Nutritional Analysis

Nutritional Information

Beverages

• Fruit Punch, 4 oz:  57 calories; 0 grams fat; 13.2 carbs
  
• Orange, 4 oz: 56 calories; 0 grams fat; 13. 1 carbs
  
• Apple, 4 oz: 57 calories; 0 grams fat; 13.1 carbs

Grains

• Bagel,  190 calories; 1 grams fat; 37 carbs
  
• White Kaiser/Club : 167 calories; 2 grams fat; 30 carbs
  
• WG Kaiser/Club :  176 calories; 4.2 grams fat; 29 carbs
  
• White – 2 slices:  133 calories; 2 grams fat; 25 carbs
  
• Wheat – 2 slices:  138 calories; 2 grams fat; 22 carbs
  
• Rye – 2 slices: 165 calories; 2 grams fat; 31 carbs
  
• Pumpernickel- 2 slices:  130 calories; 2 grams fat; 25 carbs
  
• Hamburger Bun:  114 calories; 2 grams fat; 22 carbs
  
• Hot Dog Bun : 114 calories; 2 grams fat; 22 carbs
  
• French Bread 1 oz: 70 calories; 1 gram fat; 13 carbs
  
• Nacho Chips 1 oz:   140 calories; 6 grams fat; 19 carbs
  
• Taco Shell (Hard): 100 calories; 5 grams fat; 13 carbs
  
• 8″ WG Tortilla: 120 calories; 3 grams fat; 19 carbs
  
• Assorted Flavored Wraps: 310 calories; 3 grams fat; 52 carbs
  
• WW Wrap:  290 calories; 3 grams fat; 50 carbs
  
•  Rice 3/4 cup: 146 calories;  2.4 grams fat; 28 carbs
  
• WG Rotini 1/2 cup:  87 calories; .38 grams fat; 18.6 carbs
  
• Pasta Parmesan 1 cup: 197 calories; 3.4 grams fat; 34 carbs

Vegetables (1/2 cup)

• Corn Kernels: 20 calories; .24 grams fat; 4.8 carbs
  
• Green Beans:  18 calories; 0 grams fat;4 carbs
  
• Broccoli Spears:  26 calories; 0  grams fat; 5 carbs
  
• Carrots, Cooked:  27 calories; 0 grams fat; 6 carbs
  
• Carrots, Baby raw: 18 calories; 0 grams fat; 4 carbs
  
• Baked Beans: 161 calories; .53 grams fat; 7 carbs
  
• Sauerkraut: 22 calories; .26 grams fat ; .1 carb

Salad

• Salad Bar ( 3 cups): 70 calories ;.7 grams fat; 14.9 carbs
  
• Dressing 1.5 oz. Italian: 65 calories; 6.8 grams fat; .9 carb
  
• Dressing 1.5 oz. Ranch: 60 calories; 5.6 grams fat; 1.5 carbs
  
• Tossed Salad (1 cup): 30 calories; .3 grams fat; 6.8 carbs

Protein Cups (2 oz.)

