Fastfood Guide

Make educated choices within
your meal plan...
Tips for Healthier Eating
Indispensable to
human health
BD Getting Started
Fast Food Guide
Introduction to Fast Food Guide

Dining Out
BD provides this Guide for informational purposes only. It is not
intended to be a substitute for professional medical advice, diagnosis or
treatment. Do not disregard professional advice or delay in seeking it
because of something you read in this guide.
Healthy ranges of fat are 30-60g for children, 40-80g for teenagers,
30-60g for women, 40-80g for men, and 80-120g for athletes or those
with very high activity levels. People over the age of two generally
should get no more than 30 percent of their calories from fat. Limiting
saturated fat to less than 10% (no more than 20g for adults) is also
important for a healthy heart. The following chart will help you
determine the maximum fat intake for your calorie level.
Calories
Eating at fast food restaurants can be a challenge for someone with
diabetes. Meals can be high in fat, sodium, calories, and carbohydrate.
Finding fast food that fits into your meal plan takes planning. If you
know the nutritional content of the menu items you want to eat, you
can make educated choices within your meal plan. This booklet
provides you with the nutritional information for the following fast
food restaurants: Arbys, Baskin Robbins, Burger King, Carls Jr., Dairy
Queen, Dominos Pizza, Dunkin Donuts, Einstein Bros Bagels, Jack-InThe-Box, Jamba Juice, Kentucky Fried Chicken, Krispy Kreme
Doughnuts, McDonalds, Panda Express, Pizza Hut, Starbucks,
Subway, Taco Bell, and Wendys.
The nutrition information was obtained from the individual restaurants.
Menu items were analyzed by computer and not by chemical analysis of
the product. Soft drinks are not listed in each of the fast food
restaurants. Refer to Einsteins cold beverage section for a sampling of
these items. Specialty drinks like milkshakes, smoothies, and coffees
have been included. For more detailed information you may visit the
restaurants web site found at the top of each page.
The nutritional information includes serving sizes (weight), calories,
carbohydrates, fiber, protein, fat, percent calories from fat, saturated
fat, cholesterol, and sodium. Meal Exchanges are also included.
The legend for the Exchanges are: c=carb (starch, fruit, milk and
vegetables); m=medium fat meat, lm=lean meat, vlm=very lean meat;
f=fat.
A Registered Dietitian or Certified Diabetes Educator can teach you how
to interpret this guide so that you can make food choices that best fit
into your meal plan.
Tips for Healthier Eating

Know your meal plan
Meal plans should be based on the eating habits of the person with
diabetes. For most adults, 2-4 carbohydrate servings (30-60g) per meal
and 1-2 carbohydrate servings (15-30g) for snacks are reasonable
amounts. Children, teenagers and athletes need more calories and
may need to eat more carbohydrates. Check with your diabetes
educator for the proper amount of carbohydrates for meals and snacks.
1200
1500
1800
2000
2200
2500
2800
3000
Fat % Cals from Fat

30g
40g
50g
60g
70g
80g
90g
100g
23%
24%
25%
27%
28%
29%
29%
30%
Sodium (Salt) should be limited to 2400mg/day. People with high blood

pressure should generally eat 2000mg or less/day. Discuss your sodium
limits with your diabetes educator.
Fill up on fiber - choose salads, vegetables, and whole grain breads.
Bring fruit or raw vegetables from home to add to your meal.
To reduce fat, calories, and sodium, limit fried foods, cheese, bacon,
pickles, olives, mayonnaise, tartar sauces, sour cream, and special
sauces. Order sauces, gravy, and dressings on the side and use a small
amount. Choose a small order of fries instead of a large. A side salad
or a serving of vegetables is a better choice than fries. Eat fresh
vegetables, light mayonnaise, and reduced calorie dressings whenever
possible.
Choose grilled or baked chicken or fish instead of beef. Grilled chicken
sandwiches or salads are usually the best fast food choices. When
ordering beef, choose the smallest burger without special sauces and
cheese. Ask for extra lettuce, tomatoes, and onions.
Control portions - consider splitting a meal with a friend or take half
home for another meal. Avoid super-sizing!
Speak up - dont be afraid to ask questions to make sure that you are
getting what you really want. Ask how a sandwich is prepared or if the
restaurant offers a low fat salad dressing selection.
If possible, exercise more to help burn additional calories and control
blood sugar levels.
3
Test blood sugar levels 2-3 hours after your meal to evaluate its effect.
A high fat meal may cause your blood sugar to rise 6 to 8 hours after
eating.
You can work fast food into your diet once in a while and still maintain
good health. The basis of a healthy diet is one that is made up of a
variety of foods such as whole grains, fruits and vegetables, lean meats,
low fat dairy products, and healthy fats. Choosing foods that are not
processed foods and are high in fiber will improve the quality of your
diet and keep sodium low.
Sample Menu Items

Breakfast:
KFC - 350 calories, 35g carbohydrate, 8g fat, 1300mg sodium

Tender Roast Sandwich without sauce
Mean Greens
Arbys - 400 calories, 45g carbohydrate, 17g fat, 1000mg sodium
Regular Roast Beef Sandwich with Garden Salad
Arbys - 450 calories, 45g carbohydrate, 15g fat, 1200mg sodium
Grilled Chicken Salad
Child Size Homestyle Fries
Dairy Queen - 400 calories, 35g carbohydrate, 14g fat, 1400mg sodium
Grilled Chicken Salad with Fat Free Italian Dressing (to reduce sodium, use
less salad dressing)
1/2C. DQ Chocolate Soft Serve Ice Cream
McDonalds - 400 calories, 60g carbohydrate, 12g fat, 800mg sodium

Egg McMuffin
6 oz Orange Juice
Jack-In-The-Box - 400 calories, 65g carbohydrate, 11g fat, 900mg sodium

Chicken Fajita Pita
Fruit (from home)
Dunkin Donuts - 400 calories, 70g carbohydrate, 4.5g fat, 270mg sodium
Bagel with 2T cream cheese
Snacks:
Einsteins - 300 calories, 55g carbohydrate, 4.5g fat, 270mg sodium

Challah Roll
Krispy Kreme Donuts - 230 calories, 33g carbohydrate, 9g fat, 85mg
sodium
Cinnamon Twist
Starbucks - 160 calories, 23g carbohydrate, 1g fat, 200mg sodium

Grande Nonfat Latte
Baskin Robbins - 180 calories, 31g carbohydrate, 2.5g fat, 100mg sodium
Low fat Espresso n Cream Regular Scoop Ice Cream
Taco Bell - 190 calories, 19g carbohydrate, 7g fat, 480mg sodium
Soft Chicken Taco
Lunch and Dinner:

Subway - 300 calories, 40g carbohydrate, 6g fat, 900 mg sodium
Roasted Chicken Breast on Country Wheat (6" sub)
Water
Wendys - 400 calories, 40g carbohydrate, 10g fat, 900mg sodium
Grilled Chicken Sandwich
Side Salad
Water
Pizza Hut - 400 calories, 60g carbohydrate, 16g fat, 1200mg sodium
2 Slices Cheese Pizza w/Veggies
(order pizza with 1/2 the amount of cheese)
Taco Bell - 370 calories, 54g carbohydrate, 12g fat, 1100mg sodium
Bean Burrito
Raw Veggies (i.e. baby carrots) from home
Carls Jr - 400 calories, 45g carbohydrate, 12g fat, 450mg sodium

Charbroiled Chicken Salad-To-Go
1/2 Plain Baked Potato w/Chives and 2T Sour Cream
www.arbys.com
Arbys
Food Item
Exchanges: c=carb; m=medium fat meat, lm=lean meat, vlm=very lean meat; f=fat
Brands are trademarks of their respective holders.
Serving
Breakfast Items
Biscuit With Butter
1 each
Biscuit With Ham
1 each
Biscuit With Sausage
1 each
Biscuit With Bacon
1 each
Croissant With Ham
1 each
Croissant With Sausage
1 each
Croissant With Bacon
1 each
Sourdough With Ham
1 each
Sourdough With Sausage
1 each
Sourdough With Bacon
1 each
Add Egg
1 each
Add Slice Swiss Cheese
1 each
French Toastix (No Syrup)
1 serving
Roast Beef Sandwiches
Arbys Melt With Cheddar
1 each
Arby-Q
1 each
Beef N Cheddar
1 each
Big Montana
1 each
Giant Roast Beef
1 each
Junior Roast Beef
1 each
Regular Roast Beef
1 each
Super Roast Beef
1 each
Other Sandwiches
Chicken Bacon N Swiss
1 each
Chicken Breast Fillet
1 each
Chicken Cordon Bleu
1 each
Grilled Chicken Deluxe
1 each
Roast Chicken Club
1 each
Hot Ham N Swiss
1 each
Sub Sandwiches
French Dip
1 each
Hot Ham N Swiss
1 each
Italian
1 each
Philly Beef N Swiss
1 each
Roast Beef
1 each
Turkey
1 each
Market Fresh Sandwiches
Roast Beef & Swiss
1 each
Roast Ham & Swiss
1 each
Weight
(g)
Calories
Carbs
(g)
Fiber
(g)
Protein
(g)
Fat
(g)
% Cals Saturated Cholesterol Sodium

from Fat Fat (g)
(mg)
(mg)
Exchanges
carb-meat-fat
82
125
122
96
105
102
76
173
170
144
57
14
124
280
330
460
360
310
440
340
390
520
420
110
45
370
27
28
28
27
29
29
28
67
67
66
2
0
48
0.5
1
1
1
0
0
1
2
2
3
0
0
4
5
12
12
9
13
13
10
19
19
16
5
3
7
17
20
33
24
19
32
23
6
19
10
9
3
17
54
55
65
61
55
66
62
12
33
21
72
68
41
4
5
9
7
11
15
13
1
5
2.5
2
2
4
0
30
25
10
50
45
30
30
25
10
175
10
0
780
830
300
220
1130
600
520
1570
1040
960
170
220
440
2c-1m-1f
2c-2m-1f
2c-2m-3f
2c-1m-3f
2c-2m
2c-2m-3f
2c-1m-3f
4c-2 lm
4c-2m-1f
4c-2m
1m-1f
1 lm
3c-1m-1f
150
186
198
313
228
129
157
245
340
360
480
630
480
310
350
470
36
40
43
41
41
34
34
47
2
2
2
3
3
2
2
3
16
16
23
47
32
16
21
22
15
14
24
32
23
13
16
23
41
36
46
46
43
39
43
44
5
4
8
15
10
4.5
6
7
70
70
90
155
110
70
85
85
890
1530
1240
2080
1440
740
950
1130
2c-2m-1f
3c-2m
3c-3m
3c-6m
3c-4m
2c-2m
2c-3m
3c-3m
213
208
242
252
278
170
610
540
630
450
520
340
49
47
47
37
38
35
2
2
2
2
2
1
31
24
34
29
29
23
33
30
35
22
28
13
48
49
49
44
50
35
8
5
8
4
7
4.5
110
90
120
110
115
90
1550
1160
1820
1050
1440
1450
3c-4m-1f
3c-3m-2f
3c-5m
2c-4m
2c-4m-2f
2c-3 lm
285
278
312
311
334
306
440
530
780
700
760
630
42
45
49
46
47
51
2
3
3
4
3
2
28
29
29
36
35
26
18
27
53
42
48
37
36
45
60
54
56
52
8
8
15
15
16
9
100
110
120
130
130
100
1680
1860
2440
1940
2230
2170
3c-3m
3c-4m
3c-4m-5f
3c-5m-2f
3c-5m-3f
4c-4m
360
360
810
730
73
74
5
5
37
36
42
34
47
42
13
8
130
125
1780
2180
5c-5m-1f
5c-5m
www.arbys.com
Arbys
Food Item
Serving
Weight
(g)
Roast Chicken Caesar

Roast Turkey & Swiss
Market Fresh Salads
Turkey Club Salad
(dressing not included)
Caesar Salad
(dressing not included)
Grilled Chicken Caesar
(dressing not incl.)
Chicken Finger Salad
(dressing not incl.)
Caesar Side Salad
Light Menu
Light Grilled Chicken
Light Roast Chicken Deluxe
Light Roast Turkey Deluxe
Salads
Roast Chicken Salad
Garden Salad
Side Salad
Side Items
Cheddar Curly Fries
Curly Fries, small
Curly Fries, medium
Curly Fries, large
Homestyle Fries, child-size
Homestyle Fries, small
Homestyle Fries, medium
Homestyle Fries, large
Potato Cakes (2)
Jalapeo Bites
Mozzarella Sticks
Onion Petals
Chicken Finger Snack
Chicken Finger 4-Pack
Baked Potato with Butter
& Sour Cream
Broccoli N Cheddar
Baked Potato
1 each
1 each
363
360
1 each
Calories
Carbs
(g)
Fiber
(g)
Protein
(g)
Fat
(g)

from Fat Fat (g)
(mg)
(mg)
Exchanges
carb-meat-fat
820
760
75
75
5
5
43
43
38
33
41
39
9
6
140
130
2160
1920
5c-6m
5c-5m
325
350
33
21
54
10
90
920
5m
1 each
223
90
38
2.5
10
170
1m
1 each
338
230
33
30
3.5
80
920
4 lm
1 each
1 each
367
137
570
45
39
4
3
2
30
4
34
2
54
44
9
1
65
5
1300
95
2c-4m-2f
1f
1 each
1 each
1 each
174
194
194
280
260
260
30
33
33
3
3
3
29
23
23
5
5
5
17
17
17
1.5
1
0.5
55
40
40
1170
1010
980
2c-3 lm
2c-3 lm
2c-3 lm
1 each
1 each
1 each
1 each
420
464
349
161
160
210
70
25
15
14
14
5
6
6
6
2
20
30
4
2
2.5
4.5
1
0
13
19
7
0
0
1.5
0
0
40
65
0
0
700
800
45
20
1c-3 vlm
1c-4 vlm
1c
free
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
170
99
128
198
85
113
142
213
100
111
137
113
181
192
460
310
400
620
220
300
370
560
250
330
470
410
580
640
54
39
50
78
32
42
53
79
26
30
34
43
55
42
4
3
4
7
3
3
4
6
3
2
2
2
3
0
6
4
5
8
3
3
4
6
2
7
18
4
19
31
24
15
20
30
10
13
16
24
16
21
29
24
32
38
48
45
45
44
39
40
38
39
56
57
55
54
50
55
6
3.5
5
7
2.5
3.5
4
6
4
9
14
3.5
7
8
5
0
0
0
0
0
0
0
0
40
60
0
35
70
1290
770
990
1540
430
570
710
1070
490
670
1330
300
1450
1590
4c-4f
2c-3f
3c-4f
5c-5f
2c-2f
3c-2f
4c-2f
5c-4f
2c-2f
2c-4f
2c-7f
3c-4f
4c-2m-3f
4c-2m-4f
1 each
320
500
65
24
42
15
55
170
4c-4f
1 each
384
540
71
12
24
39
12
50
680
5c-1m-2f
www.arbys.com
Arbys
10
Food Item
Serving
Weight
(g)
Deluxe Baked Potato

Desserts
Apple Turnover (Iced)
Cherry Turnover (Iced)
Vanilla Shake
Chocolate Shake
Strawberry Shake
Jamocha Shake
Condiments
Arbys Sauce Packet
BBQ Dipping Sauce
Au Jus Sauce
BBQ Vinaigrette Dressing
Bleu Cheese Dressing
Bronco Berry Sauce
Buttermilk Ranch Dressing
Buttermilk Ranch Dressing,
Reduced Calorie
Caesar Dressing
Croutons, Cheese & Garlic
Croutons, Seasoned
German Mustard Packet
Honey French Dressing
Honey Mustard Sauce
Horsey Sauce Packet
Italian Dressing, Reduced
Calorie
Italian Parmesan Dressing
Ketchup Packet
French Toast Syrup
Mayonnaise Packet
Mayonnaise Packet, Light,
Cholesterol-Free
Marinara Sauce
Tangy Southwest Sauce
Thousand Island Dressing
1 each
361
1 each
1 each
1 each
1 each
1 each
1 each
Calories
Carbs
(g)
Fiber
(g)
Protein
(g)
Fat
(g)

from Fat Fat (g)
(mg)
(mg)
Exchanges
carb-meat-fat
650
67
20
34
48
20
90
750
4c-2m-4f
128
128
397
397
397
397
420
410
470
480
500
470
65
63
83
84
87
82
2
1
0
0
0
0
4
4
10
10
11
10
16
16
15
16
13
15
33
34
30
31
24
30
4.5
4.5
7
8
8
7
0
0
45
45
15
45
230
250
360
370
340
390
4c-2f
4c-2f
6c
6c
6c
6c
1 each
1 each
1 each
1 each
1 each
1 each
1 each
14
28
85
57
57
43
57
15
40
5
140
300
90
360
4
10
1
9
3
23
2
0
0
0
0
0
0
0
0
0
0
0
2
0
1
0
0
0
11
31
0
39
0
0
0
71
93
0
97
0
0
0
1.5
6
0
6
0
0
0
0
45
0
5
180
350
386
660
580
35
490
free
1c
free
1c-1f
7f
1c
8f
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
57
57
18
7
5
57
28
14
60
310
100
30
5
290
130
60
13
1
10
5
0
18
5
3
1
0
0
1
0
<1
0
0
1
1
2.5
1
0
0
0
0
0
34
6
1
0
24
12
5
0
100
53
33
0
72
85
75
0
5
NA
0
0
4
1.5
0.5
0
60
NA
0
0
0
10
5
750
470
138
70
60
410
160
150
1c
7f
1c
1f
free
1c-4f
4f
1f
1 each
1 each
1 each
1 each
1 each
57
57
9
43
12
25
240
10
130
90
3
4
2
32
0
<1
0
0
0
0
0
1
0
0
0
1
24
0
0
10
40
92
0
0
100
1
4
0
0
1.5
0
0
0
0
10
1030
950
100
45
65
free
5f
free
2c
2f
1 each
1 each
1 each
1 each
12
43
43
57
20
35
250
290
1
4
3
9
0
0
0
0
0
1
0
1
1.5
1
26
28
75
33
96
86
0
0
4.5
4.5
0
0
30
35
110
260
290
480
free
free
5f
6f
11
www.baskinrobbins.com
Baskin Robbins
Food Item
Hard Scooped Premium
Ice Cream
Chocolate
Vanilla
Chocolate Chip
Pralines n Cream
Jamoca Almond Fudge
Hard Scooped Sherbets,
Ices & Sorbets
Rainbow Sherbet
Daiquiri Ice
Peachy Keen Sorbet
Hard Scooped Lowfat
Ice Cream
Espresso n Cream
Hard Scooped Lowfat
Yogurt
Maui Brownie Madness
Hard Scooped No Sugar
Added Ice Cream
Serving
Weight
(g)
Calories
Carbs
(g)
Fiber
(g)
Protein
(g)
Fat
(g)

from Fat Fat (g)
(mg)
(mg)
Exchanges
carb-meat-fat
Reg. Scoop
Reg. Scoop
Reg. Scoop
Reg. Scoop
Reg. Scoop
NA
NA
NA
NA
NA
270
250
270
280
280
31
24
26
33
30
NA
NA
NA
NA
NA
2
2
2
2
2
16
16
17
15
16
53
58
57
48
51
10
10
11
8
8
55
80
60
50
45
105
60
80
160
70
3c-3f
2c-2f
2c-3f
2c-3f
2c-3f
Reg. Scoop
Reg. Scoop
Reg. Scoop
NA
NA
NA
160
130
110
34
33
29
NA
NA
NA
2
0
0
2
0
0
11
0
0
1.5
0
0
10
0
0
35
10
10
2c
2c
2c
Reg. Scoop
NA
180
31
NA
2.5
12
1.5
10
100
2c
Reg. Scoop
NA
250
38
NA
32
3.5
20
130
2c-2f
Thin Mint
Reg. Scoop
Peach Crumb Pie
Reg. Scoop
Soft Serve Nonfat Yogurt
Chocolate
5 oz.
Soft Serve Truly Free
Yogurt (NutraSweet)
Caf Mocha
Small
Beverages
Chocolate Ice Cream Shake Regular
Vanilla Ice Cream Shake
Regular
(16 fl. oz.)
Cappuccino Blast with
Whipped Cream
Regular
Very Strawberry Smoothie
with Soft Serve Ice Cream
Regular
NA
NA
160
180
27
27
NA
NA
4
7
4
5
22
25
3
2.5
10
10
110
170
2c
2c-1f
NA
190
39
NA
0.5
125
2c
NA
140
27
NA
0.5
0.5
130
2c
NA
NA
750
630
80
69
NA
NA
10
10
43
35
52
50
21
22
115
170
290
220
5c-8f
4c-7f
NA
340
44
NA
16
42
10
70
120
3c-2f
NA
320
70
NA
0.5
160
4c
(NutraSweet)
12
13
www.burgerking.com
Burger King
Food Item
Breakfast Items
Croissanwich with
Sausage, Egg & Cheese
Croissanwich with
Sausage & Cheese
Biscuit
Biscuit with Egg
Biscuit with Sausage
Biscuit with Sausage,
Egg & Cheese
French Toast Sticks
Cini-minis without Icing
Hash Brown Rounds
Hash Brown Rounds
Individual Breakfast
Menu Components
Bacon
Ham
Sausage Patty
Biscuit
Grape Jam
Strawberry Jam
Breakfast Syrup
Land O Lakes Whipped
Classic Blend
Vanilla Icing (for Cini-minis)
Sandwiches
Whopper
Whopper without Mayo
Whopper with Cheese
Whopper w/ Cheese w/o Mayo
Double Whopper
Double Whopper w/o Mayo
Double Whopper w/ Cheese
Double Whopper
w/ Cheese w/o Mayo
Whopper Jr.
Whopper Jr. without Mayo
Whopper Jr. with Cheese
14
Whopper Jr. w/ Cheese w/o Mayo
Serving
Weight
(g)
1 each
153
1 each
1 each
1 each
1 each
Calories
Carbs
(g)
Fiber
(g)
Protein
(g)
Fat
(g)

