croissant Plain Croissant Raspberry Cheese Croissant Spinach & Cheese Croissant Sweet Cheese Croissant Cherry Danish Lemon Danish Sweet Cheese Danish Blueberry Muffin Carrot Walnut Muffin Chocolate Chip Muffin Corn Muffin Cranberry Walnut Muffin Double Chocolate Chunk Muffin Low-Fat Triple Berry Muffin Raisin Bran Muffin Southwest Jalapeno Muffin Chocolate Orange Pecan Scone Cinnamon Scone Orange Scone Apple Strudel Cherry Strudel Bacon & Bagel Bacon & Egg Melt on Ciabatta Egg & Broccoli Baked Sandwich Egg on a Bagel Egg on a Bagel w/ Bacon Egg on a Bagel w/ Bacon & Cheese Egg on a Bagel w/ Cheese Portobello, Egg and Cheddar Prosciutto & Egg on Asiago Bagel Sausage, Egg & Cheddar on Asiago Bagel Smoked Salmon & Wasabi on Onion Dill Bagel Apple Croissants Tart, 1 oz

340 410 320 340 350 340 280 280 320 330 350 600 280 440 400 310 370 290 400 420 440 470 490 560 580 490 540 620 300 480 560 580 530 470 440 460 340 510 350 360 420 510 450 500 520 810 430 80

Sfat

Sod

Carb

Fiber

Sugar

Prot

Cinnamon Walnut Quinoa, 1 oz French Pecan Toast, 1 oz Pineapple Blueberry Cobbler, 1 oz Roasted Potatoes, 1 oz Sausage w/ Peppers & Onions, 1 oz Scrambled Eggs, 1 oz Southwest Corn Casserole, 1 oz Oatmeal, sml (8.75 oz) Blueberry Yogurt w/ Blueberries, sml (8.5 oz) Granola Topping, 2 oz Strawberry Yogurt w/ Blueberries, sml (8.5 oz) Vanilla Yogurt w/ Blueberries, sml (8.5 oz)

Fat


47

Cal

Au Bon Pain

45 70 45 35 50 35 60 150 250 230 250 220

3 4 2 1 5 3 4 3 3 8 2 3

0 2 0 0 2 1 2 0 2 1 2 2

0 45 35 110 90 90 85 10 135 75 135 180

4 8 8 6 1 1 4 28 50 37 50 41

1 0 1 1 0 0 0 4 0 3 0 0

1 4 4 0 1 1 2 1 43 11 43 32

2 2 1 1 2 3 3 6 8 5 7 9

690 700 660 560 680 660 670 680 550 810 680 470 720 690 700 810 370 440

28 27 21 13 32 24 30 24 25 41 27 16 30 30 31 32 9 15

11 10 6 3 15 5 12 8 9 16 9 3 11 10 13 13 2 5

1600 1680 1660 1500 1200 1560 1550 1460 1340 2290 1560 1180 1850 1160 1970 2040 850 980

60 71 81 83 65 66 73 67 62 71 68 60 76 71 59 79 49 50

4 5 5 6 4 4 6 4 6 4 3 11 4 5 2 3 3 3

6 4 18 18 2 5 7 6 5 5 5 8 8 5 2 16 3 3

47 46 36 29 30 43 27 48 19 41 40 29 44 42 45 47 22 27

330 400 360 460

5 10 8 18

2 5 2 8

1190 1230 830 1040

56 56 49 49

3 3 3 3

10 9 3 2

17 23 19 24

320 400

7 14

2 5

770 900

49 50

3 3

3 3

17 22

320 400

6 12

2 5

1000 1040

49 49

2 2

3 3

18 24

320 350 360 320 530 600

13 14 16 11 17 21

5 6 5 5 9 11

950 630 660 700 1930 1290

34 34 35 34 60 59

2 2 2 2 2 3

2 2 3 2 2 2

21 20 19 22 39 39

Sandwich/Wrap Arizona Chicken Sandwich Baja Turkey Sandwich BBQ Brisket Sandwich BBQ Chicken Sandwich Caprese Sandwich Chicken Pesto Sandwich Eggplant & Mozzarella Sandwich Mozzarella Chicken Sandwich Portobello & Goat Cheese Sandwich Prosciutto Mozzarella Sandwich Roast Beef Caesar Sandwich Spicy Tuna Sandwich Steakhouse on Ciabatta Tuna Melt Turkey Club Sandwich Turkey Melt Demi Chicken Sandwich on Baguette Demi Chicken Sandwich w/ Cheddar Cheese on Baguette Demi Ham Sandwich on Baguette Demi Ham Sandwich w/ Swiss Cheese on Baguette Demi Roast Beef Sandwich on Baguette Demi Roast Beef Sandwich w/ Brie Cheese on Baguette Demi Tuna Sandwich on Baguette Demi Tuna Sandwich w/ Cheddar Cheese on Baguette Demi Turkey Sandwich on Baguette Demi Turkey Sandwich w/ Swiss Cheese on Baguette Half Sandwich Ham & Swiss on Farmhouse Roll Half Sandwich Roast Beef & Brie on Farmhouse Roll Half Sandwich Tuna & Cheddar on Farmhouse Roll Half Sandwich Turkey & Swiss on Farmhouse Roll Whole Sandwich Ham & Swiss on Country White Whole Sandwich Roast Beef & Brie on Country Style Bread

Sod

Carb

Fiber

Sugar

Prot

Whole Sandwich Tuna & Cheddar on Country White Bread Whole Sandwich Turkey & Swiss on Country White Bread BBQ Brisket Wrap BBQ Chicken Wrap Chicken Caesar Asiago Wrap Mayan Chicken Hot Wrap Mediterranean Wrap Southwest Tuna Wrap Thai Peanut Chicken Wrap

Sfat


Fat

Au Bon Pain Cal

48

610

25

9

1330

63

3

4

37

530

14

8

1410

60

2

2

42

690 640 610 580 610 750 530

28 24 28 13 29 40 15

10 8 9 3 7 13 2

1730 1650 1440 1300 1770 1470 1340

82 83 61 93 73 66 79

8 9 5 6 8 7 6

16 16 9 6 9 11 16

32 29 34 24 18 39 30

300 220 250 230 70 300 310 290 240 240 110 330

11 12 15 12 2 13 17 16 8 12 4 19

5 6 7 5 0 6 1 6 0 2 0 8

690 480 1030 810 85 740 410 1230 280 480 280 930

25 18 7 23 13 18 29 12 19 15 10 14

6 3 3 7 3 3 3 3 4 4 4 4

7 4 4 3 3 4 10 2 5 5 5 4

24 11 24 11 3 28 20 23 22 20 11 27

230 210 170 200 90 140 170 120 90 210 170 230 160 110 120 80 50 60 80 110 160 110 130

13 10 1 14 3 5 8 5 2 12 10 12 9 2 2 3 1 3 3 5 1 3 5

7 2 0 6 0 2 4 1 1 5 5 6 4 0 0 2 0 0 1 2 0 0 2

660 720 740 660 640 850 700 590 700 680 1030 750 650 840 710 870 720 1020 690 870 290 400 770

20 17 30 13 15 19 17 14 12 18 18 27 15 20 21 13 9 8 10 13 29 17 18

1 2 17 1 2 1 1 1 1 1 2 2 1 5 7 1 2 2 2 2 16 5 2

4 3 2 5 6 4 3 1 2 5 4 7 2 3 4 4 3 4 3 3 4 2 10

6 12 10 7 1 7 5 4 6 6 4 6 4 5 7 2 2 1 3 5 10 5 4

Salad BBQ Chicken Salad Caesar Asiago Salad Chef’s Salad Chickpea & Tomato Cucumber Salad Garden Salad Grilled Chicken Caesar Asiago Salad Mandarin Sesame Chicken Salad Mediterranean Chicken Salad Thai Peanut Chicken Salad Tuna Garden Salad Turkey & Strawberry Salad Turkey Cobb Salad

Soup Baked Stuffed Potato Soup, sml (8 oz) Beef & Vegetable Soup, sml (8 oz) Black Bean Soup, sml (8 oz) Broccoli Cheddar Soup, sml (8 oz) Carrot Ginger Soup, sml (8 oz) Chicken & Dumpling Soup, sml (8 oz) Chicken Florentine Soup, sml (8 oz) Chicken Gumbo Soup, sml (8 oz) Chicken Noodle Soup, sml (8 oz) Clam Chowder, sml (8 oz) Corn & Green Chili Bisque, sml (8 oz) Corn Chowder, sml (8 oz) Cream of Chicken & Wild Rice Soup, sml (8 oz) Curried Rice & Lentil Soup, sml (8 oz) French Moroccan Tomato Lentil Soup, sml (8 oz) French Onion Soup, sml (8 oz) Garden Vegetable Soup, sml (8 oz) Gazpacho, sml (8 oz) Hearty Cabbage Soup, sml (8 oz) Italian Wedding Soup, sml (8 oz) Jamaican Black Bean Soup, sml (8 oz) Mediterranean Pepper Soup, sml (8 oz) Old Fashioned Tomato Soup, sml (8 oz)

Sfat

Sod

Carb

Fiber

Sugar

Prot

Pasta E Fagioli Soup, sml (8 oz) Portuguese Kale Soup, sml (8 oz) Potato Cheese Soup, sml (8 oz) Potato Leek Soup, sml (8 oz) Red Beans, Italian Sausage and Rice Soup, sml (8 oz) Southern Black-Eyed Pea Soup, sml (8 oz) Southwest Tortilla Soup, sml (8 oz) Southwest Vegetable Soup, sml (8 oz) Split Pea w/ Ham Soup, sml (8 oz) Thai Coconut Curry Soup, sml (8 oz) Tomato Basil Bisque, sml (8 oz) Tomato Cheddar Soup, sml (8 oz) Tomato Florentine Soup, sml (8 oz) Tomato Rice Soup, sml (8 oz) Tuscan Vegetable Soup, sml (8 oz) Vegetable Beef Barley Soup, sml (8 oz) Vegetarian Chili, sml (8 oz) Vegetarian Lentil Soup, sml (8 oz) Vegetarian Minestrone Soup, sml (8 oz) Wild Mushroom Bisque, sml (8 oz) BBQ Chicken & Beef Stew, sml (8 oz) Baked Stuffed Potato, sml (8 oz) Chicken & Vegetable Stew, sml (8 oz)

Fat


49

Cal

Au Bon Pain

170 80 170 200 180

5 4 9 13 4

2 1 6 7 1

670 820 840 670 720

23 10 16 18 27

6 2 1 1 11

2 1 3 2 2

8 4 4 3 9

120 130 120 170 110 140 160 80 80 110 90 150 120 80 120 200 230 190

1 7 3 1 5 6 11 2 1 4 2 2 1 1 6 7 13 11

0 2 0 0 1 4 4 1 0 2 1 0 0 0 2 3 7 3

650 770 260 810 700 330 710 680 190 790 670 650 800 750 680 760 660 630

19 15 18 28 14 18 12 12 16 15 14 26 20 14 15 24 20 17

6 3 4 10 1 2 1 2 1 2 3 13 7 3 2 2 1 2

2 2 2 2 4 10 4 4 4 2 2 3 3 4 4 11 4 3

7 3 4 12 3 4 6 4 2 5 6 8 6 3 3 13 6 7

680 470 330 790 740 690 650 560 510

43 24 19 19 21 11 12 12 13

18 11 12 6 6 2 2 3 3

1100 1080 920 1560 1530 1400 1370 1100 1070

38 41 24 118 103 120 105 87 72

2 5 1 10 12 12 13 5 7

4 7 3 22 23 22 23 6 6

28 22 13 37 37 31 31 27 27

200 25 35 40 130 200 30 180 200 45 200 60 35 60

10 0 1 2 0 11 0 9 13 3 12 4 1 3

4 0 0 1 0 6 0 2 2 0 6 2 0 1

270 20 90 75 310 280 20 160 280 40 280 90 75 90

27 5 4 4 25 18 6 22 18 5 18 3 4 4

3 1 0 0 5 0 0 2 2 0 0 0 0 0

21 0 1 0 2 9 0 8 1 2 9 0 1 0

4 1 2 2 5 6 1 2 3 0 8 2 2 3

Pasta/Rice Chicken Broccoli Alfredo Penne, 12 oz Meat Lasagna, 10.7 oz Macaroni & Cheese, sml (8 oz) BBQ Brisket Harvest Rice Bowl BBQ Brisket Harvest Rice Bowl w/ Brown Rice BBQ Chicken Harvest Rice Bowl BBQ Chicken Harvest Rice Bowl w/ Brown Rice Mayan Chicken Harvest Rice Bowl Mayan Chicken Harvest Rice Bowl w/ Brown Rice

Side/Snack Apples, Blue Cheese & Cranberries, 5 oz Baked Potato, 1 oz BBQ Beef Salad, 1 oz Beef Stroganoff Penne, 1 oz Black Bean & Corn Salad, 6 oz Brie, Fruit & Crackers, 3.5 oz Brown Rice, 1 oz Brown Rice & Hazelnut Waldorf Salad, 4.5 oz Brown Rice & Mushrooms, 5 oz Brown Rice Waldorf Salad, 1 oz Cheddar, Fruit & Crackers, 3.5 oz Chicken Broccoli Alfredo Penne, 1 oz Chicken Marsala Penne, 1 oz Chicken Penne Pesto, 1 oz

Sod

Carb

Fiber

Sugar

Prot

Chicken Pesto Salad, 4.1 oz Chicken Provencal, 1 oz Chickpea & Tomato Salad, 6 oz Chocolate Covered Almonds Creamed Spinach, 1 oz Egg & Cucumber Salad, 1 oz Eggplant Parmesan, 1 oz Fire Roasted Exotic Grains & Vegetables, 1 oz Fresh Grapes, 8 oz Fresh Pineapple, 8 oz Fresh Watermelon, 8 oz Fruit Cup, sml (6 oz) Fruit Romanoff w/ Almonds, 5.3 oz Herb Cheese, Fruit & Crackers, 4 oz Hummus & Cucumber, 4.3 oz Italian Sausage, Peppers & Onions, 1 oz Jambalaya, 1 oz Macaroni & Cheese, 1 oz Meat Lasagna, 1 oz Meatballs & Marinara Sauce, 1 oz Meatloaf w/ Wine Sauce, 1 oz Mediterranean Tuna Salad, 4.4 oz Mixed Nuts, 1.1 oz Mozzarella & Tomato, 4.7 oz Muesli, 8 oz Orzo Toscana Salad, 1 oz Penne Marinara, 1 oz Polenta Marinara, 1 oz Potato Bacon Salad, 1 oz Quinoa, 1 oz Roasted Apple Cranberry Orzo, 1 oz Roasted Carrots, 1 oz Roasted Green Beans w/ Almonds, 1 oz Roasted Zucchini & Summer Squash, 1 oz Sesame Brown Rice & Orange Salad, 1 oz Side Caesar Asiago Salad Side Garden Salad Smoked Salmon, Egg & Guacamole, 5.1 oz Southwest Fusilli Pasta Salad, 1 oz Southwest Panzanella Salad, 1 oz Stuffed Peppers w/ Beef, 1 oz Stuffed Peppers w/ Lentils, 1 oz Thai Beef & Peanut, 3.7 oz Tomato Cucumber Salad, 1 oz Tomato, Green Bean & Almond Salad, 1 oz Tuna Salad, 1 oz Turkey, Asparagus, Cranberry Chutney & Gorgonzola, 4.8 oz Turkish Apricots, 1.4 oz Vegetarian Lasagna, 1 oz

Sfat


Fat

Au Bon Pain Cal

50

160 25 100 230 30 40 50 40 160 110 70 70 200 190 130 25 25 40 45 50 50 120 180 180 390 35 30 25 40 25 45 15 20 5 45 130 50 140 45 50 20 20 120 10 20 40 140

8 0 1 15 2 3 3 1 0 0 0 0 7 11 8 1 1 3 2 4 3 8 16 14 8 1 1 1 2 0 1 0 1 0 3 6 1 10 3 3 1 0 5 0 2 3 5

3 0 0 5 2 1 1 0 0 0 0 0 2 6 0 0 0 2 1 2 1 1 3 7 2 0 0 0 0 0 0 0 0 0 0 3 0 2 0 0 0 0 1 0 0 0 3

420 90 200 10 125 90 150 85 0 0 0 15 15 450 460 80 85 115 100 125 75 280 60 280 50 90 55 90 125 50 25 60 60 15 50 270 65 270 65 55 40 35 290 40 50 100 550

1 4 19 20 2 1 4 7 41 30 17 18 34 20 10 1 2 3 4 2 2 4 7 5 76 6 5 3 5 4 9 3 2 1 6 12 8 6 4 7 2 3 5 2 2 1 10

1 0 6 2 1 0 1 1 2 3 1 1 3 1 3 0 0 0 0 1 0 1 1 1 7 1 0 0 1 1 1 1 1 0 0 2 2 3 0 0 0 1 1 0 0 0 1

1 1 2 17 1 1 1 0 35 22 14 15 25 12 1 0 1 0 1 1 1 3 2 4 39 1 1 1 1 0 3 1 0 1 1 2 1 2 1 3 1 1 4 1 1 1 7

20 2 5 4 1 2 2 1 2 1 1 1 3 4 3 2 1 2 2 2 2 9 5 10 11 1 1 1 1 1 1 0 1 0 1 6 2 8 1 1 1 1 12 0 0 4 15

120 20

0 0

0 0

10 55

29 4

4 1

15 1

1 1


Fat

Sfat

Sod

Carb

Fiber

Sugar

Prot

51

Cal

Au Bon Pain

Watermelon, Feta & Almonds, 3.9 oz Watermelon & Feta Salad, 1 oz White Rice, 1 oz

70 15 35

3 1 0

1 0 0

55 25 20

11 3 8

1 0 0

9 2 0

2 0 1

360 230 270 250

22 6 7 14

12 1 2 9

550 640 800 690

32 28 33 18

1 5 1 0

1 3 2 2

11 19 17 10

480 460 460 410 510 280 35 300 380 160 280 500 750 250 120 120 130 490 410 410 520 170 490 70 60 530 230 440 810 150 490 340 170 300

26 33 19 21 19 13 2 15 22 9 13 25 40 14 0 0 0 22 15 19 25 10 26 3 3 29 8 23 41 6 22 20 11 16

5 5 6 5 6 7 2 11 12 5 6 14 17 6 0 0 0 5 8 5 5 6 5 2 1 6 4 15 14 4 6 10 6 8

430 580 400 370 380 210 5 190 310 40 210 410 980 170 210 190 160 350 270 330 490 45 520 55 50 580 190 330 430 45 370 300 45 240

56 59 74 54 74 40 5 36 42 18 39 57 97 27 29 29 30 74 60 55 67 18 59 10 10 64 36 53 99 20 74 37 15 36

1 2 1 2 1 2 1 4 1 0 0 2 1 1 0 0 0 3 2 1 1 0 1 0 1 3 2 1 3 0 2 1 0 1

31 38 50 33 51 24 4 29 15 14 24 28 53 17 29 30 30 47 22 31 43 11 35 6 6 42 23 19 47 13 48 11 11 21

7 5 5 5 6 3 0 4 4 3 3 11 8 2 2 2 2 6 8 5 6 3 6 1 1 7 3 1 12 3 6 4 3 3

310 230 340 250 270

3 2 5 3 1

1 1 0 0 0

760 570 670 500 750

61 46 66 49 57

2 2 6 4 2

1 1 1 1 2

10 8 11 8 10

Kids Kid’s Cheese Sandwich on Farmhouse Roll Kid’s Grilled Chicken Sandwich on Multigrain Bread Kid’s Roasted Turkey Sandwich on Farmhouse Roll Kid’s Macaroni & Cheese, 6 oz

Dessert Banana Nut Pound Cake Blondie Chocolate Cheesecake Brownie Chocolate Cherry Tulip Chocolate Chip Brownie Chocolate Chip Cookie Chocolate Covered Strawberry Chocolate Dipped Cranberry Almond Macaroon Chocolate Dipped Shortbread Chocolate Duo, 2.1 oz Confetti Cookie w/ M&M’s Crème de Fleur Crumb Cake English Toffee Cookie Gelatin Dessert, Lemon, 8 oz Gelatin Dessert, Lime, 8 oz Gelatin Dessert, Orange, 8 oz Hazelnut Mocha Brownie Iced Cinnamon Roll Lemon Drop Tulip Lemon Pound Cake Mango Coconut Mousse, 2.1 oz Marble Pound Cake Mini Chocolate Chip Cookie Mini Oatmeal Raisin Cookie Mint Chocolate Pound Cake Oatmeal Raisin Cookie Palmier Pecan Roll Raspberry Mousse, 2.5 oz Rocky Road Brownie Shortbread Cookie Tiramisu, 2.1 oz White Chocolate Chunk Macadamia Nut Cookie

Bread Artisan Baguette, sandwich size Artisan Baguette, salad size Artisan Honey Multigrain Baguette, sandwich size Artisan Honey Multigrain Baguette, salad size Artisan Sundried Tomato Bread, 4 oz

Sod

Carb

Fiber

Sugar

Prot

Asiago Breadstick Bread Bowl Cheddar Jalapeno Breadstick Ciabatta, sml Ciabatta, lrg Cinnamon Raisin Breadstick Country White Bread, 4 oz Everything Breadstick Farm House Rolls, 4.5 oz Focaccia, 4.6 oz Lahvash, 4 oz Rosemary Garlic Breadstick Sesame Breadstick Whole Wheat Multigrain Bread, 4 oz

Sfat


Fat

Au Bon Pain Cal

52

190 620 130 180 310 190 270 170 360 360 280 190 180 260

4 3 2 1 1 1 1 3 7 7 4 5 4 3

3 1 1 0 0 0 0 0 1 1 1 1 1 0

350 1720 260 480 820 230 670 500 670 700 660 720 220 630

28 123 26 38 64 41 56 31 63 62 56 31 30 53

1 6 1 2 3 2 2 1 3 3 4 2 2 9

3 3 2 1 2 13 1 2 2 3 5 3 2 4

9 26 6 6 11 6 9 7 12 12 9 6 7 11

120 310 270 50 270 120 170 110 250 230 160 70 120 120 50 140 110 200 200 50 120 70 120 0 45 140 15 170

9 33 28 0 25 11 9 10 22 20 8 6 12 12 5 12 11 3 16 5 9 7 11 0 4 11 0 16

2 6 5 0 4 2 2 2 4 3 1 1 2 2 1 8 2 0 10 1 6 1 3 0 0 7 0 10

360 460 370 190 300 410 380 420 160 680 740 230 220 130 115 340 160 240 135 310 280 220 430 70 70 170 40 270

