Nutrition Facts Tables

Bon Appétit menu items are prepared fresh, from scratch in our kitchens each day. Our chefs take advantage of local and seasonal ingredients and generally do not follow specific, standard recipe.  In fact, menu items that do repeat may be slightly different each time they are served due to seasonality and availability of the freshest ingredients. We cook like many people do at home, tasting and adjusting throughout preparation so that the final menu items meet our standards for flavor and quality.

It is, however, fundamental to our principles to incorporate as many healthy cooking techniques as possible. Our chefs are required to use healthy fats, focus on nutrient-rich ingredients, and consciously menu healthy food choices. Our chefs are also trained in what we call “stealth nutrition” so that they think about core nutrition principles as they plan their menus.

We also understand many guests’ desire more specific nutrition facts information. To help you check the nutritional values of many of our basic café offerings, Bon Appétit has compiled this online guide.

Jump to: Beverages | Breads & Pastries | Breakfast Foods | Cereals | Condiments & Sauces | Deli | Desserts & Snacks | Favorite Featured Entreés | Favorite Featured Sides | Fruit | Grill Entrées | Pizza | Salad Bar | Soups

Beverages

portion size

calories

total fat*
(g)

sat fat
(g)

carb
(g)

fiber
(g)

protein
(g)

sodium
(mg)

apple juice

8 fl oz

100

0

0

27

0

0

10

barq’s root beer soda

16 fl oz

220

0

0

60

0

0

100

beer, light

12 fl oz

100

0

0

5

0

1

15

beer, regular

12 fl oz

150

0

0

13

0

2

15

cappuccino

16 fl oz

110

2

1

22

0

1

50

cherry coke soda

16 fl oz

200

0

0

56

0

0

50

coca cola

16 fl oz

200

0

0

54

0

0

60

coca cola zero

16 fl oz

0

0

0

0

0

0

60

coffee, brewed, black

16 fl oz

5

0

0

0

0

1

10

cranberry juice

8 fl oz

120

0

0

31

0

0

0

diet caffeine free pepsi

16 fl oz

0

0

0

0

0

0

50

diet coke

16 fl oz

0

0

0

0

0

0

60

diet coke caffeine free

16 fl oz

0

0

0

0

0

0

60

diet cola

16 fl oz

10

0

0

1

0

0

40

diet pepsi

16 fl oz

0

0

0

0

0

0

50

portion size

calories

total fat*
(g)

sat fat
(g)

carb
(g)

fiber
(g)

protein
(g)

sodium
(mg)

diet sierra mist

16 fl oz

5

0

0

0

0

0

50

dr. pepper

16 fl oz

200

0

0

53

0

0

80

espresso

16 fl oz

40

1

0

8

0

1

70

fanta orange soda

16 fl oz

220

0

0

60

0

0

70

fruit punch

16 fl oz

230

0

0

55

0

0

20

gatorade

16 fl oz

110

0

0

28

0

0

210

grape juice

8 fl oz

140

0

0

33

0

<1

10

grapefruit juice

8 fl oz

90

0

0

20

0

1

0

hi c fruit punch

16 fl oz

210

0

0

60

0

0

35

hot cocoa

16 fl oz

230

3

0.5

40

1

10

590

lemonade

16 fl oz

180

0

0

47

0

0

20

mello yello soda

16 fl oz

240

0

0

64

0

0

60

milk, 1%

8 fl oz

100

2.5

1.5

12

0

8

110

milk, 2%

8 fl oz

120

5

3

12

0

8

110

milk, chocolate

8 fl oz

190

5

3

30

2

7

170

portion size

calories

total fat*
(g)

sat fat
(g)

carb
(g)

fiber
(g)

protein
(g)

sodium
(mg)

milk, skim

8 fl oz

80

0

0

12

0

8

100

milk, soy

8 fl oz

130

4.5

0

15

1

8

120

milk, whole

8 fl oz

150

8

4.5

12

0

8

100

minute maid lemonade

16 fl oz

200

0

0

56

0

0

70

mirinda orange

16 fl oz

160

0

0

43

0

0

30

mocha, whole milk

16 fl oz

120

4

1

19

<1

1

80

mountain dew soda

16 fl oz

230

0

0

61

0

0

95

mug root beer

16 fl oz

210

0

0

57

0

0

85

orange juice

8 fl oz

110

0

0

25

<1

2

10

pepsi

16 fl oz

200

0

0

56

0

0

40

pepsi max

16 fl oz

0

0

0

0

0

0

50

pepsi wild cherry

16 fl oz

200

0

0

56

0

0

40

pibb xtra soda

16 fl oz

200

0

0

52

0

0

60

powerade

16 fl oz

100

0

0

28

0

0

200

regular cola

16 fl oz

170

0

0

43

0

0

20

portion size

calories

total fat*
(g)

sat fat
(g)

carb
(g)

fiber
(g)

protein
(g)

sodium
(mg)

sierra mist

16 fl oz

200

0

0

54

0

0

40

sprite

16 fl oz

190

0

0

52

0

0

50

sprite zero

16 fl oz

0

0

0

0

0

0

50

tea, brewed, sweet

16 fl oz

160

0

0

42

0

0

50

tea, brewed, unsweetened

16 fl oz

5

0

0

1

0

0

20

tomato juice

8 fl oz

40

0

0

10

<1

2

610

tropicana fruit punch

16 fl oz

220

0

0

60

0

0

50

tropicana lemonade

16 fl oz

200

0

0

54

0

0

210

*Trans fats are never used in our kitchens.