from Fat Fat (g)
(mg)
(mg)
Exchanges
carb-meat-fat
500
26
19
36
65
13
190
1020
2c-2m-4f
107
86
132
131
410
300
390
510
24
35
37
35
1
<1
<1
1
14
6
11
13
29
15
22
35
64
45
51
62
11
3.5
5
10
40
0
150
30
830
830
1020
1190
2c-2m-2f
2c-1m-1f
2c-2m-2f
2c-2m-4f
1 each
5 sticks
4 rolls
Small
Large
189
112
108
75
128
650
390
440
240
390
38
46
51
23
38
1
2
1
2
4
20
6
6
2
3
46
20
23
15
25
64
46
47
56
58
14
4.5
6
4
7
190
0
25
0
0
1600
440
710
450
760
2c-3m-5f
3c-1m-2f
3c-1m-3f
1c-4f
2c-5f
3 pieces
2 pieces
2 oz.
1 each
1 serving
1 serving
1 serving
8
34
44
86
12
12
28
40
35
210
300
30
30
80
0
0
0
35
7
7
21
0
0
0
0
0
0
0
3
6
7
6
0
0
0
3
1
20
15
0
0
0
68
26
86
45
0
0
0
1
0
6
3.5
0
0
0
10
15
25
0
0
0
0
150
770
350
830
0
0
20
1f
1m
1m-3f
2c-1m-1f
.5c
.5c
1c
1 serving
1 serving
5
28
25
110
0
20
0
0
0
0
3.5
3
100
25
0.5
0.5
0
0
30
40
.5f
1c-.5f
1 each
1 each
1 each
1 each
1 each
1 each
1 each
278
257
303
282
353
332
378
680
530
780
620
920
760
1020
53
53
55
54
53
53
55
4
4
4
4
4
4
4
29
29
34
33
48
48
53
39
22
47
30
57
40
65
52
37
54
44
56
47
57
12
9
17
14
20
17
25
80
70
105
90
150
135
170
940
840
1390
1280
1020
920
1460
3c-4m-3f
3c-4m
4c-5m-2f
4c-4m
3c-7m-3f
3c-7m
4c-7m-4f
1 each
1 each
1 each
1 each
1 each
357
167
157
180
169
860
410
330
460
370
54
32
32
33
32
4
2
2
2
2
53
18
18
21
21
48
23
14
27
18
50
50
38
53
44
23
7
6
10
9
160
50
45
60
55
1350
520
470
740
680
4c-7m-1f
2c-2m-2f
2c-2m-1f
2c-3m-1f
2c-3m
15
www.burgerking.com
Burger King
Food Item
16
Bulls-Eye BBQ Deluxe

Bulls-Eye BBQ Deluxe
w/o Mayo
Hamburger
Cheeseburger
Double Hamburger
Double Cheeseburger
Bacon Double Cheeseburger
BK Veggie with mayo
BK Big Fish Sandwich
BK Broiler Chicken Sandwich
BK Broiler Chicken
Sandwich w/o Mayo
Chicken Sandwich
Chicken Sandwich w/o Mayo
Chicken Tenders Sandwich
Chicken Tenders Sandwich
w/o Mayo
Chicken Club Sandwich
w/o Mayo
Chicken Tenders
Chicken Tenders
Chicken Tenders
Chicken Tenders
Sides
French Fries, salted
French Fries, no salt
Onion Rings
Onion Rings
Onion Rings
Onion Rings
Jalapeo Poppers
Mozzarella Sticks
Serving
Weight
(g)
1 each
150
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
Calories
Carbs
(g)
Fiber
(g)
Protein
(g)
Fat
(g)

from Fat Fat (g)
(mg)
(mg)
Exchanges
carb-meat-fat
400
30
18
23
52
50
420
2c-2m-2f
139
123
136
172
197
205
173
263
258
310
320
370
480
570
610
330
710
550
30
30
31
30
32
32
45
67
52
2
2
2
2
2
2
4
4
3
17
18
22
31
35
38
14
24
30
14
14
18
26
34
37
10
38
25
41
39
44
49
54
55
27
48
46
7
6
9
11
17
18
14
5
45
45
55
85
110
120
0
50
105
370
530
750
580
1020
1170
770
1200
1110
2c-2m
2c-2m
2c-3m
2c-4m
2c-5m-1f
2c-5m-1f
3c-2m
4c-3m-4f
3c-4m
1 each
1 each
1 each
1 each
237
224
196
148
390
660
460
450
51
53
52
37
3
3
3
2
29
25
25
14
8
39
17
27
18
53
33
54
2
8
5
5
90
70
55
30
1010
1330
1190
680
3c-4 lm
4c-4m-2f
3c-4 lm
2c-2m-3f
1 each
1 each
127
256
290
740
36
55
2
4
14
30
10
44
31
54
3
10
20
85
570
1530
2c-2 lm
4c-4m-3f
1 each
4 pieces
5 pieces
6 pieces
8 pieces
225
62
77
92
123
530
170
220
250
340
54
10
13
15
20
4
0
<1
<1
<1
30
11
14
16
22
21
9
12
14
19
36
48
49
50
50
6
3
3
4
5
65
25
30
35
50
1390
420
530
630
840
4c-4 lm
1m-2f
1c-2m
1c-2m
1c-3m-1f
Small
Small
Medium
Medium
Large
Large
King Size
King Size
Childs
Medium
Large
King Size
4 pieces
4 pieces
75
74
117
116
160
159
194
193
117
91
137
159
77
88
230
230
360
360
500
500
600
600
360
320
480
550
230
290
29
29
46
46
63
63
76
76
46
40
60
70
22
25
2
2
4
4
5
5
6
6
4
3
5
5
2
<1
3
3
4
4
6
6
7
7
4
4
7
8
7
12
11
11
18
18
25
25
30
30
18
16
23
27
13
16
45
45
45
45
45
45
45
45
45
45
45
45
50
50
3
3
5
5
7
7
8
8
5
4
6
7
5
6
0
0
0
0
0
0
0
0
0
0
0
0
20
20
630
240
690
370
940
510
1140
620
690
460
690
800
790
670
2c-2f
2c-2f
3c-2f
3c-2f
4c-1m-2f
4c-1m-2f
5c-1m-3f
5c-1m-3f
3c-2f
3c-2f
4c-1m-2f
5c-1m-2f
1c-1m-2f
2c-1m-1f
17
www.burgerking.com
Burger King
Food Item
Condiments/Individual
Menu Item Components
Whopper Patty
Whopper Bun
Hamburger Patty
Hamburger Bun
BK Broiler Chicken
Breast Patty
Bulls-Eye BBQ Sauce
Ketchup
Lettuce
Mustard
Onion
Pickles
Processed American Cheese
Tartar Sauce
Tomato
Barbecue Dipping Sauce
Honey Flavored Dipping Sauce
Honey Mustard Dipping Sauce
Marinara Dipping Sauce
Ranch Dipping Sauce
Sweet and Sour Dipping Sauce
Beverages
Vanilla Shake
Vanilla Shake
Chocolate Shake
Chocolate Shake, syrup added
Chocolate Shake
Chocolate Shake, syrup added
Strawberry Shake, syrup added
Strawberry Shake, syrup added
Frozen Coca Cola Classic
Frozen Coca Cola Classic
Frozen Minute Maid Cherry
Frozen Minute Maid Cherry
Tropicana Pure Orange Juice
Desserts
Dutch Apple Pie
Hersheys Sundae Pie
18
Serving
Weight
(g)
1 each
1 each
1 each
1 each
76
89
49
55
1 each
0.5 oz.
0.5 oz.
0.75 oz.
1/9 oz.
0.5 oz.
4 slices
2 slices
0.5 oz.
2 slices
1 serving
1 serving
1 serving
1 serving
1 serving
1 serving
Calories
Carbs
(g)
Fiber
(g)
Protein
(g)
Fat
(g)

from Fat Fat (g)
(mg)
(mg)
Exchanges
carb-meat-fat
240
250
160
160
0
46
0
28
0
3
0
2
19
8
14
5
18
4
12
2.5
68
14
68
14
8
1
5
0.5
70
0
45
0
80
430
50
250
3m
3c-1 vlm
2m
2c
99
14
14
21
3
14
14
25
14
28
28
28
28
28
28
28
140
20
15
0
0
5
0
100
70
0
35
90
90
20
120
40
4
5
4
0
0
1
0
1
0
1
9
23
9
5
1
10
<1
NA
0
0
0
0
0
0
0
0
0
0
0
0
0
0
21
0
0
0
0
0
0
5
0
0
0
0
0
0
1
0
4.5
0
0
0
0
0
0
8
8
0
0
0
6
0
13
0
29
0
0
0
0
0
0
72
100
0
0
0
60
0
98
0
1.5
0
0
0
0
0
0
5
4
0
0
0
1
0
2
0
90
0
0
0
0
0
0
20
5
0
0
0
10
0
5
0
570
130
180
0
40
0
140
440
100
0
400
0
150
280
85
65
3 lm
free
free
free
free
free
free
1m-1f
2f
free
.5c
1c
1c
free
3f
.5c
Small
Medium
Small
Small
Medium
Medium
Small
Medium
Medium
Large
Medium
Large
1 serving
305
397
305
333
397
425
333
425
439
539
439
539
311
330
430
340
400
440
500
390
500
370
460
370
460
140
61
79
62
77
80
95
76
95
92
116
92
116
33
1
2
3
2
4
3
1
2
0
0
0
0
0
9
12
10
10
13
13
9
12
0
0
0
0
2
6
8
6
6
8
8
6
8
0
0
0
0
0
16
17
16
14
16
14
14
14
0
0
0
0
0
4
5
4
4
5
5
4
5
0
0
0
0
0
20
25
25
20
35
25
20
25
0
0
0
0
0
260
340
210
360
270
440
270
350
NA
NA
NA
NA
0
4c-1f
5c-1f
4c-1f
5c-1f
5c-1f
6c-1f
5c-1f
6c-1f
5c
6c
5c
6c
2c
1 each
1 each
113
79
340
310
52
33
1
<1
2
3
14
18
37
52
3
2
0
10
470
135
3c-2f
2c-3f
19
www.carlsjr.com
Carls Jr.
Food Item
Breakfast
Sourdough Breakfast
Sunrise Sandwich (no meat)
Breakfast Burrito
French Toast Dips (w/o syrup)
Breakfast Quesadilla
Scrambled Eggs
English Muffin with Margarine
Bacon
Sausage
Hash Brown Nuggets
Blueberry Muffin
Bran Raisin Muffin
Cheese Danish
Table Syrup
Grape Jelly
Strawberry Jam
Sandwiches
Carls Famous Star
Super Star
Sourdough Bacon Cheeseburger
Sourdough Ranch Bacon
Cheeseburger
Double Sourdough Bacon
Cheeseburger
Western Bacon Cheeseburger
Double Western Bacon
Cheeseburger
Famous Bacon Cheeseburger
Hamburger
Charbroiled BBQ Chicken Sandwich
Charbroiled BBQ Club Sandwich
Charbroiled Santa Fe Chicken

Sandwich
Carls Ranch Crispy Chicken Sandwich
Carls Bacon Swiss Crispy

Chicken Sandwich
Carls Western Bacon Crispy
Chicken Sandwich
Spicy Chicken Sandwich
20
Serving
Weight
(g)
Calories
Carbs
(g)
Fiber
(g)
Protein
(g)
Fat
(g)

from Fat Fat (g)
(mg)
(mg)
Exchanges
carb-meat-fat
1 serving
1 serving
1 serving
1 serving
1 serving
1 serving
1 serving
2 strips
1 patty
1 serving
1 each
1 each
1 serving
1 serving
1 serving
1 serving
174
119
203
105
167
95
66
9
48
108
120
135
118
28
14
14
410
360
550
370
370
180
210
45
190
330
340
370
400
90
40
40
33
28
36
42
38
1
28
0
2
32
49
61
49
21
9
9
1
<1
1
1
1
0
2
0
0
2
1
6
1
0
0
0
26
13
29
6
16
13
5
3
7
3
5
6
5
0
0
0
20
21
32
20
17
14
9
4
18
21
14
14
23
0
0
0
44
52
52
49
41
85
34
80
85
57
37
34
52
0
0
0
10
8
11
2.5
5
3
2
1.5
6
4.5
2
2
6
0
0
0
275
245
495
0
240
455
0
10
40
0
40
45
15
0
0
0
930
470
980
430
910
110
300
150
480
470
340
410
390
0
15
15
2c-4m
2c-2m-2f
2c-4m-2.5f
3c-1m-1f
2c-2m-1f
2m-1f
2c-1f
1f
1m-3f
2c-3.5f
3c-2f
4c-1f
3c-3.5f
1c
.5c
.5c
1 each
1 each
1 each
254
345
217
590
790
640
50
51
37
3
3
2
24
41
30
32
47
41
49
54
58
9
15
15
70
130
95
910
980
690
3c-3m-3f
3c-6m-2f
2c-4m-4f
1 each
257
720
43
33
46
58
16
95
800
3c-5m-2f
1 each
1 each
299
225
880
660
37
64
2
3
50
31
59
30
60
41
24
12
165
85
1010
1410
2c-7m-5f
4c-4m
1 each
1 each
1 each
1 each
1 each
308
279
119
199
224
920
700
280
290
470
65
51
36
41
37
3
3
1
2
2
51
31
14
25
31
50
41
9
3.5
23
49
53
29
11
44
21
13
3.5
1
7
155
95
35
60
95
1770
1310
480
840
1110
4c-7m-1.5f
3c-4m-3.5f
2c-2m
3c-2 vlm
2c-4m
1 each
1 each
220
269
540
660
37
71
2
3
28
24
31
31
52
42
8
7
95
70
1210
1180
2c-4m-1.5f
5c-3m-1f
1 each
294
760
72
31
38
45
11
90
1550
5c-3m-3f
1 each
1 each
268
198
750
480
91
47
3
2
31
14
28
26
34
45
11
5
80
40
1900
1220
6c-4m
3c-2m-2f
21
www.carlsjr.com
Carls Jr.
Food Item
Serving
Calories
1 each
Large
1 serving
Weight
(g)
215
283
201
16
16
620
550
530
60
50
Carbs
(g)
48
52
55
1
0
Fiber
(g)
2
2
2
0
0
Protein
(g)
16
30
18
3
4
Fat
(g)
41
24
28
5
4
Southwest Spicy Chicken Sandwich
1 each
Kids
Small
Medium
Large
1 serving
1 serving
1 serving
6 pieces
79
92
147
198
127
139
139
90
250
290
460
620
430
320
410
260
32
37
59
80
53
31
43
14
2
3
5
6
3
2
4
<1
4
5
7
10
7
6
5
13
12
14
22
29
22
19
24
16
43
43
43
43
46
53
53
56
2.5
3
5
6
5
5
5
4.5
0
0
0
0
0
0
0
40
150
180
280
380
700
860
950
480
2c-2f
2c-2.5f
4c-3f
5c-5f
3c-4f
2c-3.5f
3c-3.5f
1c-2m
1 serving
1 serving
1 serving
1 serving
411
411
269
312
530
640
290
430
76
75
68
70
6
6
6
6
11
21
6
7
21
29
0
14
36
41
0
29
5
9
0
4
15
40
0
10
940
1660
20
180
5c-1f
5c-3m
4c
5c-1f
Charbroiled Chicken Salad-to-Go 1 serving
1 serving
350
137
200
50
12
4
4
2
25
3
7
2.5
32
45
3
1.5
75
5
440
60
1c-4 vlm
1f
1 serving
1 serving
1 serving
1 serving
1 serving
56
56
59
57
57
220
320
230
15
60
3
1
5
4
16
0
0
0
0
<1
1
2
<1
0
0
22
35
23
0
0
90
100
90
0
0
3.5
7
4
0
0
25
25
20
0
0
450
370
420
770
660
5f
7f
5f
free
1c
1 serving
1 serving
1 serving
1 serving
1 serving
1 serving
1 serving
14
9
25
28
28
31
28
30
35
10
50
90
50
50
5
7
2
11
22
11
12
0
<1
0
0
0
0
0
1
1
0
0
0
1
0
1
0.5
0
0
0
0
0
30
13
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
105
60
160
210
0
270
80
.5c
.5c
free
1c
1c
1c
1c
1 serving
1 serving
1 serving
71
85
99
350
300
290
46
48
30
1
1
0
3
3
6
18
12
17
46
36
53
7
3
9
20
30
55
330
350
230
3c-2.5f
3c-1f
2c-2.5f
Charbroiled Sirloin Steak Sandwich 1 each
Carls Catch Fish Sandwich

American Cheese
Swiss-Style Cheese
Sides
French Fries
French Fries
French Fries
French Fries
Onion Rings
Zucchini
CrissCut Fries
Chicken Stars
Potatoes
Broccoli and Cheese
Bacon and Cheese
Plain Potato without Margarine
Sour Cream and Chives
Salads
Garden Salad-to-Go
Salad Dressings
House Dressing
Blue Cheese Dressing
1000 Island Dressing
Fat Free Italian Dressing
Fat Free French Dressing
Breads/Sauces
Croutons
Breadsticks
Salsa
Mustard Sauce
Honey Sauce
BBQ Sauce
Sweet n Sour Sauce
Desserts
Chocolate Chip Cookie
Chocolate Cake
Strawberry Swirl Cheesecake
22

from Fat Fat (g)
(mg)
(mg)
60
10
65
1640
39
4.5
80
1080
48
7
80
1030
67
3.5
15
260
72
2.5
15
230
Exchanges
carb-meat-fat
3c-2m-5f
3c-4m
4c-2m-1f
1f
1f
23
www.carlsjr.com
Carls Jr.
Food Item
Serving
Weight
(g)
Calories
Carbs
(g)
Fiber
(g)
Beverages
Orange Juice
Milk (1% fat)
Vanilla Shake
Chocolate Shake
Strawberry Shake
Vanilla Shake
Chocolate Shake
Strawberry Shake
Raspberry Nestea
Iced Tea
Hot Chocolate
1 serving
1 serving
Small
Small
Small
Regular
Regular
Regular
Regular
1 serving
1 serving
10 oz.
10 oz.
21 oz.
21 oz.
21 oz.
32 oz.
32 oz.
32 oz.
21 oz.
12 oz.
12 oz.
150
150
470
530
510
700
770
750
160
5
120
37
18
78
96
91
115
140
133
42
0
22
0
0
0
0
0
0
<1
0
0
0
1
Dairy Queen
Food Item
24
Cones
DQ Vanilla Soft Serve
DQ Chocolate Soft Serve
Vanilla Cone
Vanilla Cone
Vanilla Cone
Chocolate Cone
Chocolate Cone
Dipped Cone
Dipped Cone
Malts, Shakes, Smoothys,
Misty Slushes
Chocolate Malt
Chocolate Malt
Chocolate Shake
Chocolate Shake
Frozen Hot Chocolate
Misty Slush
Misty Slush
Sundaes
Chocolate Sundae
Chocolate Sundae
Royal Treats
Banana Split
Protein
(g)
1
14
15
14
14
22
21
20
0
0
2
Fat
(g)
0
3
11
10
10
16
15
15
0
0
2

from Fat Fat (g)
(mg)
(mg)
0
18
21
17
18
21
21
18
0
0
15
0
2
7
7
7
11
10
10
0
0
2
0
15
50
45
45
70
65
65
0
0
0
0
180
350
350
330
530
520
490
40
10
125
Exchanges
carb-meat-fat
2c
1c-1f
5c-1.5f
6c-1f
6c
8c-1f
9c-1f
9c-1f
3c
free
1c-1f
www.dairyqueen.com
Serving
Weight
(g)
Calories
Carbs
(g)
Fiber
(g)
Protein
(g)
Fat
(g)

from Fat Fat (g)
(mg)
(mg)
Exchanges
carb-meat-fat
0.5 cup
0.5 cup
Small
Medium
Large
Small
Medium
Small
Medium
94
94
142
198
253
142
198
156
220
140
150
230
330
410
240
340
340
490
22
22
38
53
65
37
53
42
59
0
0
0
0
0
0
0
1
1
3
4
6
8
10
6
8
6
8
4.5
5
7
9
12
8
11
17
24
29
30
27
25
26
30
29
45
44
3
3.5
4.5
6
8
5
7
9
13
15
15
20
30
40
20
30
20
30
70
75
115
160
200
115
160
130
190
1c-1f
1c-1f
2c-1f
4c-1f
4c-2f
2c-2f
3c-2f
3c-2f
4c-4f
Small
Medium
Small
Medium
1 serving
Small
Medium
418
567
397
539
596
454
595
650
880
560
770
860
220
290
111
153
94
130
127
56
74
0
0
0
0
3
0
0
15
19
13
17
14
0
0
16
22
15
20
35
0
0
22
22
24
23
37
0
0
10
14
10
13
16
0
0
55
70
50
70
50
0
0
370
500
310
420
350
20
30
7c-2f
10c-3f
6c-2f
8c-3f
8c-5f
3c
4c
Small
Medium
163
234
280
400
49
71
0
0
5
8
7
10
23
23
4.5
6
20
30
140
210
3c-1f
4c-3f
1 serving
369
510
96
12
21
30
180
5c-2f
25
www.dairyqueen.com
Dairy Queen
26
Food Item
Serving
Calories
1 serving
1 serving
1 serving
1 serving
Weight
(g)
305
132
241
304
730
650
430
740
Carbs
(g)
99
85
70
112
Fiber
(g)
2
2
1
0
Protein
(g)
16
11
7
10
Fat
(g)
31
30
14
27
Peanut Buster Parfait