8 2 4 12 11 3 20 6 12 12 20 2 1 3 2 4 1 41 10 1 5 2 2 0 1 5 2 3

0 0 0 0 0 0 0 0 0 0 0 0 0 1 2 0 0 1 0 0 0 0 1 0 0 1 0 0

8 2 2 12 10 2 12 5 11 11 17 1 0 2 0 3 1 39 9 1 3 2 1 0 1 4 2 2

0 2 1 0 1 2 1 0 0 1 2 1 2 1 0 5 0 2 2 2 4 0 2 0 0 4 1 3

120 60 170 160 80 45

2 5 15 13 6 4

0 2 9 7 4 2

420 210 320 270 320 110

0 0 1 1 1 1

0 0 1 0 0 0

0 0 0 0 0 1

26 5 7 10 5 3

Dressing/Condiment Balsamic Vinaigrette Dressing, 2 oz Blue Cheese Dressing, 2 oz Caesar Dressing, 2 oz Fat Free Raspberry Vinaigrette, 2 oz Hazelnut Vinaigrette Dressing, 2 oz Light Ranch Dressing, 2 oz Lite Honey Mustard Dressing, 2 oz Lite Olive Oil Vinaigrette, 2 oz Pomegranate Vinaigrette Dressing, 2 oz Sesame Ginger Dressing, 2 oz Thai Peanut Dressing, 2 oz Artichoke Aioli Spread, 1 oz Basil Pesto, 1 oz Chili Dijon, 1 oz Guacamole, 1 oz Herb Bagel Spread, 2 oz Herb Mayonnaise, 1 oz Honey Mustard Sauce, 2.5 oz Honey Pecan Cream Cheese, 2 oz Jalapeno Mayonnaise, 1 oz Lite Cream Cheese Spread, 2 oz Mayonnaise, 1 oz Mediterranean Spread, 1 oz Mustard, 1 tsp Sun-Dried Tomato Spread, 0.5 oz Sundried Tomato Cream Cheese, 2 oz Tsaziki, 1 oz Vegetable Cream Cheese, 2 oz

Topping All Natural Chicken Breast, 1 portion Bacon, 1 portion Brie Cheese, 1.5 oz Cheddar Cheese, 2 slices Feta Cheese, 1 oz Goat Cheese, 1 oz

53

Sfat

Sod

Carb

Fiber

Sugar

Prot

Gorgonzola Cheese, 1 oz Ham, 1 portion Mozzarella Cheese, 2 oz Prosciutto, 1.5 oz Roast Beef, 1 portion Roasted Red Pepper Hummus, 1 portion Roasted Red Peppers, 2 oz Sausage Patty, 2 oz Swiss Cheese, 1 portion Tuna Salad Mix, 1 portion Turkey Breast, 1 portion

Fat


Cal

Au Bon Pain — Auntie Anne’s

200 100 120 110 150 80 10 210 150 160 90

16 4 9 6 6 5 0 20 12 10 1

12 2 6 3 2 0 0 7 8 2 0

770 1190 105 940 300 250 105 360 90 400 650

2 0 0 2 0 6 2 0 2 3 1

0 0 0 0 0 2 0 0 0 1 0

0 0 0 0 0 0 1 0 0 2 0

12 18 9 14 23 2 0 8 12 17 20

5 200 120 350 290 260 350 110 290 190 210 240 250 300 110 320 310

0 11 7 10 11 0 11 6 7 5 11 5 11 16 0 9 14

0 7 4 6 7 0 7 4 5 4 7 3 7 10 0 6 9

15 170 85 160 130 15 125 80 125 65 70 65 135 160 0 120 180

1 17 10 53 38 64 58 19 49 31 27 44 35 35 26 50 41

0 0 0 0 0 5 3 0 0 0 1 0 0 1 0 0 0

1 17 10 50 26 52 54 10 46 18 26 44 32 33 26 50 38

0 11 0 10 11 2 12 6 7 5 6 5 5 11 2 9 9

5 1 1 5 5 1 1 5 29 25 5 1 1 5 32 16 12

3 0 0 3 3 0 0 3 13 10 3 0 0 3 18 8 5

990 990 400 400 1060 1060 480 480 1150 1150 1060 990 400 400 6150 860 860

65 65 65 65 63 63 63 63 67 67 63 65 65 65 405 65 65

2 2 2 2 2 2 2 2 2 2 2 2 2 2 12 2 2

10 10 10 10 9 9 9 9 10 10 9 10 10 10 61 10 10

8 8 8 8 8 8 8 8 19 19 8 8 8 8 49 15 15

Beverage Caffe Americano, sml (12 oz) Caffe Latte, sml (12 oz) Cappuccino, sml (12 oz) Caramel Macchiato, sml (12 oz) Chai Latte, sml (12 oz) Frozen Watermelon Lemonade, 16 oz Hot Chocolate, sml (12 oz) Iced Caffe Latte, sml (12 oz) Iced Caramel Macchiato, sml (12 oz) Iced Chai Latte, sml (12 oz) Iced Mocha Latte, sml (12 oz) Iced Vanilla Latte, sml (12 oz) Iced White Chocolate Latte, sml (12 oz) Mocha Latte, sml (12 oz) Orange Juice, sml (8 oz) Vanilla Latte, sml (12 oz) White Chocolate Latte, sml (12 oz)

Auntie Anne’s Pretzel Garlic Pretzel Garlic Pretzel w/o Butter Garlic Pretzel w/o Butter or Salt Garlic Pretzel w/o Salt Jalapeño Pretzel Jalapeño Pretzel w/o Butter Jalapeño Pretzel w/o Butter or Salt Jalapeño Pretzel w/o Salt Jumbo Pretzel Dog Jumbo Pretzel Dog w/o Butter Original Pretzel Original Pretzel w/o Butter Original Pretzel w/o Butter or Salt Original Pretzel w/o Salt Party Pretzels, 12 pc Pepperoni Pretzel Pepperoni Pretzel w/o Butter

350 310 310 350 330 300 300 330 610 580 340 310 310 340 2140 480 440

Fiber

Prot 11 11 23 23 25 25 20 20 8 8 10 10 10 10 9 9 9 9

2 17 2 17 12 177 2 29 2 29 2 29 2 29 2 10 2 10

8 8 49 8 8 8 8 8 8

360 320 580 550 650 620 470 440 360 330 400 360 360 400 360 330 330 360

20 9 16 6 23 10 20 8 27 12 24 10 10 5 6 2.5 5 3 1 0 10 3.5 6 1 6 1 10 3.5 5 3 1.5 0 1.5 0 5 3

740 740 790 790 1120 1120 1050 1050 390 390 990 990 400 400 1180 1180 590 590

33 33 71 71 75 75 73 73 69 69 67 67 67 67 68 68 68 68

390 350 2940 470 380 470 380 340 310

6 3.5 2 1 72 455 12 7 1 0 12 7 1 0 5 3 1 0

400 400 2460 400 400 400 400 990 990

74 74 519 84 84 84 84 65 65

690 470 760 680 530 380 420 400 550 310 340 380 500

39 14 25 8 45 17 38 14 30 10 19 6 21 7 15 3 25 4.5 19 8 20 9 23 9 29 5

1350 1000 1570 1330 1160 860 1040 820 1130 740 900 1100 1050

44 38 45 44 39 33 37 31 52 23 26 28 32

4 4 4 4 4 3 4 4 5 1 2 2 2

8 7 8 7 7 6 6 7 6 4 5 5 2

40 23 44 40 26 21 23 35 30 11 14 14 28

200 310 430 180

8 12 17 8

290 460 640 520

28 45 61 20

3 4 6 1

0 0 1 6

2 3 5 5

Description & Serving Pretzel Dog Pretzel Dog w/o Butter Pretzel Pocket - Bacon, Egg, & Cheese Pretzel Pocket - Bacon, Egg, & Cheese w/o Butter Pretzel Pocket - Pepperoni Pretzel Pocket - Pepperoni w/o Butter Pretzel Pocket - Turkey & Cheddar Pretzel Pocket - Turkey & Cheddar w/o Butter Raisin Pretzel Raisin Pretzel w/o Butter Sesame Pretzel Sesame Pretzel w/o Butter Sesame Pretzel w/o Butter or Salt Sesame Pretzel w/o Salt Sour Cream & Onion Pretzel Sour Cream & Onion Pretzel w/o Butter Sour Cream & Onion Pretzel w/o Butter or Salt Sour Cream & Onion Pretzel w/o Salt

Fat

Carb

5 5 12 12 11 11 14 14 16 16 10 10 10 10 12 12 12 12

Sod

1 1 2 2 2 2 2 2 2 2 3 3 3 3 2 2 2 2

Sfat

Sugar

Auntie Anne’s — A&W Cal

54

Dessert Almond Pretzel Almond Pretzel w/o Butter Cinnamon Sugar Party Pretzels, 12 pc Cinnamon Sugar Pretzel Cinnamon Sugar Pretzel w/o Butter Cinnamon Sugar Stix, 6 pc Cinnamon Sugar Stix w/o Butter, 6 pc Original Stix, 6 pc Original Stix w/o Butter, 6 pc

A&W Burger/Sandwich/Hot Dog Papa Burger Papa Single Burger Original Bacon Double Cheeseburger Original Double Baconburger Original Bacon Cheeseburger Hamburger Cheeseburger Grilled Chicken Sandwich Crispy Chicken Sandwich Hot Dog, plain Coney (Chili) Dog Coney (Chili) Cheese Dog Chicken Strips, 3 pc

Side French Fries, kids/sml French Fries, reg French Fries, lrg Corn Dog Nuggets, kids/sml, 5 pc

2 3 4 2

Sod

Carb

Fiber

Sugar

Prot

Corn Dog Nuggets, reg, 8 pc Chili Cheese Fries Cheese Fries Breaded Onion Rings, reg Breaded Onion Rings, lrg Cheese Curds Extra Burger Patty (1)

280 410 390 350 480 570 170

13 3 17 5 18 4.5 16 3.5 27 7 40 21 12 5

830 990 870 710 990 1220 170

32 52 50 45 62 27 2

2 5 4 2 3 2 0

9 2 0 3 4 3 0

9 8 4 5 7 27 15

160 40 100

17 2.5 0 0 6 1.5

240 230 170

2 10 12

0 0 0

1 6 6

0 0 0

710 690 740 670 840 720 900 700 880 260 430 530 850 300 320 350 340 330 350 640 170 170 350

25 24 31 29 36 31 39 29 36 7 9 11 18 8 8 11 9 5 5 10 5 5 10

16 11 14 18 23 19 24 18 23 4 5 7 11 4 4 6 4 3 3 6 3 3 6

290 570 380 180 230 210 260 200 250 145 200 260 410 140 180 140 250 100 105 200 100 105 200

107 107 97 90 113 97 121 100 125 41 79 99 158 47 53 54 57 70 77 136 30 30 60

2 93 3 79 3 85 0 52 0 65 0 57 0 71 2 60 3 75 0 29 0 37 0 47 0 75 0 12 0 15 1 15 0 13 0 57 0 64 0 110 0 17 0 17 0 34

15 14 18 11 14 12 15 11 14 7 9 11 18 7 8 8 8 2 2 4 2 2 4

220 290 460 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0

40 50 85 40 50 85

57 76 121 0 0 0

0 29 0 76 0 121 0 0 0 0 0 0

0 0 0 0 0 0

15 3 19 3.5 2 0

1360 1000 160

25 41 20

Fat


Sfat

55

Cal

A&W — Back Yard Burgers

Condiment Ranch Dipping Sauce BBQ Dipping Sauce Honey Mustard Dipping Sauce

Dessert Polar Swirl, M&Ms, 12 oz Polar Swirl, Oreo, 12 oz Polar Swirl, Reese’s, 12 oz Milkshake, Strawberry, sml (16 oz) Milkshake, Strawberry, med (20 oz) Milkshake, Vanilla, sml (16 oz) Milkshake, Vanilla, med (20 oz) Milkshake, Chocolate, sml (16 oz) Milkshake, Chocolate, med (20 oz) Vanilla Cone A&W Root Beer Freeze, sml (16oz) A&W Root Beer Freeze, med (20 oz) A&W Root Beer Freeze, lrg (32 oz) Sundae, Strawberry Sundae, Chocolate Sundae, Hot Fudge Sundae, Caramel A&W Root Beer Float, sml (16 oz) A&W Root Beer Float, med (20 oz) A&W Root Beer Float, lrg (32 oz) A&W Diet Root Beer Float, sml (16 oz) A&W Diet Root Beer Float, med (20 oz) A&W Diet Root Beer Float, lrg (32 oz)

Beverage A&W Regular Root Beer, sml (11 oz) A&W Regular Root Beer, med (14 oz) A&W Regular Root Beer, lrg (22 oz) A&W Diet Root Beer, sml (11 oz) A&W Diet Root Beer, med (14 oz) A&W Diet Root Beer, lrg (22 oz)

Back Yard Burgers Salad BYB Blackened Chicken Salad BYB Fried Chicken Salad BYB Garden Fresh Salad

330 410 100

5 5 4

7 6 5

27 21 4

Carb

Fiber

Sugar

220 30

4 0

0 0

950 25

23 6

4 2

7 3

Prot

Sod

BYB Grilled Chicken Salad BYB Side Salad

Sfat


Fat

Back Yard Burgers Cal

56

27 1

780 1270 630 780 1270 630 680 1070 530 790 1290 640 740 1190 590 790 1290 640 850 780 790 400

48 19 88 36 36 14 47 19 86 36 35 14 39 14 70 26 27 9 48 20 88 38 36 15 45 17 82 32 33 12 48 19 88 36 36 14 54 22 49 17 49 19 8 1.5

1560 2160 1520 1430 1900 1390 1040 1130 1010 1220 1490 1190 1370 1790 1340 1170 1390 1140 1420 1340 820 1560

47 47 47 47 47 47 47 47 47 47 47 47 47 47 47 47 47 47 48 48 45 57

3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 4 3 7

6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 4 4 8

41 74 31 42 76 32 36 64 26 43 78 33 39 70 29 44 80 34 46 40 45 27

540 590 350 450

24 4 26 5 4.5 0.5 11 1.5

1810 1360 1280 1610

53 65 47 59

4 4 3 3

9 5 6 18

32 25 31 32

1260 1110 500 320 630

79 71 33 18 44

14 12 13 6 20

2830 2410 1480 950 1770

102 91 32 29 34

8 7 1 1 1

2 1 9 7 9

39 31 16 10 25

150 960 640

9 68 45

3 11 7

690 1740 1160

8 87 58

1 8 6

3 0 0

8 8 6

240 170 220 150 150 50 40 90

23 17 24 15 15 6 4 10

3.5 2.5 4.5 2.5 2.5 1 0.5 1.5

160 330 440 380 390 65 85 65

7 3 1 2 2 0 1 0

0 0 0 0 0 0 0 0

7 3 1 1 1 0 0 0

0 0 2 1 1 0 0 0

Burger BYB Back Yard American Cheeseburger, 1/3 lb BYB Back Yard American Cheeseburger, 2/3 lb BYB Back Yard American Cheeseburger, Jr. BYB Back Yard Bleu Cheeseburger, 1/3 lb BYB Back Yard Bleu Cheeseburger, 2/3 lb BYB Back Yard Bleu Cheeseburger, Jr. BYB Back Yard Burger, 1/3 lb BYB Back Yard Burger, 2/3 lb BYB Back Yard Burger, Jr. BYB Back Yard Cheddar Cheeseburger, 1/3 lb BYB Back Yard Cheddar Cheeseburger, 2/3 lb BYB Back Yard Cheddar Cheeseburger, Jr. BYB Back Yard Pepper Jack Cheeseburger, 1/3 lb BYB Back Yard Pepper Jack Cheeseburger, 2/3 lb BYB Back Yard Pepper Jack Cheeseburger, Jr. BYB Back Yard Swiss Cheeseburger, 1/3 lb BYB Back Yard Swiss Cheeseburger, 2/3 lb BYB Back Yard Swiss Cheeseburger, Jr. BYB Bacon Cheddar Burger BYB Black Jack Burger BYB Mushroom Swiss Burger BYB Garden Veggie Burger

Sandwich BYB Blackened Chicken Sandwich BYB Crispy Chicken Sandwich BYB Grilled Chicken Sandwich BYB Hawaiian Chicken Sandwich

Chicken Tender/Hot Dog BYB Chicken Tender Meal BYB Bak-Pak Chicken Tender Meal BYB Back Yard Big Dog BYB Bak-Pak Dog BYB Chili Cheese Big Dog

Side BYB Chili BYB Seasoned Fries, lrg BYB Seasoned Fries, reg

Dressing/Condiment Honey Mustard Dressing Balsamic Vinaigrette Bleu Cheese Dressing Ranch Dressing Lite Ranch Dressing Margarine Cup Light Mayonnaise, packet Real Mayonnaise, packet

Sod

Carb

Sugar

Prot

490 180 0

0 0 0

0 0 0

0 15 15

130 47 0

0 125 0 47 0 0

0 0 0

360 510 290 440 350 500 150 330 480 740 890 640 620 620

14 21 8 15 12 20 8 11 18 26 33 30 28 28

6 11 3 8 5 10 5 5 9 6 11 18 18 18

330 390 170 220 270 330 55 240 300 270 330 280 230 230

59 78 51 71 59 78 20 56 75 119 139 83 83 83

1 1 5 5 1 1 0 1 1 2 2 3 0 0

35 53 30 49 35 53 19 35 53 60 79 77 77 77

3 5 3 5 3 5 2 3 5 9 11 11 11 11

36 18 38 15 13 3.5 52 20 50 19 35 18 7 1 5 1 10 4.5 80 37 110 41 35 9 23 6 33 10 24 7 30 9

2190 2140 2270 1770 1930 2230 2330 230 590 2590 2980 1580 1330 3240 2400 2960

84 65 117 81 75 96 97 28 20 84 164 96 64 147 105 137

9 8 20 11 8 21 20 2 2 9 32 9 6 27 24 26


54 52 50 50 48 67 45 12 16 75 91 54 45 69 61 67

2330 2280 2420 2370 2480 280 640 2730

86 67 119 98 99 29 21 86

9 8 19 21 20 2 2 9

NP NP NP NP NP NP NP NP

46 45 42 59 37 10 13 67

Fiber

Sfat

BYB Lemonade, 20 oz BYB Tea, Sweetened, 20 oz BYB Tea, Unsweetened, 20 oz

Fat

Description & Serving Beverage

57

Cal

Back Yard Burgers — Baja Fresh

Dessert BYB Apple Cobbler BYB Apple Cobbler A La Mode BYB Blackberry Cobbler BYB Blackberry Cobbler A La Mode BYB Cherry Cobbler BYB Cherry Cobbler A La Mode BYB Ice Cream, A La Carte BYB Peach Cobbler BYB Peach Cobbler A La Mode BYB Pecan Cobbler BYB Pecan Cobbler A La Mode BYB Chocolate Shake BYB Strawberry Shake BYB Vanilla Shake

Baja Fresh Entrée Chicken Chicken Burrito Ultimo Chicken Baja Burrito Chicken Burrito Mexicano Cabo Style Salad Burrito Caesar Style Salad Burrito Chicken Bean & Cheese Burrito Chicken Bare Burrito (served in bowl) Chicken Baja Taco Chicken Americano Soft Taco Charbroiled Chicken Quesadilla Charbroiled Chicken Nachos Mexican Torta w/ Chips Mexican Torta w/o Chips Chicken w/ Flour Tortillas Chicken w/ Corn Tortillas Chicken w/ Mixed Tortillas

880 790 790 980 940 970 640 210 230 1330 2020 880 620 1140 860 1070

Pork Carnitas Burrito Ultimo Carnitas Baja Burrito Carnitas Burrito Mexicano Carnitas Bean & Cheese Burrito Carnitas Bare Burrito (served in bowl) Carnitas Baja Taco Carnitas Americano Soft Taco Savory Pork Carnitas Quesadilla

920 830 830 1010 680 220 250 1370

44 45 20 42 14 7 12 87

21 18 6 20 4 2 5 40


Fat

Sfat

Sod

Carb

Fiber

Sugar

Prot

Baja Fresh Cal

58

Savory Pork Carnitas Nachos Carnitas w/ Flour Tortillas Carnitas w/ Corn Tortillas Carnitas w/ Mixed Tortillas

2060 1190 920 1120

117 43 34 40

43 14 11 13

3120 3450 2610 3170

166 150 108 140

32 26 23 26

NP NP NP NP

83 58 50 55

Seafood Shrimp Burrito Ultimo Breaded Fish Burrito Ultimo Mahi Mahi Burrito Ultimo Shrimp Baja Burrito Breaded Fish Baja Burrito Mahi Mahi Baja Burrito Shrimp Burrito Mexicano Breaded Fish Burrito Mexicano Mahi Mahi Burrito Mexicano Shrimp Bean & Cheese Burrito Breaded Fish Bean & Cheese Burrito Mahi Mahi Bean & Cheese Burrito Shrimp Baja Taco Shrimp Americano Soft Taco Breaded Fish Americano Soft Taco Mahi Mahi Americano Soft Taco Fried Baja Fish Taco Grilled Mahi Mahi Taco Charbroiled Shrimp Quesadilla Breaded Fish Quesadilla Charbroiled Mahi Mahi Quesadilla Charbroiled Shrimp Nachos Breaded Fish Nachos Charbroiled Mahi Mahi Nachos Shrimp w/ Flour Tortillas Shrimp w/ Corn Tortillas Shrimp w/ Mixed Tortillas Mahi Mahi w/ Flour Tortillas Mahi Mahi w/ Corn Tortillas Mahi Mahi w/ Mixed Tortillas Breaded Fish w/ Flour Tortillas Breaded Fish w/ Corn Tortillas Breaded Fish w/ Mixed Tortillas

860 940 880 760 850 780 770 850 790 950 1030 960 200 230 240 240 250 230 1310 1400 1330 2000 2090 2020 1120 840 1045 1120 840 1050 1340 1060 1260

36 42 36 37 44 38 13 19 13 34 41 35 5 10 11 10 13 9 79 86 79 110 116 110 32 23 29 32 23 29 46 37 43

18 19 18 15 16 15 3.5 4 3.5 17 18 18 1 4.5 4.5 4.5 2 1.5 37 38 37 41 41 41 10 7 9 10 7 9 12 9 11

2280 1950 1890 2230 1900 1840 2370 2040 1970 2320 1990 1930 280 640 490 490 420 300 2680 2350 2290 3060 2740 2680 3410 2570 3130 2800 1960 2520 3020 2180 2740

85 96 84 66 78 66 117 129 117 96 108 96 28 21 23 20 27 26 84 96 84 164 176 164 148 106 138 147 105 138 172 130 162

8 8 8 7 7 7 18 18 18 20 20 20 2 2 2 2 2 4 8 8 8 31 31 31 25 22 24 25 22 24 25 22 24

NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP

48 41 52 47 40 51 44 37 49 61 54 65 11 15 10 17 8 12 69 62 73 85 78 90 62 55 60 64 57 62 59 51 57

Steak Steak Burrito Ultimo Steak Baja Burrito Steak Burrito Mexicano Steak Bean & Cheese Burrito Steak Bare Burrito (served in bowl) Steak Baja Taco Steak Americano Soft Taco Charbroiled Steak Quesadilla Charbroiled Steak Nachos Steak w/ Flour Tortillas