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Breads & Pastries

portion size

calories

total fat*
(g)

sat fat
(g)

carb
(g)

fiber
(g)

protein
(g)

sodium
(mg)

bagel, plain (4oz)

1 each

290

2

0

57

2

11

590

house-made biscuit (2oz)

1 each

200

8

5

27

1

4

500

cinnamon bun (3.1oz)

1 each

340

19

12

38

1

3

130

croissant (2oz)

1 each

230

12

7

26

1

5

260

danish, demi, assorted (1.25oz)

1 each

130

7

1.5

17

1

2

160

doughnut, glazed (2.1oz)

1 each

270

17

8

26

1

4

260

english muffin (2oz)

1 each

130

1

0

25

2

5

210

french bread (1.50z)

1 each

120

1

0

24

1

5

220

muffin, blueberry (2.25oz)

1 each

220

9

2

32

1

3

270

muffin, buttermilk bran (2.75oz)

1 each

200

6

0.5

36

2

4

270

muffin, corn (2.125oz)

1 each

240

12

2

30

0

3

170

pita (6-inch)

1 each

220

1

0

44

2

7

430

pita, whole wheat   (6-inch)

1 each

170

1.5

0

35

5

6

280

tortilla, corn (6-inch)

1 each

60

1

0

13

2

2

10

tortilla, flour (6-inch)

1 each

90

2

0.5

16

1

2

210

tortilla, flour (12-inch)

1 each

330

8

1.5

55

2

7

310

tortilla, whole wheat (12-inch)

1 each

300

8

1.5

51

6

8

330

white bread, slice (1.65oz. slice)

1 each

120

1.5

0

23

1

4

230

whole wheat bread, slice (2oz. slice)

1 each

160

3

0

30

3

5

200

*Trans fats are never used in our kitchens.

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Breakfast Foods

portion size

calories

total fat*
(g)

sat fat
(g)

carb
(g)

fiber
(g)

protein
(g)

sodium
(mg)

meats
bacon

3 slices

110

9

3

0

0

8

350

bacon, canadian

1 slice

45

2

1

0

0

6

360

sausage, beef

2 oz

200

17

9

2

0

7

490

sausage, meatless

2 oz

120

4.5

0.5

5

0

15

380

sausage, pork

2 oz

190

16

5

0

0

11

510

sausage, turkey

2 oz

80

5

1.5

0

0

10

190

portion size

calories

total fat*
(g)

sat fat
(g)

carb (g)

fiber (g)

protein (g)

sodium (mg)

eggs
egg, boiled

1 large

70

5

1.5

0

0

6

55

egg, fried

1 large

105

9

2

<1

0

6

60

egg, scrambled

1/2 cup

150

6

1

9

0

15

180

egg, whites

1/2 cup

60

0

0

1

0

13

200

omelet, 3 eggs with 1/4 cup cheese

1

330

24

11

2

0

26

530

portion size

calories

total fat*
(g)

sat fat
(g)

carb (g)

fiber (g)

protein (g)

sodium (mg)

sandwiches
bacon, egg, and cheese biscuit

1 each

460

26

13

37

<1

19

1330

egg and cheese biscuit

1 each

300

18

10

25

1

11

730

sausage, egg, and cheese biscuit

1 each

590

36

20

37

<1

27

1510

portion size

calories

total fat*
(g)

sat fat
(g)

carb (g)

fiber (g)

protein (g)

sodium (mg)

starches
bagel, plain (4oz)

1 each

290

2

0.5

57

2

11

540

bagel, whole wheat (4oz)

1 each

280

2

0

55

5

12

500

biscuit

1 each

200

8

5

27

1

4

500

biscuit w/ sausage gravy

1 each

500

31

15

43

1

12

740

french toast

2 slice

350

13

6

45

2

12

470

french toast sticks

6 each

350

13

6

45

2

12

470

grits, plain

8 fl oz

190

1

0

40

2

4

10

hash browns

1/2 cup

100

3

0.5

17

1.5

2

315

pancake (~6-inch)

3 each

150

2

0

30

1

3

470

waffles (~6-inch round)

1 each

210

2.5

0

41

1

4

640

portion size

calories

total fat*
(g)

sat fat
(g)

carb (g)

fiber (g)

protein (g)

sodium (mg)

toppings
blueberry topping

2 fl oz

30

0

0

7

1

0

0

butter

1 tbsp

100

12

7

0

0

0

0

peach topping

2 fl oz

30

0

0

6

1

1

0

strawberry topping

2 fl oz

30

0

0

7

2

0

0

syrup, 100% pure maple

2 fl oz

210

0

0

54

0

0

10

syrup, table

2 fl oz

180

0

0

48

0

0

65

*Trans fats are never used in our kitchens.