Pecan Mudslide Treat
Strawberry Shortcake
Brownie Earthquake
Novelties
DQ Sandwich
Chocolate Dilly Bar
Buster Bar
Starkiss
DQ Fudge Bar, no sugar added
DQ Vanilla Orange Bar,
no sugar add.
Lemon DQ Freezr
Blizzard Flavor Treats
Chocolate Sandwich Cookie
Blizzard
Chocolate Sandwich Cookie
Blizzard
Dough Blizzard
Dough Blizzard
DQ Treatzza Pizza and Cake
Heath DQ Treatzza Pizza
M&Ms DQ Treatzza Pizza
DQ Frozen 8" Round Cake
DQ Layered 8" Round Cake
Sandwiches and Meals
DQ Homestyle Hamburger
DQ Homestyle Cheeseburger
DQ Homestyle Double
Cheeseburger
DQ Homestyle Bacon Double
Cheeseburger
DQ Ultimate Burger
Hot Dog
Chili n Cheese Dog
Chicken Breast Fillet Sandwich
Chicken Strip Basket
1 serving
1 serving
1 serving
1 serving
1 serving

from Fat Fat (g)
(mg)
(mg)
38
17
35
400
42
12
35
420
29
9
60
360
33
16
50
350
Exchanges
carb-meat-fat
5c-6f
6c-6f
4c-2f
7c-4f
85
85
149
85
66
200
210
450
80
50
31
21
41
21
13
1
0
2
0
0
4
3
10
0
4
6
13
28
0
0
27
56
56
0
0
3
7
12
0
0
10
10
15
0
0
140
75
280
10
70
2c-1f
1c-3f
3c-5f
1c
1c
1 serving
0.5 cup
66
92
60
80
17
20
0
0
2
0
0
0
0
0
0
0
0
0
40
10
1c
1c
Small
276
520
79
10
18
31
40
380
5c-3f
Medium
326
640
97
12
23
32
11
45
500
6c-4f
Small
312
660
99
12
24
33
13
55
440
6c-5f
Medium
439
950
143
17
36
34
19
75
660
9c-6f
1/8 of pizza
1/8 of pizza
1/8 of cake
1/8 of cake
65
68
184
147
180
190
370
330
28
29
56
49
1
1
<1
0
3
3
7
6
7
7
13
12
35
33
32
33
3.5
4
8
6
5
5
25
15
160
160
280
350
2c-1f
2c-1f
3c-3f
3c-2f
1 each
1 each
138
152
290
340
29
29
2
2
17
20
12
17
37
45
5
8
45
55
630
850
2c-2m
2c-2m-1f
1 each
219
540
30
35
31
52
16
115
1130
2c-4m-2f
1 each
1 each
1 each
1 each
1 each
1 each
1 each
255
269
99
142
205
184
415
610
670
240
330
500
310
1000
31
29
19
22
48
30
102
2
2
1
2
4
3
5
41
40
9
14
19
24
35
36
43
14
21
26
10
50
53
58
53
57
47
29
45
18
19
5
9
4.5
2.5
13
130
135
25
45
30
50
55
1380
1210
730
1090
1090
1040
2510
2c-6m
2c-6m-1f
1c-1m-2f
1c-2m-2f
3c-3m-1f
2c-2m
7c-5m-1f
27
www.dairyqueen.com
Dairy Queen
Food Item
Salads
Crispy Chicken Salad with
Honey Mustard Dressing
Crispy Chicken Salad with
Grilled Chicken Salad with
Grilled Chicken Salad with
Sides
French Fries
French Fries
Onion Rings
Serving
Weight
(g)
Calories
Carbs
(g)
Fiber
(g)
Protein
(g)
Fat
(g)
1 each
376
700
36
27
51
66
11
70
1060
2c-4m-5f
1 each
362
460
27
26
28
55
50
1290
2c-4m
1 each
333
470
22
26
32
61
95
1050
1c-4m-2f
1 each
319
230
13
26
35
75
1290
1c-2m
Small
Medium
1 Serving
113
141
113
350
440
320
42
53
39
3
4
3
4
5
5
18
23
16
46
47
45
3.5
4.5
4
0
0
0
880
1110
180
3c-2f
4c-3f
3c-2f
Dominos Pizza
Food Item
28
Pizza
Classic Hand Tossed Cheese
Pizza, 12 inch (Medium)
Classic Hand Tossed Cheese
Pizza, 14 inch (Large)
Classic Hand Tossed Pepperoni
Classic Hand Tossed Pepperoni
Crunchy Thin Crust Cheese
Crunchy Thin Crust Cheese
Crunchy Thin Crust Pepperoni
Crunchy Thin Crust Pepperoni
Ultimate Deep Dish Cheese
Pizza, 6 inch
Serving
Quarter
of pizza
Quarter
of pizza
Quarter
of pizza
Quarter
of pizza
Quarter
of pizza
Quarter
of pizza
Quarter
of pizza
Quarter
of pizza
1 pizza
Quarter
of pizza
Quarter
of pizza

from Fat Fat (g)
(mg)
(mg)
Exchanges
carb-meat-fat
www.dominos.com
Weight
(g)
Calories
Carbs
(g)
Fiber
(g)
Protein
(g)
Fat
(g)

from Fat Fat (g)
(mg)
(mg)
Exchanges
carb-meat-fat
159
375
55
15
11
26
23
776
4c-1m
219
516
75
21
15
26
32
1080
5c-2m
NA
449
55
19
18
36
38
1049
4c-2m
NA
614
75
26
24
35
10
52
1444
5c-3m
106
273
31
12
12
40
23
835
2c-1m-1f
148
382
43
17
17
40
32
1172
3c-2m
NA
347
31
15
18
47
38
1109
2c-2m-1f
NA
480
44
21
26
49
10
52
1536
3c-3m
215
598
68
23
28
42
10
36
1341
4c-3m-1f
181
482
56
19
22
41
30
1123
4c-2m
257
677
80
26
30
40
11
41
1575
5c-3m-1f
29
www.dominos.com
Dominos Pizza
Food Item
Serving
Ultimate Deep Dish Pepperoni

Pizza, 6 inch
Sides
Dominos Breadsticks
Dominos Buffalo Wings, Barbeque
Dominos Buffalo Wings, Hot Wings
Double Cheesy Bread
Weight
(g)
30
Bagels
Berry Berry
Blueberry
Cinnamon Raisin
Everything
Garlic
Onion
Plain
Poppyseed
Salt
Sesame
Sundried Tomato
Wheat
Muffins
Apple Cinnamon Pecan
Banana Nut
Blueberry
Blueberry, Reduced Fat
Chocolate Chip
Coffee Cake Muffin
Corn
Cranberry Orange
Honey Bran Raisin
Lemon Poppyseed
Calories
Carbs
(g)
Fiber
(g)
Protein
(g)
Fat
(g)

from Fat Fat (g)
(mg)
(mg)
Exchanges
carb-meat-fat
1 pizza
Quarter
of pizza
Quarter
of pizza
NA
647
69
25
32
45
12
47
1524
4c-3m-2f
NA
556
56
22
28
45
11
45
1397
4c-3m
NA
775
81
31
38
44
14
61
1940
5c-4m-2f
1 piece
1 avg. piece
1 avg. piece
1 piece
37
25
25
43
116
50
45
142
18
2
0.5
18
1
<1
<1
1
3
6
5
4
4
2
2
6
31
36
40
38
1
1
1
2
0
26
26
6
152
175
354
183
1c-1f
1 lm
1 lm
1c-1m
Dunkin Donuts
Food Item
www.dunkindonuts.com
Serving
Weight
(g)
Calories
Carbs
(g)
Fiber
(g)
Protein
(g)
Fat
(g)

from Fat Fat (g)
(mg)
(mg)
Exchanges
carb-meat-fat
1 bagel
1 bagel
1 bagel
1 bagel
1 bagel
1 bagel
1 bagel
1 bagel
1 bagel
1 bagel
1 bagel
1 bagel
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
340
340
340
360
360
350
340
360
340
380
330
350
69
69
69
67
68
66
67
68
67
74
66
67
4
2
3
2
2
3
2
2
2
0
3
4
11
11
11
12
12
12
12
12
12
12
13
13
3
3
3.5
2.5
2.5
4
2.5
4
2.5
4.5
2.5
4.5
8
8
9
6
6
10
7
10
7
11
7
12
0.5
0.5
0.5
0.5
0.5
1
0.5
0.5
0.5
0.5
0.5
1
0
0
0
0
0
0
0
0
0
0
0
0
540
630
600
710
720
660
680
710
3030
720
700
640
4c
4c
4c
4c-1f
4c-1f
4c-1f
4c
4c-1f
4c
5c
4c
4c-1f
1 muffin
1 muffin
1 muffin
1 muffin
1 muffin
1 muffin
1 muffin
1 muffin
1 muffin
1 muffin
NA
NA
NA
NA
NA
6.5 oz.
NA
NA
NA
NA
510
530
490
450
590
710
500
470
490
580
74
72
76
77
88
102
78
76
84
94
1
2
2
2
3
2
1
2
5
2
8
10
8
8
9
11
10
8
7
10
21
23
17
12
24
29
16
15
16
19
37
39
31
24
37
37
29
29
29
29
6
6
6
9
10
9
4.5
5
3.5
6
70
75
75
65
75
85
80
75
30
85
590
540
610
590
560
650
920
600
880
620
5c-2f
5c-2f
5c-2f
5c-1f
5c-4f
7c-3f
5c-2f
5c-2f
5c-2f
6c-2f
31
Dunkin Donuts
Food Item
Danish
Apple
Cheese
Cherry
Cinnamon
Strawberry Cheese
Munchkins
Butternut Cake
Cinnamon Cake
Coconut Cake
Glazed Cake
Plain Cake
Powdered Cake
Sugared Cake
Toasted Coconut Cake
Glazed Chocolate Cake
Glazed Yeast
Jelly Filled Yeast
Lemon Filled Yeast
Sugar Raised Yeast
Donuts
Apple Crumb
Apple N Spice
Bavarian Kreme
Chocolate Iced Bismark
Black Raspberry
Blueberry Cake
Blueberry Crumb
Boston Kreme
Bow Tie
Butternut Cake Ring
Chocolate Coconut Cake
Chocolate Frosted Cake
Chocolate Frosted
Chocolate Glazed Cake
Chocolate Kreme Filled
Cinnamon Cake
Coconut Cake
Double Chocolate Cake
Dunkin Donut
32
Serving
Weight
(g)
Calories
Carbs
(g)
Fiber
(g)
Protein
(g)
Fat
(g)

from Fat Fat (g)
(mg)
(mg)
Exchanges
carb-meat-fat
NA
NA
NA
NA
NA
3 oz.
3 oz.
3 oz.
3 oz.
3 oz.
250
270
240
310
250
36
32
34
45
33
0
0
0
1
0
4
4
4
4
4
10
14
10
13
12
36
47
38
38
43
2.5
4.5
2.5
3.5
3.5
5
15
5
5
10
220
210
200
180
200
2c-2f
2c-2f
2c-1f
3c-1.5f
2c-2f
3 each
4 each
3 each
3 each
4 each
4 each
4 each
3 each
3 each
5 each
5 each
4 each
7 each
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
200
250
200
200
220
250
240
200
200
200
210
170
220
25
30
23
27
22
29
28
24
26
27
30
23
26
<1
<1
<1
0
<1
<1
<1
<1
<1
<1
<1
0
<1
2
3
2
2
2
2
2
2
2
3
3
2
4
11
14
12
10
14
14
14
11
10
9
9
8
12
50
50
54
45
57
50
53
50
45
41
39
42
49
3
3
3.5
2
3
3
3
3
2
2
2
1.5
2.5
0
0
0
0
0
0
0
0
0
0
0
0
0
240
330
240
250
310
310
310
250
250
220
240
190
290
1c-2.5f
2c-2f
1c-2.5f
2c-1f
1c-3f
2c-2f
2c-1.5f
1c-2.5f
1c-2.5f
2c-1f
2c-1f
1c-2f
1c-3f
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
230
200
210
340
210
290
240
240
300
300
300
300
200
290
270
270
290
310
240
34
29
30
50
32
35
36
36
34
36
31
38
29
33
35
31
33
37
25
<1
<1
<1
<1
<1
<1
<1
<1
<1
<1
1
<1
<1
1
<1
<1
<1
2
<1
3
3
3
3
3
3
3
3
4
3
4
3
3
3
3
3
3
3
3
10
8
9
15
8
16
10
9
17
16
19
16
9
16
13
15
17
17
15
39
36
39
40
34
50
38
34
51
48
57
48
41
50
43
50
53
49
56
3
1.5
2
3.5
1.5
3.5
3
2
3.5
4.5
6
3
2
3.5
3
3
5
3.5
3
0
0
0
0
0
10
0
0
0
0
0
0
0
0
0
0
0
0
0
270
270
270
290
280
400
260
280
340
360
370
370
260
370
260
360
360
370
340
2c-1.5f
2c-1f
2c-1f
3c-2f
2c-1f
2c-2.5f
2c-1.5f
2c-1.5f
2c-3f
2c-3f
2c-3f
2c-3f
2c-1f
2c-2.5f
2c-2.5f
2c-2.5f
2c-2.5f
2c-3f
1c-3.5f
33
Dunkin Donuts
Food Item
clair Donut
Glazed Cake
Glazed Chocolate Cruller
Miscellaneous Baked Goods
Apple Fritter
Biscuit
Coffee Roll
Chocolate Frosted Coffee Roll
Cinnamon Bun
Croissant, Plain
Sandwiches
Biscuit/Egg/Cheese Sandwich
Biscuit/Sausage/Egg/Cheese
Sandwich
English Muffin/Ham/Egg/Cheese
Cookies
Chocolate Chunk
Chocolate Chunk with Nuts
Chocolate-White Chocolate Chunk
Oatmeal Raisin Pecan
Beverages
Coffee Coolatta with 2% Milk
Coffee Coolatta with Cream
Coffee Coolatta with Milk
Coffee Coolatta with Skim Milk
Iced Coffee with Skim Milk
Iced Coffee with Skim Milk
and Sugar
Iced Coffee with Sugar
Orange Mango Fruit Coolatta
Strawberry Fruit Coolatta
Vanilla Bean Coolatta
Vanilla Chai
34
Serving
Calories
1 each
1 each
1 each
Weight
(g)
NA
NA
NA
270
270
280
Carbs
(g)
39
33
35
Fiber
(g)
<1
<1
1
Protein
(g)
3
3
3
Fat
(g)
11
15
15
1 each
1 each
1 each
1 each
1 each
1 each

from Fat Fat (g)
(mg)
(mg)
37
2.5
0
290
50
3
0
360
48
3
0
360
Exchanges
carb-meat-fat
2c-2.5f
2c-2.5f
2c-2.5f
NA
NA
NA
NA
NA
NA
300
280
270
290
510
290
41
32
33
36
85
26
1
<1
1
1
0
<1
4
6
4
4
8
5
14
14
14
15
15
18
42
45
47
47
26
56
3
4
3
3
4
6
0
0
0
0
10
5
360
850
340
340
420
270
3c-1f
2c-2.5f
2c-2.5f
2c-2.5f
5c-2.5f
1c-4.5f
1 each
NA
380
30
<1
17
22
52
180
1250
2c-2m-2f
1 each
1 each
NA
NA
590
320
31
31
<1
2
25
22
42
12
64
34
15
6
220
195
1620
1340
2c-3m
2c-2m
1 each
1 each
1 each
1 each
NA
NA
NA
NA
220
230
230
220
28
27
28
29
1
1
1
1
3
3
3
3
11
12
12
10
45
47
47
41
7
6
7
5
35
35
35
30
105
110
120
110
2c-1f
2c-1.5f
2c-1.5f
2c-1f
16 oz.
16 oz.
16 oz.
16 oz.
16 oz.
240
370
260
230
20
49
48
49
49
3
0
0
0
0
0
3
2
3
3
1
1.5
16
3
0
0
6
39
10
0
0
1
10
1.5
0
0
5
55
10
0
0
75
65
75
75
25
3c
3c-2.5f
3c
3c
free
16 oz.
16 oz.
16 oz.
16 oz.
16 oz.
10 oz.
60
50
280
270
440
220
15
13
69
68
73
37
0
0
<1
1
0
0
1
0
1
0
1
1
0
0
0
0
17
8
0
0
0
0
35
33
0
0
0
0
15
7
0
0
0
0
0
5
25
10
35
35
100
35
1c
1c
4c
4c
5c-1f
2c-1.5f
35
www.einsteinbros.com
Einstein Bros. Bagels

Food Item
Bagels
Asiago Cheese
Chocolate Chip
Chopped Garlic
Chopped Onion
Cinnamon Raisin Swirl
Cinnamon Sugar
Cranberry
Dark Pumpernickel
Egg
Everything
Honey Whole Wheat
Jalapeo
Lucky Green
Mango
Marble Rye
Nutty Banana
Plain
Poppy Dipd
Potato
Power
Power Bagel With Peanut Butter
Pumpkin
Salt
Sesame Dipd
Sun-Dried Tomato
Wild Blueberry
Specialty Bread
Bagel Shtick, Asiago
Bagel Shtick, Cinnamon Sugar
Bagel Shtick, Everything
Bagel Shtick, Potato
Bagel Shtick, Sesame
Challah Roll
Flat Bread, Peanut Sesame
Flat Bread, Rosemary & Asiago
Cheese Pizza Focaccia
Margherita Focaccia
Pepperoni Pizza Focaccia
Bagel Mini Shtick Corn Meal
36
Serving
Weight
(g)
Calories
Carbs
(g)
Fiber
(g)
Protein
(g)
Fat
(g)

from Fat Fat (g)
(mg)
(mg)
Exchanges
carb-meat-fat
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
113
113
119
106
113
106
113
106
106
111
106
106
106
113
113
113
106
111
106
120
117
106
111
117
106
113
360
370
380
330
350
330
350
320
340
340
320
330
320
360
340
360
320
350
350
410
750
330
330
380
320
350
71
76
79
71
78
74
78
68
69
75
71
71
71
80
73
74
71
74
69
81
92
72
73
75
69
77
2
3
4
2
2
2
3
3
2
2
3
2
2
2
3
2
2
2
2
4
7
3
2
3
3
3
13
11
13
11
11
10
10
11
11
13
10
11
11
10
11
11
11
12
10
13
27
10
11
11
11
11
3
3
3
1
1
1
1
1
3
2
1
1
1
1
2
3
1
2
4.5
5
34
1.5
1
5
1
1
7
8
3
3
3
3
3
3
9
5
3
3
3
3
5
8
3
5
11
12
41
5
3
12
4
3
1.5
2
1
0
0
0
0
0
1
0
0
0
0
0
0
1
0
0
1
0.5
6
0
0
1
0
0
5
0
0
0
0
0
0
0
35
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
570
500
680
500
490
490
490
730
510
820
470
510
520
490
690
510
520
680
590
310
780
470
1790
680
520
510
5c
5c
5c
5c
5c
5c
5c
4c
4c
5c
5c
5c
5c
5c
5c
5c
5c
5c
5c
5c
6c-3m-1f
5c
5c
5c
4c
5c
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
_
134
142
120
106
120
113
200
158
191
255
209
57
450
570
380
350
420
300
650
520
500
400
590
170
72
79
73
69
75
55
111
92
75
76
76
38
2
2
3
2
5
2
5
3
3
3
3
1
20
11
12
10
13
11
18
18
25
14
29
6
9
24
4.5
4.5
8
4.5
15
9
11
17
19
0
18
39
11
11
17
13
20
15
20
10
29
0
5
4
0
1
1
1
2
3.5
7
1.5
10
0
15
0
0
0
0
40
0
5
35
5
55
0
770
800
1130
590
510
270
1520
1010
1010
580
1380
260
5c-1f
5c-1m-2f
5c
4c
5c
4c
7c-1m
6c-1m
5c-1m
5c
5c-2m-1f
2c
37