950 850 860 1030 700 230 260 1430 2120 1240

44 21 46 18 21 7 43 21 15 4.5 8 2 13 6 87 41 118 44 45 15

2310 2260 2400 2350 2450 260 640 2600 2990 3440

85 67 118 97 99 28 21 84 163 149

8 7 18 20 19 2 2 8 31 25


50 49 47 64 41 11 15 80 96 65

Sfat

Sod

Carb

Sugar

Prot

Steak w/ Corn Tortillas Steak w/ Mixed Tortillas

960 1170

36 42

12 14

2600 3160

107 139

22 NP 24 NP

58 63

Vegetarian Bean & Cheese Burrito Grilled Veggie Burrito Veggie & Cheese Bare Burrito (served in bowl) Cheese Quesadilla Veggie Quesadilla

840 800 580 1200 1260

33 33 10 78 78

17 17 4 37 37

1790 1880 1950 2140 2310

96 94 101 84 96

20 16 20 8 11

NP NP NP NP NP

39 32 19 47 48

630 780 740 540 590 610 650

33 40 40 14 15 26 27

7 12 11 7 7 13 13

990 1810 1770 1050 1200 940 1090

60 68 66 84 84 72 72

4 17 8 11 12 5 5


18 39 30 18 28 19 28

1890 130 1340 560 810 420 280 360 320 110 330 230 300 150 390 210 490 210 740

108 6 83 34 37 5 4 2.5 1 0 14 3.5 16 2 16 3 28 9 34

40 1.5 8 3 4 1.5 0.5 1 0 0 6 0.5 6 0.5 2.5 1 3.5 1 3.5

2530 430 950 370 1140 1320 980 1120 840 330 670 760 1010 740 410 240 600 55 170

163 16 141 60 98 72 55 61 56 24 0 0 4 1 25 1 44 29 90

31 4 20 8 14 18 4 26 21 6 0 2 2 0 0 0 4 3 9

NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP

63 5 21 9 13 18 5 23 19 3 48 48 35 31 30 44 7 3 10

270 320

14 14

4 4

2600 2760

29 29

4 NP 4 NP

8 17

310 450 370 230 1010 1140 1230

7 18 18 6 53 55 63

2 7 6 2 13 14 17

1210 1240 1410 1110 1930 2370 2380

18 18 20 18 98 98 98


Fiber

Fat

59

Cal

Baja Fresh

Kids Chicken Taquitos Chicken Taquitos w/ Beans Chicken Taquitos w/ Rice Mini Bean & Cheese Burrito Mini Bean & Cheese Burrito w/ Chicken Mini Cheese Quesadilla Mini Cheese Quesadilla w/ Chicken

Side Cheese Nachos Side Salad Chips and Guacamole Pronto Guacamole Chips and Salsa Baja Rice & Beans Plate Rice Black Beans Pinto Beans Veggie Mix Steak Chicken Carnitas Shrimp Breaded Fish Mahi Mahi Tostada Shell Corn Tortilla Chips, 1.5 oz Corn Tortilla Chips, 5 oz

Soup Chicken Tortilla Soup w/o Charbroiled Chicken Chicken Tortilla Soup w/ Charbroiled Chicken

Salad Charbroiled Chicken Baja Ensalada Charbroiled Steak Baja Ensalada Savory Pork Carnitas Baja Ensalada Charbroiled Shrimp Baja Ensalada No Meat Tostada Salad Charbroiled Chicken Tostada Salad Charbroiled Steak Tostada Salad

7 6 7 6 25 27 25


46 54 35 28 32 60 65

Carb

Fiber

Sugar

1180 1120 1200 1130

62 55 61 55

17 14 15 14

2520 2460 2140 2070

100 99 111 99

26 25 25 25

NP NP NP NP

Prot

Sod

Savory Pork Carnitas Tostada Salad Charbroiled Shrimp Tostada Salad Breaded Fish Tostada Salad Charbroiled Fish Tostada Salad

Sfat


Fat

Baja Fresh — Baskin Robbins Cal

60

52 55 47 59

40 19 31 4.5 26 6 0 0 35 3 2.5 0 0 0 1 0 0.5 0

1450 290 470 370 710 970 1170 1080 890

45 2 4 3 14 7 11 13 12

7 0 0 1 6 4 3 4 3


23 0 2 0 6 2 2 3 2

65 55 45 55 65 55 50 75 85 60 90 80 90 130 60 10 55 90 95 95 65 50 55 65 55 110 110 60 95 75 55

21 23 16 19 21 16 19 20 23 17 22 21 22 20 18 21 19 22 24 21 25 19 16 19 20 22 25 17 24 19 17

0 0 1 0 0 1 1 1 0 0 0 0 1 0 0 0 0 1 1 0 0 1 0 0 1 0 0 0 0 0 1

18 19 14 17 17 1 16 18 19 16 20 20 19 18 16 21 17 20 19 20 22 18 15 18 19 19 21 16 20 16 17

3 3 3 2 3 4 3 4 3 3 3 3 3 3 3 0 3 3 3 3 3 3 3 3 3 3 3 3 3 3 4

Dressing/Condiment "Enchilado" Style Addition (for burritos) Olive Oil Vinaigrette, 71 g Ranch Dressing, 71 g Fat Free Salsa Verde, 71 g Guacamole, 8 oz Salsa Baja, 8 oz Salsa Verde, 8 oz Salsa Roja, 8 oz Pico de Gallo, 8 oz

630 290 260 15 310 70 50 70 50

Baskin Robbins Ice Cream Regular America’s Birthday Cake Ice Cream, 2.5 oz Apple Pie a la Mode Ice Cream, 2.5 oz Banana Nut Ice Cream, 2.5 oz Bananas ’n Strawberries Ice Cream, 2.5 oz Baseball Nut Ice Cream, 2.5 oz Black Walnut Ice Cream, 2.5 oz Cherries Jubilee Ice Cream, 2.5 oz Chocolate Almond Ice Cream, 2.5 oz Chocolate Chip Cookie Dough Ice Cream, 2.5 oz Chocolate Chip Ice Cream, 2.5 oz Chocolate Fudge Ice Cream, 2.5 oz Chocolate Ice Cream, 2.5 oz Chocolate Mousse Royale Ice Cream, 2.5 oz Cotton Candy Ice Cream, 2.5 oz Creole Cream Cheese Ice Cream, 2.5 oz Daiquiri Ice Ice Cream, 2.5 oz Egg Nog Ice Cream, 2.5 oz Fudge Brownie Ice Cream, 2.5 oz German Chocolate Cake Ice Cream, 2.5 oz Gold Medal Ribbon Ice Cream, 2.5 oz Icing on the Cake Ice Cream, 2.5 oz Jamoca Almond Fudge Ice Cream, 2.5 oz Jamoca Ice Cream, 2.5 oz Lemon Custard Ice Cream, 2.5 oz Love Potion #31 Ice Cream, 2.5 oz Made w/ Snickers Ice Cream, 2.5 oz Makin’ Cookies Ice Cream, 2.5 oz Mint Chocolate Chip Ice Cream, 2.5 oz Mississippi Mud Ice Cream, 2.5 oz New York Cheesecake Ice Cream, 2.5 oz Nutty Coconut Ice Cream, 2.5 oz

180 170 160 150 170 180 150 190 190 170 170 160 190 160 150 80 160 190 200 160 210 170 150 160 170 180 190 170 170 170 190

9 8 9 7 9 12 8 12 9 10 10 9 11 8 8 0 8 11 10 8 11 9 8 8 9 10 9 10 8 10 12

6 4.5 4.5 4.5 4.5 6 4.5 5 6 6 6 6 8 4.5 5 0 5 7 6 5 6 4.5 5 5 6 5 5 6 5 6 6

Lighter Premium Churned Light Aloha Brownie Ice Cream, 2.5 oz Premium Churned Light Cappucino Chip Ice Cream, 2.5 oz Premium Churned Light Dulce de Leche Ice Cream, 2.5 oz Premium Churned Light Mint Oreo Ice Cream, 2.5 oz Premium Churned Light Peachy Raspberry Ice Cream, 2.5 oz Premium Churned Light Raspberry Chip Ice Cream, 2.5 oz Premium Churned Reduced Fat, No Sugar Added Butter Almond Crunch Ice Cream, 2.5 oz Premium Churned Reduced Fat, No Sugar Added Caramel Turtle Truffle Ice Cream, 2.5 oz Premium Churned Reduced Fat, No Sugar Added Chocolate Overload Ice Cream, 2.5 oz Premium Churned Reduced Fat, No Sugar Added Mocha Blackberry Chip Ice Cream, 2.5 oz Premium Churned Reduced Fat, No Sugar Added Pineapple Coconut Ice Cream, 2.5 oz

Sod

Carb

Fiber

Sugar

Prot

170 160 170 200 170 170 180 180 150 190 190 180 160 170 170 200 90 170 140 90 160 180

61

Sfat

Old Fashioned Butter Pecan Ice Cream, 2.5 oz Oregon Blackberry Ice Cream, 2.5 oz Oreo Cookies ’n Cream Ice Cream, 2.5 oz Peanut Butter ’n Chocolate Ice Cream, 2.5 oz Peppermint Ice Cream, 2.5 oz Pink Bubblegum Ice Cream, 2.5 oz Pistachio Almond Ice Cream, 2.5 oz Pralines ’n Cream Ice Cream, 2.5 oz Pumpkin Pie Ice Cream, 2.5 oz Quarterback Crunch Ice Cream, 2.5 oz Reese’s Peanut Butter Cup Ice Cream, 2.5 oz Rocky Road Ice Cream, 2.5 oz Rum Raisin Ice Cream, 2.5 oz Strawberry Cheesecake Ice Cream, 2.5 oz Strawberry Shortcake Ice Cream, 2.5 oz Tax Crunch Ice Cream, 2.5 oz Tropical Ice Ice Cream, 2.5 oz Vanilla Ice Cream, 2.5 oz Very Berry Strawberry Ice Cream, 2.5 oz Watermelon Chip Ice Cream, 2.5 oz Winter White Chocolate Ice Cream, 2.5 oz World Class Chocolate Ice Cream, 2.5 oz

11 6 8 5 9 5 13 6 9 6 8 5 12 5 9 5 7 4.5 10 7 11 6 10 5 7 4.5 9 5 9 6 13 7 0 0 10 6 7 4 0.5 0 9 6 10 7

60 55 95 115 55 50 55 105 55 90 80 75 50 75 100 70 10 45 45 10 55 60

15 18 20 19 20 22 15 22 18 21 19 22 21 20 22 20 22 17 18 22 19 19

1 1 0 1 0 0 1 0 0 0 0 0 0 0 0 1 0 0 0 0 0 0

15 17 17 18 19 22 14 19 18 18 18 20 20 19 18 18 21 16 17 22 17 17

3 3 3 4 3 3 4 3 3 3 4 3 3 3 3 3 0 3 2 0 2 3

Fat


Cal

Baskin Robbins

150

5

3

95

26

1

21

3

140

5 2.5

70

20

1

18

3

140

4.5

3

90

24

0

22

3

150 130

4.5 2.5 3 2

90 55

25 22

1 0

22 20

3 3

140

4 2.5

60

24

1

22

3

140

7

3

90

19

3

4

4

120

5 3.5

75

24

2

4

3

120

5 3.5

70

23

3

4

4

120

6

4

45

22

4

4

3

100

4 2.5

50

18

2

5

3

25 25 25 15 25

21 21 23 21 21

0 0 0 0 0

21 21 23 21 20

1 1 1 0 1

Sherbet/Sorbet/Frozen Yogurt Orange Sherbet, 2.5 oz Rainbow Sherbet, 2.5 oz Rock ’n Pop Swirl Sherbet, 2.5 oz Splish Splash Sherbet, 2.5 oz Wild ’n Reckless Sherbet, 2.5 oz

100 100 120 90 100

1.5 1.5 2.5 0.5 1.5

1 1 2 0 1

Sod

Carb

Fiber

Sugar

Prot

Pink Grapefruit Sorbet, 2.5 oz Fat-Free Vanilla Frozen Yogurt, 2.5 oz Lemon Blueberry Frozen Yogurt, 2.5 oz Vanilla Pomegranate Parfait Frozen Yogurt, 2.5 oz

0 0 0 0 3.5 2.5 5 3.5

10 65 45 55

21 20 21 23

0 0 0 0

20 19 19 19

0 4 3 3

14 15 21 20 23 16 13 9 15 9 24 21 11 10 7

410 510 770 690 640 400 520 250 660 250 620 670 330 290 200

102 109 132 139 114 94 98 89 103 87 110 99 85 82 37

1 1 2 2 1 3 2 1 2 2 3 4 3 1 0

87 88 109 115 106 71 69 85 80 83 94 89 108 78 36

15 15 16 19 15 18 15 10 16 11 22 25 14 12 8

0 0.5 4

0 0 1

15 35 5

5 9 28

0 0 0

0 3 13

0 1 2

750 660 620 500

31 32 30 16

20 20 18 10

310 230 300 280

99 78 81 80

1 1 1 3

88 74 77 73

14 14 15 16

680 680 620 580 560 670

33 33 16 15 23 33

21 20 9 10 15 21

190 240 350 270 210 370

84 83 109 97 76 80

0 1 2 2 1 0

69 79 96 92 73 73

13 14 14 14 12 13

620 920 580 990 1010 610 1000 1330 1220 450 530

28 47 21 43 34 25 46 61 80 18 29

19 22 13 28 20 18 25 31 32 11 19

200 460 470 540 240 430 710 930 700 310 200

87 119 89 138 173 86 138 189 109 59 61

5 2 1 2 8 1 3 4 6 1 0

73 97 78 107 125 75 113 146 92 57 51

9 12 13 13 12 14 16 14 27 12 8

Fat


Sfat

Baskin Robbins Cal

62

80 90 120 150 650 720 920 970 860 700 650 510 720 500 940 930 540 500 280

23 25 39 41 39 30 24 14 29 14 48 52 17 15 11

25 45 160

Soft Serve Butterfinger 31 Degrees Below, sml Chocolate Chip Cookie Dough 31 Degrees Below, sml Chocolate Oreo 31 Degrees Below, sml Fudge Brownie 31 Degrees Below, sml Heath 31 Degrees Below, sml Jamoca Almond Fudge 31 Degrees Below, sml Jamoca Oreo 31 Degrees Below, sml Mango Fruit Cream, sml Oreo 31 Degrees Below, sml Peach Passion Fruit Cream, sml Peanut Butter ’n Chocolate 31 Degrees Below, sml Reese’s Peanut Butter Cup 31 Degrees Below, sml Strawberry Banana 31 Degrees Below, sml Strawberry Fruit Cream, sml Vanilla Soft Serve, reg

Cone Cake Cone Sugar Cone Waffle Cone

Milkshake Chocolate Chip Cookie Dough Shake, sml Chocolate Chip Shake, sml Chocolate Shake w/ Chocolate Ice Cream, sml Chocolate Shake w/ Premium Churned Milk Chocolate Ice Cream, sml Chocolate Shake w/ Vanilla Ice Cream, sml Mint Chocolate Chip Shake, sml Mint Oreo Shake, sml Raspberry Chip Shake, sml Strawberry Shake, sml Vanilla Shake, sml

Sundae Banana Royale Sundae, 1 Brownie Sundae, 1 Caramel Soft Serve Sundae, reg Chocolate Chip Cookie Dough Sundae, 1 Classic Banana Split, 1 Hot Fudge Soft Serve Sundae, reg Made w/ Snickers Sundae, 1 Oreo Layered Sundae, 1 Reese’s Peanut Butter Cup Sundae, 1 Strawberry Soft Serve Sundae, reg Two-Scoop Sundae, 1

Carb

Sugar

Prot

33 28 29 28

5 5 5 7

0 72 0 33 0 32 0 44 0 42 1 55 0 21 0 42 0 81 0 68 0 68 2 101 1 57 4 92 2 65 3 85 1 58 2 82

7 6 5 7 6 6 7 6 3 6 6 4 8 6 1 5 1 1

Sod

1 1 1 1

Sfat

43 33 40 38

Fat

Heath 31 Degrees Below Pie, 1 slice Made w/ Snickers 31 Degrees Below Pie, 1 slice Oreo 31 Degrees Below Pie, 1 slice Reese’s Peanut Butter Cup 31 Degrees Below Pie, 1 slice

Cal

Description & Serving Pie

63 Fiber

Baskin Robbins — Ben & Jerry’s

310 250 290 340

14 12 13 18

7 7 6 8

290 180 290 160

510 400 380 220 310 510 280 330 370 470 480 440 500 420 270 390 240 340

16 10 13 8 12 7 0 0 12 7 15 9 9 6 14 9 4 2.5 20 13 20 13 1.5 0 20 10 1 0 0 0 0.5 0 0 0 1 0

310 95 85 120 100 320 140 110 120 130 130 75 350 70 10 70 5 10

87 65 64 49 47 89 44 48 82 69 69 104 76 102 68 94 61 84

260 242 200 200 220

20 14 11 12 12

8 9 8 8 7

105 69 50 40 70

17 0 24 0.5 23 0 21 1 26 0

24 21 20 18 20

4 3 3 3 4

220 253 250

11 17 17

6 11 7

70 62 100

27 23 22

1 1 2

22 20 17

3 3 6

210 230 240 276 190 230

12 13 14 17 11 14

7 9 8 11 8 10

60 30 35 46 50 40

25 25 24 25 18 23

2 0 0 1 0 1

19 22 22 20 16 21

4 4 4 3 3 4

252 250

15 14

10 7

99 105

26 0.3 28 0

24 22

3 4

Frozen Drink Cappucino Blast Caramel, sml Cappucino Blast Mocha w/ Whipped Cream, sml Cappucino Blast Mocha, sml Cappucino Blast Nonfat, sml Cappucino Blast Original, sml Cappucino Blast Turtle, sml Cappucino Blast w/ Soft Serve, sml Cappucino Blast w/ Whipped Cream, sml Freeze w/ Orange Sherbet, sml Ice Cream Float w/ Vanilla Ice Cream & Root Beer, sml Ice Cream Soda w/ Vanilla Ice Cream, sml Mango Fruit Blast Smoothie, sml Oreo ’n Cookies Cappucino Blast, sml Peach Passion Banana Fruit Blast Smoothie, sml Peach Passion Fruit Blast, sml Strawberry Banana Fruit Blast Smoothie, sml Strawberry Citrus Fruit Blast, sml Wild Mango Fruit Blast, sml

Ben & Jerry’s Ice Cream Butter Pecan Ice Cream, approx. 1 scoop Cake Batter Ice Cream, approx. 1 scoop Cherry Garcia Ice Cream, approx. 1 scoop Chocolate Ice Cream, approx. 1 scoop Chocolate Chip Cookie Dough Ice Cream, approx. 1 scoop Chocolate Fudge Brownie Ice Cream, approx. 1 scoop Chocolate Macadamia Ice Cream, approx. 1 scoop Chocolate Peanut Butter Swirl Ice Cream, approx. 1 scoop Chocolate Therapy Ice Cream, approx. 1 scoop Chocowlate Chip Ice Cream, approx. 1 scoop Chunky Monkey Ice Cream, approx. 1 scoop Coconut Seven Layer Bar Ice Cream, approx. 1 scoop Coffee Ice Cream, approx. 1 scoop Coffee Coffee BuzzBuzzBuzz Ice Cream, approx. 1 scoop Imagine Whirled Peace Ice Cream, approx. 1 scoop Milk & Cookies Ice Cream, approx. 1 scoop

Fat

Sfat

Sod

Carb

Fiber

Sugar

Prot

Ben & Jerry’s — Blimpie Cal

64

230 250

14 17

10 9

45 45

23 24

1 2

20 21

3 4

180

13

10

40

20

3

3

3

240 152 240 268

13 6 12 17

8 4 6 7

110 30 130 138

28 23 29 25

1 1 0 1

20 20 21 18

4 2 4 6

230 170 210 240 230 190 240

11 9 11 13 12 12 14

7 6 6 7 9 8 9

65 35 35 95 95 50 100

32 18 24 24 28 18 24

1 0 0 0 0 0 0

20 16 20 18 22 16 22

3 3 3 4 3 3 3

140 160

1.5 1 2.5 0.5

55 90

28 32

1 1

20 22

3 4

160 130

2.5 1.5

1 1

85 70

31 25

1 0

20 16

4 4

100 100 100 100

0 0 0 0

0 0 0 0

5 5 10 10

27 26 27 27

1 1 1 1

23 21 23 23

0 0 0 0

1 24 21 11 21 35 14 10 11 24 24 20 21 34 115 111

0 17 15 10 16 20 7 5 6 10 12 11 11 16 12 11

242 1579 1377 830 1655 1687 973 771 1049 1081 2095 1892 2310 2202 1026 823

25 37 37 34 39 37 27 27 29 27 56 56 58 56 30 30

2 1 1 1 1 1 2 2 2 2 5 5 5 5 1 1

2 3 3 3 5 3 2 2 4 2 3 3 5 3 4 4

5 17 14 6 19 20 16 13 18 19 31 28 36 34 16 12

Description & Serving Milk Chocolate Chunk Ice Cream, approx. 1 scoop New York Super Fudge Chunk Ice Cream, approx. 1 scoop No Sugar Added Vanilla Fudge Chip Ice Cream, approx. 1 scoop Oatmeal Cookie Chunk Ice Cream, approx. 1 scoop Orange & Cream Ice Cream, approx. 1 scoop Peanut Brittle Ice Cream, approx. 1 scoop Peanut Butter Cookie Dough Ice Cream, approx. 1 scoop Phish Food Ice Cream, approx. 1 scoop Strawberry Ice Cream, approx. 1 scoop Strawberry Cheesecake Ice Cream, approx. 1 scoop Sweet Cream & Cookies Ice Cream, approx. 1 scoop Triple Caramel Chunk Ice Cream, approx. 1 scoop Vanilla Ice Cream, approx. 1 scoop Vanilla Heath Bar Crunch Ice Cream, approx. 1 scoop

Low Fat Frozen Yogurt Black Raspberry Swirl Frozen Yogurt, approx. 1 scoop Chocolate Fudge Brownie Frozen Yogurt, approx. 1 scoop Half Baked Frozen Yogurt, approx. 1 scoop Vanilla Frozen Yogurt, approx. 1 scoop

Sorbet Berry Berry Extraordinary Sorbet, approx. 1 scoop Lemonade Sorbet, approx. 1 scoop Mango Mango Sorbet, approx. 1 scoop Strawberry Kiwi Sorbet, approx. 1 scoop

Blimpie Breakfast Plain Bluffin Bacon, Egg & Cheese Biscuit Egg & Cheese Biscuit Plain Biscuit Ham, Egg & Cheese Biscuit Sausage, Egg & Cheese Biscuit Bacon, Egg & Cheese Bluffin Egg & Cheese Bluffin Ham, Egg, & Cheese Bluffin Sausage, Egg & Cheese Bluffin Bacon, Egg & Cheese Burrito Egg & Cheese Burrito Ham, Egg & Cheese Burrito Sausage, Egg & Cheese Burrito Bacon, Egg & Cheese Croissant Egg & Cheese Croissant