• Diced Turkey:  45 calories; 1 grams fat; 2 carb
  
• Diced Turkey Ham: 70 calories; 3 grams fat; 0 carb
  
• Cheese: 93 calories;  7 grams fat; 3 carbs
  
• Tuna Salad: 17 calories; 1.2 grams fat; .6 carb
  
• Egg, Hard Boiled: 78 calories; 5 grams fat;  1 carb

Potatoes

• Mashed:  237 calories; 11.8 grams fat; 31.5 carbs
  
• French Fries Oven: 340 calories; 12.9 grams fat; 53.1 carbs
  
• Tater Tots:  243 calories;  11.0 grams fat; 35.5 carbs
  
• Baked Potato: 188 calories; .3 grams fat ;42.7 carbs 

Sandwiches

• Turkey on Kaiser Roll:  264 calories; 5.6  grams fat; 33.4 carbs
  
• Turkey & Cheese on Kaiser Roll: 339 calories;12.7 grams fat; 32.2 carbs
  
• Turkey on Rye Bread: 254 calories; 3.5 grams fat; 34.5 carbs
  
• Turkey on Pumpernickel Bread : 218 calories; 3 grams fat; 28.3 carbs
  
• Ham w/cheese on WW  Roll: 282 calories;8.1 grams fat;32 carbs
  
• Ham w/cheese on Rye Bread: 295 calories; 8.1 grams fat; 34 carbs
  
• Ham w/cheese on Kaiser Roll: 277 calories; 8.2 grams fat; 30.4 carbs
  
• Italian Sub: 296 calories; 12.3 grams fat; 22.8 carbs
  
• Tuna Salad on Roll: 141 calories; 9.5 grams fat; 5.1 carbs
  
• Hot Ham & Cheese Bagel: 466 calories; 12.4 grams fat; 62 carbs
  
• Grilled Cheese Sandwich: 312 calories; 14.6 grams fat; 23.9 carbs
  
• Buffalo Chicken Wraps: 787 calories; 30 grams fat; 85.8 carbs
  
• Chicken Bacon Ranch Wrap: 847 calories;34.6 grams fat; 86.8 carbs

Condiments

• Pancake Syrup 1oz: 46 calories; 0 grams fat; 12.1 carbs
  
• Mustard 1pc: 3 calories;.2 grams fat; .27 carbs
  
• Ketchup 1pc:  6 calories; .02 grams fat;1.51 carbs
  
• Mayo 1pc: 50 calories;5.56 grams fat; .19 carbs
  
• Cream Cheese 1oz: 50 calories; 4.9 grams fat; .59 carbs
  
• Cheese Sauce 2oz:  80 calories; 5 grams fat; 6 carbs

Entrees

• Baked Ziti: 572 calories; 18.8 grams fat; 78.7 carbs
  
• Baked Lasagna: 369 calories; 7.2  grams fat; 49.5 carbs
  
• Pepperoni Pizza: 469 calories; 18.6 grams fat; 27 carbs
  
• Cheese Pizza: 434 calories; 15.3 grams fat; 27 carbs
  
• Chicken Patty: 245 calories;15.6 grams fat; 12.3 carbs
  
• Chicken Fingers: 330 calories; 18.0 grams fat; 22.5 carbs
  
• Taco Bar: 212 calories; 6.9 grams fat; 23.8 carbs
  
• Meatballs (3 oz.): 267 calories; 14 grams fat; 7.8 carbs
  
• Italian Dunkers or Pizza Bread: 424 calories; 10.8 grams fat; 55.6 carbs
  
• Grilled Cheese Sandwich:312 calories; 14.6 grams fat; 23.9 carbs
  
• Popcorn Chicken: 210 calories;10 grams fat; 15 carbs
  
• Mozzarella Sticks w/cup of sauce: 380 calories; 22.4 grams fat;  21.3 carbs
  
• Burger Bar: 225 calories; 9.3 grams fat; 23.2 carbs
  
• Chicken Fajita: 330 calories; 17.8 grams fat; 31.5 carbs
  
• Nachos w/Cheese: 225 calories; 10.3 grams fat; 24.7 carbs
  
• Diced Turkey in Gravy: 182 calories; 6.7 grams fat; 8.7 carbs
  
• Ham and Cheese Melt: 308 calories; 21.4 grams fat; 4.7 carbs
  
• Chicken & Cheese Quesadillas: 248 calories; 11.2 grams fat; 24.1 carbs

Fruit

• Apple Fresh: 72 calories; .2 grams fat; 19.1 carbs
  
• Orange Fresh: 62 calories; .2 grams fat; 15.4 carbs
  
• Banana Fresh: 101 calories; .4 grams fat; 26 carbs
  
• Strawberry Whole Unsweet: 15 calories; 0 grams fat; 4 carbs
  
• Applesauce: 84 calories; .2 grams fat; 22 carbs
  
• Peaches: 53 calories; .13 grams fat; 14 carbs
  
• Pears: 72 calories; 0 grams fat; 19 carbs
  
• Pineapple: 65 calories; .15 grams fat; 16.9 carbs
  
• Fruit Cocktail: 60 calories; 0 grams fat; 15 carbs
  

Milk half pint

• 1% Chocolate: 158 calories; 2.5 grams fat; 26.1 carbs
  
• 1% Lowfat White: 102 calories; 2.37 grams fat; 12.1 carbs
  
• Skim White: 83 calories;.2 grams fat; 12.1 carbs

Desserts

• Chocolate Pudding 1/2 cup:  130 calories; 4.5 grams fat; 22 carbs
  
• Vanilla Pudding  1/2 cup:  130 calories; 3.5 grams fat; 26 carbs
  
• Gelatin  1/2 cup: 103 calories; .02 grams fat;  23.06 carbs
• Chocolate Chip: 140 calories; 5.5 grams fat; 22 carbs
• Sugar Cookie: 214 calories; 7.8 grams fat; 33 carbs
  
• Oatmeal Raisin: 188 calories; 5 grams fat; 33 carbs
  
• Carnaval Cookie: 140 calories; 6 grams fat; 22 carbs