Food Item
Bagel Mini Shtick Sesame
Coffee
Coffee, Regular
Coffee, Medium
Coffee, Large
Coffee, Regular Decaffeinated
Specialty Coffee
Cafe Latte, Regular
Cafe Latte, Medium
Cafe Latte, Large
Cafe Latte Nonfat, Regular
Cafe Latte Nonfat, Medium
Cafe Latte Nonfat, Large
Cappuccino, Regular
Cappuccino, Medium
Cappuccino, Large
Cappuccino, Medium (Lowfat milk)
Cappuccino, Large (Lowfat Milk)
Cappuccino Nonfat, Regular
Mocha, Regular
Mocha, Medium
Mocha, Large
Low Fat Mocha, Regular
Low Fat Mocha, Medium
Low Fat Mocha, Large
Espresso, Regular
Americano, Regular
Americano, Large
Iced Specialty Coffee
Iced Americano
Iced Coffee
Iced Latte
Iced Mocha
Iced Nonfat Latte
Low Fat Iced Mocha
Low Fat Mocha, Regular
Coffee Extras
Light Whipped Cream
On Top Reduced Fat Topping
Syrup, Almond
38
Serving
Calories
Weight
(g)
57
180
Carbs
(g)
36
Fiber
(g)
2
Protein
(g)
6
Fat
(g)
2
12 oz.
16 oz.
20 oz.
12 oz.

from Fat Fat (g)
(mg)
(mg)
11
0
0
260
Exchanges
carb-meat-fat
2c
360 ml
480 ml
594 ml
360 ml
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
free
free
free
free
12 oz.
16 oz.
20 oz.
12 oz.
16 oz.
20 oz.
12 oz.
16 oz.
20 oz.
16 oz.
16 oz.
12 oz.
12 oz.
16 oz.
20 oz.
12 oz.
16 oz.
20 oz.
1.5 oz.
8 oz.
16 oz.
360 ml
480 ml
594 ml
360 ml
480 ml
594 ml
360 ml
480 ml
594 ml
480 ml
480 ml
360 ml
360 ml
480 ml
594 ml
360 ml
480 ml
594 ml
45 ml
240ml
480 ml
140
200
250
100
140
180
90
190
230
130
150
60
230
390
470
190
350
420
1
1
1
13
20
24
14
20
25
9
19
23
19
15
9
34
42
56
34
42
56
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
1
1
0
1
1
0
0
0
9
13
16
9
14
16
6
12
15
13
10
6
8
9
13
8
10
13
0
0
0
5
8
9
0
1
1
3.5
7
9
1
6
0
6
20
22
2.5
15
16
0
0
0
32
35
32
0
3
5
33
32
35
4
34
0
26
46
40
13
40
33
0
0
0
3.5
5
6
0
0.5
0.5
2
4.5
5
0
3.5
0
4.5
12
13
2
9
9
0
0
0
20
30
35
5
5
10
15
30
35
5
20
5
15
75
85
5
60
65
0
0
0
140
210
250
140
210
260
95
190
240
200
150
95
135
170
230
130
180
240
0
0
0
1c-1m
1c-1m-1f
2c-1m
1c
1c-1m
2c
1c
1c-1m-1f
2c-1m
1c-1m
1c-1f
1c
2c-1m
3c-3f
4c-4f
2c
3c-2f
4c-2f
free
free
free
8 oz.
12 oz.
16 oz.
16 oz.
16 oz.
16 oz.
12 oz.
240 ml
360 ml
480 ml
480 ml
480 ml
480 ml
360 ml
1
0
120
210
90
180
190
0
0
12
33
12
32
34
0
0
0
0
0
0
0
0
0
8
7
8
7
8
0
0
4.5
6
0
2.5
2.5
0
0
33
24
0
14
13
0
0
3
4
0
2
2
0
0
20
15
5
5
5
0
0
125
120
130
115
130
free
free
1c-1 lm
2c-1m
1c
2c
2c-1f
2 Tbsp.
2 Tbsp.
2 Tbsp.
30 ml
8g
30 ml
30
20
90
2
2
23
0
0
0
0
0
0
2
1.5
0
67
50
0
1.5
1
0
10
0
0
0
5
0
.5f
free
1c
39

Food Item
Syrup, Vanilla
Syrup, Hazelnut
Serving
2 Tbsp.
2 Tbsp.
Syrup, Premium, Sugar Free Caramel 2 Tbsp.
Syrup, Premium, Sugar Free Vanilla 2 Tbsp.
Syrup, Raspberry
2 Tbsp.
Cold Beverages
Apple Juice Box
1 box
Odwalla Fresh Squeezed OJ
10 oz.
Fruit Punch Juice Box
1 box
Fruitopia, Fruit Integration
8 oz.
Fruitopia, Raspberry Psychic
Lemonade
8 oz.
Fruitopia, Strawberry Passion
Awareness
8 oz.
Fruitopia, Tangerine Wavelength 8 oz.
Fruitopia, The Grape Beyond
8 oz.
Half & Half
2 Tbsp.
Hi C Fruit Punch
8 oz.
Hi C Grape
8 oz.
Hi C Light Fruit Punch
8 oz.
Hi C Light Lemon Lime
8 oz.
Hi C Light Orange
8 oz.
Hi C Light Pink Lemonade
8 oz.
Hi C Orange
8 oz.
Hi C Pink Lemonade
8 oz.
Iced Tea, Unsweetened
8 oz.
Lowfat 2% Milk
8 oz.
Minute Maid Country Style OJ
8 oz.
Minute Maid Orange
8 oz.
Minute Maid Orig. Style Lemonade 8 oz.
Minute Maid Premium OJ
8 oz.
Mr. Pibb
8 oz.
Nestea Peach Iced Tea
8 oz.
Nestea Raspberry Iced Tea
8 oz.
Nestea Southern Style Iced Tea 8 oz.
Nestea Unsweetened Iced Tea
8 oz.
Root Beer, Stewarts
12 oz.
Skim Milk
1 cup
Smoothie, Mocha
16 oz.
Sprite
8 oz.
40
Weight
(g)
30 ml
30 ml
30 ml
30 ml
30 ml
Calories
80
80
0
0
80
Carbs
(g)
19
20
0
0
20
Fiber
(g)
0
0
0
0
0
Protein
(g)
0
0
0
0
0
Fat
(g)
0
0
0
0
0

from Fat Fat (g)
(mg)
(mg)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Exchanges
carb-meat-fat
1c
1c
free
Free
1c
250 ml
300 ml
200 ml
240 ml
120
143
90
110
29
34
25
29
NA
2
NA
0
0
1
NA
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
30
71
25
80
2c
2c
1c
2c
240 ml
110
26
80
2c
240 ml
240 ml
240 ml
30 ml
240 ml
240 ml
240 ml
240 ml
240 ml
240 ml
240 ml
240 ml
240 ml
240 ml
240 ml
240 ml
240 ml
240 ml
240 ml
240 ml
240 ml
240 ml
240 ml
360 ml
240 ml
511 ml
240 ml
110
110
110
40
104
106
3
4
3
4
110
96
0
120
100
106
96
110
97
78
78
123
1
160
80
470
97
30
29
27
1
28
28
0
0
0
0
30
25
0
12
27
29
26
27
26
21
21
33
0
40
15
98
26
0
0
0
NA
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
1
0
0
0
0
0
0
0
0
0
8
0
0
0
0
0
0
0
0
0
0
7
9
0
0
0
0
3.0
0
0
0
0
0
0
0
0
0
5
0
0
0
0
0
0
0
0
0
0
0
5
0
0
0
0
75
0
0
0
0
0
0
0
0
0
38
0
0
0
0
0
0
0
0
0
0
0
10
0
0
0
0
2
0
0
0
0
0
0
0
0
0
3
0
0
0
0
0
0
0
0
0
0
0
3
0
0
0
0
15
0
0
0
0
0
0
0
0
0
20
0
0
0
0
0
0
0
0
0
0
5
20
0
65
80
80
25
9
8
0
0
0
1
0
41
10
125
25
0
48
25
14
9
9
14
14
30
140
170
22
2c
2c
2c
1f
2c
2c
free
free
free
free
2c
1c
free
1c-1f
2c
2c
1c
1c
1c
1c
1c
2c
free
2.5c
1c
6c
1c
41

Food Item
Condiments
Ancho Lime Mayo
Ancho Lime Salsa
Deli Mustard
French Dijon Mustard
Grained Dijon Mustard
Honey Mustard
Marinated Red Onions
Whole Kosher Pickle
Raspberry Mustard
Yellow Mustard
Cream Cheese
Whipped Blueberry
Whipped Cappuccino
Whipped Garden Vegetable
Whipped Honey Almond Red. Fat
Whipped Jalapeo Salsa
Whipped Maple Raisin Walnut
Whipped Onion and Chive
Whipped Plain
Whipped Plain Reduced Fat
Whipped Smoked Salmon
Whipped Strawberry
Whipped Sundried Tomato & Basil
Other Hot Beverages
Hot Chocolate, Regular
Lower Fat Hot Chocolate, Regular
Roll-Ups
Albuquerque Turkey
Thai Vegetable
Thai Vegetable w/Chicken
Salad Dressings
Dressing, Raspberry Vinaigrette
Thousand Island
Caesar Dressing
Honey Chipotle Dressing
Asian Sesame Dressing
Horseradish Sauce Dressing
Harvest Chicken Salad Dressing
Chicken & Tuna Salad Dressing
42
Serving
Weight
(g)
Calories
Carbs
(g)
Fiber
(g)
Protein
(g)
Fat
(g)

from Fat Fat (g)
(mg)
(mg)
Exchanges
carb-meat-fat
1 Tbsp.
1/4 cup
1 tsp.
1 tsp.
1 tsp.
1 tsp.
4 oz.
1 each
2 Tbsp.
1 Tbsp.
16
65
5
5
5
5
113
50
33
5
50
20
4
10
5
15
150
5
50
0
1
3
0
0
0
2
9
1
7
0
0
0
0
0
0
0
2
1
0
0
0
0
0
0
0
0
1
0
1
0
5
1
0
0
0
0
12
0
2
0
90
50
0
0
0
0
73
0
30
0
1
0
0
0
0
0
2
0
0
0
5
0
0
0
0
0
0
0
2
0
160
670
65
130
105
45
160
650
190
80
1f
free
free
free
free
free
.5c-2f
free
.5c
free
2 Tbsp.
2 Tbsp.
2 Tbsp.
2 Tbsp.
2 Tbsp.
2 Tbsp.
2 Tbsp.
2 Tbsp.
2 Tbsp.
2 Tbsp.
2 Tbsp.
2 Tbsp
20
20
20
20
20
20
20
20
20
20
20
20
70
70
60
70
60
60
70
70
60
60
70
60
6
4
2
5
3
4
2
1
2
3
5
2
0
0
0
0
0
0
0
0
0
0
0
0
1
1
1
1
1
1
1
1
1
1
1
1
4
5
5
5
5
5
6
7
5
5
5
5
64
64
75
64
75
75
86
86
75
75
64
75
3
3.5
3.5
3
3
3.5
4
4.5
3.5
3.5
3.5
3.5
1
15
15
15
15
15
20
20
15
15
15
15
45
50
105
40
95
45
70
65
85
115
50
50
1.5f
1.5f
1.5f
1.5f
1.5f
1.5f
1.5f
1.5f
1.5f
1.5f
1.5f
1.5f
12 oz.
12 oz.
360 ml
360 ml
290
260
39
39
0
0
9
9
11
7
34
23
8
6
20
5
160
160
3c-1f
3c
1 roll-up
1 roll-up
1 roll-up
411
326
340
790
630
670
81
97
99
5
5
4
31
24
27
39
21
18
44
30
25
15
2
1
85
0
40
2040
1310
1850
5c-5m
6c-2m
6c-2m-1f
2 Tbsp.
2 Tbsp.
2 Tbsp.
2 Tbsp.
2 Tbp.
2Tbsp.
2 Tbsp
2 Tbsp
32
30
30
35
38
29
30
32
160
110
150
140
80
170
90
6
8
5
1
12
16
1
3
2
0
0
0
0
0
0
0
0
0
0
1
0
1
0
1
0
14
9
16
10
1.5
18
8
5
81
82
93
6
19
94
88
75
2
20
2.5
1.5
0
3
1.5
1
0
10
10
0
0
20
15
10
80
210
360
210
600
190
410
250
.5c-3f
2f
3f
2f
1c
4f
2f
1f
43

Food Item
Wasabi Oriental Dressing
Chipotle BBQ Dressing
Salad Extras
Sweet Roasted Walnuts
Bagel Croutons
Salads
Fresh Fruit Cup
Harvest Chicken w/ Rosemary
& Asiago Flat Bread
Roasted Chicken Caesar w/
Rosemary & Asiago Flat Bread
Asian Chicken w/ Peanut
Sesame Half Flat Bread
Bros. Bistro w/ Rosemary
Asiago Flat Bread
Chicken Chipotle Spinach Salad
w/ Half Rosemary Asiago Flatbread
Wasabi Salmon Spinach Salad w/
Half Peanut Sesame Flatbread
Egg Salad
Traditional Potato Salad
Mind Bageling Side
Small Caesar Side
Tuna Salad
Roasted Corn Salad
Sandwich Fillings
American Cheese
Bacon, Peppered
Cheddar Cheese
Cheese, Pepper Jack
Provolone Cheese
Smoked Salmon, Port Chatham
Smoked Salmon, Sea Specialties
Swiss Cheese
Sandwich, Assembled
Chicago Bagel Dog, Asiago
Chicago Bagel Dog, Everything
Chicago Bagel Dog (onion/no cheese)
Chicago Chili Cheese Bagel Dog

Egg Salad
44
Serving Weight
(g)
2 Tbsp
3
2 Tbsp.
3
Calories
80
110
Carbs
(g)
5
4
Fiber
(g)
0
0
Protein
(g)
1
0
Fat
(g)
8
11

from Fat Fat (g)
(mg)
(mg)
63
0
0
320
91
1.5
0
220
Exchanges
carb-meat-fat
2f
2f
1 oz.
1/4 cup
28
7
180
25
7
4
1
0
5
1
15
1
75
20
1.5
0
0
0
85
75
.5c-3f
free
8 oz.
NA
110
25
0.5
10
1.5c
12.5 oz.
356
730
103
36
20
25
55
1880
7c-3 lm
13.75 oz.
389
890
86
40
42
43
85
2050
6c-5m-1f
17.5 oz.
497
960
152
40
21
20
3.5
55
2480
10c-3m
13.1 oz.
374
1050
117
28
52
45
14
30
1640
8c-4m-3f
15.8 oz.
448g
900
79
41
48
49
11
80
1920
5c-6m-1f
14.7 oz.
4 oz.
0.5 cup
3.5 oz.
3.5 oz.
4 oz.
3 oz.
419
113
140
101
101
113
85
750
200
290
220
220
150
90
84
5
21
13
12
3
13
6
0
2
1
1
0
4
29
9
3
2
4
21
2
40
17
21
18
17
6
3
77
75
66
73
73
40
28
3.5
4
3
3
3
1
0
105
310
15
0
10
30
0
2510
340
600
380
520
540
150
6c-4m
1m-3f
1c-4f
1c-3f
1c-3f
3 lm
1c
1 Slice
3 Slices
1 Slice
1 Slice
1 Slice
2 oz.
2 oz.
1 slice
21
16
21
28
21
56
56
21
70
90
80
100
70
110
92
80
1
0
0
0
0
2
1
1
0
0
0
0
0
0
0
0
4
5
5
27
5
12
11
6
6
8
7
8
6
6
5
6
71
78
75
70
71
60
59
63
4
3
4.5
5
3.5
2
1
3.5
20
15
20
30
15
20
29
20
290
380
130
170
180
650
304
55
1m
2f
1m
2m
1m
2 lm
2 lm
1m
1
1
1
1
1
232
232
281
353
290
740
730
680
810
560
78
80
78
83
79
2
3
2
4
3
29
26
25
33
20
34
34
30
38
18
40
41
40
42
29
15
12
12
17
4.5
80
70
70
105
315
1360
1850
1220
1550
860
5c-4m-1f
5c-4m-1f
5c-4m
5c-5m-1f
5c-2m
45

Food Item
Egg, Homestyle Sausage
Egg, Homestyle Bacon
Egg, Homestyle Ham
Egg, Original
Egg, Salmon and Shmear
Egg, Santa Fe
Ham
Harvest Chicken Salad
Holey Cow
Hummus & Feta
New York Lox & Bagels
Roast Beef
Smoked Turkey
Tasty Turkey
The Veg Out
Tuna Salad
Turkey Pastrami Deli
Turkey Pastrami Rueben Deli
Bread Sandwiches on 12 Grain
Deli Smoked Turkey
Deli Egg Salad
Deli Tuna Salad
Deli Turkey Pastrami
Deli Ham
Deli Roast Beef
Deli Chicken Salad
Ultimate Toasted Cheese w/ Tomato
Serving Weight
(g)
1
287
1
260
1
284
1
242
1
378
1
333
1
262
1
290
1
332
1
302
1
282
1
262
1
240
1
276
1
282
1
290
1
262
1
304
Calories
550
580
530
480
650
650
450
540
900
540
660
460
420
600
490
500
440
660
Carbs
(g)
74
74
74
74
82
78
74
81
77
89
79
76
75
78
77
77
76
83
Fiber
(g)
2
2
2
2
3
2
3
4
3
5
3
3
3
3
3
3
3
4
Protein
(g)
33
29
31
23
31
30
26
28
36
18
26
31
25
27
17
32
31
39
Fat
(g)
14
19
13
10
22
24
6
12
50
13
27
4
1.5
21
13
7
2
19

from Fat Fat (g)
(mg)
(mg)
22
5
295
1000
31
7
285
970
23
5
295
1120
19
4
270
680
31
12
310
1040
34
8
300
1210
11
1.5
45
1390
20
2.5
50
1360
50
13
105
1450
22
4
15
880
36
19
85
1150
8
1.5
45
880
3
0
30
1270
32
12
100
1510
22
7
30
850
14
1.5
30
1060
3
0
40
1610
26
6
65
2590
Exchanges
carb-meat-fat
5c-3 lm
5c-4 lm
5c-3 lm
5c-2 lm
5c-4 lm
5c-4 lm
5c-3 vlm
5c-4 vlm
5c-5m-3f
6c-2 vlm
5c-3m-1f
5c-3 vlm
5c-1 vlm
5c-3m
5c-2 lm
5c-3 vlm
5c-2 vlm
5c-5 lm
1
1
1
1
1
1
1
1
304
282
282
289
304
304
282
268
530
490
430
540
560
560
470
770
56
57
54
55
55
56
59
53
5
5
5
5
5
5
6
4
31
18
30
34
29
34
26
32
21
21
10
21
25
24
15
49
36
39
21
35
41
37
28
57
6
4
1.5
6
7
7
2
24
70
315
30
70
75
80
50
110
1700
800
990
1900
1680
1170
1230
1130
4c-4 lm
4c-2m
4c-4 vlm
4c-4 lm
4c-3m
4c-4 lm
4c-2m
4c-4m-3f
1
1
1
1
1
1
1
1
342
320
320
327
342
342
320
306
630
590
530
640
660
660
570
870
76
77
74
75
75
76
79
73
3
3
3
3
3
3
4
2
35
22
34
38
33
38
30
36
23
23
12
23
27
26
17
51
33
35
20
33
36
35
26
53
8
6
3.5
8
9
9
4
26
70
315
30
70
15
80
50
110
2180
1280
1470
2380
2160
1650
1770
1610
5c-5lm
5c-3 lm
5c-4 vlm
5c-5 lm
5c-4 lm
5c-5 lm
5c-4 lm
5c-5m-2f
1
1
1
284
262
262
470
430
370
44
45
42
2
2
2
31
18
30
21
20
10
40
41
24
7
5
2.5
100
345
60
1450
540
740
3c-4 lm
3c-2m-1f
3c-4 vlm
Bread Sandwiches on Country White
Deli Smoked Turkey