129 432 385 263 420 535 293 245 280 395 553 506 559 656 396 349

Sfat

Sod

Carb

Fiber

Sugar

Prot

Ham, Egg & Cheese Croissant Plain Croissant Sausage, Egg & Cheese Croissant Cinnamon Roll Panini Breakfast, 4"

Fat


65

Cal

Blimpie

384 233 499 449 494

112 102 125 20 14

11 6 16 9 5

1102 295 1133 729 1408

31 28 30 60 67

1 1 1 2 2

6 4 4 17 7

17 5 18 9 26

268 523 488 447 639 642 428 416 254 363 413 413 257 368 443 607 435 571 499 571 262 385 571 333 593 282 381 350 582 247 370 553 522 499

8 19 12 22 41 34 9 10 6 11 11 11 6 11 16 32 16 23 24 24 7 12 30 7 30 11 9 4 24 6 10 28 20 21

4 8 5 5 9 10 4 5 3 5 5 5 3 5 7 14 7 10 10 7 3 5 9 1 10 2 1 1 11 2 5 16 6 6

910 2128 1773 933 1438 1648 1315 1255 743 1003 1628 1652 724 965 1306 2072 1354 2113 1233 1221 676 990 1769 840 1766 458 1406 1219 2622 858 1344 1415 1272 1212

33 52 52 46 43 48 50 47 33 43 43 46 33 44 49 51 42 43 45 54 31 40 48 56 66 31 52 58 48 33 43 48 56 50

2 3 3 3 2 3 1 5 2 6 1 1 2 6 3 4 1 1 1 3 2 6 3 4 4 2 4 3 2 2 6 3 5 8

6 12 11 7 6 8 12 12 6 8 6 3 7 9 9 6 5 7 6 8 5 6 8 9 10 5 8 14 8 5 7 7 8 7

16 37 41 15 22 36 35 36 16 26 29 30 16 26 25 28 30 46 26 34 20 32 27 13 17 14 21 20 40 16 27 29 28 30

583 617 447 588 637 600 502

27 24 8 30 25 23 11

7 6 2 9 7 7 4

2050 1584 1719 1941 2520 2150 2164

50 63 65 51 68 65 64

3 3 3 3 3 3 3

5 4 6 6 10 6 5

32 34 26 28 33 29 30

Sandwich Blimpie Best Sub, 4" Blimpie Best Sub, Super Stacked, 6" Blimpie Trio Sub, Super Stacked, 6" BLT Sub, Regular, 6" BLT Sub, Super Stacked, 6" Chicken Cheddar Bacon Ranch Sub, Regular, 6" Chicken Teriyaki Sub, Regular, 6" Chicken Teriyaki, Wheat, 6" Club, 4" Club, Wheat, 6" Cuban, Regular, 6" French Dip Sub, 6" Ham & Swiss Sub, 4" Ham & Swiss Sub, Wheat, 6" Ham, Salami & Cheese Sub, Regular, 6" Meatball Sub, Regular, 6" Hot Pastrami Sub, 6" Hot Pastrami Sub, Super Stacked, 6" Philly Steak & Onion Sub, Regular, 6" Reuben, Regular, 6" Roast Beef & Provolone Sub, 4" Roast Beef & Provolone Sub, Wheat, 6" Roast Beef, Turkey & Cheddar Sub, Regular, 6" Seafood Sub, Regular, 6" Special Vegetarian Sub, 6" Tuna Sub, 4" Turkey & Avocado Sub, 6" Turkey & Cranberry Sub, 6" Turkey & Bacon Sub, Super Stacked, 6" Turkey & Provolone Sub, 4" Turkey & Provolone Sub, Wheat, 6" Veggie Supreme Sub, 6" VegiMax Sub, 6" VegiMax Sub, Wheat, 6"

Specialty Sandwich/Wrap Ciabatta, Buffalo Chicken Ciabatta, Grilled Chicken Caesar Ciabatta, Mediterranean Ciabatta, Roast Beef, Turkey & Cheddar Ciabatta, Sicilian Ciabatta, Tuscan Ciabatta, Turkey Italiano

Sod

Carb

Fiber

Sugar

Prot

Ciabatta, Ultimate Club Chicken Caesar Wrap, Regular Roast Beef & Cheddar Wrap, Regular Southwestern Wrap, Regular Steak & Onion Wrap, Regular Zesty Wrap, Regular

Sfat


Fat

Blimpie Cal

66

480 607 684 530 774 569

21 29 36 22 47 26

6 9 12 6 15 10

1538 1586 1928 1771 1795 1979

47 56 59 61 62 59

2 4 6 4 6 6

5 5 5 10 7 6

27 30 32 23 28 28

245 222 176 192 29 122 272 287

14 9 7 8 0 4 18 16

6 5 4 4 0 1 3 9

1627 842 805 463 16 582 517 1196

12 10 10 6 6 17 7 10

4 4 2 3 3 3 2 3

6 5 5 3 3 5 3 6

20 25 18 25 2 6 18 25

140 120 170 210 170 90 130 150 190 190 0 250 100 130 90 170 150 110 100 130 110 80

1 3 4 7 5 2 4 10 8 9 4 9 1 4 3 3 5 2 2 2 1 2

0 2 2 3 3 0 1 3 5 3 1 5 0 2 0 2 2 1 1 0 0 1

1070 780 890 890 970 1280 1040 1030 940 860 1020 1230 920 900 1150 1060 910 800 850 1090 720 750

23 14 18 29 19 13 18 15 15 24 11 30 19 17 14 28 22 19 16 21 22 12

11 0 2 4 3 2 2 4 3 3 1 18 3 0 4 2 4 2 2 6 0 2

2 4 2 7 4 4 5 4 5 3 6 7 4 0 4 5 2 2 3 1 5 2

8 8 17 6 11 6 7 14 6 5 2 18 4 7 4 7 7 4 4 8 4 5

160 330 260 230

9 22 17 12

2 5 4 3

240 790 390 490

20 28 22 28

2 2 3 3

17 8 3 8

1 5 3 3

262 277 187

9 11 2

5 2 0

901 457 598

32 30 31

2 2 2

6 4 5

15 14 10

Salad Antipasto Salad Buffalo Chicken Salad Chef Salad, Regular Chicken Caesar Salad Garden Salad Seafood Salad, Regular Tuna Salad, Regular Ultimate Club Salad

Soup Bean w/ Ham Soup Beef Steak & Noodle Soup Beef Stew Captain’s Corn Chowder Chicken & Dumping Soup Chicken Gumbo Chicken Noodle Soup Chicken w/ White & Wild Rice Soup Cream of Broccoli w/ Cheese Soup Cream of Potato Soup French Onion Soup Grande Chili w/ Bean & Beef Harvest Vegetable Soup Italian Style Wedding Soup Minestrone Soup New England Clam Chowder Pasta Fagioli w/ Sausage Soup Pilgrim Turkey Vegetables w/ Rice Soup Seafood Gumbo Split Pea w/ Ham Soup Tomato Basil w/ Raviolini Soup Yankee Pot Roast Soup

Side Cole Slaw Macaroni Salad North West Potato Salad Potato Salad

Kids 3" Ham & American Cheese Kids Meal 3" Tuna Kids Meal 3" Turkey Kids Meal

Sfat

Sod

Carb

Fiber

Sugar

Prot

Brownie Chocolate Chunk Cookie Oatmeal Raisin Cookie Peanut Butter Cookie Sugar Cookie White Chocolate Macadamia Nut Cookie Apple Turnover Cherry Turnover

Fat

Description & Serving Dessert

67

Cal

Blimpie

182 196 170 198 327 198 340 350

7 10 7 12 17 12 21 21

3 4 3 5 6 5 10 10

115 153 142 161 286 161 190 190

28 25 26 20 41 20 35 35

1 0 1 1 1 1 1 1

19 16 15 12 22 12 11 14

2 2 2 3 3 3 4 4

213 230 259 242 190 213 236 310 310

4 3 8 2 4 3 4 8 8

2 0 1 1 1 1 2 3 3

434 590 405 NP 357 418 488 840 670

36 43 41 46 34 40 39 52 52

1 2 5 2 4 1 2 3 5

3 2 5 2 2 3 4 3 1

8 8 10 9 9 7 9 9 9

105 18 93 106 45 35 292 114 66 210 13 46 36 92 241 30 104 75 52 114 77 76 79 45 6 16 11 0 10

8 1 3 2 3 1 21 6 6 15 0 1 3 4 18 0 9 6 4 9 7 6 6 4 0 2 0 0 0

3 0 1 1 1 0 8 3 3 6 0 0 1 1 2 0 6 4 2 6 4 4 4 1 0 0 0 0 0

447 164 253 759 188 278 1342 633 233 630 177 220 137 415 350 316 507 382 145 176 135 190 44 135 4 124 1 450 486

0 0 0 2 2 2 11 1 1 5 1 0 0 10 0 1 1 1 1 0 0 0 0 2 1 1 3 1 1

0 0 NP 0 0 0 0 2 0 0 NP 2 3 3 0 1 NP NP NP 3 0 1 0 0 0 0 1 2 0 0 NP 1 NP NP NP 0 0 0 0 0 0 0 NP NP 0 0 1 0 0 1 0 0 0 1 0 0 0 0

7 3 16 18 4 5 15 14 3 13 2 8 2 4 16 5 6 4 4 7 6 5 6 0 0 0 0 0 0

Bread Cheddar Jalapeno Bread, 6" Ciabatta Bread Honey Oat Bread, 6" Marble Rye, 6" Wheat Bread, 6" White Bread, 6" Zesty Parmesan Bread, 6" Spinach Herb Wrap Traditional Wrap

Topping Bacon Cappacola Chicken Strips Corned Beef Egg Ham Meatballs Pastrami Pepperoni Philly Steak & Onion Prosciuttini Roast Beef Salami Seafood Salad Tuna Turkey American Cheese Cheddar Cheese Shredded Parmesan Cheese Shredded Mild Cheddar Cheese Pepper Jack Cheese Provolone Cheese Swiss Cheese Guacamole, 1 oz Lettuce, 1.5 oz Olives, 0.5 oz Onion, 3 pc Hot Ring Peppers, 12 pc Jalapeno Peppers, 18 pc

112 116 2

2 5 2

24 5 24 4 21 4 18 3 17 3 0 NP 4 1 1 0 26 4 7 1 20 3 22 3 0 0 1 0 0 0 14 2 0 0 0 0

440 380 520 420 240 390 310 770 453 0 350 202 60 168 60 0 0 760

2 2 2 4 8 5 8 2 1 0 6 0 0 7 0 0 1 2

Prot

0 0 0

Fiber

0 0 0

Sugar

Carb

11 20 7

Sod

Red Roasted Peppers, 1.7 oz Sweet Pepper Strips, 6 pc Tomato, 2 pc

Sfat


Fat

Blimpie — Bob Evans Cal

68

0 0 0

1 5 1

0 0 0

NP 2 NP 1 NP 1 0 3 NP 7 0 3 NP 3 NP 2 0 1 NP NP 0 6 0 0 0 0 1 5 NP 0 0 0 0 0 0 0

2 1 1 0 1 0 1 0 1 0 0 0 0 1 0 0 0 0

Dressing/Condiment Blue Cheese Dressing Buttermilk Ranch Dressing Creamy Caesar Dressing Creamy Italian Dressing Dijon Honey Mustard Dressing Fat-Free Italian Dressing Light Buttermilk Ranch Dressing Light Italian Dressing Peppercorn Dressing Special Dressing Thousand Island Dressing Mayonnaise Mustard, Deli Style Mustard, Honey Mustard, Spicy Brown Oil, Blend Red Wine Vinegar Original Red Hot Sauce

230 230 210 180 180 25 70 20 240 70 210 202 5 43 5 130 5 10

Bob Evans Breakfast Crepe/Parfait Blueberry Banana & Yogurt Crepe, 1 Blueberry Crepe, 1 Plain Crepe, 1 Strawberry Banana Crepe, 1 Strawberry Banana Fruit & Yogurt Crepe, 1 Strawberry Blueberry Fruit & Yogurt Crepe, 1 Blueberry & Banana Yogurt Parfait Strawberry Banana Mini Fruit & Yogurt Parfait Strawberry Blueberry Mini Fruit & Yogurt Parfait

366 396 345 448 345 327 177 151 158

11 25 25 25 11 12 1 1 1

4 9 9 9 4 4 0 0 0

291 296 289 290 287 292 61 55 62

59 37 25 51 53 48 39 33 34

5 2 1 4 5 5 3 3 3

39 24 12 34 34 31 34 28 30

8 5 5 6 8 8 4 4 4

Eggs Bob Evans Egg Lites Omelet Shell Border Scramble Omelet Border Scramble Omelet, Bob Evans Egg Lites Border Scramble Omelet, Egg White Egg White Omelet Shell Egg, 1 Farmer’s Market Omelet Farmer’s Market Omelet, Bob Evans Egg Lites Farmer’s Market Omelet, Egg White Garden Harvest Omelet Garden Harvest Omelet, Bob Evans Egg Lites

85 621 441 431 75 131 621 440 427 503 323

0 44 25 25 0 11 43 25 25 34 16

0 18 13 13 0 3 21 16 16 17 12

357 1569 1248 1159 269 68 2209 1888 1791 1726 1405

1 16 15 15 2 1 14 13 13 14 13

0 3 3 3 0 0 1 1 1 2 2

2 9 9 8 0 1 6 6 4 6 6

17 40 38 38 17 7 38 36 36 29 28

Carb

Sugar

Prot

4 8 2 2 0 0 1 2 2 2 0 1 0 1 8 2 2 0 5 5 3 4 4 2

27 43 39 37 37 6 13 19 42 40 40 6 6 6 31 31 29 29 48 46 46 39 38 37

2 18 2 16 2 22 4 18 6 80 9 110 4 72 12 103

7 7 7 8 18 20 17 19

Sod

2 0 0 0 0 0 0 0 0 0 0 0 0 0 1 0 0 0 1 1 1 1 1 1

Sfat

Hotcakes Blueberry Hotcake w/o topping, 1 Buttermilk Hotcake w/o topping, 1 Cinnamon Hotcake w/o topping, 1 Multigrain Hotcake w/o topping, 1 Stacked & Stuffed Blueberry Cream Hotcakes Stacked & Stuffed Caramel Banana Pecan Hotcakes Stacked & Stuffed Cinnamon Cream Hotcakes Stacked & Stuffed Strawberry Banana Cream Hotcakes Specialty Breakfast Border Scramble Burrito w/ Egg Border Scramble Burrito w/ Egg Lites Border Scramble Burrito w/ Egg Whites Country Biscuit Breakfast Fit from the Farm Breakfast w/ Parfait Fit from the Farm Breakfast w/ Oatmeal Fit from the Farm Breakfast w/ Yogurt Crepe French Toast, ea Fruit & Yogurt Plate Meat Lover’s BoBurrito Meat Lover’s BoBurrito, Egg Lites Meat Lover’s BoBurrito, Egg Whites Pot Roast Hash Stuffed French Toast w/o topping

13 44 4 3 3 1 2 3 4 3 3 1 1 1 43 4 3 3 7 6 6 7 6 6

Fat

Garden Harvest Omelet, Egg White Ham & Cheddar Benedict Ham & Cheddar Omelet Ham & Cheddar Omelet, Bob Evans Egg Lites Ham & Cheddar Omelet, Egg White Hardcooked Egg, 1 Omelet Shell, 4 oz Omelet Shell, 6 oz Sausage & Cheddar Omelet Sausage & Cheddar Omelet, Bob Evans Egg Lites Sausage & Cheddar Omelet, Egg White Scrambled Egg Lites, 1 egg equiv Scrambled Egg Whites, 1 egg equiv Scrambled Eggs, 1 egg equiv Spinach, Bacon & Tomato Country Benedict Three Cheese Omelet Three Cheese Omelet, Bob Evans Egg Lites Three Cheese Omelet, Egg White Turkey & Spinach Omelet Turkey & Spinach Omelet, Bob Evans Egg Lites Turkey & Spinach Omelet, Egg White Western Omelet Western Omelet, Bob Evans Egg Lites Western Omelet, Egg White

Cal


69 Fiber

Bob Evans

313 836 477 296 286 57 185 265 640 459 449 28 25 80 760 490 309 299 580 400 389 487 310 300

16 53 33 14 14 4 13 19 49 31 31 0 0 5 51 37 18 18 37 18 18 32 14 14

12 20 13 8 8 1 4 5 19 14 14 0 0 2 17 17 12 12 16 11 11 13 8 8

1317 3166 1773 1451 1363 52 452 678 1538 1217 1128 119 90 226 1972 1415 1094 1005 2386 2065 1976 1744 1453 1364

343 337 382 374 1047 1493 1070 1168

10 10 12 11 36 70 43 36

2 2 4 4 16 21 20 16

792 792 792 897 1852 2265 1911 1837

58 56 62 61 165 204 155 197

812 683 677 666 306 347 495 164 347 799 670 663 701 627

46 33 33 46 4 6 15 3 2 49 36 36 45 19

17 13 13 16 1 2 5 1 0 19 16 16 14 9

1989 1775 1716 1697 703 813 933 283 74 2427 2212 2154 1210 977

57 56 56 39 41 46 61 18 82 41 41 41 34 65

9 9 9 0 3 3 6 1 9 3 3 3 4 3

9 10 8 6 36 29 41 9 69 7 7 6 19 37

43 42 42 25 25 26 29 4 7 47 46 46 37 14

Fat

Sfat

Sod

Carb

Fiber

Sugar

Prot

Bob Evans Cal

70

Sunshine Skillet Sweet Cream Waffles w/o topping Turkey Sausage Breakfast Western BoBurrito Western BoBurrito, Egg Lites Western BoBurrito, Egg Whites

638 394 362 677 548 542

41 8 7 37 24 24

14 4 2 14 10 10

1905 849 1009 2392 2178 2119

36 66 48 42 42 42

4 2 5 3 3 3

17 20 18 7 7 6

30 10 27 44 43 43

Breakfast Side/Condiment Apple Butter, 0.5 oz Bacon, 1 pc Banana Nut Bread Beef Gravy, 2.2 oz Biscuit Blueberry Bread Bowl of Grits Bowl of Oatmeal Bowl of Sausage Gravy Chicken-Roasted Gravy, 2 oz Cinnamon Swirl, frosted Cinnamon Swirl, unfrosted Country Gravy, 3 oz Cup of Grits Cup of Oatmeal Cup of Sausage Gravy Diet Blackberry Jam, 0.4 oz Grape Jelly, 0.5 oz Mush Orange Marmalade, 0.5 oz Pancake Syrup, 3 oz Sausage Breakfast Patty, 1 Sausage Link, 1 Smoked Ham, 1 pc Strawberry Jam, 0.5 oz Sugar Free Pancake Syrup, 3 oz Turkey Sausage, 1 pc

34 36 215 25 274 261 265 167 313 54 532 616 56 148 91 182 5 36 171 36 213 140 133 99 36 39 72

0 4 8 1 14 12 10 3 20 4 28 30 4 6 2 12 0 0 7 0 0 11 12 3 0 0 4

0 2 1 0 4 2 4 0 13 1 0 1 1 2 0 8 0 0 1 0 0 4 3 1 0 0 1

2 54 125 419 885 338 257 259 1480 262 602 623 303 143 140 860 5 2 1012 0 101 313 184 1293 1 79 404

8 0 34 3 32 36 40 31 26 3 67 82 6 22 17 15 2 9 25 9 55 0 0 3 9 10 1

0 0 2 0 0 1 2 4 0 0 0 0 0 1 2 0 1 0 5 0 0 0 0 0 0 0 0

7 0 21 0 3 20 1 1 2 0 21 35 2 0 0 1 1 9 10 8 44 0 0 1 9 0 0

0 1 4 1 5 3 4 6 8 1 10 11 0 2 3 5 0 0 2 0 0 8 5 16 0 0 9

503 942 1134 243 281 298 1008 766

12 66 55 11 14 17 63 34

2 33 15 4 3 6 16 17

712 1757 1898 582 502 767 2180 1581

96 47 111 23 22 20 93 55

4 5 5 1 1 1 6 6

57 4 12 5 3 3 7 19

3 41 50 12 20 13 16 62

616 855 413 568 547 746

44 64 28 37 38 53

14 18 12 18 10 12

1104 1565 1146 1673 1355 1712

43 52 7 10 19 20

8 11 2 3 1 1

7 10 3 4 4 4

20 26 36 51 32 44


Appetizer Blue Ribbon Apple Pie Country Fair Cheese Bites Itsy Bitsy Trio Itsy Bitsy Trio, Mini Pot Roast Sandwich Itsy Bitsy Trio, Mini Pulled Pork Sandwich Itsy Bitsy Trio, Mini Sausage Sandwich Loaded Potato Bites Wildfire Chicken Quesadilla

Salad Chili & Cheese Taco Salad, Savor size Chili & Cheese Taco Salad Cobb Salad, Savor size Cobb Salad Country Caesar Salad, Savor size Country Caesar Salad

Sfat

Sod

Carb

Fiber

Sugar

Prot

Country Spinach Salad, Savor size Country Spinach Salad Cranberry Pecan Chicken Salad, Savor size Cranberry Pecan Chicken Salad Garden Salad Heritage Chef Salad, Savor size Heritage Chef Salad Specialty Garden Salad Wildfire Fried Chicken Salad, Savor size Wildfire Fried Chicken Salad Wildfire Grilled Chicken Salad, Savor size Wildfire Grilled Chicken Salad

Fat


71

Cal

Bob Evans 435 479 673 894 58 294 398 124 543 711 391 440

30 31 45 60 1 18 25 7 27 34 18 19

8 8 15 17 0 9 12 3 8 9 6 6

1082 1297 1658 2338 132 923 1320 334 995 1332 769 963

10 12 38 45 9 7 10 10 54 70 35 37

4 5 4 5 1 2 3 1 5 7 5 6

4 4 28 34 2 4 6 2 13 18 13 14

35 44 32 46 2 26 35 6 23 32 24 32

110 204 172 242 90 135 215 351

2 4 9 13 2 3 14 22

1 1 6 8 1 1 5 8

549 1016 744 1046 503 759 550 898

15 28 15 22 13 20 15 24

4 8 0 1 2 3 6 9

0 1 2 3 6 8 1 2

8 14 8 12 6 8 13 21

639 599 319 637 489 732 350 583 441 670 859 820 718 371 292

41 25 19 31 18 33 15 31 19 20 32 37 37 18 14

15 4 3 11 4 10 6 11 4 9 9 17 12 7 6

1021 741 646 1567 1109 1596 729 1420 971 1438 1176 3182 2784 829 1035

26 67 27 47 47 71 22 34 33 60 91 51 46 30 23

3 4 3 3 3 4 2 2 2 5 7 3 2 2 1

7 26 6 4 4 6 4 4 4 31 53 13 7 8 3

19 34 11 40 35 38 9 40 35 35 33 24 27 22 17

719 648 542 336

38 31 22 17

17 13 8 7

1355 1247 776 186

35 35 34 0

2 2 2 0

5 5 4 0

25 24 18 12

496 550 696 363 435

33 37 40 28 22

11 12 12 10 8

1217 1510 2001 1021 1958

31 37 54 1 22

0 0 5 0 1

0 2 13 1 11

18 19 23 20 17

Soup/Chili Bean Soup, cup Bean Soup, bowl Cheddar Baked Potato Soup, cup Cheddar Baked Potato Soup, bowl Vegetable Beef Soup, cup Vegetable Beef Soup, bowl Sausage Chili, cup Sausage Chili, bowl