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Cereals

portion
size

calories

total fat*
(g)

sat fat
(g)

carb
(g)

fiber
(g)

protein
(g)

sodium
(mg)

cold cereals
all-bran flakes

1 cup

120

1

0

29

6

4

260

apple jacks

1 cup

110

1.5

0

22

2

2

110

bran flakes

1 cup

220

2

0

48

8

7

430

capt’n crunch

1 cup

150

2

1

30

1

1

266

cheerios

1 cup

100

2

0

16

3

3

160

cinnamon toast crunch

1 cup

160

4

0.5

31

1

2

270

cocoa krispies

1 cup

160

1

1

36

<1

2

180

cocoa puffs

1 cup

140

2

0

30

2

2

200

cookie crisps

1 cup

120

2

0

26

1

1

170

corn flakes

1 cup

100

0

0

24

1

2

200

corn pops

1 cup

120

0

0

27

3

1

120

crispix

1 cup

110

0

0

25

0

2

220

fiber one

1 cup

120

2

0

50

28

4

210

frosted flakes

1 cup

150

0

0

36

1

1

190

frosted mini-wheats

1 cup

170

1

0

42

0

5

190

fruit loops

1 cup

140

2

0

30

2

2

180

golden grahams

1 cup

150

1

0

34

2

2

310

portion
size

calories

total fat*
(g)

sat fat
(g)

carb
(g)

fiber
(g)

protein
(g)

sodium
(mg)

granola, honey, regular

1 cup

420

9

2

76

8

10

0

granola with raisins, low fat

1 cup

340

5

1

71

7

8

220

granola, with almonds, low fat

1 cup

380

6

1.5

80

7

9

250

grapenuts, flakes

1 cup

210

1

0

46

5

7

320

honey nut cherrios

1 cup

130

1.5

0

28

2

3

200

kashi (go lean crunch)

1 cup

200

3

0

37

8

10

100

kashi (heart to heart)

1 cup

150

2

0

32

6

4

110

kix

1 cup

90

1

0

20

2

2

150

lucky charms

1 cup

130

1.5

0

27

2

3

220

puffed rice

1 cup

50

0

0

12

0

1

0

puffed wheat

1 cup

40

0

0

9

1

2

0

raisin bran

1 cup

180

1

0

45

5

3

200

rice krispies

1 cup

110

0.5

0

24

0

2

150

shredded wheat, bite size

1 cup

180

1

0

42

7

6

10

special k

1 cup

120

0.5

0

23

0

6

220

total

1 cup

120

1

0

28

3

3

180

portion
size

calories

total fat*
(g)

sat fat
(g)

carb
(g)

fiber
(g)

protein
(g)

sodium
(mg)

hot cereals
cream of wheat, plain

1 cup

110

0

0

22

1

3

10

grits, cooked, plain

1 cup

190

1

0

41

2

4

5

oatmeal, cooked, plain

1 cup

150

3

0

25

4

6

9

*Trans fats are never used in our kitchens.

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Condiments & Sauces

portion size

calories

total fat*
(g)

sat fat
(g)

carb
(g)

fiber
(g)

protein
(g)

sodium
(mg)

spreads
apple butter

1 tbsp.

30

0

0

7

0

0

0

butter

1 tbsp.

100

12

7

0

0

0

0

house-made barbecue

1 tbsp.

10

0

0

3

0

0

70

half & half

1 tbsp.

20

1.5

1

1

0

0

5

horseradish

1 tbsp.

5

0

0

2

0

0

60

jam, sugar free

1 pkt.

10

0

0

3

0

0

0

jelly, grape

1 tbsp.

60

0

0

15

0

0

5

ketchup

1 tbsp.

15

0

0

4

0

0

140

margarine, tub

1 tbsp.

80

10

3

0

0

0

100

mayonnaise

1 tbsp.

100

11

1

0

0

0

80

mayonnaise, light

1 tbsp.

35

3.5

0.5

1

0

0

130

mustard, dijon

1 tbsp.

15

1

0

1

0

<1

320

mustard, spicy brown

1 tbsp.

10

0.5

0

<1

0

<1

170

mustard, yellow

1 tbsp.

10

0.5

0

<1

<1

<1

180

portion size

calories

total fat*
(g)

sat fat
(g)

carb
(g)

fiber
(g)

protein
(g)

sodium
(mg)

peanut butter, creamy

1 tbsp.

90

8

1.5

3

<1

4

75

salsa, fresh

1 tbsp.

0

0

0

0

0

0

25

sour cream, fat free

1 tbsp.

10

0

0

2

0

0

20

sour cream, lowfat

1 tbsp

20

2

1

0

0

0

15

sour cream

1 tbsp.

30

3

1.5

0

0

0

10

soy sauce

1 tbsp.

10

0

0

1

0

2

1010

soy sauce, lower sodium

1 tbsp.

10

0

0

1

0

<1

530

steak sauce

1 tbsp.

15

0

0

4

0

0

300

syrup, maple 100% pure

1 tbsp.