Deli Egg Salad
Deli Tuna Salad
Deli Turkey Pastrami
Deli Ham
Deli Roast Beef
Deli Chicken Salad
Ultimate Toasted Cheese w/ Tomato
Challah Deli Sandwiches
Deli Smoked Turkey
Deli Egg Salad
Deli Tuna Salad
46
47

Food Item
Serving Weight
(g)
Deli Pastrami
1
269
Deli Turkey Ham
1
284
Deli Roast Beef
1
284
Deli Chicken Salad
1
262
Roasted Chicken & Smoked Gouda
1
283
BBQ Chicken Sandwich
1
262
Club Mex
1
353
Cobbie
1
313
Soups
Chicken Noodle
Bowl
369
Chicken Noodle
Cup
234
Chicken & Wild Rice
Bowl
347
Chicken & Wild Rice
Cup
202
Cream of Potato
Bowl
365
Cream of Potato
Cup
237
Red Beans & Rice
Bowl
354
Red Beans & Rice
Cup
130
Turkey Chili w/Beans
Bowl
347
Turkey Chili w/Beans
Cup
248
Vegetarian Black Bean
Bowl
344
Vegetarian Black Bean
Cup
230
Zesty Lentil
Bowl
369
Zesty Lentil
Cup
220
Spreads
Butter
1 Tbsp.
14
Butter and Margarine Blend Spread 1 Tbsp.
10
Fruit Spread, Apricot
1 oz.
NA
Fruit Spread, Grape
1 oz.
NA
Fruit Spread, Strawberry
1 oz.
NA
Honey Butter
1 Tbsp.
14
Hummus, Retail
2 oz.
57
Peanut Butter, Creamy
2 Tbsp.
32
Sweets
Brownie
1
122
Chocolate Chunk Cookie
4 oz.
113
Ginger White Chocolate Cookie
4 oz.
113
Oatmeal Raisin Cookie
4 oz.
113
Peanut Butter Cookie
4 oz.
113
Sugar Cookie
4 oz.
113
Banana Nut Muffin
5 oz.
142
48
Calories
480
500
500
410
440
380
750
630
Carbs
(g)
43
43
44
47
47
52
47
45
Fiber
(g)
2
2
2
3
2
2
2
4
Protein
(g)
34
29
34
26
36
27
39
37
Fat
(g)
21
25
23
14
13
8
45
33

from Fat Fat (g)
(mg)
(mg)
39
7
100
1650
44
8
105
1430
42
8
110
920
32
3
80
1040
27
6
110
1010
21
2
80
1000
53
14
135
2290
48
12
110
1920
Exchanges
carb-meat-fat
3c-5 lm
3c-3m-1f
3c-4m
3c-3 lm
3c-5 vlm
4c-3 lm
3c-5m-3f
3c-5m
210
140
320
190
280
180
200
130
340
240
240
160
220
130
30
19
30
18
35
23
40
26
28
20
34
23
34
20
4
2
3
2
5
3
9
6
3
2
10
7
11
7
7
5
14
8
7
5
7
6
10
12
14
9
10
6
7
4.5
16
10
13
8
0
0
17
12
6
3.5
4.5
2.5
33
29
47
47
43
44
0
0
47
46
21
22
18
19
0
0
3
2
4
2.5
0
0
3.5
2.5
1.5
1
0.5
0
5
35
40
25
5
5
0
0
50
35
0
0
0
0
1070
680
1710
990
1280
830
1040
680
1630
1160
1030
690
1140
680
2c-1 lm
1c-1 lm
2c-2m
1c-1m-1f
2c-1m-1f
1c-1m-1f
2c-1m
1c-1m
2c-1m-2f
1c-2m
2c-2m
1c-1m
2c-1m
1c-1m
100
60
75
75
75
90
110
190
0
0
19
19
19
4
9
8
0
0
0
0
0
0
2
2
0
0
0
0
0
0
3
7
11
7
0
0
0
8
7
15
100
100
0
0
0
78
55
68
8
1.5
0
0
0
4
0.5
2
30
0
0
0
0
15
0
0
115
75
8
3
17
35
390
140
2f
1f
1c
1c
1c
2f
.5c-1f
4f
500
600
510
550
620
610
520
76
78
81
82
66
73
59
2
3
1
4
2
1
3
4
8
7
8
10
7
9
21
28
17
21
35
32
29
38
42
30
35
52
48
50
4
10
8
5
10
8
5
30
45
25
40
55
55
95
280
480
350
320
620
490
430
5c-3f
5c-5f
5c-3f
5c-3f
4c-1m-5f
5c-1m-3f
4c-1m-3f
49

Food Item
Serving Weight
(g)
Chocolate Chip Muffin
2 oz.
57
Morning Harvest Muffin
5 oz.
142
Blueberry Muffin
5 oz.
142
Pumpkin Pecan Muffin
5 oz.
142
Low Fat Lemon Poppyseed Muffin 5 oz.
142
Pound Cake, Lemon Iced
1 slice
152
Pound Cake, Marble
1 slice
152
Pull-Apart Cinnamon Bun w/Icing 4 oz.
113
Pull-Apart Sticky Bun
4 3/4 oz.
135
Rice Krispy Bars
1
110
Blueberry Scone with Icing
1
127
Raspberry Low Fat Scone
1
117
Handle Bar
1
196
Black & White Cookie
1
142
Pecan Pie Pastry
1
113
Chocolate Hazelnut Pastry
1
101
Cinnamon Walnut Strudel
1
146
Blueberry Figure 8
1
124
Cherry Figure 8
1
124
Sweetie Pie
7 oz.
196
Cinnamon Roll
7.5 oz.
213
Jack in the Box

Food Item
Breakfast
Sausage, Egg & Cheese Biscuit
Bacon
Breakfast Jack
Extreme Sausage Sandwich
French Toast Sticks
Hash Brown
Sausage Biscuit
Sausage Croissant
Sourdough Breakfast Sandwich
Supreme Croissant
Ultimate Breakfast Sandwich
Burgers
Bacon Ultimate Cheeseburger
50
Calories
240
460
460
480
370
540
460
380
470
420
450
350
830
580
450
410
550
330
340
766
810
Carbs
(g)
67
69
57
50
69
74
57
64
77
83
64
74
113
77
47
51
63
48
49
163
118
Fiber
(g)
0
4
2
3
1
0
1
2
3
1
2
2
9
1
2
3
3
1
1
1.5
4
Protein
(g)
3
7
6
6
8
7
7
8
9
5
7
7
22
5
5
7
7
5
6
4
13
Fat
(g)
13
19
24
30
7
24
24
10
13
8
18
3
37
28
27
20
31
13
13
33
32

from Fat Fat (g)
(mg)
(mg)
46
3
40
180
39
3.5
70
370
46
2.5
90
410
56
5
80
360
19
1
0
560
41
13
155
420
46
12
150
430
24
2
0
310
26
1.5
0
280
17
1.5
0
610
38
8
55
460
7
0.5
25
330
40
7
0
490
43
7
30
240
55
4.5
35
360
44
5
30
190
51
11
30
380
36
4
20
330
35
4
20
320
38
2
4
318
36
9
45
580
Exchanges
carb-meat-fat
4c
4c-1m-2f
4c-1m-2f
4c-1m-2f
4c-2f
5c-1m-2f
4c-1m-1f
4c-1m
5c-1m
5c
4c-3f
5c
7c-3m-1f
5c-4f
3c-4f
3c-4f
4c-5f
3c-2f
3c-2f
10c
8c-2m

from Fat Fat (g)
(mg)
(mg)
Exchanges
carb-meat-fat
www.jackinthebox.com
Serving Weight
(g)
Calories
Carbs
(g)
Fiber
(g)
Protein
(g)
Fat
(g)
1 each
NA
NA
1 each
4 pieces
NA
1 each
1 each
1 each
1 each
1 each
223
3.5
133
219
124
57
103
188
165
172
260
760
20
310
720
430
150
380
680
450
540
650
33
0
34
35
57
13
25
41
36
41
52
2
0
1
2
2
2
2
2
2
1
1
25
2
14
26
8
1
11
18
18
18
28
60
1.5
14
53
18
10
27
50
26
35
37
71
68
41
66
38
60
64
66
52
58
51
20
0.5
5
18
4
2.5
8
15
8
9
11
280
5
210
280
10
0
35
250
220
240
440
1390
95
770
1180
460
230
730
760
830
860
1390
2c-3m-8f
.5f
2c-2m
2c-3m-7f
4c-1m-1f
1c-2f
1c-1m-5f
2c-2m-8f
2c-2m-3f
2c-2m-5f
3c-3m-4f
1 each
307
1050
42
45
78
67
29
160
1640
3c-5m-10f
51
Jack in the Box

Food Item
Bacon Bacon Cheeseburger
Double Cheeseburger
Jacks Western Cheeseburger
Jumbo Jack with Cheese
Jumbo Jack
Sourdough Jack
Ultimate Cheeseburger
Hamburger
Hamburger with Cheese
Chicken and Fish
Chicken Breast Pieces
Chicken Fajita Pita
Chicken Sandwich
Chicken Supreme
Chicken Teriyaki Bowl
Fish & Chips
Grilled Chicken Fillet
Jacks Spicy Chicken
Sourdough Grilled Chicken Club
Tacos
Taco
Monster Taco
Condiments
Taco Sauce
Tartar Sauce
American Cheese
Barbeque Dipping Sauce
Buttermilk House Dipping Sauce
Serving Weight
(g)
1 each
279
1 each
155
1 each
219
1 each
270
1 each
246
1 each
228
1 each
293
1 each
104
1 each
116
Calories
820
410
600
650
560
660
980
250
300
Carbs
(g)
44
32
46
47
45
33
42
30
31
Fiber
(g)
2
1
2
2
2
3
1
2
2
Protein
(g)
34
20
22
25
20
27
39
12
14
Fat
(g)
56
22
36
40
33
47
73
9
13

from Fat Fat (g)
(mg)
(mg)
61
19
95
1410
48
11
70
920
54
14
60
860
55
16
75
1180
53
12
45
800
64
16
75
950
67
29
140
1270
32
3.5
30
610
39
6
40
840
Exchanges
carb-meat-fat
3c-5m-4.5f
2c-3m
3c-3m-3f
3c-3m-4f
3c-3m-2f
2c-3m-6f
2c-5m-9f
2c-2m
2c-2m
5 pieces
1 each
1 each
1 each
1 each
1 serving
1 each
1 each
1 each
150
230
165
300
461
227
216
253
244
360
330
410
710
550
610
430
580
490
24
35
39
62
103
66
34
53
33
1
3
2
4
3
5
2
3
3
27
24
15
30
26
18
23
24
31
17
11
21
39
3
31
22
31
26
43
30
46
49
5
46
46
48
48
3
4.5
4.5
11
0.5
7
6
6
6
80
55
35
70
35
40
60
60
80
970
910
740
1440
1720
1240
910
950
1190
1c-3m-1f
2c-3 lm
2c-2m-2f
4c-4m-2f
7c
4c-2m-3f
2c-3m-1f
4c-3m-1f
2c-4m-1f
1 each
1 each
75
125
180
280
16
22
2
3
15
10
10
17
50
55
3.5
6
20
35
310
560
1c-2 lm
1c-1m-2f
9
43
12
28
25
28
25
6
28
28
12
9
5
14
43
9
28
0
210
45
45
130
10
15
0
10
45
40
0
25
35
130
10
60
0
2
1
11
3
2
3
1
2
11
1
0
0
9
32
2
2
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
2
1
0
0
0
0
0
0
2
0
0
0
0
0
1
0
22
3.5
0
13
0
0
0
0
0
3
0
2.5
0
0
0
5
0
91
70
0
90
0
0
0
0
0
68
0
90
0
0
0
75
0
3.5
2
0
2
0
0
0
0
0
2
0
0.5
0
0
0
3
0
20
10
0
10
0
0
0
0
0
10
0
0
0
0
0
15
80
370
180
330
210
840
210
50
220
160
150
20
45
10
30
105
20
free
5f
1f
1c
3f
free
free
free
free
.5c
1f
free
.5f
.5c
2c
free
1f
1 serving
1 serving
1 slice
1 serving
1 serving
Franks Red Hot Buffalo Dipping Sauce 1 serving
Marinara Sauce
1 serving
Mustard
1 serving
Salsa
1 serving
Sweet & Sour Dipping Sauce
1 serving
Swiss-Style Cheese
1 slice
Vinegar
1 serving
Country Crock Spread
1 serving
Grape Jelly
1 serving
Syrup
1 serving
Ketchup
1 serving
Sour Cream
1 serving
52
53
Jack in the Box

Food Item
Serving Weight
(g)
1 serving
57
1 serving
57
1 serving
57
1 serving
9
1 serving
57
Blue Cheese Dressing

Buttermilk House Dressing
Low Calorie Italian Dressing
Soy Sauce
Thousand Island Dressing
Sides/Snacks
Cheese Sticks
3 sticks
Cheese Sticks
5 sticks
Bacon Cheddar Potato Wedges 1 serving
Chili Cheese Curly Fries
1 serving
Egg Roll
1 roll
Egg Rolls
3 rolls
French Fries
Jumbo
French Fries
French Fries
Super Scoop
Onion Rings
1 serving
Seasoned Curly Fries
1 serving
Stuffed Jalapeos
3 each
Stuffed Jalapeos
7 each
Croutons
1 serving
Side Salad
1 serving
Beverages
Cappuccino Ice Cream Shake
16 oz.
Chocolate Ice Cream Shake
16 oz.
Oreo Cookie Ice Cream Shake
16 oz.
Strawberry Ice Cream Shake
16 oz.
Vanilla Ice Cream Shake
16 oz.
Desserts
Apple Turnover
1 serving
Cheesecake
1 serving
Double Fudge Cake
1 serving
Strawberry Banana Ice Cream
1 serving
Calories
260
310
15
5
160
Carbs
(g)
5
3
4
1
12
Fiber
(g)
0
0
0
0
0
Protein
(g)
1
1
0
0
1
Fat
(g)
26
33
0
0
12
71
118
262
236
57
170
142
113
198
119
125
72
168
14
131
240
400
770
630
130
400
410
330
580
500
400
230
530
60
50
21
35
52
54
15
44
55
44
77
51
45
22
51
10
5
1
2
3
6
2
6
4
3
6
3
5
2
4
0
2
11
18
21
13
5
14
4
3
6
6
6
7
15
2
3
12
21
53
40
6
19
20
16
28
30
23
13
30
1.5
3
45
47
62
57
42
43
44
44
43
54
52
51
51
23
54
5
8
16
11
2
6
4.5
3.5
6
5
5
6
13
0
1.5
25
40
45
30
5
15
0
0
0
0
0
20
45
0
10
420
700
1330
1640
310
920
690
550
960
420
890
690
1600
130
65
1c-1m-2f
2c-2m-2f
4c-3m-5f
4c-2m-3.5f
1c-1f
2c-2m-2f
4c-2f
3c-2f
5c-4f
3c-6f
3c-3.5f
1c-3f
3c-2m-3f
.5c
1f
313
315
301
313
285
640
660
670
640
570
85
89
81
84
65
0
1
1
0
0
10
11
11
10
12
28
29
33
28
29
39
40
44
39
46
18
18
19
18
18
110
110
110
110
115
220
270
350
220
220
6c-3.5f
6c-4f
6c-4f
6c-3.5f
4c-5.5f
105
103
85
344
320
310
310
700
41
34
49
100
2
0
4
0
3
7
3
NA
16
16
11
28
45
46
32
36
4
9
3
18
0
55
25
110
370
220
270
230
3c-2f
2c-3f
3c-1f
6c-5f
Jamba Juice
Food Item
54
Power Smoothies
Jamba Powerboost
Kiwi Berry Burner
Coldbuster
Protein Berry Pizazz

from Fat Fat (g)
(mg)
(mg)
90
4.5
30
670
96
5
20
470
0
0
0
510
0
0
0
480
68
2
15
490
Exchanges
carb-meat-fat
6f
7f
free
free
1c-2f
www.jambajuice.com
Serving Weight
(g)
1 each
1 each
1 each
1 each
24 oz.
24 oz.
24 oz.
24 oz.
Calories
Carbs
(g)
Fiber
(g)
Protein
(g)
Fat
(g)
440
470
430
490
103
112
100
102
7
5
5
6
6
4
5
21
1.5
0
2.5
1.5

from Fat Fat (g)
(mg)
(mg)
3
0
5
3
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
Exchanges
carb-meat-fat
5c-1 lm
6c
5c-1 lm
5c-2 lm
55
www.jambajuice.com
Jamba Juice
Food Item
Fruit Smoothies
Banana Berry
Mango-A-Go-Go
Caribbean Passion
Strawberries Wild
Orange-A-Peel
Citrus Squeeze
Orange Berry Blitz
Razzmatazz
Berry Lime Sublime
Peenya Kowlada
Aloha Pineapple
Cranberry Craze
Peach Pleasure
Chocolate Mood
Peanut Butter Mood
Serving Weight
(g)
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
24 oz.
24 oz.
24 oz.
24 oz.
24 oz.
24 oz.
24 oz.
24 oz.
24 oz.
24 oz.
24 oz.
24 oz.
24 oz.
24 oz.
24 oz.
Calories
Carbs
(g)
Fiber
(g)
Protein
(g)
Fat
(g)
470
500
440
450
440
450
410
480
450
650
470
420
460
690
840
112
117
102
105
102
93
94
112
104
118
89
97
108
141
139
5
4
4
4
5
5
5
4
6
3
5
4
5
2
5
5
4
4
6
9
4
5
3
3
8
7
6
4
16
23
1.5
2
2
0
1
2
2.5
2
2
5
1.5
2
2
8
22
KFC
Food Item
56
Chicken
Original Recipe Chicken - Whole Wing
Original Recipe Chicken - Breast
Original Recipe Chicken - Drumstick
Original Recipe Chicken - Thigh
Extra Crispy Chicken - Whole Wing
Extra Crispy Chicken - Breast
Extra Crispy Chicken - Drumstick
Extra Crispy Chicken - Thigh
Hot & Spicy Chicken - Whole Wing
Hot & Spicy Chicken - Breast
Hot & Spicy Chicken - Drumstick
Hot & Spicy Chicken - Thigh
Sandwiches
Original Recipe Sandwich w/ sauce
Original Recipe Sandwich w/o sauce
Triple Crunch Sandwich w/ sauce
Triple Crunch Sandwich w/o sauce
Triple Crunch Zinger Sand. w/ sauce
Triple Crunch Zinger Sand. w/o sauce

from Fat Fat (g)
(mg)
(mg)
3
4
4
0
3
4
6
4
4
7
3
4
4
10
23
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
Exchanges
carb-meat-fat
6c
7c
6c
6c
6c
6c
6c
6c
6c
7c-1m
6c
6c
6c
9c
9c-2m
www.kfc.com
Serving Weight
(g)
Calories
Carbs
(g)
Fiber
(g)
Protein
(g)
Fat
(g)

from Fat Fat (g)
(mg)
(mg)
Exchanges
carb-meat-fat
1 serving
1 serving
1 serving
1 serving
1 serving
1 serving
1 serving
1 serving
1 serving
1 serving
1 serving
1 serving
47
153
61
91
55
168
67
118
55
180
64
107
140
400
140
250
220
470
195
380
210
505
175
355
5
16
4
6
10
17
7
14
9
23
9
13
0
1
0
1
<1
<1
<1
<1
<1
1
<1
1
9
29
13
16
10
39
15
21
10
38
13
19
10
24
9
18
15
28
12
27
25
29
10
26
64
54
58
65
61
54
55
64
100
52
51
66
2.5
6
2
4.5
4
8
3
7
4
8
3
7
55
135
75
95
55
160
77
118
55
162
77
126
414
1116
422
747
415
874
375
625
350
1170
360
630
1m-1f
1c-4m
2m
1c-2m-1f
1c-1m-2f
1c-5m
1c-2m
1c-3m-2f
1c-1m-2f
1c-5m-1f
1c-1m-1f
1c-3m-1f
1 serving
1 serving
1 serving
1 serving
1 serving
1 serving
200
187
189
176
210
176
450
360
490
390
550
390
33
21
39
29
39
36
2
<1
2
2
2
2
29
29
28
25
28
25
22
13
29
15
32
15
44
33
53
35
52
35
5
3.5
6
4.5
7
4.5
70
60
70
50
85
50
940
890
710
650
830
650
2c-4m
1c-4m
2c-4m-1f
2c-3m
2c-4m-2f
2c-3m
57
KFC
Food Item
Serving Weight
(g)
Tender Roast Sandwich w/ sauce 1 serving 211
Tender Roast Sandwich w/o sauce 1 serving 177
Honey BBQ Flavored Sandwich 1 serving 178
Twister
1 serving 240
Crispy Caesar Twister
1 serving 270
Honey BBQ Crunch Melt
1 serving 231
Crispy Strips
Colonels Crispy Strips
3 pieces
115
Spicy Crispy Strips
3 pieces
115
Honey BBQ Strips
3 pieces
178
Popcorn Chicken
Popcorn Chicken
Small
99
Popcorn Chicken
Large
170
Pot Pie
Chunky Chicken Pot Pie (after baking) 1 serving
368
Wings
Hot Wings Pieces
6 pieces
135
Honey BBQ Pieces
6 pieces
189
Sides
Mashed Potatoes w/ gravy
1 serving 136
Potato Wedges
1 serving 135
Macaroni & Cheese
1 serving 153
Corn on the Cob
1 serving 162
BBQ Baked Beans
1 serving 156
Cole Slaw
1 serving 142
Potato Salad
1 serving 160
Green Beans
1 serving 132
Mean Greens
1 serving 152
Biscuit
1 each
56
Desserts
Double Chocolate Chip Cake
1 serving
76
Little Bucket Parfait Fudge Brownie 1 serving
99
Little Bucket Parfait Lemon Crme 1 serving
127
Little Bucket Parfait Chocolate Cream 1 serving
113
Little Bucket Parfait Strawberry
Shortcake
1 serving
99
Colonels Pies Pecan Pie Slice 1 serving 113
Colonels Pies Apple Pie Slice 1 serving 113
Colonels Pies Strawberry Crme
Pie Slice
1 serving
78
58
www.kfc.com
Calories
350
270
310
600
744
556
Carbs
(g)
26
23
37
52
66
48
Fiber
(g)
1
1
2
4
5
2
Protein
(g)
32
31
28
22
27
33
Fat
(g)
15
5
6
34
41
26