Sandwich Bob’s BLT & E Bob-B-Q Pulled Pork Sandwich Chicken Salad Sandwich, half Fried Chicken Club Sandwich Fried Chicken Sandwich Fried Haddock Sandwich Grilled Cheese Sandwich Grilled Chicken Club Sandwich Grilled Chicken Sandwich Knife & Fork Bob-B-Q Chicken Sandwich Knife & Fork Bob-B-Q Pulled Pork Sandwich Knife & Fork Meatloaf Sandwich Knife & Fork Turkey Sandwich Pot Roast Sandwich, half Turkey Bacon Melt, half

Burger Bacon Cheeseburger Cheeseburger Hamburger Hamburger Patty, 1

Entrée Beef Country Fried Steak Country Fried Steak w/ Gravy Italian Sausage & Pepper Pasta Italian Sausage Link, 1 pc Meatloaf

Fat

Sfat

Sod

Carb

Fiber

Sugar

Prot

Bob Evans Cal

72

Open-Faced Roast Beef Pot Roast Beef Stew Deep-Dish Sirloin Steak Steak Tip Stir-Fry Steak Tips & Noodles Steak Tips

476 727 421 1008 947 266

24 34 29 43 54 15

8 14 9 11 13 4

1041 2900 638 3687 3558 828

22 67 3 87 50 3

1 3 0 6 3 0

9 10 0 28 5 0

32 24 33 70 67 29

Chicken/Turkey Bob-B-Q Roasted Chicken Chicken Fried Chicken Deep-Dish Dinner Chicken Parmesan Chicken Salad Plate Chicken Stir-Fry Fried Chicken Breast Fried Chicken Strips, 1 pc Garden Vegetable & Chicken Alfredo Garlic Butter Grilled Chicken Breast Grilled Chicken Breast Grilled Chicken Tenders, 1 pc Slow-Roasted Chicken-N-Noodles Slow-Roasted Chicken Pot Pie Wildfire Grilled Chicken Breast Slow-Roasted Turkey Turkey & Dressing

326 1087 691 712 636 285 137 851 242 242 87 289 886 299 136 622

14 60 28 43 20 12 8 46 14 14 6 16 60 14 5 31

4 19 9 6 4 3 1 18 3 3 1 3 22 3 1 9

1151 3106 2365 974 2635 758 301 2224 691 635 188 695 2710 719 972 3059

15 90 65 70 78 13 10 60 1 0 0 23 66 15 1 36

1 2 5 12 6 1 0 6 0 0 0 1 5 1 0 2

15 7 13 56 27 0 0 10 0 0 0 3 13 14 2 8

35 34 39 20 38 29 7 46 29 29 8 13 31 29 20 45

Pork Pork Bob-B-Q Ribs Dinner Pork Bob-B-Q Ribs

759 377

26 13

10 5

1889 937

77 38

5 2

54 27

52 26

Seafood Fried Haddock Garden Vegetable & Salmon Alfredo Garlic Butter Salmon Potato-Crusted Flounder Salmon Stir-Fry Salmon Wildfire Salmon

363 975 300 218 760 294 357

18 54 15 12 28 14 14

4 20 3 3 5 3 3

608 1715 172 531 2126 101 200

27 60 1 9 78 0 15

2 6 0 0 6 0 1

2 10 0 1 27 0 14

24 58 40 19 50 40 40

Vegetarian Chicken-N-Noodles Deep-Dish, dinner size Garden Vegetable Alfredo Green Pepper & Onion Pasta Vegetable Stir-Fry

785 809 468 507

38 48 21 14

13 20 4 2

2312 1860 1498 2050

66 72 59 87

2 10 6 9

6 14 16 31

30 21 8 13

69 220 44 208 166 16 92 68 201

0 3 1 14 11 0 4 0 5

0 0 0 2 4 0 2 0 1

11 525 41 243 258 2 310 7 268

18 51 8 19 17 4 4 16 34

2 6 5 1 2 1 1 1 1

13 6 3 17 2 1 3 15 6

0 8 5 1 2 0 11 0 5


Side Applesauce Baked Potato Broccoli Florets Coleslaw Corn Corn & Pepper Relish Cottage Cheese Cranberry Relish Dinner Roll

Sfat

Sod

Carb

Fiber

Sugar

Prot

French Fries Fruit Cup Fruit Dish Garden Vegetables Glazed Carrots Green Beans Grilled Mushrooms Home Fries Loaded Baked Potato Mashed Potatoes Onion Petals Parmesan Crusted Garlic Bread, 1 pc Rice Pilaf Strawberry Yogurt

Fat


73

Cal

Bob Evans 319 148 58 160 75 47 87 183 388 192 301 195 133 93

13 1 0 11 3 2 5 6 16 7 18 9 5 1

3 0 0 4 1 1 1 1 8 4 2 3 1 0

92 8 7 307 85 515 865 685 983 428 464 430 620 54

46 38 14 15 13 6 10 28 53 16 35 23 21 18

1 4 1 5 3 2 5 3 6 1 2 1 1 0

0 32 13 6 6 1 0 14 7 1 3 0 1 17

4 1 1 3 1 3 4 3 18 2 3 6 2 4

49 137 222 216 313 87 253 139 318 284 337 274 271 177 163

4 8 1 9 15 6 10 3 11 15 12 13 16 8 7

2 1 0 6 7 1 9 1 3 6 5 7 3 6 2

74 301 62 83 851 188 233 404 774 507 685 117 334 41 1102

1 10 51 31 32 0 39 23 44 22 52 35 29 24 2

1 0 5 0 1 0 1 2 2 1 1 1 2 1 0

0 0 44 22 3 0 36 4 11 4 18 27 1 19 1

3 7 5 3 10 8 3 2 11 12 6 5 3 3 20

552 365 415 501 329 557 546 486 486 279

25 12 25 28 18 36 24 27 26 9

9 2 10 11 4 11 5 7 8 1

1961 1359 972 1277 1094 1597 1882 1989 2087 1054

41 45 36 36 36 31 48 27 35 45

4 5 5 5 5 3 5 1 2 5

8 16 7 7 11 9 16 3 6 16

37 21 11 25 6 21 37 34 26 7

219 235 148 166 247 51 25

23 25 8 17 27 0 0

4 5 2 3 4 0 0

383 360 427 333 375 335 334

2 3 16 2 1 12 6

0 0 1 0 0 0 0

1 2 2 2 0 10 4

1 2 3 2 1 1 0

Kids Fresh Garden Salad Fried Chicken Strips, 1 pc Fruit & Yogurt Dippers Fudge Blast Sundae Grilled Cheese Triangles Grilled Chicken Tenders, 1 pc Hot Cocoa, 8.2 oz Kids Pasta Macaroni & Cheese Mini Cheeseburgers Plenty-O-Pancakes Reese I’m Smiling Sundae Smiley Faced Potatoes Strawberry Sundae, 4.4 oz Turkey Lurkey

Seniors Chicken Parmesan Chicken Stir-Fry Garden Vegetable Alfredo Garden Vegetable & Chicken Alfredo Green Pepper & Onion Pasta Italian Sausage & Pepper Pasta Steak Tip Stir-Fry Steak Tips & Noodles Turkey & Dressing Vegetable Stir-Fry

Dressing/Condiment Avocado Ranch Dressing, 1.6 oz Blue Cheese Dressing, 1.6 oz Bread & Celery Dressing Buttermilk Ranch Dressing, 1.6 oz Caesar Dressing, 1.6 oz Citrus Stir-Fry Sauce, 2 oz Cocktail Sauce, 1 oz

Sod

Carb

Fiber

Sugar

Prot

Colonial Dressing, 1.6 oz French Dressing, 1.6 oz Hollandaise Sauce, 1 oz Honey Mustard Dressing, 1.6 oz Hot Bacon Dressing, 1.6 oz Lite Ranch Dressing, 1.6 oz Marinara Sauce, 3 oz Pork-Roasted Gravy, 2 oz Queso Sauce, 4 oz Ranchero Picante, 1.3 oz Sour Cream, 0.6 oz Sweet Italian Dressing, 1.6 oz Swiss Bacon Dressing, 1.6 oz Tartar Sauce, 0.7 oz Thousand Island Dressing, 1.6 oz Vinegar & Oil Dressing, 1.5 oz Wildfire BBQ Sauce, 1 oz Wildfire Ranch Dressing, 1.6 oz

Sfat


Fat

Bob Evans Cal

74

247 234 25 205 113 110 35 64 159 37 34 184 242 116 227 27 62 129

22 22 1 18 3 11 1 5 9 0 3 17 27 12 21 3 0 10

3 4 1 3 1 2 0 3 5 0 2 3 5 2 3 0 0 2

206 263 155 263 202 402 374 304 923 92 14 539 423 123 378 0 99 328

12 10 3 9 19 2 5 3 8 0 1 9 2 1 8 0 15 9

0 0 0 0 0 0 1 0 0 0 0 0 0 0 0 0 1 0

12 9 1 7 18 1 3 0 4 0 1 7 2 1 6 0 14 2

0 0 0 0 0 1 1 1 13 9 1 0 2 0 0 0 0 1

53 145 97 28 68 2 132 9 12 71 84 112 11

4 11 8 1 0 0 13 0 0 6 0 9 0

3 5 5 0 0 0 1 0 0 4 0 6 0

235 553 381 43 0 239 67 4 244 340 3 179 5

1 1 0 4 17 0 5 2 2 0 20 1 2

0 0 0 0 1 0 2 1 1 0 1 1 1

0 1 0 0 13 0 3 1 1 0 15 0 1

3 10 6 0 0 0 2 1 1 4 1 7 0

528 662 499 610 883 693 569 419 651 111

28 44 30 36 42 50 22 20 47 6

19 26 5 9 19 24 11 14 22 4

423 320 426 461 692 336 924 113 333 36

64 60 56 69 121 63 86 56 58 13

4 2 4 4 3 3 4 2 3 0

41 44 19 30 44 44 49 44 40 10

8 6 4 6 9 5 9 8 5 2

103 95 74 86 55 37

0 0 0 2 0 3

0 0 0 1 0 2

14 2 79 46 0 2

25 24 18 16 14 3

2 0 0 0 2 0

23 24 14 11 12 3

1 0 1 1 1 0

Topping American Cheese, 1 pc Bacon Bits Blue Cheese Captain Wafers Crackers Cranberries Dill Pickle Slices Honey Roasted Pecans Lettuce & Tomato Lettuce, Tomato & Pickle Monterey Jack Cheese, 1 pc Raisins Shredded Cheddar Cheese Tomato Slices, 2 pc

Dessert Coconut Cream Pie French Silk Pie NSA Apple Pie NSA Apple Pie a la mode Oreo Ice Cream Pie Red, White & Blue Supreme Pie Strawberry Shortcake Strawberry Sundae Strawberry Supreme Pie Vanilla Ice Cream

Dessert Topping Blueberry Topping, 3 oz Brown Sugar Caramel Topping, 1 oz Chocolate Fudge Topping, 1 oz Strawberry Topping, 3 oz Whipped Topping, 0.4 oz

Carb

Fiber

0 9

0 8

7 149

11 45

0 1

Prot

Sod

47 268

Sugar

Sfat

Arnold Palmer Caramel Mocha

Fat

Description & Serving Beverage

75

Cal

Bob Evans — Boston Market

11 41

0 2

Bojangles’ Famous Chicken ’n Biscuits Breakfast Biscuit (plain) Bacon Biscuit Sandwich Bacon, Egg & Cheese Biscuit Sandwich Cajun Filet Biscuit Sandwich Country Ham Biscuit Sandwich Egg Biscuit Sandwich Sausage Biscuit Sandwich Smoked Sausage Biscuit Sandwich Steak Biscuit Sandwich

243 290 550 454 270 400 350 380 649

12 17 42 21 15 30 23 26 49

3 5 14 6 4 6 7 9 13

663 810 1250 949 1010 630 810 940 1126

29 26 27 46 26 26 26 27 37

2 1 1 1 1 1 1 1 1


4 8 17 20 9 8 9 10 49

278 122 310 160

17 16 23 25

NP NP NP NP

565 530 465 630

12 11 11 11

2 0 0 0 0 0 0 0 0 0 0 0 0

NP NP NP NP NP NP NP NP NP NP NP NP NP

2 0 0 0 0 4 2 0 2 3 2 5 4

361 350 230 570 470 550 480 520 440 644 964 777 1594 408 520 225 338

10 11 13 36 26 33 20 24 14 46 41 50 95 24 31 14 20

NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP

234 294 35 460 260 410 460 360 380 391 667 1065 1039 74 101 52 79

61 59 24 57 55 49 72 72 76 48 145 80 163 43 55 22 34

2 2 1 2 1 2 0 0 3 1 4 2 4 1 1 0 0

NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP

5 5 3 6 5 13 8 8 8 8 11 9 25 6 8 4 7

160 97 5 288 308 310 90 6 3 5 366 10 165 140

6 3 0 5 4 4 3 0 0 0 4 10 0 3


171 104 16 137 135 136 95 6 4 8 133 10 82 97

16 10 1 13 18 20 9 1 0 1 12 10 41 22

0 0 0 0 0 0 0 0 0 0 0 10 0 0


11 7 0 9 9 9 6 0 0 0 9 10 0 6

Dessert S’Mores S’Mores w/ Oreo Extra Chocolate Bar Blondie Brownie Cheesecake Brownie Rocky Road Brownie Chocolate Chunk Cookie White Chocolate Mac Cookie Oatmeal Raisin Cookie Crème Brulee Cheesecake, 1 pc Cinnamon Apple Pie Mississippi Mud Pie Double Trouble Brownie Sundae Medium Sundae Large Sundae Double Scoop Ice Cream Triple Scoop Ice Cream

Beverage Hot Latte, Tall (11 oz) Cappuccino, Tall (7 oz) Café Americano, Tall (11 oz) Mocha, Tall (11 oz) Caramel Mocha, Tall (11 oz) Mint Mocha, Tall (11 oz) Café Au Lait, Tall (11 oz) House Coffee, Tall (11 oz) Espresso, Solo (1 oz) Espresso, Doppio (2 oz) Hot Chocolate, Tall (11 oz) Mint Hot Chocolate, 10 oz Hot Apple Cider, Tall (11 oz) Chai Tea Latte, Tall (11 oz)

Carb

Fiber

Sugar

330 341 708 246 261 202 238 33 75

10 8 19 2 2 2 2 0 4


125 111 316 147 190 153 171 12 27

59 65 135 56 58 43 52 9 4

0 1 1 2 0 0 1 0 3


Prot

Sod

Cold Arctic Latte, Tall (11 oz) Arctic Mocha, Tall (11 oz) Double Oh! Arctic, Tall (11 oz) Strawberry Banana Smoothie, Tall (12 oz) Pineapple Mango Smoothie, Tall (12 oz) Mixed Berry Smoothie, Tall (12 oz) Chocolate Covered Strawberry Smoothie, Tall (12 oz) Iced Tea, 14 oz Soy Milk, 8 oz

Sfat


Fat

Così — Country Style Cal

124

4 4 5 1 0 0 1 0 6

11 5 13 6 18 9 18 9 20 6 19 9 10 4 10 4.5 10 4 10 4 11 5 11 5 11 5 11 5 11 5 11 5 12 5 11 5 12 5 17 7 11 5 11 5 11 5 11 5 12 6 15 8 16 9 10 5 10 5 10 5 10 5 11 6 14 8 15 9

130 300 380 380 310 250 280 280 280 280 290 330 350 330 330 340 360 320 350 490 270 270 270 270 270 270 270 270 270 270 270 270 270 270

15 30 39 39 33 31 26 33 33 33 33 43 42 42 41 40 41 37 42 52 27 34 34 34 33 30 28 28 35 35 35 35 31 30

0 1 1 1 2 1 1 1 1 1 1 1 1 1 1 1 1 1 1 5 1 1 1 1 1 1 2 1 1 1 1 1 1 2

5 14 17 17 14 15 7 13 13 13 13 21 19 19 18 15 17 11 19 9 13 19 19 19 18 14 14 13 18 19 19 18 14 14

1 3 4 4 7 3 4 4 4 4 4 5 5 5 5 5 5 5 5 8 3 3 3 3 3 3 4 3 3 3 3 3 4 4

Country Style Breakfast Cruller/Donut/Country Bits French Cruller Plain Cruller Cherry Cruller Orange Cruller Chocolate Cruller Sour Cream Cruller Glazed Yeast Donut Chocolate Raised Yeast Donut Vanilla Raised Yeast Donut Maple Raised Yeast Donut Sprinkled Yeast Donut Cherry Filled Yeast Donut Lemon Filled Yeast Donut Strawberry Filled Yeast Donut Banana Filled Yeast Donut Boston Crème Yeast Donut Apple & Spice Yeast Donut Dutchie Yeast Donut Fritter Yeast Donut Cinnamon Ring Yeast Donut Glazed White Cake Donut Chocolate Iced White Cake Donut White Iced White Cake Donut Marble Iced White Cake Donut Sprinkled White Cake Donut Toasted Coconut White Cake Donut Coconut White Cake Donut Glazed Chocolate Cake Donut Chocolate Iced Chocolate Cake Donut White Iced Chocolate Cake Donut Marble Iced Chocolate Cake Donut Sprinkled Chocolate Cake Donut Toasted Coconut Chocolate Cake Donut Coconut Chocolate Cake Donut

160 250 340 340 330 310 210 230 230 230 240 290 290 290 290 280 290 260 300 370 220 250 250 250 250 260 270 220 250 250 250 250 260 270


Fat

Sfat

Sod

Carb

Fiber

Sugar

Prot

125

Cal

Country Style

Yeast Glazed Country Bits Yeast Filled Country Bits Yeast Sprinkled Country Bits Yeast Coconut Country Bits White Cake Glazed Country Bits White Cake Sprinkled Country Bits White Cake Coconut Country Bits Chocolate Cake Glazed Country Bits Chocolate Cake Sprinkled Country Bits Chocolate Cake Coconut Country Bits

60 70 70 80 70 80 80 70 80 80

3 3 3 4 3 3.5 4.5 3 3.5 4.5

1 1 1.5 2.5 1.5 2 2.5 1.5 1.5 2.5

80 80 80 80 75 75 75 80 80 80

8 11 10 9 8 11 10 9 11 10

0 0 0 0 0 0 0 0 0 0

3 5 5 3 4 6 5 4 6 5

1 1 1 1 1 1 1 1 1 1

Muffin/Danish Carrot Muffin Morning Glory Muffin Lemon Cranberry Muffin Banana Muffin Chocolate Chunk Muffin Blueberry Muffin Reduced Fat Apple Oatmeal Muffin Raisin Bran Muffin Reduced Fat Fruit & Fibre Muffin Very Berry Muffin Strawberry Banana Yogurt Muffin Double Chocolate Muffin Corn Muffin Pomegranate Bran Muffin Banana Mango Muffin Whole Wheat Blueberry Muffin Twelve Grain Muffin Fruit & Flax Fibre Muffin Spinach & Cheese Danish Strawberry Cheese Danish

470 440 400 470 400 400 360 380 350 450 400 470 500 340 440 380 380 320 310 360

23 18 16 22 13 16 11 16 8 21 20 23 19 17 16 18 14 12 14 16

3.5 3.5 3.5 3.5 1.5 1 1 2.5 0.5 3.5 3.5 4.5 1.5 2.5 2.5 2 1.5 1 4 5

150 80 290 125 200 200 320 160 310 200 350 150 490 450 90 340 300 240 390 340

61 64 58 65 70 59 58 57 63 57 54 61 75 47 62 47 57 49 37 47

5 5 5 5 2 2 3 9 9 5 1 1 0 8 2 5 6 8 2 2

33 38 27 36 36 25 24 27 33 26 32 33 33 24 35 23 26 23 4 15

7 7 9 8 6 6 6 10 7 8 4 5 9 7 7 7 8 8 7 6

Bagel/Breakfast Sandwich Breakfast Bagel Deluxe Plain Bagel Cheddar Bagel Asiago Bagel Pumpernickel Bagel Whole Wheat Bagel Sesame Bagel Sundried Tomato Bagel Poppy Seed Bagel Multigrain Bagel Honey Cinnamon Raisin Bagel Everything Bagel Cranberry Walnut Flax Bagel Blueberry Bagel BLT Breakfast Sandwich Ham & Swiss Breakfast Sandwich Sausage & Egg Breakfast Sandwich

500 210 230 220 210 200 220 210 220 230 210 210 240 220 250 320 380

14 2 6 5 2.5 2 3 2 3.5 4 3.5 2 6 1.5 12 15 18

6 0.5 3 2.5 0.5 0.5 1 0.5 0 1 1 0.5 1 0.5 5 8 11

1410 310 330 390 500 300 300 420 290 400 350 300 260 270 420 530 560

67 40 34 36 41 40 40 40 39 41 38 42 39 46 28 27 26

2 1 1 1 3 2 2 2 2 3 3 1 3 2 2 1 1

4 2 2 2 2 2 2 3 2 1 5 2 2 9 4 2 2

26 6 8 8 7 6 7 7 7 7 6 7 7 6 8 17 16


Fat

Sfat

Sod

Carb

Fiber

Sugar

Prot

Country Style Cal

126

Western Breakfast Sandwich Sunriser Breakfast Sandwich

400 320

23 17

10 9

700 410

29 28

4 1

4 3

17 14

410 380 300 420 450 510 450 340 370 360 500 500 420 450 440 470 590 530 550 600 530 490 630 540 620 330 260 360 250

16 13 8 16 18 20 17 8 14 10 19 19 15 15 13 18 25 20 21 19 21 10 17 11 22 13 16 11 10

5 4 3.5 4.5 6 6 7 0.5 3 1.5 5 6 3 4 3.5 6 7 2.5 7 2 6 3 4.5 2.5 7 3.5 2.5 3 1

1380 1210 510 1350 1540 1170 810 960 520 1170 1500 1530 840 1220 1120 710 1270 1060 1200 1650 980 1210 1430 1430 1820 970 960 1040 900

51 46 46 49 49 49 48 44 44 45 56 58 61 57 56 56 58 57 60 79 59 71 91 78 74 30 33 40 32

3 3 3 2 3 3 2 3 3 2 3 3 3 3 3 4 3 3 3 4 2 5 6 5 5 1 2 2 2

9 8 8 8 9 9 9 7 7 7 2 4 14 10 9 9 10 3 4 8 12 4 7 10 6 1 2 10 1

18 21 11 19 23 31 24 24 16 21 22 23 13 20 26 20 30 27 28 25 24 29 27 30 30 24 20 24 10