50

0

0

13

0

0

0

portion size

calories

total fat*
(g)

sat fat
(g)

carb
(g)

fiber
(g)

protein
(g)

sodium
(mg)

sweeteners
equal

1 pkt.

5

0

0

<1

0

0

0

honey

1 tbsp.

60

0

0

17

0

0

0

molasses

1 tbsp.

60

0

0

16

0

0

10

splenda

1 pkt.

5

0

0

1

0

0

0

sugar

1 pkt.

10

0

0

3

0

0

0

sweet’n low

1 pkt.

5

0

0

1

0

0

0

*Trans fats are never used in our kitchens.

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Deli

portion size

calories

total fat*
(g)

sat fat
(g)

carb
(g)

fiber
(g)

protein
(g)

sodium
(mg)

bread
pita  (6-inch)

1 each

220

1

0

44

2

7

430

pita, whole wheat    (6-inch)

1 each

170

1.5

0

35

5

6

280

tortilla corn    (6-inch)

1 each

60

1

0

13

2

2

10

tortilla flour (6-inch)

1 each

90

2

0.5

16

1

2

210

tortilla whole wheat (12-inch)

1 each

300

8

1.5

51

6

8

330

white bread (1.65 oz. slice)

1 slice

120

1.5

0

23

1

4

230

whole wheat bread (2 oz. slice)

1 slice

160

3

0

30

3

5

200

portion size

calories

total fat*
(g)

sat fat
(g)

carb
(g)

fiber
(g)

protein
(g)

sodium
(mg)

cheeses
american

1 oz

100

9

5

1

0

5

470

cheddar

1 oz

110

9

6

0

0

7

180

monterey jack

1 oz

110

9

5

0

0

7

150

mozzarella

1 oz

90

6

3.5

<1

0

6

180

provolone

1 oz

100

8

5

<1

0

7

250

portion size

calories

total fat*
(g)

sat fat
(g)

carb
(g)

fiber
(g)

protein
(g)

sodium
(mg)

meats
bologna, beef

3 oz

230

20

6

0

11

790

chicken breast, roasted

3 oz

120

2.5

0.5

1

0

22

400

chicken salad

1/2 cup

270

18

2.5

1

0

26

320

ham, smoked

3 oz

80

1.5

0

3

14

900

hummus

1/2 cup

180

9

1

19

3

7

340

pastrami

3 oz

110

4

1.5

2

20

910

roast beef, fresh roasted

3 oz

200

9

3

0

0

29

240

salami

3 oz

280

23

8

2

18

1400

tuna salad

3 oz

140

8

1

<1

0

17

125

tuna, water-packed drained

3 oz

70

1

0

0

0

17

210

turkey breast, roasted

3 oz

90

2

1

<1

0

17

530

turkey breast, smoked

3 oz

80

1

0

1

0

17

740

portion size

calories

total fat*
(g)

sat fat
(g)

carb
(g)

fiber
(g)

protein
(g)

sodium
(mg)

condiments/extras
barbecue sauce

1 tbsp

10

0

0

3

0

0

70

horseradish

1 tbsp

5

0

0

1

0

0

60

ketchup

1 tbsp

15

0

0

3

0

0

140

mayonnaise

1 tbsp

100

11

1

0

0

0

80

mayonnaise, light

1 tbsp

35

3.5

0.5

0

0

0

130

mustard, dijon

1 tbsp

15

1

0

<1

0

1

320

mustard, spicy brown

1 tbsp

10

0.5

0

0

0

<1

170

mustard, yellow

1 tbsp

10

0.5

0

0

<1

<1

180

peanut butter, creamy

1 tbsp

90

8

1.5

1

<1

4

75

roasted vegetables

1/4 cup

15

0.5

0

3

<1

<1

50

pickle spear

1 each

0

0

0

<1

0

0

260

*Trans fats are never used in our kitchens.

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Desserts & Snacks

portion size

calories

total fat*
(g)

sat fat
(g)

carb
(g)

fiber
(g)

protein
(g)

sodium
(mg)

cakes and pies
angel food cake (1/12th of cake)

1 slice

120

0

0

26

0

3

620

boston cream pie (1/6th of pie)

1 slice

400

15

7

62

<1

5

410

cheesecake (1/16th of cake)

1 slice

640

46

25

51

<1

10

420

chocolate pudding

1 cup

310

8

4

53

2

8

780

devil’s food cake (3″x3″)

1 slice

280

12

3

45

1

3

410

flan de café

1 each

330

11

6

49

0

10

140

gingerbread cake (1/18th of cake)

1 slice

720

31

2

105

2

7

870

pound cake (1/6th of loaf)

1 slice

300

18

11

31

0

5

120

sponge cake roll (1/24th of sheet tray)

1 slice

90

2

1

14

0

3

100

portion size

calories

total fat*
(g)

sat fat
(g)

carb
(g)

fiber
(g)

protein
(g)

sodium
(mg)

cookies and bars
brownie (4 oz)

1 bar

460

22

13

66

3

5

120

cookie, chocolate chip (3 oz)

1 each

370

18

11

51

2

4

370

cookie, coconut chocolate pecan (2 oz)