from Fat Fat (g)
(mg)
(mg)
39
3
75
880
17
1.5
65
690
17
2
125
560
51
7
50
1430
50
9
55
1616
42
5
60
1010
Exchanges
carb-meat-fat
1c-4m
1c-4 lm
2c-3 lm
3c-3m-3f
4c-3m-4f
3c-4m-1f
300
335
377
18
23
33
1
<1
4
26
25
27
16
15
15
48
40
36
4
4
4
56
70
45
1165
1140
1709
1c-3m
1c-3m
2c-3m
362
620
21
36
0.2
0
17
30
23
40
57
58
6
10
43
73
610
1046
1c-2m-3f
2c-4m-4f
770
69
29
42
49
13
70
2160
4c-4m-4f
471
607
18
33
2
1
27
33
33
38
63
56
8
10
150
193
1230
1145
1c-4m-2f
2c-4m-3f
120
280
180
150
190
232
230
45
70
180
17
28
21
35
33
26
23
7
11
20
2
5
2
2
6
3
3
3
5
<1
1
5
7
5
6
2
4
1
4
4
6
13
8
1.5
3
13.5
14
1.5
3
10
45
42
40
9
14
52
55
30
39
50
1
4
3
0
1
2
2
0.5
1
2.5
<1
5
10
0
5
8
15
5
10
0
440
750
860
20
760
284
540
730
650
560
1c-1f
2c-1m-1f
1c-1m
2c
2c-1 lm
1c-3f
1c-3f
.5c
1c
1c-2f
320
280
410
290
41
44
62
37
1
1
4
2
4
3
7
3
16
10
14
15
45
32
31
47
4
3.5
8
11
55
145
20
15
230
190
290
330
3c-2f
3c-1f
4c-2f
2c-3f
200
490
310
33
66
44
1
2
0
1
5
2
7
23
14
32
42
41
6
5
3
10
65
0
220
510
280
2c-1f
4c-4f
3c-2f
280
32
15
48
15
130
2c-3f
59
Food Item
Calories
Carbs
(g)
Fiber
(g)
Protein
(g)
Fat
(g)
Yeast Doughnuts
Glazed Doughnut (Ring)
Chocolate Iced Glazed Ring w/Sprinkles
Chocolate Iced Glazed (Ring)

Maple Iced Glazed (Ring)
Cinnamon Bun
Sugar Doughnut
Cinnamon Twist
Glazed Twist
Cake Doughnuts
Traditional
Traditional Chocolate Iced
Powdered Sugar
Glazed Cruller
Chocolate Iced Glazed Cruller
Devils Food Old Fashioned
Glazed Blueberry Old Fashioned
Old Fashioned Sour Cream
Vanilla Iced with Sprinkles
Plain Mini Cake
Powdered Sugar Mini Cake
Chocolate (Enrobed) Mini Cake
Old Fashioned Honey & Oat
Filled Doughnuts
Apple Filled Cinnamon Sugar Coated
Serving Weight
(g)
Chocolate Iced Crme Filled

Chocolate Iced Custard Filled
Glazed Cherry Filled
Glazed Crme Filled
Glazed Raspberry Filled
Powdered Raspberry Filled
Vanilla Iced Crme Filled
Vanilla Iced Custard Filled
Glazed Lemon Filled
Glazed Custard Filled
Powdered Strawberry Filled
Other Doughnuts and Pies
Powdered Sugar Doughnut Holes
Glazed Doughnut Holes

from Fat Fat (g)
(mg)
(mg)
Exchanges
carb-meat-fat
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
52
69
66
66
67
49
59
54
200
260
280
250
260
200
230
210
23
36
36
34
28
21
33
28
2
>1
1
>1
>1
0
1
>1
4
3
3
2
3
2
3
3
11
12
14
12
16
12
9
9
50
42
45
43
55
54
35
39
3
3
4
3
4
3
2.5
2.5
5
5
>5
5
5
5
5
5
115
100
75
100
125
95
85
80
1c-2f
2c-2f
2c-3f
2c-2f
2c-3f
1c-2f
2c-2f
2c-1f
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
4 each
3 each
3 each
1 each
57
69
66
54
66
81
67
67
75
58
48
55
67
220
270
260
240
280
390
300
280
280
250
210
270
270
25
36
33
26
35
41
37
41
39
27
26
26
36
>1
>1
>1
>1
>1
5
1
0
>1
1
>1
3
>2
3
3
3
2
2
3
2
3
3
4
2
3
3
13
13
13
14
15
24
15
11
13
14
10
17
13
53
43
45
53
48
55
45
35
42
50
43
57
43
3
3
3
3.5
3.5
5
3
2.5
3
4
2.5
9
3
20
20
20
15
15
>5
5
20
20
15
>5
10
5
320
320
320
240
240
250
200
210
320
370
230
240
200
1c-3f
2c-2f
2c-2f
1c-3f
2c-3f
3c-4f
2c-3f
3c-1f
2c-2f
2c-2f
1c-2f
1c-3f
2c-2f
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
84
82
86
89
88
84
88
84
86
89
88
88
75
280
270
340
310
290
350
350
300
360
290
290
290
260
35
33
39
39
36
39
36
36
41
33
34
34
26
3
1
4
5
5
1
2
>1
5
>1
>1
>1
>1
5
5
5
4
5
4
5
3
5
3
3
3
3
13
13
18
16
14
20
21
16
19
16
16
16
16
42
43
48
46
43
51
54
48
48
50
50
50
55
3
4
5
4
4
5
5
4
5
4
4
4
4
>5
>5
>5
>5
>5
>5
10
5
>5
5
5
5
5
180
170
160
170
160
135
180
125
160
150
135
160
130
2c-2f
2c-2f
2c-4f
3c-3f
2c-3f
2c-4f
2c-4f
2c-3f
3c-4f
2c-3f
2c-3f
2c-3f
1c-4f
3 each
3 each
48
49
220
220
23
25
2
1
2
2
13
13
53
53
4
3
10
10
170
170
1c-3f
1c-3f
Blueberry Filled Powdered Sugar Coated 1 each
60
www.krispykreme.com
Krispy Kreme Doughnuts
61
www.krispykreme.com
Krispy Kreme Doughnuts
Food Item
Calories
Serving Weight
(g)
Glazed Mini Cruller
3 each
56
Chocolate Enrobed Doughnut Holes 3 each
54
Honey Bun
1 each
96
Coconut Crme Pie
1 each
128
Peach Pie
1 each
126
Cherry Pie
1 each
128
Apple Pie
1 each
126
230
270
410
450
370
410
400
McDonalds
Food Item
62
Carbs
(g)
32
27
44
61
51
56
54
Fiber
(g)
1
2
1
2
0
1
3
Protein
(g)
2
3
5
3
3
4
4
Fat
(g)
10
17
24
21
17
19
19

from Fat Fat (g)
(mg)
(mg)
39
3
10
190
57
8
15
210
53
6
10
170
42
7
0
270
41
5
0
220
42
6
0
200
43
5
0
270
Exchanges
carb-meat-fat
2c-2f
2c-2f
3c-4f
4c-3f
3c-3f
4c-2f
4c-2f

from Fat Fat (g)
(mg)
(mg)
Exchanges
carb-meat-fat
www.mcdonalds.com
Serving Weight
(g)
Breakfast Items
Cheddar Bacon Sausage McMuffin 1 each
Egg McMuffin
1 each
Sausage McMuffin
1 each
Sausage McMuffin with Egg
1 each
English Muffin
1 each
Sausage Biscuit
1 each
Sausage Biscuit with Egg
1 each
Bacon, Egg & Cheese Biscuit
1 each
Biscuit
1 each
Ham and Egg Cheese Bagel
1 each
Spanish Omelet Bagel
1 each
Steak and Egg Cheese Bagel
1 each
Sausage
1 each
Scrambled Eggs (2)
1 serving
Hash Browns
1 each
Hotcakes (Plain)
1 serving
Hotcakes (Margarine, 2 pats, & Syrup) 1 serving
Breakfast Burrito
1 each
Lowfat Apple Bran Muffin
1 each
Apple Danish
1 each
Cheese Danish
1 each
Cinnamon Roll
1 each
Sandwiches
Chicken Breast Parmesan
1 each
Hamburger
1 each
Cheeseburger
1 each
Quarter Pounder
1 each
1 each
Quarter Pounder with Cheese
Calories
Carbs
(g)
Fiber
(g)
Protein
(g)
Fat
(g)
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
560
290
360
440
140
410
490
480
240
550
690
700
170
160
130
340
600
290
300
340
400
390
27
27
26
27
25
30
31
31
30
58
60
57
0
1
14
58
104
24
61
47
45
50
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
26
17
13
19
4
10
16
20
4
26
27
38
6
13
1
9
9
13
6
5
7
6
39
12
23
28
2
28
33
31
11
23
38
35
16
11
8
8
17
16
3
15
21
18
63
37
58
57
13
61
61
58
41
38
50
45
85
62
55
21
26
50
9
40
47
42
15
4.5
8
10
0
8
10
10
2.5
8
14
13
5
3.5
1.5
1.5
3
6
0.5
3
5
5
285
235
45
255
0
35
245
250
0
255
275
290
35
425
0
20
20
170
0
20
40
65
1430
790
740
890
210
930
1010
1410
640
1490
1570
1290
290
170
330
630
770
680
380
340
400
310
2c-3m-4f
2c-2m
2c-1.5m-3f
2c-2.5m-3f
2c
2c-1m-4f
2c-2m-4f
2c-2m-4f
2c-2f
4c-3m-1f
4c-3m-4f
4c-4m-1f
1m-2f
2m
1c-1f
4c-1f
7c-3f
1.5c-2m-1f
4c
3c-2.5f
3c-4f
3.5c-3f
NA
NA
NA
NA
NA
490
280
330
430
530
47
35
36
37
38
NA
NA
NA
NA
NA
29
12
15
23
28
21
10
14
21
30
39
32
38
44
51
7
4
6
8
13
60
30
45
70
95
1300
590
830
840
1310
3c-3m-1f
2c-1.5m
2c-1.5m-1f
2.5c-3m-1f
2.5c-3.5m-2f
63
Food Item
Calories
Serving Weight
(g)
Big Mac
1 each
NA
Big N Tasty
1 each
NA
Big N Tasty with Cheese
1 each
NA
Crispy Chicken
1 each
NA
Filet-O-Fish
1 each
NA
Chicken McGrill
1 each
NA
Chicken McGrill (Plain w/o Mayo) 1 each
NA
French Fries
French Fries, Small
1 serving NA
French Fries, Medium
1 serving NA
French Fries, Large
1 serving NA
French Fries, Super Size
1 serving NA
Chicken McNuggets/Sauces
Chicken McNuggets
4 pieces
NA
Chicken McNuggets
6 pieces
NA
Chicken McNuggets
9 pieces
NA
Hot Mustard Sauce
1 pkg
NA
Barbeque Sauce
1 pkg
NA
Sweet N Sour Sauce
1 pkg
NA
Honey
1 pkg
NA
Honey Mustard
1 pkg
NA
Light Mayonnaise
1 pkg
NA
Salads and Salad Dressings
Chef Salad
1 serving NA
Garden Salad
1 serving NA
Grilled Chicken Caesar Salad
1 serving NA
Croutons
1 pkg.
NA
Caesar Dressing
1 pkg.
NA
Fat Free Herb Vinaigrette Dressing 1 pkg.
NA
1 pkg.
NA
Ranch Dressing
1 pkg.
NA
Red French Reduced Calorie Dressing 1 pkg.
NA
1000 Island Dressing
1 pkg.
NA
Desserts and Shakes
Fruit n Yogurt Parfait
1 each
NA
Fruit n Yogurt Parfait w/o Granola 1 each
NA
Vanilla Reduced Fat Ice Cream Cone 1 each
NA
Strawberry Sundae
1 each
NA
Hot Caramel Sundae
1 each
NA
Hot Fudge Sundae
1 each
NA
64
www.mcdonalds.com
McDonalds
590
540
590
550
470
450
340
Carbs
(g)
47
39
40
54
45
46
45
Fiber
(g)
NA
NA
NA
NA
NA
NA
NA
Protein
(g)
24
24
27
23
15
26
26
Fat
(g)
34
32
37
27
26
18
7

from Fat Fat (g)
(mg)
(mg)
52
11
85
1090
53
10
80
970
56
12
95
1210
44
4.5
50
1180
50
5
50
890
36
3
60
970
19
1.5
50
890
Exchanges
carb-meat-fat
3c-3m-3f
2.5c-3m-3f
2.5c-3.5m-4f
3c-3m-2f
3c-1m-4f
2.5c-3m
2.5c-3 lm
210
450
540
610
26
57
68
77
NA
NA
NA
NA
3
6
8
9
10
22
26
29
43
44
43
43
1.5
4
4.5
5
0
0
0
0
135
290
350
390
1.5c-2f
3.5c-4f
4.5c-5f
5c-5f
190
290
430
60
45
50
45
50
45
13
20
29
7
10
11
12
3
1
NA
NA
NA
NA
NA
NA
NA
NA
NA
10
15
23
1
0
0
0
0
0
11
17
25
3.5
0
0
0
4.5
4.5
52
53
52
53
0
0
0
81
90
2.5
3.5
5
0
0
0
0
0.5
0.5
35
55
80
5
0
0
0
10
10
360
540
810
240
250
140
0
850
100
1c-1m-1f
1c-2m-2f
2c-3m-3f
.5c-.5f
1c
1c
1c
1f
1f
150
100
100
50
150
35
160
170
130
130
5
4
3
9
5
8
13
3
18
11
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
17
7
17
1
1
0
1
0
0
1
8
6
2.5
1
13
0
11
18
6
9
48
54
23
18
78
0
62
95
42
62
3.5
3
1.5
0
2.5
0
1.5
2.5
1
1.5
95
75
40
0
10
0
15
15
0
15
740
120
240
105
400
260
260
460
360
350
2 lm
1m
2 vlm
.5c
3f
.5c
1c-2f
4f
1c-1f
.5c-2f
380
280
150
290
360
340
76
53
23
50
61
52
NA
NA
NA
NA
NA
NA
10
8
4
7
7
8
5
4
4.5
7
10
12
12
13
27
22
25
32
2
2
3
5
6
9
15
15
20
30
35
30
240
115
75
95
180
170
5c-1f
3.5c
1.5c-1f
3.5c-1f
4c-2f
3.5c-2f
65
www.mcdonalds.com
McDonalds
Food Item
Nuts (on Sundaes)
Butterfinger McFlurry
M&M McFlurry
Nestle Crunch McFlurry
Oreo McFlurry
Baked Apple Pie
Chocolate Chip Cookies
McDonaldland Cookies
Vanilla Shake, Small
Chocolate Shake, Small
Strawberry Shake, Small
Serving Weight
(g)
1 serving NA
1 each
NA
1 each
NA
1 each
NA
1 each
NA
1 each
NA
1 pkg.
NA
1 pkg.
NA
1 each
NA
1 each
NA
1 each
NA
Panda Express
Food Item
Chicken Dishes
Black Pepper Chicken
Orange Chicken
Chicken with Mushrooms
Chicken with String Beans
Spicy Chicken with Peanuts
Beef Dishes
Beef & Broccoli
Pork Dishes
Sweet and Sour Pork
Sweet & Sour Sauce
Vegetable Dishes
Mixed Vegetables
Soups
Hot & Sour Soup
Egg Flower Soup
Chow Mein & Rice
Vegetable Fried Rice
Steamed Rice
Lo Mein
Vegetable Chow Mein
Appetizers
Egg Rolls
66
Calories
40
620
630
630
570
260
280
230
360
360
360
Carbs
(g)
2
90
90
89
82
34
37
38
59
60
60
Fiber
(g)
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
Protein
(g)
2
16
16
16
15
3
3
3
11
11
11
Fat
(g)
3.5
22
23
24
20
13
14
8
9
9
9

from Fat Fat (g)
(mg)
(mg)
79
0
0
55
32
14
70
260
33
15
75
210
34
16
75
230
32
12
70
280
45
3.5
0
200
45
8
40
170
31
2
0
250
23
6
40
250
23
6
40
250
23
6
40
180
Exchanges
carb-meat-fat
1f
6c-3f
6c-4f
6c-4f
5.5c-3f
2.5c-2f
2.5c-2f
2.5c-1f
6c-3f
6c-3f
6c-3f

from Fat Fat (g)
(mg)
(mg)
Exchanges
carb-meat-fat
www.pandaexpress.com
Serving Weight
(g)
Calories
Carbs
(g)
Fiber
(g)
Protein
(g)
Fat
(g)
5 oz.
5 oz.
5 oz.
5 oz.
5 oz.
NA
NA
NA
NA
NA
210
310
170
180
510
11
31
9
12
28
1
0
1
2
5
16
17
12
12
35
10
13
9
9
29
43
38
48
45
51
2
2.5
1.5
1.5
5
50
65
35
35
95
570
420
570
620
1250
1c-2 lm
2c-2m
2m
1c-2 lm
2c-5m
5 oz.
NA
180
13
11
55
2.5
15
910
1c-1m
4 oz.
2 oz.
NA
NA
310
60
8
16
0
0
21
0
20
0
58
0
7
0
75
0
250
150
3m-2f
1c
5 oz.
NA
80
11
34
450
1c
12 oz.
12 oz.
NA
NA
110
80
13
18
0
1
8
3
4
0
33
0
0.5
0
0
0
890
640
1c-1 vlm
1c
8 oz.
8 oz.
8 oz.
8 oz.
NA
NA
NA
NA
410
220
270
300
47
48
37
43
1
1
2
3
8
5
7
8
19
0
10
10
42
0
33
30
3
0
1.5
2
110
0
35
0
440
5
1090
610
3c-1m-2f
3c
2c-1m-1f
3c-2f
2 pieces
NA
190
30
28
490
2c-1f
67
www.pizzahut.com
Pizza Hut
Food Item
Serving Weight
(g)
Calories
Carbs
(g)
Fiber
(g)
Protein
(g)
Fat
(g)