40 110 130 110 340 120 140 200 150

0.5 3.5 7 4 0 8 9 2.5 12

0.1 0.3 1.5 0.5 0 0.1 3 1 5

20 390 95 440 55 310 300 640 530

9 9 10 10 88 11 8 26 6

3 4 4 3 4 4 2 4 3

6 6 6 6 80 8 4 19 4

3 13 9 10 4 3 8 18 7

130 150 190 100 120

6 2 8 6 9 2.5 2.5 1 4 1.5

1070 920 860 990 950

15 17 24 15 14

5 4 3 4 2

3 4 3 3 1

4 4 5 5 5

Sandwich/Wrap Smoked Ham & Cheese Sandwich Smoked Turkey & Cheese Sandwich Veggie & Cheese Sandwich Stacked Club Sandwich Italian Deli Sandwich Grilled Chicken Bistro w/ Bacon Sandwich Original Philly Steak & Cheese Sandwich Tuna Salad Sandwich Egg Salad Sandwich Chicken Salad Sandwich Stacked Club Sandwich Bistro Deli Classic BLT Smokey Turkey Traditional Tuna Traditional Egg Grilled Chicken Bistro Mediterranean Chicken Meatball Deluxe Chicken Parm The Original Steak & Cheese Tuna Melt Griller Spicy Buffalo Chicken Griller Tuscan Bacon Turkey Griller The Clubhouse Griller Chicken Caesar Wrap Greek Wrap Cranberry Chicken Wrap Mango Turkey Wrap

Salad Country Salad Tuna Salad Egg Salad Chicken Salad Fruit Salad Garden Salad Caesar Salad Cranberry Chicken Salad Mediterranean Salad

Soup/Chili Cheddar Cauliflower Soup Cream of Asparagus Soup Cream of Potato Soup Vegetable Beef Barley Soup Italian Wedding Soup

Sfat

Sod

Carb

Fiber

Sugar

Prot

Corn Chowder Tomato Basil & Raviolini Soup Minestrone Soup Garden Vegetable Soup Chicken Gumbo Soup Cream of Broccoli & Cheese Soup Cream of Mushroom Soup Turkey Vegetable & Rice Soup Chicken Noodle Soup Chili Chili w/ Cheddar Cheese Chicken Stew

Fat


127

Cal

Country Style

220 120 90 80 90 190 230 110 120 190 230 190

8 1 2.5 0.5 2 11 12 2 2.5 9 13 9

2.5 0.5 0.4 0.2 0.5 1.5 4.5 0.5 0.5 4 6 4

940 750 1150 640 1280 960 1190 830 860 890 930 890

30 23 14 14 13 16 15 19 18 17 17 17

4 1 4 3 2 3 0 2 1 3 3 3

7 5 4 5 4 5 4 2 4 6 6 6

6 4 4 5 6 6 4 4 7 10 12 10

170 190 180 160 200 190 170 190 190 260 320 280 350 370

5 1 7 2.5 4.5 1 4.5 1 10 2.5 11 2 6 1 9 3 9 2.5 15 10 20 13 18 11 16 4 19 4

540 540 480 480 135 150 125 120 150 350 450 160 180 180

26 24 30 24 23 20 24 24 24 26 26 25 49 45

1 1 1 1 1 1 1 1 1 2 2 3 1 1

4 4 6 4 15 10 13 16 14 2 2 3 28 25

4 5 4 4 2 4 3 2 2 5 8 5 4 4

50 50 30 110 110 10 80 70 70 80 190 160 200 140 140 170 140 100 150 160

2.5 2.5 0.2 2 3.5 0 3 2.5 1.5 1.5 3.5 6 7 0.2 0 0.3 0 0 3 0

5 5 15 190 5 5 15 20 25 20 120 95 140 5 7 5 13 40 40 30

7 7 7 24 20 0 6 5 8 14 30 20 27 31 33 43 36 24 30 40

0 0 0 1 0 0 0 0 0 1 0 0 0 1 0 0 0 0 0 0

7 7 7 21 14 0 5 4 6 13 27 16 22 26 30 38 32 24 26 40

0.4 0.4 0.4 1 1 0.2 5 4 3 3 8 4 4 2 0.3 0 0 0 2 0

Dessert Plain Tea Biscuit Cheese Tea Biscuit Raisin Tea Biscuit Blueberry Tea Biscuit White Chocolate Macadamia Cookie Peanut Butter Cookie Oatmeal Raisin Cookie Triple Chocolate Cookie Chocolate Chunk Cookie Butter Croissant Butter Cheese Croissant Chocolatine Croissant Raisin Butter Tart Pecan Butter Tart

Beverage Coffee w/ 1 cream & 1 sugar, 10 oz Decaffeinated Coffee w/ 1 cream & 1 sugar, 10 oz Tea w/ milk & sugar, 10 oz Hot Chocolate, 10 oz French Vanilla Frothy Coffee, 10 oz Espresso, 40 ml Cappuccino, 10 oz Latte, 10 oz Mocha Latte, 10 oz Belgian Hot Chocolate, 10 oz Green Tea Latte, 10 oz Vanilla Latte, 10 oz Caramel Latte, 10 oz Country Style Orange Juice, 300 ml Country Style Apple Juice, 284 ml Country Style Cranberry Cocktail, 300 ml Country Style Lemonade, 300 ml Tropical Drinks, 10 oz Polar Cappuccino, 10 oz Lemon Cherry Freeze, 10 oz

1.5 1.5 0 0.5 3.5 0 2 1.5 1 1 2.5 2.5 3.5 0.1 0 0 0 0 0 0

Fat

Sfat

Sod

Carb

Fiber

Sugar

Prot

Cousins Subs

298 329 280 326 188

19 19 11 17 2

4 5 2 4 0

559 775 572 963 792

24 26 32 26 26

1 1 1 1 1

NP NP NP NP NP

9 16 12 18 15

216 136

7 1

4 0

463 263

26 26

1 NP 1 NP

11 6

311 173

17 2

4 0

828 657

26 26

1 NP 1 NP

14 12

254 144

10 1

6 0

641 371

28 27

1 NP 1 NP

13 6

403 361 345 336 323 363 313 275 173

25 19 21 18 19 23 18 14 2

7 9 6 9 3 8 3 2 0

1012 853 861 964 720 598 531 840 662

25 27 25 28 31 25 25 26 26

1 1 1 1 1 1 1 1 1


16 20 14 15 10 15 15 14 14

503 569 366

19 27 2

9 4 0

1209 1248 1086

49 50 50

1 NP 1 NP 1 NP

31 35 35

747 710 531 607 405

36 41 19 30 6

18 18 9 6 2

1704 1692 1237 973 617

49 61 55 50 50

1 2 2 1 1

NP NP NP NP NP

52 32 32 35 35

125

3

0

900

9

2 NP

18

34

0

0

22

7

2 NP

2

148

1

0

589

9

2 NP

25

19

0

0

13

4

1 NP

1

327 235

14 11

6 5

1465 587

25 23

2 NP 2 NP

29 13

Cal

128


Cousins Subs Sandwich 5" Mini BLT 5" Mini Chicken Cheddar Deluxe 5" Mini Chicken Salad 5" Mini Club 5" Mini Club (Better Bunch) w/o mayo, cheese, or added salt 5" Mini Garden Veggie 5" Mini Garden Veggie (Better Bunch) w/o mayo, cheese, or added salt 5" Mini Ham & Provolone 5" Mini Ham (Better Bunch) w/o mayo, cheese, or added salt 5" Mini Hot Veggie 5" Mini Hot Veggie (Better Bunch) w/o mayo, cheese, or added salt 5" Mini Italian Special 5" Mini Meatball & Provolone 5" Mini Pepperoni Melt 5" Mini Pizza Sub 5" Mini Seafood w/ Crab 5" Mini Three Cheese 5" Mini Tuna 5" Mini Turkey Breast 5" Mini Turkey Breast (Better Bunch) w/o mayo, cheese, or added salt 7.5" Cheese Steak 7.5" Chicken Breast 7.5" Chicken Breast (Better Bunch) w/o mayo, cheese, or added salt 7.5" Double Cheese Steak 7.5" Gyro 7.5" Philly Cheese Steak 7.5" Roast Beef 7.5" Roast Beef (Better Bunch) w/o mayo, cheese, or added salt

Salad Chef Salad (Better Bunch) w/o croutons, cheese, or dressing Garden Salad (Better Bunch) w/o croutons, cheese, or dressing Garden Salad w/ Chicken Breast (Better Bunch) w/o croutons, cheese, or dressing Side Salad (Better Bunch) w/o croutons, cheese, or dressing Chef Salad Garden Salad

Sfat

Sod

Carb

Fiber

Sugar

Prot

Garden Salad w/ Chicken Breast Italian Salad Seafood Salad Side Salad Tuna Salad

Fat


129

Cal

Cousins Subs

349 403 315 135 623

12 24 11 6 46

5 10 5 3 11

1154 1740 1262 339 1205

25 24 34 14 23

2 2 2 1 2

NP NP NP NP NP

37 23 22 7 35

105 114 201 149 114 219 219 166 193 166 105 114 149 96 70

3 5 11 4 4 9 8 7 11 8 1 5 3 1 2

2 2 6 2 1 2 4 4 4 2 0 1 2 0 0

683 936 1085 849 910 901 1076 823 1006 753 945 604 928 630 884

12 13 18 17 16 13 26 13 13 21 18 11 25 19 11

0 4 1 3 2 4 16 3 0 3 5 2 2 0 2

NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP

7 4 7 10 6 12 16 5 4 4 7 6 6 4 4

251 367 483

13 19 25

3 5 7

150 219 288

30 43 57

2 NP 3 NP 4 NP

4 5 7

210 190 200 190 170 170 210 190 180 200

11 9 9 9 7 7 11 9 8 11

4 3 4 3 2 2 4 5 2 4

120 125 140 135 100 110 140 60 150 125

26 26 23 25 26 25 22 25 26 24

0 0 0 1 1 1 0 0 0 0


2 2 2 2 2 2 4 2 2 2

120 120 124 120 240 240 248 240 210

1 1 1 2 2 2 2 3 5

0 0 0 0 0 0 0 0 2

257 257 269 257 513 513 538 513 460

22 22 22 22 44 44 45 44 36

0 0 0 2 0 0 0 3 3


5 5 5 5 10 10 11 10 6

Soup Beef Steak & Noodle Soup, reg (198 g) Cheddar Cauliflower Soup, reg (198 g) Cheddar Cheese Soup, reg (198 g) Chicken & Dumplings Soup, reg(198 g) Chicken Noodle Soup, reg (198 g) Chicken w/ Wild Rice Soup, reg (198 g) Chili, reg (198 g) Cream of Broccoli w/ Cheese Soup, reg (198 g) Cream of Mushroom Soup, reg (198 g) Cream of Potato Soup, reg (198 g) Eight Bean Soup w/ Ham, reg (198 g) Fiesta Tortilla Soup w/ Chicken, reg (198 g) New England Clam Chowder, reg (198 g) Tomato Basil w/ Raviolini, reg (198 g) Vegetable Beef, reg (198 g)

Side French Fries, sml French Fries, med French Fries, lrg

Dessert Chocolate Chip Cookie Chocolate Chip Cookie w/ M&M’s Coconut Toffee Chip Cookie Double Chocolate Chip Cookie Oatmeal Cranberry Walnut Cookie Oatmeal Raisin Cookie Peanut Butter w/ Reese’s Pieces Cookie Snickerdoodle Cookie Sugar Cookie White Chunk Macadamia Nut Cookie

Bread 5" Mini Garlic Herb Bread 5" Mini Italian Bread 5" Mini Parmesan-Asiago Bread 5" Mini Wheat Bread 7.5" Garlic Herb Bread 7.5" Italian Bread 7.5" Parmesan-Asiago Bread 7.5" Wheat Bread Flour Tortilla Wrap

Fat

Sfat

Sod

Carb

Fiber

Sugar

Prot

Culver’s Cal

130

346 480 613 398 580 763 494 671 851 573 751 931 443 421 641 861 871 417 633 849 413 636 858 403 616 828 392 461 379

15 23 31 20 32 45 31 43 56 38 50 63 32 22 37 52 48 21 35 49 20 35 50 20 34 48 22 31 24

6 9 12 8 14 19 14 20 25 17 22 28 14 10 18 25 22 10 17 24 10 17 25 9 16 23 8 13 9

700 730 841 955 1240 1606 857 1061 1346 1067 1351 1636 862 580 750 920 1405 497 584 671 600 770 941 575 660 746 1441 1230 1210

35 36 37 36 37 38 34 34 34 34 34 34 1 31 31 31 56 33 35 37 33 33 34 33 34 35 38 27 28

1 1 1 1 1 1 1 1 1 1 1 1 0 1 1 1 2 1 1 1 0 0 0 2 2 2 1 1 1

NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP

19 33 47 22 38 55 22 39 55 26 43 59 37 24 43 62 52 25 45 65 25 44 63 26 46 66 13 20 15

588 518 363 369 625 497 740 593 562 450 518 485

31 20 16 8 29 25 42 29 31 19 26 24

13 10 8 4 10 13 9 7 15 9 7 7

1950 1173 948 1386 1782 1892 1224 1431 1923 1642 1133 1084

41 46 33 48 68 33 58 62 36 47 39 39

2 2 1 2 3 2 3 2 0 2 4 4

NP NP NP NP NP NP NP NP NP NP NP NP

39 38 24 31 26 37 33 26 34 26 32 29

557 441 358

41 25 14

11 8 7

1339 1135 1419

16 17 15

8 NP 3 NP 2 NP

36 38 43


Culver’s Burger/Hot Dog Culver’s ButterBurger Original, Single Culver’s ButterBurger Original, Double Culver’s ButterBurger Original, Triple ButterBurger Cheese, Single ButterBurger Cheese, Double ButterBurger Cheese, Triple The Culver’s ButterBurger Deluxe, Single The Culver’s ButterBurger Deluxe, Double The Culver’s ButterBurger Deluxe, Triple Bacon ButterBurger Deluxe, Single Bacon ButterBurger Deluxe, Double Bacon ButterBurger Deluxe, Triple ButterBurger, Low Carb Cheddar Burger, Single Cheddar Burger, Double Cheddar Burger, Triple Cheddar Burger w/ Bacon Mushroom & Swiss Burger, Single Mushroom & Swiss Burger, Double Mushroom & Swiss Burger, Triple Sourdough Melt, Single Sourdough Melt, Double Sourdough Melt, Triple Wisconsin Swiss Melt, Single Wisconsin Swiss Melt, Double Wisconsin Swiss Melt, Triple Beef Frank w/ Bun Cheese Dog w/ Bun Chili Dog w/ Bun

Sandwich/Wrap Grilled Reuben Melt Angus Philly Steak Sandwich Beef Pot Roast Sandwich Blackened Chicken Sandwich Crispy Chicken Fillet Sandwich Grilled Ham ’n Swiss on Rye North Atlantic Cod Filet Sandwich Pork Tenderloin Sandwich Turkey Sourdough BLT Turkey, Stacked, Sandwich Chicken Salad Wrap Tuna Salad Wrap

Salad Avocado Pecan Bleu w/ Blackened Chicken Chicken Cashew w/ Grilled Chicken Classic Caesar w/ Grilled Chicken

Sfat

Sod

Carb

Fiber

Sugar

Prot

Cobb Salad Crispy Chicken Salad Garden Fresco Side Caesar Side Salad

Fat


131

Cal

Culver’s

531 616 225 82 86

31 42 11 4 5

11 9 5 2 3

2026 1043 355 196 139

19 34 25 5 6

6 6 7 1 1

NP NP NP NP NP

44 32 16 7 5

352 190 188 252 240 204 252 180 300 120 112 168 276 250 185 288 188 180 216 72 155 336 456 185 275 150 100 252 175 172 350 225 150 262 150 112 112 112 452 375

23 3 3 11 14 11 14 7 22 6 2 3 13 11 10 13 11 9 9 2 8 18 30 7 6 6 1 16 5 3 22 9 2 9 3 3 1 4 22 24

11 1 0 3 7 7 6 4 9 2 1 1 3 3 5 7 4 2 3 0 3 6 15 1 3 3 0 4 2 1 11 2 0 3 1 1 0 1 7 11

1487 1262 1125 1344 1380 1608 1128 1764 1248 1224 1550 1212 996 1344 1548 1032 1275 1560 996 1368 2029 768 823 1404 1475 1662 1175 1512 1312 1262 1237 1288 1363 1462 1300 650 1325 1300 1200 1487

21 33 32 25 16 18 23 16 19 13 14 26 35 26 16 26 19 20 19 12 12 27 27 26 44 21 19 20 21 28 28 28 25 32 25 18 21 14 27 29

4 9 11 1 1 2 1 1 1 1 1 6 4 1 1 1 4 2 1 2 0 6 5 4 2 7 4 1 1 5 1 4 6 12 1 1 1 3 1 1

NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP

16 9 9 12 11 9 8 12 9 5 9 10 7 11 8 7 4 6 12 2 10 18 23 5 11 4 4 6 11 8 11 8 8 13 6 4 4 7 37 11

661 350

34 21

11 4

572 690

73 37

5 NP 2 NP

18 1

Soup/Chili Baja Chicken Enchilada Soup Bean w/ Ham Soup Black Bean Soup Boston Clam Chowder Broccoli Cheese w/ Florets Soup California Medley Soup Cauliflower Cheese Soup Cheesy Chicken Tortilla Soup Chicken & Dumpling Soup Chicken Gumbo Chicken Noodle Soup Chicken Tortilla Soup Corn Chowder Cream of Asparagus Spears Soup Cream of Broccoli Soup Cream of Potato Soup Creamy Garden Vegetable Soup Creamy Tomato Bisque Soup Creamy Turkey Vegetable Soup Fire Roasted Vegetable Soup French Onion Soup George’s Chili George’s Chili Supreme Harvest Grain w/ Portobello Mushrooms Soup Italian Style Wedding Soup Lumberjack Mixed Vegetable Soup Minestrone Soup Mushroom Medley Soup Oven Roasted Turkey Noodle Soup Pasta Fagioli Soup Potato Au Gratin Soup Potato w/ Bacon Soup Seven Bean Medley Soup Split Pea w/ Ham Soup Stuffed Green Pepper w/ Beef Soup Tomato Basil Ravioletti Soup Tomato Florentine Soup Vegetable Beef & Barley Soup Wild & Brown Rice w/ Chicken Soup Wisconsin Cheese Soup

Side Chili Cheddar Fries Cole Slaw

Sod

Carb

Fiber

Sugar

Prot

Dinner Roll French Fries, junior French Fries, reg French Fries, lrg Green Beans Mashed Potatoes Mashed Potatoes & Gravy Onion Rings, Breaded Wisconsin Dairyland Cheese Curds

Sfat


Fat

Culver’s Cal

132

140 275 385 495 203 120 140 630 670

6 12 17 22 18 1 2 36 38

2 2 3 4 10 0 0 4 15

200 40 56 72 151 204 394 1070 1740

19 38 53 68 12 24 26 70 54

0 3 4 5 3 2 2 3 3


4 4 5 7 2 2 3 7 28

635 683

24 29

13 12

1572 923

74 67

5 NP 6 NP

33 40

440 374 1755

20 8 94

4 3 21

1152 1406 3226

32 47 140

4 NP 2 NP 6 NP

36 32 87

1381 1831 1250 760

83 116 61 34

17 18 11 5

1050 2118 2056 1166

104 135 148 92

4 8 9 7

NP NP NP NP

45 54 28 23

346 396 220 260 275 290 366

15 20 10 14 12 14 22

6 8 2 4 2 7 8

700 955 576 540 40 860 1310

35 36 16 26 38 33 30

1 1 2 0 3 0 1


19 22 18 6 4 11 13

48 130 150 15 100 0 0 10 50 10 90 188 310 220 190 140

0 6 14 0 11 0 0 0 0 0 0 18 33 23 13 9

0 1 3 0 6 0 0 0 0 0 0 3 6 5 2 2

215 410 220 190 76 140 120 220 400 150 320 136 480 580 320 400

12 20 6 4 0 0 0 2 12 2 23 1 2 2 19 16

0 0 0 0 0 0 0 0 2 0 0 0 0 0 0 0


0 0 0 0 0 0 0 0 0 0 0 0 1 2 0 0

Entrée Beef/Steak Beef Pot Roast Dinner Chopped Steak Dinner Chicken Breaded Chicken Tenders, 4 pc Grilled Chicken Breast Chicken, 2 pc Fish Fish n’ Chips, 6 pc North Atlantic Cod Filet, 2 pc Breaded Shrimp, approx. 8 pc Crispy Shrimp Basket, 8 pc

Kids ButterBurger Cheese ButterBurger Breaded Chicken Tenders, 2 pc Corn Dog French Fries Grilled Cheese on Sourdough Hot Dog w/ Bun

Dressing/Condiment BBQ Sauce, 0.99 oz Honey Mustard, 1.9 oz Horseradish Sauce, 1.23 oz Ketchup, 0.6 oz Mayonnaise, 0.49 oz Mustard, Mild, 0.35 oz Spicy Brown Mustard, 0.35 oz Picante Sauce, Mild & Medium, 1.13 oz Shrimp Cocktail Sauce, 1.5 oz Steak Sauce, 0.42 oz Sweet & Sour Dipping Sauce, 1.9 oz Tartar Sauce, 0.99 oz Bleu Cheese, Fancy, Chunky, 1.76 oz Caesar Dressing, 1.76 oz French Dressing, 1.76 oz French, Reduced Calorie Dressing, 1.76 oz

Fat

Sfat

Sod

Carb

Fiber

Sugar

Prot

133

Cal

Culver’s

230 130 45 70 220

24 12 0 0 18

4 2 0 0 2

500 280 170 400 460

3 5 11 16 14

0 0 0 0 0

NP NP NP NP NP

1 1 0 1 0

Concrete Mixer Chocolate Concrete Mixer, short Turtle Concrete Mixer, short Vanilla Concrete Mixer, short

807 911 679

40 59 40

25 26 25

290 342 186

99 83 67

0 NP 2 NP 0 NP

13 15 12

Milkshake/Malt Chocolate Malt, short Chocolate Shake, short Vanilla Malt, short Vanilla Shake, short

738 742 674 614

36 36 36 36

22 22 22 22

275 287 223 183

89 93 73 61

0 0 0 0

NP NP NP NP

14 13 13 12

1081 420 585 577 605

64 20 33 28 41

28 11 15 15 15

339 170 274 710 258

115 53 58 73 53

6 2 1 1 2

NP NP NP NP NP

16 6 11 9 10

Ice Cream Cone/Dish Baby Scoop Chocolate Cake Cone Baby Scoop Vanilla Cake Cone Chocolate Cake Cone, 1 scoop Chocolate Dipped Waffle Cone, 1 scoop Chocolate Dish, 1 scoop Chocolate Waffle Cone, 1 scoop Vanilla Cake Cone, 1 scoop Vanilla Chocolate Dipped Waffle Cone, 1 scoop Vanilla Dish, 1 scoop Vanilla Waffle Cone, 1 scoop Lemon Ice