1 each

260

19

11

21

1

3

190

cookie, gingersnap (1 oz)

1 each

110

5

3

17

0

1

200

cookie, M&M (2 oz)

1 each

240

10

6

35

<1

3

250

cookie, peanut butter (1.5 oz)

1 each

190

8

3

28

<1

4

120

cookie, pecan (1.5 oz)

1 each

230

17

7

19

1

2

80

cookie, snicker doodle (1.38oz)

1 each

130

4

2.5

22

<1

1

60

pumpkin bar (2.25 oz)

1 bar

190

9

1

25

1

2

150

rice krispy treat (2.3 oz)

1 each

240

5

3

49

0

2

140

portion size

calories

total fat*
(g)

sat fat
(g)

carb
(g)

fiber
(g)

protein
(g)

sodium
(mg)

ice cream and toppings
chocolate

1/2 cup

160

8

5

20

<1

3

55

frozen yogurt, vanilla, nonfat

1/2 cup

40

0

0

10

0

1

25

sherbet

1/2 cup

110

1.5

1

22

<1

<1

35

vanilla

1/2 cup

150

8

5

17

<1

3

60

chocolate topping

1 tbsp

70

2.5

2.5

10

1

0

30

butterscotch topping

1 tbsp

50

0

0

14

0

0

70

caramel topping

1 tbsp

50

0

0

14

0

0

70

ready to whip topping

1 tbsp

10

1

1

1

0

0

0

portion size

calories

total fat*
(g)

sat fat
(g)

carb
(g)

fiber
(g)

protein
(g)

sodium
(mg)

snacks
corn chips

2 oz

290

16

2

36

3

3

310

popcorn, popped with oil

3 cups

140

7

0.5

18

3

3

70

house-made potato chips

2 oz

350

27

2

25

3

3

560

pretzels

2 oz

220

1.5

0

45

2

6

720

tortilla chips, baked

2 oz

180

6

1

28

1

4

480

portion size

calories

total fat*
(g)

sat fat
(g)

carb
(g)

fiber
(g)

protein
(g)

sodium
(mg)

fruit cups and parfaits
grilled bananas

4 oz

120

0.5

0

29

3

2

5

fruit cup cantaloupe

1 each

90

0

0

21

2

2

40

fruit cup grapes

1 each

210

0

0

54

3

2

5

fruit cup honeydew

1 each

100

0

0

24

2

1

50

fruit cup mix (watermelon, grapes, cantaloupe, pineapple,   honeydew)

1 each

120

0

0

31

2

2

20

fruit cup pineapple

1 each

130

0

0

35

3

1

0

fruit cup strawberries

1 each

90

1

0

21

5

2

0

fruit cup summer melon (cantaloupe, honeydew, grapes,   watermelon)

1 each

110

0

0

27

2

2

30

fruit cup watermelon

1 each

80

0

0

19

1

2

0

parfait, low fat yogurt with berries

1 each

250

4

2

47

3

10

170

parfait, strawberry and whipped cream

1 each

130

4

3

23

5

2

5

parfait, yogurt with blueberries

1 each

470

6

2.5

94

6

14

260

*Trans fats are never used in our kitchens.

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Favorite Featured Entrées

portion size

calories

total fat*
(g)

sat fat
(g)

carb
(g)

fiber
(g)

protein
(g)

sodium
(mg)

beef entrées
beef, meatloaf (5 oz slices)

1 slice

360

21

8

15

1

27

560

beef, rib, barbecued (1 rib + sauce)

1 each

1140

98

41

12

2

51

500

beef, stroganoff

6 oz

250

12

5

7

1

27

660

beef, tandoori

1 cup

300

19

7

5

1

26

360

brisket, barbecued

4 oz

240

15

6

3

1

23

920

steak, flat iron, grilled

4 oz

240

13

5

0

0

29

320

portion size

calories

total fat*
(g)

sat fat
(g)

carb
(g)

fiber
(g)

protein
(g)

sodium
(mg)

pasta entrées
angel hair, oiled

3/4 cup

250

2.5

0

47

3

9

200

bowtie, buttered

3/4 cup

180

3

2

31

2

6

180

egg noodles, oiled

3/4 cup

130

4

0.5

20

<1

4

130

gnocchi, plain

3/4 cup

170

2

1

33

2

5

350

linguine, garlic

3/4 cup

290

6

1

49

3

9

150

orzo, herbed

3/4 cup

260

8

1

39

2

7

300

penne, plain

3/4 cup

150

1

0

30

2

6

160

ravioli, cheese

1-1/2 cup

770

40

21

79

7

26

620

ziti, baked

1-1/2 cup

380

19

8

30

4

23

650

linguine, primavera

1-1/2 cup

220

3

0

38

4

7

380

angel hair with mussels and calamari

1-1/2 cup

710

15

8

96

5

26

750

penne, baked with roasted vegetables

1-1/2 cup

470

16

7

59

6

24

1250

portion size

calories

total fat*
(g)

sat fat
(g)

carb
(g)

fiber
(g)

protein
(g)

sodium
(mg)

pasta sauces
alfredo

1/2 cup

220

23

14

3

0

2

120

marinara

1/2 cup

45

1

0

9

2

2

310

pesto

1/4 cup

230

22

5

2

0

7

620

portion size

calories

total fat*
(g)

sat fat
(g)

carb
(g)

fiber
(g)

protein
(g)

sodium
(mg)

pork entrées
pork, a la milanese

5 oz

390

25

6

14

<1

27

550

pork, chop

4 oz

200

6

2

3

<1

33

290

pork, chop with apple chutney(1 pork chop + chutney)