from Fat Fat (g)
(mg)
(mg)
Exchanges
carb-meat-fat
Hand Tossed Pizza Medium Sized
Cheese
Beef Topping
Ham
Pepperoni
Italian Sausage
Pork Topping
Meat Lovers
Veggie Lovers
Pepperoni Lovers
Supreme
Super Supreme
Chicken Supreme
1 slice
1 slice
1 slice
1 slice
1 slice
1 slice
1 slice
1 slice
1 slice
1 slice
1 slice
1 slice
106
134
118
116
134
134
129
126
106
129
139
124
240
330
260
280
340
320
320
220
250
270
290
230
28
29
28
28
28
29
28
29
27
29
29
29
2
3
2
2
2
3
2
2
2
3
2
2
12
16
14
13
16
16
14
9
11
13
13
13
10
17
10
13
18
16
17
8
11
12
14
7
38
46
35
42
48
45
48
33
40
40
43
27
5
8
5
6
8
7
7
3
4.5
5
6
3.5
10
25
20
20
30
25
30
5
15
20
25
15
650
880
800
790
910
920
900
580
730
730
850
650
2c-2m
2c-2m
2c-2m
2c-2m
2c-2m
2c-2m
2c-2m
2c-1m
2c-2m
2c-2m
2c-2m
2c-2m
1 slice
1 slice
1 slice
1 slice
1 slice
1 slice
1 slice
1 slice
1 slice
1 slice
1 slice
1 slice
85
106
82
81
106
106
116
115
97
117
130
113
200
270
170
190
290
270
310
190
250
250
280
200
22
22
21
21
22
22
22
24
22
23
23
23
2
2
2
2
2
2
2
2
2
2
2
2
10
13
9
9
12
13
14
8
12
12
13
12
9
15
7
9
17
14
19
7
13
13
15
7
41
50
37
43
53
47
55
33
47
47
48
32
5
7
3.5
4
7
6
8
3
6
6
6
3.5
10
25
15
15
30
25
35
5
20
20
25
20
590
750
610
610
800
820
910
520
760
710
840
620
1c-1m-1f
1c-2m-1f
1c-1m
1c-1m-1f
1c-2m-1f
1c-2m-1f
1c-2m-2f
1c-1m-1f
1c-2m
1c-2m
1c-2m-1f
1c-2m
1 slice
1 slice
1 slice
1 slice
1 slice
1 slice
1 slice
1 slice
1 slice
1 slice
1 slice
1 slice
110
123
107
106
123
123
133
130
122
133
143
128
290
330
260
280
340
320
360
270
330
320
340
270
28
29
28
28
29
29
29
30
29
29
30
29
2
3
2
2
2
3
3
3
2
3
3
2
12
14
11
11
13
13
14
10
14
13
14
13
14
18
12
14
20
17
21
12
18
17
18
12
43
49
42
45
53
48
53
40
49
48
48
40
6
7
4
5
7
6
7
4
7
6
6
4
10
20
15
15
25
20
30
5
20
20
25
15
590
690
610
610
720
730
840
510
760
670
780
580
2c-2m
2c-2m-1f
2c-2m
2c-2m
2c-2m-1f
2c-2m
2c-2m-1f
2c-2m
2c-2m-1f
2c-2m-1f
2c-2m-1f
2c-2m
Thin n Crispy Pizza Medium Sized
Cheese
Beef Topping
Ham
Pepperoni
Italian Sausage
Pork Topping
Meat Lovers
Veggie Lovers
Pepperoni Lovers
Supreme
Super Supreme
Chicken Supreme
Pan Pizza Medium Sized
Cheese
Beef Topping
Ham
Pepperoni
Italian Sausage
Pork Topping
Meat Lovers
Veggie Lovers
Pepperoni Lovers
Supreme
Super Supreme
Chicken Supreme
The Sicilian Pizza
68
69
www.pizzahut.com
Pizza Hut
Food Item
Cheese
Beef Topping
Ham
Pepperoni
Italian Sausage
Pork Topping
Meat Lovers
Veggie Lovers
Pepperoni Lovers
Supreme
Super Supreme
Chicken Supreme
Stuffed Crust Pizza Large Sized
Cheese
Beef Topping
Ham
Pepperoni
Italian Sausage
Pork Topping
Meat Lovers
Veggie Lovers
Pepperoni Lovers
Supreme
Super Supreme
Chicken Supreme
Serving Weight
(g)
1 slice
115
1 slice
111
1 slice
108
1 slice
110
1 slice
124
1 slice
125
1 slice
133
1 slice
132
1 slice
125
1 slice
134
1 slice
142
1 slice
130
1 slice
1 slice
1 slice
1 slice
1 slice
1 slice
1 slice
1 slice
1 slice
1 slice
1 slice
1 slice
157
166
156
154
166
166
190
188
176
191
204
186
Calories
290
260
257
280
333
320
350
270
320
310
340
270
Carbs
(g)
31
31
30
31
31
31
31
32
31
32
32
32
Fiber
(g)
2
2
2.6
2
2.8
2
2
2
2
2
2
2
Protein
(g)
12
11
11
10
13
13
14
12
13
12
13
12
Fat
(g)
13
11
10
13
18
16
19
11
16
15
18
11
360
390
330
360
400
380
470
340
420
410
430
350
39
40
39
39
40
40
40
42
40
41
41
41
3
3
3
3
3
3
3
3
3
3
3
3
18
19
18
17
19
19
22
16
21
20
21
21
16
18
13
16
20
18
25
14
21
20
22
13
Starbucks
Food Item
70
Beverages
Americano
Latte, Whole Milk
Latte, 2% Fat Milk
Latte, Nonfat Milk
Latte, Soymilk
Latte, Breve (half & half)
Mocha, Whole Milk
Mocha, 2% Fat Milk
Mocha, Nonfat Milk
Mocha, Soymilk

from Fat Fat (g)
(mg)
(mg)
40
6
10
630
38
4.5
15
640
35
4.9
14
745
42
5
15
630
49
7.4
24
855
45
6
20
750
49
7
25
830
37
4
15
620
45
7
20
780
44
6
15
690
48
6
20
780
37
4
15
620
40
42
35
40
45
43
48
37
45
44
46
33
8
8
6
7
8
8
11
6
9
9
9
6
25
30
30
30
35
30
50
20
40
35
40
35
1090
1150
1130
1120
1180
1190
1430
1030
1350
1220
1360
1130
Exchanges
carb-meat-fat
2c-2m
2c-2m
2c-2m
2c-2m
2c-2m-1f
2c-2m
2c-2m-1f
2c-2m
2c-2m
2c-2m
2c-2m-1f
2c-2m
2c-2m-1f
3c-2m
2c-2m
2c-2m-1f
3c-2m
3c-2m
3c-3m3c-2 lm
3c-2m
3c-2m
3c-2m-1f
3c-2m
www.starbucks.com
Serving Weight
(g)
16 oz.
16 oz.
16 oz.
16 oz.
16 oz.
16 oz.
16 oz.
16 oz.
16 oz.
16 oz.
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
Calories
Carbs
(g)
Fiber
(g)
Protein
(g)
Fat
(g)
15
270
220
160
150
570
370
340
290
320
3
22
22
23
10
16
40
40
40
44
0
0
0
0
5
0
2
2
2
4
1
15
15
15
13
15
13
13
14
9
0
14
7
1
8
42
21
16
11
14

from Fat Fat (g)
(mg)
(mg)
0
48
32
3
47
67
51
44
34
38
0
NA
NA
NA
NA
NA
NA
NA
NA
NA
0
60
35
10
0
210
75
55
40
35
15
210
220
220
55
210
160
160
170
160
Exchanges
carb-meat-fat
free
1c-2m-1f
1c-2m
1c-2 lm
.5c-2 lm
1c-2m-8f
3c-1m-1f
3c-1m-1f
3c-1m
3c-1m
71
Food Item
Calories
Serving Weight
(g)
Mocha, Breve (half & half)
16 oz.
NA
Cappuccino, Whole Milk
16 oz.
NA
Cappuccino, 2% Fat Milk
16 oz.
NA
Cappuccino, Nonfat Milk
16 oz.
NA
Cappuccino, Soymilk
16 oz.
NA
Caramel Macchiato, Whole Milk
16 oz.
NA
Caramel Macchiato, 2% Fat Milk 16 oz.
NA
Caramel Macchiato, Nonfat Milk 16 oz.
NA
Caramel Macchiato, Soymilk
16 oz.
NA
Caramel Macchiato, Breve
(half & half)
16 oz.
NA
Eggnog Latte, Whole Milk
16 oz.
NA
Eggnog Latte, Nonfat Milk
16 oz.
NA
Espresso Solo
NA
NA
Espresso Doppio
NA
NA
Hot Chocolate, Whole Milk
16 oz.
NA
Steamed Cider
16 oz.
NA
Tazo Chai
16 oz.
NA
White Chocolate Mocha, Whole Milk 16 oz.
NA
White Chocolate Mocha, 2% Fat Milk 16 oz.
NA
White Chocolate Mocha, Nonfat Milk 16 oz.
NA
White Chocolate Mocha, Soymilk 16 oz.
NA
White Chocolate Mocha, Breve
16 oz.
NA
White Hot Chocolate
16 oz.
NA
Iced Cafe Americano
16 oz.
NA
Iced Caf Latte, Whole Milk
16 oz.
NA
Iced Caf Latte, 2% Fat Milk
16 oz.
NA
Iced Caf Latte, Nonfat Milk
16 oz.
NA
Iced Caf Latte, Soymilk
16 oz.
NA
Iced Caf Mocha, Whole Milk
16 oz.
NA
Iced Tazo Chai, Whole Milk
16 oz.
NA
Iced White Chocolate Mocha, Whole 16 oz.
NA
Frappuccino, Caramel
16 oz.
NA
Frappuccino, Chocolate Brownie 16 oz.
NA
Frappuccino, Coffee
16 oz.
NA
Frappuccino, Eggnog
16 oz.
NA
Frappuccino, Espresso
16 oz.
NA
Frappuccino, Mocha
16 oz.
NA
TazoBerry
16 oz.
NA
TazoBerry & Cream
16 oz.
NA
72
www.starbucks.com
Starbucks
580
180
140
110
100
250
225
190
210
Carbs
(g)
36
15
15
15
7
36
36
36
44
Fiber
(g)
2
0
0
0
4
0
0
0
2
Protein
(g)
13
10
10
10
8
9
9
9
7
Fat
(g)
40
9
5
NA
5
9
5
1
3
420
500
460
5
10
450
230
320
480
450
400
430
690
530
15
160
130
100
90
310
320
320
350
490
270
330
230
290
210
500
37
49
49
1
2
49
57
52
60
61
61
65
56
63
3
13
14
14
6
36
66
52
61
88
55
57
46
61
53
63
0
0
0
0
0
2
0
0
0
0
0
2
0
0
0
0
0
0
3
2
0
0
0
2
0
0
0
0
0
0
10
17
17
0
1
15
0
8
15
15
15
11
15
17
1
9
9
9
7
9
6
10
6
7
4
6
3
5
<1
3
24
27
22
0
0
24
0
9
20
16
11
13
40
23
0
8
4.5
0
4.5
16
5
8
9
14
3.5
9
3
4
0
23

from Fat Fat (g)
(mg)
(mg)
62
NA
180
160
44
NA
35
135
32
NA
20
140
NA
NA
5
140
45
NA
NA
35
32
NA
35
135
20
NA
20
140
5
NA
5
140
12
NA
0
140
52
48
43
0
0
47
0
25
38
31
25
28
52
40
0
44
31
0
44
45
14
22
23
27
11
24
11
12
0
42
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
120
195
175
0
0
90
0
35
75
60
40
35
185
90
0
35
20
5
0
60
20
30
35
35
15
45
10
15
0
105
135
230
240
0
0
200
20
135
280
280
280
280
280
320
15
130
130
135
35
105
90
220
290
350
270
290
230
270
45
90
Exchanges
carb-meat-fat
2c-2m-6f
1c-2f
1c-1f
1c
2f
2c-1m
2c-1m
2c-1m
3c-1 lm
2c-1m-4f
3c-2m-3f
3c-2m-2f
free
free
3c-2m-1f
4c
4c
4c-2m
4c-2m
4c-2 lm
4c-2 lm
4c-2m-5f
4c-2m-2f
free
1c-1m
1c-1 lm
1c
.5c-1f
2c-1m-2f
4c
4c
4c
6c
4c
4c
3c
4c
4c
4c-4f
73
Starbucks
Food Item
www.starbucks.com
Serving Weight
(g)
Beverage Additions
Vanilla Syrup
4 pumps
Hazelnut Syrup
4 pumps
Mocha Syrup
4 pumps
Caramel Sauce
Drizzle
Sweetened Whipped Cream Topping 1 serving
Power Packet
1 serving
To estimate other size drinks:
Short
8 oz. 50% Grande
Tall
12 oz. 75% Grande
Grande
16 oz.
NA
NA
NA
NA
NA
NA
Venti (hot)
Venti (iced)
Calories
Carbs
(g)
Fiber
(g)
Protein
(g)
Fat
(g)
80
80
100
10
100
110
21
21
24
2
2
23
0
0
2
0
0
1
0
0
2
1
1
4
0
0
2
0
10
0
74
Classic Sandwiches
BMT
Cold Cut Trio
Meatball
Seafood and Crab
Steak & Cheese
SUBWAY Melt
Tuna
Select Sandwiches
Asiago Caesar Chicken
Honey Mustard Melt
Horseradish Roast Beef
Southwest Steak & Cheese
Horseradish Steak & Cheese
Honey Mustard Turkey with Cucumber
Southwest Chicken
Caesar Italian BMT
7 Under 6 Sandwiches
Ham
Roast Beef
Roasted Chicken Breast
SUBWAY Club
Turkey Breast
Turkey Breast & Ham

from Fat Fat (g)
(mg)
(mg)
0
0
20
0
90
0
NA
NA
NA
NA
NA
NA
0
0
0
0
40
5
0
0
0
0
10
20
Exchanges
carb-meat-fat
1c
1c
1c
free
2f
1c
20 oz. 125% Grande

24 oz. 150% Grande
Subway
Food Item
www.subwaycom
Serving Weight
(g)
Calories
Carbs
(g)
Fiber
(g)
Protein
(g)
Fat
(g)

from Fat Fat (g)
(mg)
(mg)
Exchanges
carb-meat-fat
6" sub
6" sub
6" sub
6" sub
6" sub
6" sub
6" sub
250
254
284
252
253
256
252
453
415
501
378
362
384
419
40
40
46
46
41
40
39
3
3
4
3
4
3
3
21
19
23
14
23
22
18
24
20
25
16
13
15
21
48
43
45
38
32
35
45
8
7
10
4.5
4.5
5
5
56
57
56
24
37
44
42
1740
1670
1350
1270
1200
1720
1180
2c-3m-1.5f
2c-2m-2.5f
3c-3m-1f
3c-2m
2c-3m
2c-3m
2c-2m-2.5f
6" sub
6" sub
6" sub
6" sub
6" sub
6" sub
6" sub
6" sub
244
258
230
255
254
232
229
254
391
376
401
412
468
275
362
530
41
47
42
42
43
46
40
41
3
3
3
4
4
2
2
3
22
22
18
22
22
16
21
22
15
11
17
18
22
3.5
13
31
35
26
38
39
42
11
32
53
3
5
3
6
6
1
2.5
10
47
44
27
44
44
20
43
66
1000
1590
880
1120
1110
990
960
1840
2c-3m
3c-3 lm
2c-2m-2f
2c-3m
2c-3m-2f
3c-2 vlm
2c-3m
2c-3m-3f
6" sub
6" sub
6" sub
6" sub
6" sub
6" sub
219
220
234
253
220
229
261
264
311
294
254
267
39
39
40
40
39
40
3
3
3
3
3
3
17
18
25
22
16
18
4.5
4.5
6
5
3.5
4.5
16
15
17
15
12
15
1.5
1
1.5
1.5
1
1
25
20
48
33
20
26
1260
840
880
1250
1000
1210
2c-2 lm
2c-2 lm
2c-3 lm
2c-3 lm
2c-2 lm
2c-2m
75
www.subway.com
Subway
Food Item
Veggie Delite
Deli Sandwiches
Ham
Roast Beef
Tuna
Turkey Breast
Breakfast Sandwiches
Cheese & Egg
Bacon & Egg
Ham & Egg
Western Egg
Classic Salads
BMT
Cold Cut Trio
Meatball
Seafood & Crab
Steak & Cheese
SUBWAY Melt
Tuna
7 Under 6 Salads
Ham
Roast Beef
Roasted Chicken Breast
SUBWAY Club
Turkey Breast
Turkey Breast & Ham
Veggie Delite
Breads
Italian (White)
Wheat
Parmesan Oregano
Hearty Italian
Sesame Italian
Sourdough
Deli Style Roll
Country Wheat
Asiago
Condiments and Extras
Vinegar
Mustard
76
Serving Weight
(g)
6" sub
163
Calories
200
Carbs
(g)
37
Fiber
(g)
3
Protein
(g)
7
Fat
(g)
2.5

from Fat Fat (g)
(mg)
(mg)
11
0.5
0
500
Exchanges
carb-meat-fat
2c-1m
1 each
1 each
1 each
1 each
147
157
173
157
194
206
309
200
30
31
31
31
2
2
2
2
10
12
12
12
3.5
4
15
3.5
16
17
44
16
1
1
4
1
12
13
26
13
750
600
810
700
2c-1 lm
2c-1 lm
2c-1m-2f
2c-1 lm
1 each
1 each
1 each
1 each
130
127
147
167
302
305
291
285
29
29
30
31
1
1
1
2
13
13
15
13
15
15
12
12
45
44
37
38
4.5
4
3
2.5
187
184
189
182
520
500
700
510
2c-2m
2c-2m
2c-2m
2c-2m
1 each
1 each
1 each
1 each
1 each
1 each
1 each
312
316
346
314
315
318
314
272
234
320
197
181
203
238
11
11
17
17
12
11
10
3
3
4
4
4
3
3
16
14
17
9
17
17
13
19
15
20
11
8
10
16
63
58
56
50
40
44
61
7
6
9
3.5
3.5
4.5
4
56
57
56
24
37
44
42
1440
1370
1050
970
890
1410
880
1c-2m-1f
1c-2m
1c-2m-2f
1c-1m-1f
1c-2 lm
.5c-2m
.5c-2m-1f
1 each
1 each
1 each
1 each
1 each
1 each
1 each
289
290
304
323
290
299
233
112
114
137
145
105
117
50
11
11
12
12
11
11
9
3
3
3
3
3
3
3
11
12
16
17
11
13
2
3
3
3
3.5
2
3
1
24
24
20
22
17
23
18
1
0.5
0.5
1
0
0.5
0
25
20
36
33
20
26
0
1070
660
730
1070
820
1030
310
.5c-1m
.5c-1m
.5c-2 lm
.5c-2 lm
.5c-1m
.5c-2 vlm
.5c
6" serv.
6" serv.
6" serv.
6" serv.
6" serv.
6" serv.
6" serv.
6" serv.
6" serv.
75
81
79
79
80
73
62
87
86
178
186
195
191
210
265
150
206
220
33
36
34
36
34
49
27
39
34
2
3
2
2
2
2
1
3
2
7
7
8
7
8
10
5
8
9
2
1.5
3
2
4.5
3
2.5
2.5
5
10
7
14
10
19
10
15
11
20
0.5
0.5
0.5
0.5
0.5
1.5
0.5
0.5
3
0
0
4
0
0
0
0
0
8
350
360
400
350
360
460
260
360
460
2c-.5f
2c-.5f
2c-1f
2c-.5f
2c-1f
3c-1f
2c
2c-.5f
2c-1f
1 tsp
2 tsp
8
10
1
8
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
115
free
free
77
www.subway.com
Subway
Food Item
78
Light Mayonnaise
Mayonnaise
Bacon
Olive Oil Blend
Processed American Cheese
Provolone Cheese
Swiss Cheese
Processed Pepperjack Cheese
Cheddar Cheese
Select Sauces
Asiago Caesar
Honey Mustard
Horseradish
Southwest
Salad Dressings
Fat Free French
Fat Free Italian
Fat Free Ranch
Vegetables
Lettuce
Tomato
Onions
Green Peppers
Pickles
Olives
Cucumbers
Soup
Roasted Chicken Noodle
Vegetable Beef
Golden Broccoli Cheese
Cream of Potato with Bacon
Cheese with Ham and Bacon
Minestrone
New England Style Clam Chowder
Chicken and Dumpling
Potato Cheese Chowder
Tomato Bisque
Brown and Wild Rice with Chicken
Black Bean
Hearty Chili Beef
Cream of Broccoli
Serving Weight
(g)
1 tblsp
15
1 tblsp
15
2 strips
8
1 tsp
14
2 triangle
11
2 pieces
14
2 triangle
14
2 triangle
12
2 triangle
15
Calories
46
111
45
90
41
51
53
40
60
Carbs
(g)
1
0
0
0
0
0
0
0
0
Fiber
(g)
0
0
0
0
0
0
0
0
0
Protein
(g)
0
0
2
0
2
4
4
2
4
Fat
(g)
5
12
4
10
3.5
4
4
3.5
5