193 200 319 533 294 384 332 546 307 397 140

8 10 14 24 14 15 18 28 18 19 0

5 6 9 17 9 9 11 19 11 11 0

77 63 123 191 108 143 99 167 84 119 0

25 22 40 72 35 55 35 67 30 50 35

1 0 1 3 1 2 0 2 0 1 0

NP NP NP NP NP NP NP NP NP NP NP

4 3 6 9 6 8 6 9 6 8 0

Topping Almond Andes Crème De Menthe Thins Apple Black Sherry Blackberry Blueberry Brownie Pieces Butterfinger Butterscotch Cashew Cherry Chocolate Chip Cookie Dough Crème De Menthe

84 151 23 18 14 17 361 110 43 90 20 120 45

8 10 0 0 0 0 16 5 0 7 0 5 1

1 9 0 0 0 0 3 3 0 1 0 3 0

0 15 11 1 1 4 90 55 36 58 1 32 37

3 16 6 5 4 4 52 18 10 4 5 17 10

2 1 0 0 0 0 2 1 0 1 0 0 0

NP NP NP NP NP NP NP NP NP NP NP NP NP

3 2 0 0 0 0 3 1 0 3 0 1 0

Description & Serving Ranch, Buttermilk, Gourmet, 1.76 oz Ranch, Reduced Calorie, 1.76 oz Raspberry Vinaigrette, 1.9 oz Sesame Ginger Dressing, 1.9 oz Thousand Island, Gourmet, 2.12 oz

Dessert

Sundae Banana Split, 2 scoop Bananas Foster Sundae, 1 scoop Caramel Cashew, 1 scoop Strawberry Shortcake Sundae, 1 scoop Turtle Sundae, 1 scoop

Sod

Carb

Fiber

Sugar

Prot

Culver’s Chocolate Syrup Heath Toffee Chunks Hershey’s Take Five M&M Minis Marshmallow Crème Milk Chocolate Flakes Nestle Crunch Novelty Coating Oreo Cookie Crumbs Peach Peanut Butter Pecan Halves Pineapple Raspberry Reese’s Pieces Minis Reese’s Peanut Butter Cups Snickers Candy Bar Pieces Spanish Peanuts Sprinkles, Blue & White Strawberry

Sfat


Fat

Culver’s — Dairy Queen Cal

134

64 155 141 140 39 142 140 87 62 15 179 100 20 18 142 150 67 160 140 13

0 9 7 7 0 9 7 7 2 0 15 11 0 0 7 9 4 14 7 0

0 5 4 4 0 8 5 5 1 0 2 1 0 0 4 3 1 2 0 0

52 103 119 0 10 1 42 1 74 1 132 56 1 0 55 88 36 110 0 2

16 17 17 18 10 17 19 6 9 4 6 2 5 4 16 16 8 5 21 3

0 0 1 2 0 2 1 1 1 0 1 1 0 1 1 1 1 2 0 0

NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP NP

0 1 3 2 0 2 1 0 1 0 6 2 0 0 4 3 1 8 0 0

516 467 403 172 175

25 18 16 9 10

16 11 10 6 6

133 108 72 55 48

63 70 61 19 17

0 0 0 0 0

NP NP NP NP NP

9 6 5 3 3

47 13 37 10 31 8 28 7 24 16 49 17 62 21 45 15 66 16 91 24 64 15 25 7 13 3.5 8 2 36 12 10 3 6 2 1 0 12 2.5

2590 1180 1210 1420 2020 1470 1480 1960 2500 2250 3030 1040 1030 1510 1180 150 290 390 210

87 37 37 38 71 45 45 47 92 95 97 57 57 59 59 0 0 1 18

0 0 0 0 0 5 5 5 2 3 3 3 3 3 5 0 0 0 2

6 3 3 4 5 2 2 4 5 5 7 9 9 11 2 0 0 1 0

13 15 15 16 17 31 32 35 30 36 34 16 14 18 22 4 6 5 2

Beverage Old Fashioned Cherry Soda Culver’s Root Beer Float Lemon Ice Smoothie Mocha Iced Coffee, short Vanilla Iced Coffee, short

Dairy Queen Breakfast Biscuits & Gravy Sausage Biscuit Sandwich Bacon Biscuit Sandwich Ham Biscuit Sandwich Sausage Biscuit Twin Pack Ultimate Hashbrowns w/ Bacon Ultimate Hashbrowns w/ Sausage Ultimate Hashbrowns w/ Ham Country Platter w/ Bacon Country Platter w/ Sausage Country Platter w/ Ham Pancake Platter w/ Sausage Pancake Platter w/ Bacon Pancake Platter w/ Ham Ultimate Breakfast Burrito Sausage, 1 patty Bacon, 3 slices Ham, 1 slice Hashbrowns

820 540 480 460 940 750 880 740 170 1360 1100 530 400 380 660 110 80 35 190

Sfat

Sod

Carb

Fiber

Sugar

Prot

Crispy Chicken Salad Grilled Chicken Salad

Fat

Description & Serving Salad

135

Cal

Dairy Queen

460 280

19 11

6 5

1230 890

31 14

6 4

8 8

29 31

530 580 590 560 610 370 860 590 270 340 430 480 320 610 290 290 200 310

25 29 33 28 32 16 55 36 4.5 12 18 22 13 35 7 16 12 19

7 9 9 3.5 6 2.5 11 9 1 1.5 2.5 5 8 6 1.5 3 3 4

1550 1750 1560 980 1230 780 1760 1480 830 840 1150 1390 1020 1330 560 620 450 620

42 43 42 48 48 32 51 34 43 41 51 52 30 58 30 17 9 17

2 2 2 3 3 1 3 1 1 1 2 2 1 3 1 2 1 2

2 3 3 5 6 5 6 6 15 9 7 7 2 6 5 1 1 1

29 32 26 20 22 24 30 34 16 18 16 18 13 19 30 11 12 11

650 780 1060 400 350 640 540 730 470 560 910 720 870 620 400 350 640 540 780 620 250 290 290

35 52 75 18 14 34 26 41 21 28 54 40 51 39 18 14 34 26 48 37 14 19 17

15 16 26 9 7 18 13 21 8 12 25 15 23 11 9 7 18 13 22 12 5 8 6

1410 1450 1980 920 680 1230 740 1550 950 1090 1540 1240 1440 830 930 680 1240 750 1390 910 770 690 930

41 41 41 34 33 34 33 35 42 42 42 42 42 39 35 34 35 34 33 39 21 19 24

2 2 2 1 1 1 1 1 2 2 2 2 2 2 1 1 1 1 1 2 1 1 1

11 9 9 9 8 9 8 9 11 11 12 12 12 8 9 9 10 9 8 8 4 2 5

36 34 54 19 17 34 29 41 24 30 52 42 51 25 20 17 34 29 41 29 9 12 11

Sandwich/Wrap Iron Grilled Turkey Sandwich Iron Grilled Classic Club Sandwich Iron Grilled Supreme BLT Sandwich Crispy Chicken Sandwich Crispy Chicken Sandwich w/ Cheese Grilled Chicken Sandwich Crispy Flamethrower Chicken Sandwich Grilled Flamethrower Chicken Sandwich Barbeque Beef Sandwich Barbeque Pork Sandwich Crispy Fish Sandwich Crispy Fish Sandwich w/ Cheese Iron Grilled Cheese Sandwich Pork Tenderloin Sandwich Shredded Chicken Sandwich Crispy Chicken Wrap Grilled Chicken Wrap Crispy Chicken Flamethrower Chicken Wrap

Burger/Hot Dog 1/4 pound Bacon Cheddar Grillburger 1/4 pound Flamethrower Grillburger 1/2 pound Flamethrower Grillburger Original Cheeseburger Original Hamburger Original Double Cheeseburger Original Double Hamburger Original Bacon Double Cheeseburger Classic Grillburger 1/4 pound Classic Grillburger w/ Cheese 1/2 pound Classic Grillburger w/ Cheese 1/2 pound Grillburger 1/2 pound Grillburger w/ Cheese California Grillburger Deluxe Cheeseburger Deluxe Hamburger Deluxe Double Cheeseburger Deluxe Double Hamburger DQ Ultimate Burger Mushroom Swiss Grillburger All-Beef Hot Dog All-Beef Cheese Dog All-Beef Chili Dog

Carb

Fiber

Sugar

430 460

22 19

10 5

1010 970

39 56

2 1

5 55

Prot

Sod

All-Beef Chili Cheese Dog Corn Dog

Sfat


Fat

Dairy Queen Cal

136

18 17

190 310 500 1240 360 45 250 470

8 1 13 2 21 3.5 71 28 16 2 0 0 9 1 16 7

400 640 1040 2550 840 50 500 2600

27 43 70 119 47 11 36 54

2 3 5 9 2 3 2 2

0 0 0 4 3 6 1 2

2 4 6 34 6 2 7 29

1360 990 1070 1020

63 49 50 49

11 26 18 19

2910 3630 2310 2470

103 115 117 114

8 8 5 9

6 3 8 7

39 18 34 26

470 590 470 540 510 380 500 350 450 420 140 150 190 190 190

25 27 18 23 21 18 18 10 14 13 4 4.5 8 9 9

8 10 2.5 8 9 7 9 1 7 8 2.5 3 3.5 4.5 6

1270 1290 1170 1050 1410 930 930 780 690 1050 60 70 65 65 65

48 61 44 60 57 47 59 39 59 56 22 23 25 24 24

3 3 4 3 3 2 3 3 3 3 0 0 0 0 0

4 9 0 8 2 4 9 0 8 2 16 15 18 18 18

12 22 18 19 15 11 20 15 17 13 4 4 4 4 4

580 440 470 600 500 500 590 710 660 680 690 440

22 13 16 24 20 21 29 27 29 31 35 15

13 9 10 14 13 10 12 14 15 18 12 10

290 190 220 310 280 190 190 350 340 260 400 180

84 71 71 86 68 68 70 103 88 88 82 67

0 0 0 0 0 0 1 1 1 1 2 1

63 58 56 75 54 57 59 76 75 68 69 55

11 11 11 11 11 11 11 13 13 12 13 10

Side French Fries, kids French Fries, reg French Fries, lrg Chili Cheese Fries Onion Rings Side Salad Breaded Mushrooms Spicy Chili Cup

Entrée Chicken Strip Basket, 4 pc w/ country gravy Popcorn Shrimp Basket Iron Grilled Chicken Quesadilla Basket Iron Grilled Veggie Quesadilla Basket

Kids All-Beef Hot Dog Kids Meal w/ French Fries Cheeseburger Kids Meal w/ French Fries Chicken Strip Kids Meal w/ French Fries Hamburger Kids Meal w/ French Fries Iron Grilled Cheese Kids Meal w/ French Fries All-Beef Hot Dog Kids Meal w/ Applesauce Cheeseburger Kids Meal w/ Applesauce Chicken Strip Kids Meal w/ Applesauce Hamburger Kids Meal w/ Applesauce Iron Grilled Cheese Kids Meal w/ Applesauce Vanilla Cone, kids size Chocolate Cone, kids size Dipped Cone, Chocolate, kids size Dipped Cone, Butterscotch, kids size Dipped Cone, Cherry, kids size

Dessert BLIZZARD, small Banana Cream Pie Blizzard Banana Split Blizzard Butterfinger Blizzard Cappuccino Heath Blizzard Cherry CheeseQuake Blizzard Choco Cherry Love Blizzard Chocolate Chip Blizzard Cookie Dough Blizzard Chocolate Xtreme Blizzard French Silk Pie Blizzard Georgia Mud Fudge Blizzard Hawaiian Blizzard

Fat

Sfat

Sod

Carb

Fiber

Sugar

Prot

137

Cal

Dairy Queen

Heath Blizzard M&M’s Chocolate Candy Blizzard Mint Oreo Blizzard Mocha Chip Blizzard Oreo CheeseQuake Blizzard Oreo Cookies Blizzard Peanut Butter Butterfinger Blizzard Reese’s Peanut Butter Cups Blizzard Snickers Blizzard Strawberry CheeseQuake Blizzard Tropical Blizzard Turtle Pecan Cluster Blizzard

600 660 580 570 590 550 670 530 670 510 500 680

25 22 20 24 25 20 32 21 25 21 24 32

16 14 10 18 14 10 13 11 13 13 10 11

310 230 410 200 410 410 400 260 310 280 220 320

84 101 89 78 78 81 83 74 99 69 62 86

1 1 1 1 1 1 2 1 1 0 3 2

73 86 69 66 58 61 61 62 83 54 48 66

11 13 12 12 12 12 14 13 14 12 11 13

Frozen Treat Vanilla Cone, sml Chocolate Cone, sml Dipped Cone, Chocolate, sml Dipped Cone, Butterscotch, sml Dipped Cone, Cherry, sml Peanut Buster Parfait Banana Split Oreo Brownie Earthquake Chocolate Coated Waffle Cone w/ Soft Serve Plain Waffle Cone w/ Soft Serve Strawberry Shortcake Triple Chocolate Utopia Pecan Mudslide Treat

230 240 330 340 330 700 520 760 540 420 480 750 300

7 4.5 7 5 15 6 16 8 16 11 30 16 13 10 27 16 21 13 13 7 17 13 36 15 10 7

100 115 105 110 105 360 160 400 170 140 370 340 135

31 32 36 35 35 94 94 117 77 67 75 93 45

0 0 0 0 0 2 3 2 1 0 1 2 0

26 25 31 31 30 72 73 88 57 47 62 79 38

6 6 6 6 6 16 9 11 10 10 8 13 8

570 470 560 610 610 450 500 480 650 570 650 690 700 540 590 550

15 15 15 17 22 14 15 15 16 15 16 18 23 15 16 15

10 10 10 11 15 9 10 10 10 10 10 12 16 10 10 10

250 220 230 320 300 210 240 220 310 290 290 380 360 260 300 280

92 70 94 99 87 68 76 71 110 93 112 116 105 86 94 89

0 0 0 0 0 1 0 0 0 1 0 0 0 1 0 0

79 59 80 70 71 55 66 62 93 80 94 84 85 68 80 76

13 14 13 15 15 14 13 13 15 15 15 16 77 16 15 15

280 280 300 300

7 4.5 7 4.5 7 5 10 7

115 110 150 140

48 49 51 46

0 0 0 0

41 42 36 37

5 15 6 6


Milkshake/Malt, small Chocolate Shake Strawberry Shake Marshmallow Shake Caramel Shake Hot Fudge Shake Banana Shake Cherry Shake Pineapple Shake Chocolate Malt Strawberry Malt Marshmallow Malt Caramel Malt Hot Fudge Malt Banana Malt Cherry Malt Pineapple Malt Sundae Chocolate Sundae, sml Mashmallow Sundae, sml Caramel Sundae, sml Hot Fudge Sundae, sml

Sod

Carb

Fiber

Sugar

Prot

Banana Sundae, sml Cherry Sundae, sml Pineapple Sundae, sml Strawberry Sundae, sml Turtle Waffle Bowl Sundae, sml Chocolate Covered Strawberry Waffle Bowl Sundae Fab Fudge Waffle Bowl Sundae Fudge Brownie Temptation Waffle Bowl Sundae Nut & Fudge Waffle Bowl Sundae Topping Almond Pieces, 14 g Banana Slices, 28 g Blackberry Topping, 28 g Blueberry Topping, 28 g Butterfinger Pieces, 28 g Butterscotch Topping, 28 g Caramel Topping, 28 g Cheesecake Pieces, 28 g Cherry Topping, 28 g Chewy Baked Brownie Pieces, 28 g Choco Chunks, 28 g Chocolate Topping, 28 g Cocoa Fudge, 28 g Coconut Flakes, 14 g Cookie Dough Pieces, 28 g Heath Pieces, 28 g Hot Fudge Topping, 28 g M&M’s Chocolate Candies, 28 g Maple Walnut Topping, 28 g Marshmallow Topping, 28 g Oreo Cookie Pieces, 28 g Peanut Butter Topping, 28 g Peanuts, 14 g Pecan Pieces, 14 g Pineapple Pieces, 28 g Rainbow Sprinkles, 14 g Red Raspberry Topping, 28 g Reese’s Peanut Butter Cups Pieces, 28 g Snickers Pieces, 28 g Strawberry Topping, 28 g Whipped Topping, 28 g

Sfat


Fat

Dairy Queen Cal

138

230 250 230 260 810 790

7 7 7 7 34 40

4.5 4.5 4.5 4.5 18 27

90 110 100 105 320 180

37 40 38 44 116 99

1 0 0 0 2 2

29 34 32 36 76 78

6 5 6 6 12 10

750 970 880

30 49 47

21 21 21

230 370 420

108 120 99

1 3 4

79 94 68

10 14 17

90 25 60 60 110 90 90 100 40 130 150 70 160 80 130 150 90 140 130 70 140 180 80 100 30 70 50 150 130 25 90

8 0 0 0 4.5 0 0.5 6 0 6 10 0 10 7 6 9 3 6 8 0 6 15 7 11 0 2.5 0 9 7 0 7

0.5 0 0 0 2 0 0.5 3.5 0 1.5 8 0 2 6 1.5 5 2.5 3.5 0.5 0 1.5 2 1 1 0 1 0 3 2.5 0 7

110 0 10 10 55 85 60 80 20 130 0 25 50 35 70 95 45 20 5 15 190 170 55 55 5 0 5 85 70 5 0

2 6 14 15 18 20 20 10 9 17 17 17 15 7 18 17 15 20 14 18 20 8 3 2 7 10 14 16 17 6 7

1 1 0 1 0 0 0 0 0 0 1 0 1 2 0 0 0 1 1 0 1 1 1 1 0 0 2 1 1 0 0

0 3 13 12 11 13 11 6 9 16 14 15 12 14 10 17 11 18 11 16 11 3 1 1 7 5 11 13 14 5 7

3 0 0 0 1 1 1 2 0 2 1 0 2 1 1 1 1 1 2 0 1 3 4 1 0 0 0 3 2 0 0

410 740 780 760

15 32 36 33

10 20 22 20

210 340 410 460

59 100 101 104

1 1 2 2

46 77 82 80

9 12 13 13

Cake 8" DQ Cake, 1/8 slice 8" Cookie Dough Blizzard Cake, 1/8 slice 8" Chocolate Xtreme Blizzard Cake, 1/8 slice 8" Oreo Blizzard Cake, 1/8 slice

Sfat

Sod

Carb

Fiber

Sugar

Prot

8" Reese’s Peanut Butter Cups Blizzard Cake, 1/8 slice 8" Strawberry CheeseQuake Blizzard Cake, 1/8 slice

Fat


139

Cal

Dairy Queen — D’Angelo

720

33

20

340

94

2

76

13

610

27

19

310

79

0

63

12

500 630 560 590 240 440 360 200 200 220 370 380

18 19 18 23 0 11 7 0 0 7 7 7

15 15 14 15 0 8 4.5 0 0 4.5 4.5 4.5

170 240 160 190 0 160 95 0 0 100 130 95

71 101 88 82 48 70 60 40 41 32 74 76

0 0 0 0 0 0 0 1 1 0 0 0

63 78 74 72 48 61 55 39 38 27 68 71

8 9 8 9 0 9 6 0 0 6 6 6

33 23 14 29 25 32 15 43 12 15 7 4 10 19 20 26 27 22 34 42 33 24 34 34 5 3 33 17

4.5 11 4 16 10 7 6 7 6 7 1 0 4.5 6 7 8 4 3.5 13 18 11 11 14 11 1.5 0 11 6

1120 1510 1410 2000 1430 1280 1300 1030 1570 1180 910 1210 1680 1460 1120 1630 1060 660 2260 2520 1710 1620 1880 1830 990 510 1750 1190

54 51 46 52 49 48 56 45 53 60 48 49 49 46 48 50 47 24 66 67 47 53 47 47 46 56 45 49

5 6 4 4 5 5 6 4 6 7 5 2 1 1 5 2 5 2 10 10 4 6 5 7 4 8 4 5

5 7 3 7 5 5 10 3 7 9 4 6 5 3 4 4 4 4 12 13 4 7 3 5 4 10 3 3

31 23 25 31 28 35 43 26 38 22 30 19 24 26 24 27 31 23 28 36 29 43 34 29 26 10 27 36

Beverage Cappuccino MooLatte, 16 oz Caramel MooLatte, 16 oz French Vanilla MooLatte, 16 oz Mocha MooLatte, 16 oz Arctic Rush - All Flavors, sml Arctic Rush Freeze - All Flavors, sml Arctic Rush Float - All Flavors, sml Frozen Lemonade, sml Frozen Limeade, sml Diet Coke Float, sml Root Beer Float, sml Minute Maid Orange Float, sml

D’Angelo Sandwich Baked Stuffed Lobster Sub, sml BLT & Cheese Sub, sml Capicola & Cheese Sub, sml Cheese Sub, sml Cheeseburger Sub, sml Chicken Club Sub, sml Chicken Honey Dijon Sub, sml Chicken Salad Sub, sml Chicken Stir Fry Sub, sml Classic Veggie Sub, sml Grilled Chicken Sub, sml Ham Sub, sml Ham & Cheese Sub, sml Ham & Salami Sub, sml Hamburger Sub, sml Italian Sub, sml Lobster Sub, sml Lobster Roll Sub, sml Meatball Sub, sml Meatball & Cheese Sub, sml Mortadella & Cheese Sub, sml Number 9 Sub, sml Pastrami & Cheese Sub, sml Pepperoni Sub, sml Roast Beef Sub, sml Salad Sub, sml Salami & Cheese Sub, sml Steak Sub, sml

640 500 400 580 530 620 530 670 470 450 370 300 380 450 460 530 560 390 670 780 590 600 610 600 320 280 570 500

Carb

Fiber

Sugar

590 630 800 750 600 860 810 570 620 700 330 420 1460 1180 1300 1590

24 29 40 47 27 49 56 26 17 48 3 10 64 52 61 76

11 10 11 14 10 18 56 7 2 8 0 3 27 19 25 27

1650 1780 1380 2310 1440 2960 960 1530 1220 900 540 810 2630 1660 2290 3030

52 51 55 54 55 68 48 49 81 45 45 48 105 74 78 101

5 6 5 6 6 11 5 6 6 1 4 3 6 3 3 6

5 5 6 7 7 14 5 6 11 3 3 5 13 5 7 11

Prot

Sod

Steak & Cheese Sub, sml Steak Bomb Sub, sml Surf n’ Turf Sub, sml Toasted Pastrami Reuben Sub, sml Toasted Roast Beef & Cheddar Sub, sml Toasted Spicy Meatball Sub, sml Toasted Tuna & Swiss Sub, sml Toasted Turkey & Ham Sub, sml Toasted Turkey Thanksgiving Sub, sml Tuna Sub, sml Turkey Sub, sml Turkey Club Sub, sml Number 9 One Pounder Steak One Pounder Steak & Cheese One Pounder Steak Bomb One Pounder