7 oz

400

23

7

12

1

35

740

pork, loin

4 oz

230

10

4

1

0

31

500

pork, rib, barbecued (1 rib +   sauce)

4 oz

310

23

8

2

1

24

440

pork, shredded

4 oz

190

11

4

5

2

19

300

portion size

calories

total fat*
(g)

sat fat
(g)

carb
(g)

fiber
(g)

protein
(g)

sodium
(mg)

poultry entrées
chicken, baked or grilled with out skin (5oz breast)

1 breast

170

4

1

0

0

32

80

chicken, baked with skin (1 piece)

6 oz

430

25

7

1

0

46

510

chicken, fried with skin (1 piece)

4 oz

370

22

5

10

<1

31

660

chicken, marsala (5oz breast + sauce)

1 breast

230

9

4

8

<1

28

120

chicken, mediterranean    (5oz breast + sauce)

1 breast

380

24

7

8

2

35

840

chicken, parmesan (5oz breast + sauce)

1 breast

300

10

4

16

2

36

580

chicken, tandoori (1 thigh + sauce)

1 piece

140

6

2

3

0

18

290

turkey meatloaf (3oz slices)

2 slices

210

6

2

3

0

35

190

turkey with cranberry relish(4oz breast +sauce)

1 breast

240

7

2

19

3

27

160

turkey, roasted with gravy(5 oz breast +sauce)

1 breast

140

3

2

4

0

23

590

portion size

calories

total fat*
(g)

sat fat
(g)

carb
(g)

fiber
(g)

protein
(g)

sodium
(mg)

seafood entrées
arctic char, grilled (4oz fillet)

4 oz

170

8

1

0

0

23

100

arctic char, miso glazed
with brown rice(4 oz fillet + 1/2 cup rice))

6 oz

230

8

1

13

3

26

590

catfish, cajun grilled  (4-6 oz fillet)

5 oz

250

15

3

2

<1

25

670

catfish, fried (5-7oz fillet)

6 oz

360

23

3

7

<1

29

680

clams with spiced garlic butter   (clams + sauce)

6 each

200

16

10

4

0

8

380

crab cakes with mustard sauce   and cole slaw
(2oz crab cake + sauce and cole slaw)

4 oz

200

14

6

4

<1

13

430

mahi mahi, chili and lime   marinated
(4 oz fillet + 1/2 cup spinach)

6 oz

190

8

1

7

2

23

370

mussels, steamed

1 pound

270

10

5

12

1

24

720

oysters with honey mustard oil(oysters + dressing)

4 each

370

30

3

19

1

9

320

salmon, grilled (4 oz fillet)

4 oz

130

5

1

0

0

21

220

salmon, pistachio crusted    (4 oz fillet)

4 oz

270

15

2

7

2

25

210

shrimp fried rice

1 1/2 cup

320

9

1.5

41

3

19

520

shrimp, beer battered (6-8 each)

8 oz

440

15

2

39

1

31

1340

striped bass, herb roasted (4 oz   fillet)

4 oz

190

12

2

2

0

20

150

portion size

calories

total fat*
(g)

sat fat
(g)

carb
(g)

fiber
(g)

protein
(g)

sodium
(mg)

vegetarian entrées
portabella mushroom, stuffed (1   each)

10 oz

240

15

6

14

4

14

810

pepper, cheese stuffed (2 each)

5 oz

370

29

11

13

3

15

570

tofu, orange glazed with peppers

1 cup

260

11

1

29

3

15

890

eggplant, baked parmesan
(3 eggplant slices + cheese and sauce)

8 oz

170

9

4

13

5

11

390

eggplant parmesan, fried (2   eggplant slices with sauce and cheese)

6oz

380

23

4.5

32

4

13

800

lasagna, vegetarian

14oz

430

23

10

37

6

22

900

*Trans fats are never used in our kitchens.

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Favorite Featured Sides

portion size

calories

total fat*
(g)

sat fat
(g)

carb
(g)

fiber
(g)

protein
(g)

sodium
(mg)

barley, pearled

1/2 cup

90

0

0

20

3

2

0

egg noodles

3/4 cup

130

4

0.5

20

1

4

130

mac & cheese

1-1/2 cup

430

16

10

55

22

15

290

baked potato (12.5 oz)

1 each

330

0

0

75

8

9

35

mashed potatoes

1/2 cup

110

4

3

16

1

2

160

sweet potato, baked (10 oz)

1 each

260

0

0

59

9

6

100

rice, brown, seasoned

3/4 cup

170

2

0

36

3

4

250

rice, white

3/4 cup

150

1

0

31

1

3

160

rice, wild

3/4 cup

180

1

0

37

3

7

35

spaghetti / pasta noodles, seasoned, cooked

3/4 cup

250

2.5

0

47

3

9

200

spaghetti, whole wheat, plain, cooked

3/4 cup

210

1

0

45

8

9

0

vegetables, steamed

1 cup

30

0

0

7

3

2

40

vegetables, roasted’

1 cup

60

4

1

8

2

1

60

*Trans fats are never used in our kitchens.