from Fat Fat (g)
(mg)
(mg)
98
1
6
100
97
3
9
80
80
1.5
8
180
100
2
0
0
77
2
10
200
71
2
11
125
68
2.5
13
30
79
2
11
210
75
3
15
95
Exchanges
carb-meat-fat
1f
2f
1f
2f
1f
1f
1f
1f
1f
1 tblsp
1 tblsp
1 tblsp
1 tblsp
15
15
15
15
77
20
100
61
1
5
2
1
0
0
0
0
1
0
0
0
8
0
9
6
94
0
81
89
1.5
0
1.5
1
7
0
5
5
160
100
130
130
1.5f
free
2f
1f
2 oz.
2 oz.
2 oz.
57
57
57
70
20
60
17
4
14
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
390
610
530
1c
free
1c
1 serving
3 wheels
1 serving
3 strips
3 chips
3 rings
3 slices
21
34
14
7
9
3
17
3
7
5
2
1
3
2
0
2
1
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
125
25
0
free
free
free
free
free
free
free
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
240
240
240
240
240
240
240
240
240
240
240
240
240
240
90
90
180
210
230
70
140
130
210
90
190
180
250
130
7
14
12
20
13
11
19
16
22
15
17
27
31
12
1
2
9
4
2
0
1
1
2
3
2
15
9
1
7
5
6
5
8
3
5
7
7
1
6
9
15
4
4
1.5
12
12
16
1
4.5
4.5
10
2.5
11
4.5
7
7
40
15
60
51
63
13
29
31
43
25
52
23
25
48
1
0.5
4
4
6
0
1
2.5
7
0.5
4.5
2
3
2
20
5
10
20
20
5
15
30
25
0
20
5
20
15
1180
1340
910
970
1270
1030
900
1030
1010
750
990
1160
1450
890
1m-.5f
1c
.5c-2f
1c-3f
.5c-1m-3f
1c
1c-1f
1c-1f
1c-3f
1c
1c-2f
1c-2f
1c-2m
1c-1f
79
Subway
Food Item
Cookies
Chocolate Chip
Oatmeal Raisin
Peanut Butter
M&M
White Macadamia Nut
Sugar
Chocolate Chunk
Fruizle Express Drink
Berry Lishus
Sunrise Refresher
Pineapple Delight
Peach Pizazz
Taco Bell
Food Item
80
Tacos
Taco
Taco Supreme
Soft Taco Beef
Soft Taco Chicken
Soft Taco Steak
Double Decker Taco
Double Decker Taco Supreme
Burritos
Bean Burrito
7-Layer Burrito
Chili Cheese Burrito
Burrito Supreme - Beef
Burrito Supreme - Chicken
Burrito Supreme - Steak
Double Burrito Supreme - Beef
Double Burrito Supreme - Chicken
Double Burrito Supreme - Steak
Fiesta Burrito Beef
Fiesta Burrito Chicken
Fiesta Burrito Steak
Grilled Stuft Burrito Beef
Grilled Stuft Burrito Chicken
Chalupas
Chalupa Supreme - Beef
www.subway.com
Serving Weight
(g)
Calories
Carbs
(g)
Fiber
(g)
Protein
(g)
Fat
(g)

from Fat Fat (g)
(mg)
(mg)
Exchanges
carb-meat-fat
1 each
1 each
1 each
1 each
1 each
1 each
1 each
48
48
48
48
48
48
48
209
197
220
210
221
222
210
29
29
26
29
27
28
30
1
1
1
1
1
1
1
3
3
3
2
2
2
2
10
8
12
10
12
12
10
43
37
49
43
49
49
43
3.5
2
3
3
3
3
3
12
14
0
13
13
18
12
135
180
200
135
140
170
150
2c-1f
2c-1f
2c-2f
2c-1f
2c-2f
2c-2f
2c-1f
Small
Small
Small
Small
369
341
369
341
113
119
133
103
28
29
33
26
1
1
1
0
1
1
1
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
30
20
25
25
2c
2c
2c
2c
www.tacobell.com
Serving Weight
(g)
Calories
Carbs
(g)
Fiber
(g)
Protein
(g)
Fat
(g)

from Fat Fat (g)
(mg)
(mg)
Exchanges
carb-meat-fat
1 serving
1 serving
1 serving
1 serving
1 serving
1 serving
1 serving
78
114
99
99
99
163
199
210
260
210
190
280
380
420
18
20
20
19
20
43
45
3
4
3
2
2
9
10
9
10
11
13
12
15
15
12
16
10
7
17
17
21
51
55
43
33
55
40
45
4
6
4
2.5
4
5
8
30
40
30
35
35
30
40
330
350
570
480
630
740
760
1c-1m-1f
1c-1m-1.5f
1c-1m-1f
1c-1m-1f
1c-1m-3f
3c-2m
3c-2m-1f
1 serving
1 serving
1 serving
1 serving
1 serving
1 serving
1 serving
1 serving
1 serving
1 serving
1 serving
1 serving
1 serving
1 serving
199
284
142
248
248
248
291
255
248
184
184
184
326
326
370
520
330
430
410
420
510
460
470
380
370
370
730
690
54
65
40
50
49
48
52
50
48
49
48
47
75
73
12
13
4
9
8
8
11
3
3
4
3
3
11
8
13
16
13
17
20
21
23
27
28
14
17
18
27
33
12
22
13
18
16
16
23
17
18
15
12
12
35
29
29
38
35
38
35
34
41
33
34
36
29
29
43
38
3.5
7
5
7
6
6
9
6
7
5
3.5
4
11
8
10
25
25
40
45
35
60
70
55
30
35
25
65
70
1080
1270
900
1210
1120
1140
1500
1200
1230
1100
1000
1020
2090
1900
3c-2m
4c-2m-1f
2c-2m
3c-2m-1f
3c-2m-1f
3c-2m-1f
3c-3m-1f
3c-3m
3c-3m
3c-2m
3c-2m
3c-2m
4c-4m-2f
4c-4m-2f
1 serving
156
380
29
14
23
54
40
580
2c-2m-1f
81
Taco Bell
Food Item
82
Serving Weight
(g)
Chalupa Supreme Chicken
1 serving 156
Chalupa Supreme Steak
1 serving 156
Chalupa Baja Beef
1 serving 156
Chalupa Baja Chicken
1 serving 156
Chalupa Baja Steak
1 serving 156
Chalupa Nacho Cheese Beef
1 serving 156
Chalupa Nacho Cheese Chicken 1 serving 156
Chalupa Nacho Cheese Steak 1 serving 156
Gorditas
Gordita Supreme Beef
1 serving 156
Gordita Supreme Chicken
1 serving 156
Gordita Supreme Steak
1 serving 156
Gordita Baja Beef
1 serving 156
Gordita Baja Chicken
1 serving 156
Gordita Baja Steak
1 serving 156
Gordita Nacho Cheese Beef
1 serving 156
Gordita Nacho Cheese Chicken 1 serving 156
Gordita Nacho Cheese Steak
1 serving 156
Cheesy Gordita Crunch
1 serving 184
Cheesy Gordita Crunch Supreme 1 serving 220
Nachos and Sides
Nachos
1 serving
99
Nachos Supreme
1 serving 199
Nachos BellGrande
1 serving 312
Mucho Grande Nachos
1 serving 511
Pintosn Cheese
1 serving 128
Mexican Rice
1 serving 135
Cinnamon Twists
1 serving
35
Specialties
Zesty Chicken Border Bowl w/ Dressing 1 serving 411
Zesty Chicken Border Bowl w/o Drsng 1 serving 369
Tostada
1 serving 177
Mexican Pizza
1 serving 213
Enchirito Beef
1 serving 213
Enchirito Chicken
1 serving 213
Enchirito Steak
1 serving 213
MexiMelt
1 serving 135
Taco Salad with Salsa
1 serving 539
Taco Salad with Salsa without Shell 1 serving 468
Cheese Quesadilla
1 serving 142
Chicken Quesadilla
1 serving 182
www.tacobell.com
Calories
360
360
420
400
400
370
350
350
Carbs
(g)
28
27
30
28
27
30
29
28
Fiber
(g)
2
2
3
2
2
3
2
1
Protein
(g)
17
17
14
17
17
13
16
16
Fat
(g)
20
20
27
24
24
22
19
19

from Fat Fat (g)
(mg)
(mg)
50
7
45
490
50
7
35
500
58
7
35
760
54
5
40
660
54
6
30
680
54
6
25
740
49
4.5
25
640
49
4.5
20
660
Exchanges
carb-meat-fat
2c-2m-1f
2c-2m-1f
2c-2m-2f
2c-2m-2f
2c-2m-2f
2c-2m-1f
2c-2m-1f
2c-2m-1f
300
300
300
360
340
340
310
290
290
560
610
27
28
27
29
28
28
30
29
28
44
47
3
3
3
4
3
3
4
3
2
6
6
17
16
17
13
16
15
13
15
16
21
22
14
13
14
21
18
18
15
13
13
33
37
42
39
42
53
48
48
44
40
40
53
55
5
5
5
5
4
4
4
2.5
3
11
13
35
45
35
35
40
35
25
25
20
60
70
550
530
550
810
710
760
780
690
700
980
990
2c-2m
2c-2m
2c-2m
2c-2m-1f
2c-2m-1f
2c-2m-1f
2c-2m
2c-2m
2c-2m
3c-3m-2f
3c-3m-3f
320
440
760
1320
180
190
150
34
44
83
116
18
23
27
3
9
17
18
10
<1
<1
5
14
20
31
9
5
1
18
24
39
82
8
9
4.5
51
49
46
56
40
43
27
4
7
11
25
4
3.5
1
<5
35
35
75
15
15
0
560
800
1300
2670
640
750
190
2c-4f
2c-2m-3f
4c-3m-5f
6c-4m-12f
1c-1m-1f
1c-2f
2c
720
460
250
540
370
350
350
290
850
400
490
540
58
55
27
42
33
32
31
22
69
31
39
40
10
10
11
8
9
7
7
4
16
15
4
4
22
20
10
20
18
21
22
15
30
24
19
28
45
19
12
35
19
16
16
15
52
22
28
30
56
37
43
58
46
41
41
47
55
50
51
50
9
5
4.5
10
9
8
8
7
14
10
11
12
65
30
15
45
50
55
45
45
70
70
55
80
1670
1450
640
1040
1300
1210
1220
830
2250
1510
1080
1270
3c-3m-6f
3c-3m
1c-1m-2f
2c-3m-3f
1c-2m-3f
1c-3m-1f
1c-3m-1f
1c-2m-1f
4c-4m-5f
1c-3m-2f
2c-2m-4f
2c-4m-1f
83
Wendys
Food Item
www.wendys.com
Serving Weight
(g)
Sandwiches
Classic Single with Everything
1 each
Big Bacon Classic
1 each
Jr. Hamburger
1 each
Jr. Cheeseburger
1 each
Jr. Bacon Cheeseburger
1 each
Jr. Cheeseburger Deluxe
1 each
Hamburger, Kids Meal
1 each
Cheeseburger, Kids Meal
1 each
1 each
Chicken Breast Fillet Sandwich
1 each
1 each
Spicy Chicken Sandwich
1 each
Sandwich Components
Quarter Pound Hamburger Patty 1 each
Two Ounce Hamburger Patty
1 each
Grilled Chicken Fillet
1 piece
Breaded Chicken Fillet
1 piece
Spicy Chicken Fillet
1 piece
Kaiser Bun
1 each
Sandwich Bun
1 each
American Cheese
1 slice
American Cheese, Jr.
1 slice
Bacon
1 piece
Honey Mustard, Reduced Calorie 1 tsp.
Ketchup
1 tsp.
Lettuce
1 leaf
Mayonnaise
1.5 tsp.
Mustard
0.5 tsp.
Onions
4 rings
Pickles
4 slices
Tomatoes
1 slice
Salads
Caesar Side Salad
1 each
Side Salad
1 each
Deluxe Garden Salad
1 each
1 each
Taco Salad
1 each
Taco Chips
15 each
Soft Breadstick
1 each
84
Calories
Carbs
(g)
Fiber
(g)
Protein
(g)
Fat
(g)

from Fat Fat (g)
(mg)
(mg)
Exchanges
carb-meat-fat
218
282
117
129
165
179
110
122
188
207
215
212
410
580
270
310
380
350
270
310
300
430
470
410
37
46
34
34
34
36
33
33
36
46
47
43
2
3
2
2
2
2
1
2
2
2
2
2
25
34
14
17
20
18
14
17
24
27
30
28
19
30
9
12
19
16
9
12
7
16
20
14
42
47
30
35
45
41
30
35
21
33
38
31
7
12
3
6
7
6
3
6
1.5
3
4.5
2.5
70
100
30
45
55
50
30
45
55
55
65
65
920
1460
620
800
870
860
620
800
740
750
940
1280
2c-3m
3c-4m-1f
2c-2 lm
2c-2m
2c-3m
2c-2m-1f
2c-2 lm
2c-2m
2c-3 lm
3c-3m
3c-4 lm
3c-4 lm
74
37
82
99
104
71
58
18
12
4
7
7
15
9
5
13
11
26
200
100
110
230
210
200
160
70
45
20
25
10
0
30
5
5
0
5
0
0
1
13
10
38
31
0
0
0
2
2
0
1
0
1
0
1
0
0
0
0
0
1
1
0
0
0
0
0
0
0
0
0
0
0
19
9
19
22
22
6
5
4
3
1
0
0
0
0
0
0
0
0
14
7
3.5
11
9
2.5
2
6
3.5
1.5
1.5
0
0
3
0
0
0
0
63
63
29
43
39
11
11
77
70
68
54
0
0
90
0
0
0
0
6
3
1
2
1.5
0.5
0
3.5
2.5
0.5
0
0
0
0
0
0
0
0
65
30
55
50
60
0
0
15
10
5
0
0
0
5
0
0
0
0
290
150
400
390
920
340
300
260
170
90
40
80
0
60
50
0
140
0
2m-1f
1m-1f
2lm
3m
3m
2c-1f
2c
1m
.5m
.5f
.5f
free
free
.5f
free
free
free
free
92
155
270
344
468
42
44
110
60
110
200
380
210
130
6
5
10
10
28
28
23
1
2
4
4
8
2
1
9
4
7
27
26
3
4
5
3
6
7
19
9
3
41
45
49
32
45
39
21
2.5
0.5
1
1.5
10
1.5
0.5
15
0
0
55
65
0
5
380
160
320
780
1040
160
250
1m-1f
1f
1m-1f
3m
3m-1f
2c-1f
1c-1f
85
www.wendys.com
Wendys
Food Item
Salad Dressings
Blue Cheese
French
French, Fat Free
Italian Caesar
Italian, Reduced Fat
Hidden Valley Ranch
Hidden Valley Ranch, Reduced Fat
Thousand Island
Sides
French Fries, Kids
French Fries, Medium
French Fries, Biggie
French Fries, Great Biggie
Hot Stuffed Baked Potato, Plain
Hot Stuffed Baked Potato,
Bacon & Cheese
Broccoli & Cheese
Sour Cream & Chive
Whipped Margarine
Chili, Small
Chili, Large
Cheddar Cheese, Shredded
Saltine Crackers
Crispy Chicken Nuggets, 5 piece
Crispy Chicken Nuggets, 4 piece
Kids Meal
Barbecue Sauce
Honey Mustard Sauce
Sweet & Sour Sauce
Desserts
Frosty, Junior
Frosty, Small
Frosty, Medium
86
Serving Weight
(g)
Calories
Carbs
(g)
Fiber
(g)
Protein
(g)
Fat
(g)

from Fat Fat (g)
(mg)
(mg)
Exchanges
carb-meat-fat
1 pkt.
1 pkt.
1 pkt.
1 pkt.
1 pkt.
1 pkt.
1 pkt.
1 pkt.
57
57
57
43
57
57
57
57
360
250
70
230
80
200
120
260
1
13
18
1
6
3
4
7
0
0
0
0
0
0
0
0
2
0
0
1
0
1
1
1
38
21
0
24
7
20
11
25
95
76
0
94
79
90
83
87
7
3
0
4
1
3
2
4
30
0
0
25
0
25
20
20
350
670
300
350
690
410
470
380
8f
1c-4f
1c
5c
2f
5f
3f
6f
3.2 oz.
5.0 oz.
5.6 oz.
6.7 oz.
1 ea.
91
142
159
190
284
270
420
470
570
310
35
55
61
73
72
3
5
6
7
6
4
6
7
8
7
13
20
23
27
0
43
43
44
43
0
2
3
3.5
4
0
0
0
0
0
0
85
130
150
180
25
2c-2f
4c-2f
4c-3f
4c-5f
4c
1 ea.
380
530
78
16
17
29
25
820
5c-2m
1 ea.
411
470
80
14
27
470
5c-2f
1 ea.
1 pkt.
8 oz.
12 oz.
2 Tbsp.
2 each
5 pieces
312
14
227
340
17
6
75
370
70
210
310
70
25
230
72
0
21
32
1
4
11
7
0
5
7
0
0
0
7
0
15
23
4
1
11
5
7
7
10
6
0.5
16
12
90
30
29
77
18
63
4
1.5
2.5
3.5
3.5
0
3
15
0
30
45
15
0
30
75
115
800
1190
110
80
470
4c-1f
2f
1c-2 lm
1c-3m
2f
.5c
1c-2m
4 pieces
1 pkt.
1 pkt.
1 pkt.
60
28
28
28
190
45
130
50
9
10
6
12
0
0
0
0
9
1
0
0
13
0
12
0
62
0
83
0
2.5
0
2
0
25
0
10
0
380
160
220
120
1m-2f
.5c
3f
1c
6 oz.
12 oz.
16 oz.
113
227
298
170
330
440
26
56
73
0
0
0
4
8
11
4
8
11
21
22
23
2.5
5
7
20
35
50
100
200
260
1c-1f
4c
5c-1f
87
References
Notes
American Association of Diabetes Educators, A Core Curriculum

for Diabetes Education: Diabetes Management Therapies, Fourth
Edition, pp.3-51, 2001.
American Diabetes Association: Clinical Practice Recommendations
2002. Evidence-Based Nutrition Principles and Recommendations
for the Treatment and Prevention of Diabetes and Related
Complications, Diabetes Care, Supplement 1, 25:S50-S60, 2002.
Food and Nutrition Board, Dietary Reference Intakes, Institute of
Medicine, 2002.
Written by:
Ann Fittante, RD, MS, CDE
Seattle, WA
Summer Haven
Seattle, WA
We wish to acknowledge the following health professionals for
reviewing this publication and providing their valuable insights:
Dina Hulbert, RD, CDE
Wayne, NJ
Brenda Bellrichards, RD, MS, CDE
BD Consumer Healthcare
Saint Louis, MO
Lisa Treverrow, RD, CDE
BD Consumer Healthcare
Belmont, CA
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Tips for Healthier Eating

Fast Food Guide

Introduction to Fast Food Guide

Tips for Healthier Eating

Fat % Cals from Fat

Sodium (Salt) should be limited to 2400mg/day. People with high blood

Sample Menu Items

KFC - 350 calories, 35g carbohydrate, 8g fat, 1300mg sodium

McDonalds - 400 calories, 60g carbohydrate, 12g fat, 800mg sodium

Jack-In-The-Box - 400 calories, 65g carbohydrate, 11g fat, 900mg sodium

Einsteins - 300 calories, 55g carbohydrate, 4.5g fat, 270mg sodium

Starbucks - 160 calories, 23g carbohydrate, 1g fat, 200mg sodium

Lunch and Dinner:

Carls Jr - 400 calories, 45g carbohydrate, 12g fat, 450mg sodium

Brands are trademarks of their respective holders.

% Cals Saturated Cholesterol Sodium

Brands are trademarks of their respective holders.

Roast Chicken Caesar

% Cals Saturated Cholesterol Sodium

Brands are trademarks of their respective holders.

Deluxe Baked Potato

% Cals Saturated Cholesterol Sodium

Brands are trademarks of their respective holders.

% Cals Saturated Cholesterol Sodium

Whopper Jr. w/ Cheese w/o Mayo

Brands are trademarks of their respective holders.

% Cals Saturated Cholesterol Sodium

Bulls-Eye BBQ Deluxe

Brands are trademarks of their respective holders.

% Cals Saturated Cholesterol Sodium

Brands are trademarks of their respective holders.

% Cals Saturated Cholesterol Sodium

Charbroiled Santa Fe Chicken

Carls Bacon Swiss Crispy

Brands are trademarks of their respective holders.

% Cals Saturated Cholesterol Sodium

Southwest Spicy Chicken Sandwich

Charbroiled Chicken Salad-to-Go 1 serving

Charbroiled Sirloin Steak Sandwich 1 each

Carls Catch Fish Sandwich

Brands are trademarks of their respective holders.

% Cals Saturated Cholesterol Sodium

Brands are trademarks of their respective holders.

% Cals Saturated Cholesterol Sodium

% Cals Saturated Cholesterol Sodium

Brands are trademarks of their respective holders.

Peanut Buster Parfait

% Cals Saturated Cholesterol Sodium

Brands are trademarks of their respective holders.

% Cals Saturated Cholesterol Sodium

% Cals Saturated Cholesterol Sodium

Ultimate Deep Dish Pepperoni

% Cals Saturated Cholesterol Sodium

Brands are trademarks of their respective holders.

% Cals Saturated Cholesterol Sodium

Brands are trademarks of their respective holders.

% Cals Saturated Cholesterol Sodium

Brands are trademarks of their respective holders.

% Cals Saturated Cholesterol Sodium

Einstein Bros. Bagels

Brands are trademarks of their respective holders.

% Cals Saturated Cholesterol Sodium