Sfat


Fat

D’Angelo Cal

140

42 45 54 29 37 43 30 35 35 22 30 36 117 102 109 130

22 11 37 8 12 4 27 16 23 10 39 9 30 7 14 6 41 7 10 6 13 7 1 0 55 12 5 1 2 0 8 4.5 18 6 18 7 24 8 26 4 32 13 32 11 22 11 33 14 21 7 4 1.5 1 0 31 11 22 8 22 11 28 10

1340 1410 1230 1830 1260 1980 1110 1130 850 1400 950 320 1720 740 1040 1500 1290 940 1420 890 2090 1530 1440 1700 1140 820 330 1580 1010 1440 1670

39 47 32 38 35 48 34 42 31 39 43 40 46 35 33 35 32 34 32 34 52 33 39 33 32 32 39 31 32 34 43

4 4 1 1 2 4 2 2 1 2 4 4 4 2 1 1 1 2 1 2 7 1 3 1 2 1 4 1 1 1 3

6 7 1 5 3 8 3 8 1 5 7 6 8 3 2 3 1 2 2 2 10 2 5 1 2 2 6 1 1 2 4

22 18 23 30 27 40 34 42 24 37 20 9 19 29 17 23 25 23 25 30 26 28 41 33 22 24 8 26 46 40 45

Specialty Sandwich/Wrap BLT & Cheese Pokket Sandwich Caesar Salad Pokket Sandwich Capicola & Cheese Pokket Sandwich Cheese Pokket Sandwich Cheeseburger Pokket Sandwich Chicken Caesar Salad Pokket Sandwich Chicken Club Pokket Sandwich Chicken Honey Dijon Pokket Sandwich Chicken Salad Pokket Sandwich Chicken Stir Fry Pokket Sandwich Classic Vegetable Pokket Sandwich Classic Veggie Pokket Sandwich w/o cheese Greek Pokket Sandwich Grilled Chicken Pokket Sandwich Ham Pokket Sandwich Ham & Cheese Pokket Sandwich Ham & Salami Pokket Sandwich Hamburger Pokket Sandwich Italian Pokket Sandwich Lobster Pokket Sandwich Meatball Pokket Sandwich Mortadella & Cheese Pokket Sandwich Number 9 Pokket Sandwich Pastrami & Cheese Pokket Sandwich Pepperoni Pokket Sandwich Roast Beef Pokket Sandwich Salad Pokket Sandwich Salami & Cheese Pokket Sandwich Steak Pokket Sandwich Steak & Cheese Pokket Sandwich Steak Bomb Pokket Sandwich

440 560 330 510 460 680 550 460 600 400 360 200 750 300 220 310 380 390 440 490 600 530 530 540 400 250 190 500 510 500 590

Carb

Fiber

Sugar

Prot

630 260 360 590 810 710 480 670 600 830 710 910 710 620 760 550 520 910 440 470 550 600 600 650 750 680 680 700 560 410 360 640 670 660 720 780 410 510

46 8 1 0 8 3 30 13 45 9 45 10 21 6 36 18 31 12 48 11 39 9 54 15 39 9 22 8 49 9 19 8 22 9 64 14 13 3 17 7 26 8 31 11 33 10 34 6 41 15 40 13 31 13 41 16 30 9 12 3.5 9 2 38 12 30 10 31 13 36 12 55 10 10 2 17 5

720 360 620 1620 2440 1690 1510 2110 1530 2260 1390 1810 1390 1410 1130 1680 1250 2000 1010 1790 1720 1240 1700 1170 2370 1810 1720 1980 1420 1100 620 1790 1290 1720 1890 1010 640 920

31 31 32 55 65 64 50 56 52 65 53 72 53 61 49 57 61 65 50 54 50 50 50 52 70 52 58 52 50 50 60 49 50 53 55 49 49 53

1 1 3 5 7 5 3 3 3 6 4 7 4 4 3 4 6 6 3 3 3 3 3 3 9 3 5 3 4 3 8 3 3 3 5 3 3 5

1 1 4 5 8 7 1 5 2 8 3 17 3 9 1 5 7 8 1 3 2 1 2 2 10 2 5 1 2 2 8 1 1 2 3 1 1 4

20 29 38 24 35 19 25 31 28 41 35 36 36 44 26 39 22 21 30 25 29 28 27 32 28 30 43 34 23 26 11 27 48 42 46 22 31 36

360 380 290

15 19 13

7 9 7

1100 790 750

31 31 33

2 2 3

4 3 4

26 24 14

270 620 670 170

17 4.5 54 11 53 11 4 1

1190 1640 2070 590

18 28 21 11

8 6 5 4

9 11 11 6

16 16 36 25

Fat

Sod

Tuna Pokket Sandwich Turkey Pokket Sandwich Turkey Club Pokket Sandwich BLT & Cheese Wrap Buffalo Chicken Salad Wrap Caesar Salad Wrap Capicola & Cheese Wrap Cheese Wrap Cheeseburger Wrap Chicken Caesar Salad Wrap Chicken Club Wrap Chicken Cobb Wrap Chicken Filet & Bacon Wrap Chicken Honey Dijon Wrap Chicken Salad Wrap Chicken Stir Fry Wrap Classic Veggie Wrap Greek Wrap Grilled Chicken Wrap Ham & Cheese Wrap Ham & Salami Wrap Hamburger Wrap Italian Wrap Lobster Wrap Meatball Wrap Mortadella & Cheese Wrap Number 9 Wrap Pastrami Wrap Pepperoni Wrap Roast Beef Wrap Salad Wrap Salami & Cheese Wrap Steak Wrap Steak & Cheese Wrap Steak Bomb Wrap Tuna Wrap Turkey Wrap Turkey Club Wrap

Cal


141

Sfat

D’Angelo

Quesadilla Chicken Stir Fry Quesadilla Number 9 Quesadilla Veggie Quesadilla

Salad Antipasto Salad Caesar Salad Chicken Caesar Salad Chicken Stir Fry Salad

Sod

Carb

Fiber

Sugar

Prot

Cobb Salad Greek Salad Greek Salad w/o dressing Lobster Salad Roast Beef Salad Tossed Salad Turkey Salad

330 780 320 380 140 60 170

18 8 70 14 22 7 25 4.5 4 1.5 0 0 1 0

800 1550 1130 580 520 25 75

14 23 20 12 11 13 10

6 6 6 4 4 5 4

8 12 9 5 6 8 5

30 14 14 26 21 3 29

220 250 110 40 120 360 320 130 330 370 160 60 180 540 480 190

8 3.5 19 11 3 1 0 0 6 2 29 18 18 10 5 1.5 12 5 28 16 5 1.5 1 0 9 3 43 27 27 15 7 2

820 840 830 270 920 820 700 630 1230 1260 1240 400 1380 1230 1050 940

23 12 14 7 11 16 31 16 34 18 21 10 16 24 46 24

2 2 1 2 2 1 1 3 3 3 1 3 3 1 1 4

6 3 4 4 3 3 1 5 9 4 6 6 4 4 1 7

12 9 6 2 6 8 9 8 18 13 9 3 9 12 13 12

300 230 390 340 170

13 5 5 1.5 24 4 16 6 6 2.5

1080 1000 530 970 85

32 32 30 37 26

4 1 1 5 0

3 3 2 5 16

15 15 12 15 3

180 150 400 350 60 230 150 240 10 10 70 240 240 20 110 460

18 3 15 3 43 7 36 5 0 0 26 4.5 14 2 19 3 0 0 0 0 2 0 26 4.5 27 3.5 0 0 9 7 38 10

700 280 1190 850 1670 770 210 960 590 95 170 140 0 320 20 1990

9 3 6 7 9 6 7 6 0 2 17 0 0 0 2 26

0 0 0 1 0 0 0 1 2 0 1 0 0 0 0 1

6 2 6 5 9 3 6 4 0 0 14 0 0 2 2 0

0 1 6 0 0 0 0 2 0 0 2 0 0 0 2 5

Fat


Sfat

D’Angelo Cal

142

Soup Beef Stew, sml Broccoli & Cheddar Soup, sml Chicken Noodle Soup, sml Hearty Vegetable Soup, sml Italian Wedding Soup, sml Lobster Bisque Soup, sml NE Clam Chowder, sml Portuguese Kale Soup, sml Beef Stew, lrg Broccoli & Cheddar Soup, lrg Chicken Noodle Soup, lrg Hearty Vegetable Soup, lrg Italian Wedding Soup, lrg Lobster Bisque Soup, lrg NE Clam Chowder, lrg Portuguese Kale Soup, lrg

Kids Cheeseburger Sub Ham & Cheese Sub Kidz Tuna Sub Meatball Sub Chocolate Chip Cookie

Dressing/Condiment Balsamic Dressing, 85 g Bleu Cheese Dressing, 30 g Caesar Dressing, 85 g Creamy Italian Dressing, 85 g Fat Free Caesar Dressing, 85 g Greek Dressing, 85 g Honey Mustard Dressing, 30 g Lite Ranch Dressing, 85 g Buffalo Sauce, 28 g Fat Free Mayonnaise, 12 g Honey Dijon Mustard, 36 g Mayonnaise, 30 g Olive Oil Blend, 27 g Salsa, 57 g Sour Cream, 57 g Turkey Gravy, 85 g

143

Sod

Carb

Fiber

Sugar

Prot

10 20

Sfat

Vinegar, 28 g Yellow Mustard, 30 g

Fat


Cal

D’Angelo — Denny’s

0 1

0 0

0 340

0 2

0 1

0 0

0 1

54 18 44 17 37 12 22 7 46 15 53 17 69 26 66 29 66 20 36 19 21 6 42 15 42 16 39 13 15 5 52 16 50 24 5 10 61 21 60 18 13 5 34 13 3 1 10 3 0 0 32 12 28 6 12 3 19 7 22 8 1 0 9 5 10 4.5 3 1 5 1 7 4 0.5 0 0 0 0 0 0 0 0 0 5 1 0 0

1330 1330 940 1100 2770 1820 1520 3180 2800 1210 920 1620 2580 1010 330 2000 1190 1420 2120 2590 700 660 940 120 186 1650 560 560 800 3840 166 580 530 300 840 290 70 0 0 26 71 30 7

8 4 10 11 60 68 5 80 97 4 1 29 50 4 1 93 31 82 71 126 2 4 6 >1 2 53 30 20 26 60 16 53 23 25 47 37 24 29 29 36 9 0 21

2 0 2 2 3 4 1 6 7 0 0 3 2 1 0 5 2 3 6 7 0 3 0 0 0 0 10 0 0 2 1 2 0 1 1 4 1 4 4 0 0 0 0

3 1 4 7 11 14 1 12 12 1 1 0 3 0 0 16 1 14 10 48 1 0 1 0 0 3 0 1 2 6 2 8 1 1 0 20 20 14 13 28 1 0 12

36 40 29 39 45 47 42 51 40 110 54 39 46 25 13 43 20 9 35 45 14 9 14 6 11 9 3 2 8 10 3 11 3 4 5 14 0 1 1 0 0 0 0

Denny’s Breakfast Ultimate Omelette Ham & Cheddar Omelette Veggie-Cheese Omelette Veggie-Cheese Omelette w/ Eggbeaters Lumberjack Slam French Toast Slam All American Slam Meat Lover’s Scramble Heartland Scramble T-bone Steak & Eggs Top Sirloin Steak & Eggs Country Fried Steak & Eggs Moons Over My Hammy Two Eggs Breakfast & More Two Eggs Breakfast Fabulous French Toast Platter Belgian Waffle Platter, 3 slices Pancakes Southwestern Sizzlin Skillet Flat Jack Sizzlin Skillet Bacon, 4 Sausage, 4 Ham, grilled slice, Honey Smoked One Egg Egg Beaters Egg Substitute (eqiv of 2 eggs) Biscuit & Sausage Gravy Country Fried Potatoes Hashed Browns Hashed Browns w/ cheese Hashed Browns w/ onions, cheese, gravy Toast, dry, 1 Bagel w/ cream cheese Biscuit English Muffin w/ margarine Grits w/ margarine Quaker Oatmeal w/ 8 oz milk Cinnamon Apples Banana, whole Grapes Maple-Flavored Syrup, 3 tbsp Sugar-Free Maple-Flavored Syrup, 3 tbsp Whipped Margarine, 1 tbsp Cherry Topping, 3 oz

670 590 500 410 850 940 820 1130 1150 780 420 660 780 480 2 1010 650 410 990 1210 180 370 110 120 56 440 390 200 310 480 80 330 150 180 260 270 100 110 55 143 23 40 86

Sod

Carb

Fiber

Sugar

Prot

Sampler Buffalo Chicken Strips, 5 (w/ celery sticks) Chicken Strips, 5 (w/ celery sticks) Buffalo Wings Smothered Cheese Fries Mozzarella Sticks, 8 Nachos Sweet & Tangy BBQ Chicken Wings Sweet & Tangy BBQ Chicken Strips Sweet & Tangy BBQ Shrimp Sweet & Tangy BBQ Bacon Burger Crispy Chicken Sandwich Strips & Sticks Nacho Cheese Fries Potachos

Sfat

Description & Serving Appetizer

Fat

Denny’s

71 32 30 21 40 49 14 30 19 37 42 73 46 110

6 0 0 5 18 17 25 3 0 5 13 7 14 14 53

3710 2940 1640 1940 1240 2270 2080 1390 2400 1410 970 2690 2110 1540 2700

139 53 52 5 75 195 138 37 73 21 55 96 112 52 82

6 1 0 2 7 1 11 3 1 1 4 5 1 6 8

11 1 0 2 3 5 11 10 17 16 6 17 16 2 7

53 57 57 20 27 16 46 17 58 21 30 44 30 17 40

180 170 140 290 590 290

8 11 5 10 29 10

4 7 0 5 5 5

330 260 1290 770 1180 770

14 10 17 15 44 15

1 0 3 4 4 4

4 1 3 8 7 8

11 4 7 36 42 36

160 74 129 107 100 160 25 9 21 90 91 91

17 5 14 10 10 15 0 0 0 3 9 0

3 0 2 2 2 3 0 0 0 0 6 0

205 248 189 275 300 140 230 367 125 240 23 364

1 8 1 5 0 5 5 3 5 15 2 21

0 0 0 0 0 0 1 0 1 0 0 0

1 4 4 4 0 4 1 2 3 0 0 18

1 0 0 0 1 0 0 0 1 3 1 0

730 920 940 560 660 970

41 42 46 27 34 58

13 11 11 60 7 10

1680 2800 3870 2360 1640 2070

51 79 81 43 55 69

3 4 4 2 4 4

5 2 2 3 9 25

40 53 46 38 29 39

7 1.5 37 9 82 30

1460 850 2700

67 36 83

5 2 6

24 7 18

38 20 58

Cal

144

1380 730 700 300 870 750 1150 350 800 350 670 940 1070 700 1460

Soup/Salad Chicken Noodle Soup Clam Chowder Soup Vegetable Beef Soup Grilled Chicken Salad Deluxe Chicken Strip Salad Deluxe Fit-Fare Grilled Chicken Breast Salad

Dressing/Condiment Blue Cheese Dressing, 1 oz French Dressing, 1 oz Ranch Dressing, 1 oz Thousand Island Dressing, 1 oz Caesar Dressing, 1 oz Honey Mustard Dressing, 1 oz Fat Free Ranch Dressing, 1 oz Fat Free Italian, 1 oz Pico de Gallo, 3 oz Croutons (for salad), 0.25 oz Sour Cream, 1.5 oz BBQ Sauce, 1.5 oz

Sandwich/Burger Philly Melt Chicken Ranch Melt Spicy Buffalo Chicken Melt The Super Bird Sandwich Club Sandwich Grilled Chicken Sandwich w/ Honey Mustard Dressing Fit-Fare Chicken Sandwich w/ applesauce Bacon, Lettuce & Tomato Sandwich Western Burger

490 570 1300

Sfat

Sod

Carb

Fiber

Sugar

Prot

Mushroom Swiss Burger Bacon Cheddar Burger Classic Burger w/ Cheese Double Cheeseburger Classic Burger Boca Burger Fit Fare Boca Burger

Fat


145

Cal

Denny’s

900 1100 930 1540 770 500 410

54 72 58 116 45 15 8

22 31 25 52 17 4 3

2140 2660 2190 3880 1560 1320 770

59 55 56 33 56 62 60

6 6 5 5 5 10 17

14 12 13 9 13 12 12

47 61 49 92 39 30 25

370 930 560 280 380 1000 880 830 930 740 440 310 220 1080 550 600

10 75 24 4 10 65 68 60 64 56 15 9 6 49 19 11

2 29 0 1 2 22 26 26 27 25 4 3 2 9 4 3

1140 1930 1300 1190 1280 2580 2450 900 1490 740 1470 760 600 1650 1420 1560

39 18 41 4 12 54 17 0 20 0 23 1 1 117 37 66

2 1 0 0 2 6 0 0 2 0 2 0 0 8 1 3

2 4 2 2 6 1 6 0 5 0 7 1 1 0 2 7

32 46 45 55 56 51 49 72 68 59 52 55 41 40 53 58

640

27

14

1520

41

2

3

55

510 450 520 113 260 130 70 390 170 60 520 190 90 10 200 260 170 260

33 6 23 4 36 2 7 5 22 3.5 3 0 2 1 28 6 7 1 3 0.5 36 2 8 2 3.5 1 0 0 3 0 9 4 9 2 9 5

1010 250 980 150 520 250 300 560 510 60 980 750 160 3 820 330 350 330

48 57 48 7 15 26 5 30 76 5 48 20 0 2 37 38 21 38

5 6 6 2 3 1 0 10 1 1 3 2 0 1 1 1 1 1

0 0 5 4 12 3 3 0 1 2 5 4 0 2 2 8 0 8

6 6 53 7 2 4 9 3 2 1 6 9 14 1 4 5 4 5

800 300

47 14

2060 530

58 31

3 1

10 6

33 14

Entrée Grilled Shrimp Skewers w/ rice pilaf Mushroom Swiss Chop’d Steak w/ gravy Chicken Strips, 4 Grilled Chicken Dinner Fit Fare Grilled Chicken Dinner Country Fried Steak Meat Loaf Dinner T-bone Steak & Shrimp Skewer Dinner T-bone Steak & Breaded Shrimp Dinner T-bone Steak Top Sirloin Steak & Breaded Shrimp Top Sirloin Steak & Shrimp Skewers Top Sirloin Steak Fish & Chips (French Fries) Grilled Tilapia w/ rice pilaf Fit Fare Grilled Tilapia w/ rice pilaf, corn, tomato slices Lemon Pepper Tilapia w/ rice pilaf

Side Seasoned Fries French Fries, salted Onion Rings Side Garden Salad w/o dressing Coleslaw Corn Cottage Cheese Country Fried Potatoes Mashed Potatoes, plain Mixed Vegetables Onion Rings Breaded Shrimp, 6 Grilled Shrimp Skewer, 1 Sliced Tomatoes, 3 Vegetable Rice Pilaf Dinner Rolls Garlic Dinner Bread, 2 Butter Roll, 2

Seniors Senior Scrambled Egg & Cheddar w/ pancakes Senior French Toast Slam w/ 1 egg

18 4

Carb

Fiber

Sugar

450 480 210 630 580 540 290 570 260 140 530 770

31 37 19 41 33 30 6 45 5 2 34 36

16 15 6 17 6 12 2 17 2 0 12 6

640 820 290 890 1650 1540 980 1330 490 590 1460 860

29 6 1 29 40 50 39 9 0 2 30 87

0 1 1 2 3 2 2 0 0 0 3 7

1 3 0 7 7 5 2 3 0 1 1 0

Prot

Sod

Senior Belgian Waffle Slam w/ egg Sr. Omelette Sr. Starter Sr. Bacon Cheddar Burger Senior Club Grilled Cheese Deluxe Sandwich Shrimp Skewer w/ rice Meatloaf w/ gravy Grilled Tilapia Senior Grilled Chicken Breast Senior Country Fried Steak w/ gravy Senior Fish & Chips

Sfat


Fat

Denny’s Cal

146

15 27 9 36 27 17 18 32 49 28 26 23

2 15 1 15 2 19 2 7 2 9 1 9 1 4 1 3 1 6 2 3 1 5 0 19 2 11 1 2 2 15 1 1 6 0 2 13 4 13 2 39 1 16 0 10 1 4069

13 6 11 15 17 11 11 16 21 11 10 14 12 2 1 4 6 1 1 6 4 2 10

Kids Smiley-Alien Hotcakes w/ meat Smiley-Alien Hotcakes w/o meat Space Saucers Junior Grand Slam Big Dipper French Toastix w/ meat Big Dipper French Toastix Mini Hot Dog in a Bun Little Dipper Sampler Cosmic Cheeseburger Flying Saucer Pizza Galactic Grilled Cheese Moons & Stars Chicken Nuggets w/ BBQ sauce Macaroni & Cheese Moon Crater Mashed w/ brown gravy Astronaut Applesauce Goldfish Galaxy Deep Space French Fries Far Out Fruit Medley Anti-Gravity Grapes Orbits of Oreo Sundae Delicious Dip Sundae Solar S’Cream - all flavors Cosmos Milkshake - all flavors

410 320 440 380 450 310 330 420 370 320 360 290 340 140 110 140 450 80 55 410 300 113 400580

18 8 11 6 17 7 18 6 27 9 15 5 17 6 23 8 20 9 14 3.5 20 7 11 2.5 11 3 6 1 2 0 5 1 23 4 0 0 0 0 18 9 16 11 6 4 17- 1731 31

1080 730 1060 1050 800 460 940 1200 550 470 550 830 830 650 40 260 250 1 0 310 90 21 120170

50 49 59 39 36 34 33 82 26 38 32 33 48 52 24 20 57 20 29 59 36 13 5463

219 220 10 40 30 20 10 5 30

28 28 56 50 49 47 69 60 45

Beverage Hot Chocolate, 8 oz Cappuccino French Vanilla, 8 oz Strawberry Mango Pucker, 15 oz Pineapple Cream, 15 oz Razzdango, 15 oz Island Fizz, 15 oz Very Double Berry, 14 oz OJ Mango, 14 oz Cherry Limeade, 12 oz

100 100 220 190 190 190 280 240 180

2 3 0 0 0 0 0 0 0

2 3 0 0 0 0 0 0 0

1 1 1 1 1 0 0 0 0

24 24 52 29 15 27 62 55 12

3 3 0 0 0 0 0 0 0

Carb

510 630 770 750 640 290 820 580 970 400 810 280370 300 560 430 760 890 140 86 200 70 23

610 370 400 570 350 340 660 400 610 250 190 80135 90 272 120 470 580 120 7 80 15 3

72 65 59 134 58 23 100 75 139 55 125 3850 36 76 69 103 113 36 21 32 19 2

Single Scoop/Sundae (Delicious Dip) Milkshake (vanilla/chocolate) Float (root beer or cola) Oreo Sundae Oreo Blender Blaster Chocolate Topping Cherry Topping Fudge Topping Strawberry Topping Whipped Cream

3 35 1 43 2 38 4 91 0 44 0 2 2 77 2 55 6 106 3 39 5 95 1 3248 1 16

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