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Fruit

portion size

calories

total fat*
(g)

sat fat
(g)

carb
(g)

fiber
(g)

protein
(g)

sodium
(mg)

raw
apple, large

1 each

110

0

0

28

5

<1

0

banana, large

1 each

160

0.5

0

42

5

2

0

cantaloupe

1 cup

50

0

0

13

1

1

25

grapefruit

1 each

80

0

0

20

3

2

0

grapes

1 cup

110

0

0

29

1

1

0

honeydew

1 cup

60

0

0

15

1

<1

30

orange, medium

1 each

60

0

0

15

3

1

0

pear, large

1 each

100

0

0

27

6

<1

0

pineapple

1 cup

80

0

0

22

2

<1

0

watermelon

1 cup

45

0

0

11

<1

<1

0

portion size

calories

total fat*
(g)

sat fat
(g)

carb
(g)

fiber
(g)

protein
(g)

sodium
(mg)

berries
blackberries

1/2 cup

30

0

0

7

4

1

0

blueberries

1/2 cup

40

0

0

11

2

<1

0

cranberries

1/2 cup

25

0

0

7

3

0

0

raspberries

1/2 cup

30

0

0

7

4

<1

0

strawberries

1/2 cup

25

0

0

6

1

0

0

portion size

calories

total fat*
(g)

sat fat
(g)

carb
(g)

fiber
(g)

protein
(g)

sodium
(mg)

dried fruit
apricots

10 each

80

0

0

22

3

1

0

banana chips

1 oz

150

10

8

17

2

<1

0

dates

1 oz

80

0

0

21

2

<1

0

dried figs

1 oz

70

0

0

18

3

<1

0

raisins

1/4 cup

110

0

0

29

1

1

0

*Trans fats are never used in our kitchens.

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Grill Entrées

portion size

calories

total fat*
(g)

sat fat
(g)

carb
(g)

fiber
(g)

protein
(g)

sodium
(mg)

entrées
burger, 1/4 lb house-made black   bean vegetarian patty-
with 2 oz whole grain bun

1 each

340

10

1.5

52

9

12

520

burger, spicy black bean vegetarian patty with lettuce,   tomato, onion on 2oz wheat bun

1 each

380

9

1.5

57

11

22

740

burger, 1/4 lb  all beef patty
with 2 oz whole grain  bun

1 each

330

15

6

23

3

25

300

burger, 1/4 lb all beef patty
with 2 oz bun

1 each

380

16

6

30

1

26

360

burger, 1/4 lb turkey patty
with 2 oz bun

1 each

290

10

3

28

1

20

350

cheeseburger, 1/4 lb  patty
with 1/2 oz american cheese and 2 oz bun

1 each

420

20

8

31

1

28

540

cheeseburger, 1/4 lb  patty
with 1/2oz american cheese & 2oz whole grain bun

1 each

380

19

8

25

3

27

480

chicken sandwich, 4oz grilled   chicken
with 2 oz bun

1 each

330

6

1.5

28

1

38

360

grilled cheese sandwich

1 each

380

19

11

39

2

14

950

hot dog, all beef with bun

1 each

360

24

9

24

<1

13

860

hot dog, all beef with whole   grain bun

1 each

380

24

9

24

4

16

830

portion size

calories

total fat*
(g)

sat fat
(g)

carb
(g)

fiber
(g)

protein
(g)

sodium
(mg)

sides
french fries, hand cut

4 oz

200

9

1.5

26

3

3

620

french fries, sweet potato

4 oz

280

15

1

35

4

1

160

onion rings

3 oz

200

11

1

24

1

3

300

portion size

calories

total fat*
(g)

sat fat
(g)

carb
(g)

fiber
(g)

protein
(g)

sodium
(mg)

grill condiments
vegetable
bell peppers

2 rings

5

0

0

1

<1

0

0

leaf lettuce, individual leaf

1 each

0

0

0

0

0

0

0

tomato slices

1 each

0

0

0

<1

0

0

0

dill pickle slices

1 each

0

0

0

0

0

0

60

onion slices

1 each

5

0

0

1

0

0

0

mushrooms

1/4 cup

0

0

0

0

0

1

0

portion size

calories

total fat*
(g)

sat fat
(g)

carb
(g)

fiber
(g)

protein
(g)

sodium
(mg)

cheese
american

1 oz.

100

9

5

1

0

5

470

cheddar

1 oz

110

9

6

0

0

7

180

pepperjack

1 oz

110

9

5

0

0

7

150

provolone

1 oz

100

8

5

<1

0

7

250

swiss

1 oz

110

8

5

2

0

8

50

portion size

calories

total fat*
(g)

sat fat
(g)

carb
(g)

fiber
(g)

protein
(g)

sodium
(mg)

sauce
house-made barbecue

1 tbsp

10

0

0

3

0

0

70

ketchup

1 tbsp

15

0

0

4

0

0

140

mayonnaise

1 tbsp

100

11

1

0

0

0

80

mayonnaise, light

1 tbsp

35

3.5

0.5

1

0

0

130

mustard, dijon

1 tbsp

15

1

0

<1

0

<1

320

mustard, spicy brown

1 tbsp

10

0.5

0

0

0

<1

170

mustard, yellow

1 tbsp

10

0.5

0

0

<1

<1

180

sour cream

1 tbsp

30

3

1.5

0

0

0

10

sour cream, lowfat

1 tbsp

20

2

1

1

0

0

15

steak sauce

1 tbsp

15

0

0

2

0

0

300

*Trans fats are never used in our kitchens.

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Pizza

portion size

calories

total fat*
(g)

sat fat
(g)

carb
(g)

fiber
(g)

protein
(g)

sodium
(mg)

6 cut pizzas
cheese

1 slice

440

14

8

56

3

22

740

pepperoni

1 slice

510

20

10

56

3

25

990

sausage

1 slice

550

22

11

57

3

28

1120

vegetable

1 slice

480

14

8

64

5

24

740

16 cut pizzas
cheese

1 slice

160

5

3

21

1

8

280

pepperoni

1 slice

190

8

4

21

1

10

370

sausage

1 slice

220

9

4.5

22

1

11

470

vegetable

1 slice

180

5

3

24

2

9

280

personal pizzas
cheese

1 pizza

520

20

12

57

3

28

960

pepperoni

1 pizza

660

33

16

57

3

34

1460

sausage

1 pizza

700

35

16

57

3

37

1470

vegetable

1 pizza

570

23

12

63

6

30

1180

pasta sauces
alfredo

1/2 cup

220

23

14

3

0

2

120

marinara

1/2 cup

45

1

0

9

2

2

310

pesto

1/4 cup

230

22

5

2

0

7

620

pastas
penne, plain

3/4 cup

150

1

0

30

2

6

160

spaghetti / pasta noodles, seasoned, cooked

3/4 cup

250

2.5

0

47

3

9

200

spaghetti, whole wheat, plain,cooked

3/4 cup

210

1

0

45

8

9

0

*Trans fats are never used in our kitchens.

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Salad Bar

portion size

calories

total fat*
(g)

sat fat
(g)

carb
(g)

fiber
(g)

protein
(g)

sodium
(mg)

almonds

2 tbsp

80

7

0.5

3

2

3

0

artichoke hearts, canned

1/4 cup

20

0

0

5

4

1

120

avocado

1/4 cup

60

5

1

3

2

<1

0

bacon bits

1 tbsp

40

3

1

0

0

3

120

black beans, seasoned

3/4 cup

110

0

0

20

7

7

160

garbanzo beans

3/4 cup

210

3.5

0

35

10

11

10

kidney beans

3/4 cup

190

1

0

34

11

13

0

hummus

1/2 cup

180

9

1

19

3

7

340

oat bran, raw

1 tbsp

15

0

0

4

<1

1

0

olives, black

1/4 cup

40

4

0.5

2

1

0

260

pecans

1 tbsp

50

5

0

1

<1

<1

0

potato salad

1 cup

140

8

1

16

1

2

150

salad greens, raw

1 cup

5

0

0

1

<1

<1

0

sunflower seeds

1 tbsp

45

4

0.5

2

<1

2

0

tofu, plain, raw cubes

3 oz

60

4

0.5

2

0

7

0

vegetables, average raw

1/2 cup

20

0

0

4

1

<1

20

portion size

calories

total fat*
(g)

sat fat
(g)

carb
(g)

fiber
(g)

protein
(g)

sodium
(mg)

cheeses
blue cheese, crumbled

2 tbsp

60

5

3

0

0

4

240

cheddar cheese,

2 tbsp

60

4.5

3

0

0

4

90

cottage cheese, low fat

2 tbsp

20

0

0

<1

0

4

115

feta cheese

2 tbsp

50

4

3

<1

0

3

210

parmesan cheese

2 tbsp

40

3

2

0

0

4

170

portion size

calories

total fat*
(g)

sat fat
(g)

carb
(g)

fiber
(g)

protein
(g)

sodium
(mg)

salad dressings 
blue cheese

1 fl oz

90

9

1.5

<1

0

1

120

balsamic vinegar

1 fl oz

5

0

0

1

0

0

0

caesar

1 fl oz

140

15

2

1

0

2

160

canola oil

1 fl oz

250

28

2

0

0

0

0

french

1 fl oz

80

7

1

6

0

0

115

italian

1 fl oz

180

20

3

0

0

0

220

olive oil

1 fl oz

250

28

4

0

0

0

0

ranch

1 fl oz

110

11

1.5

1

0

<1

200

thousand island

1 fl oz

160

15

2

5

0

1

500

vinaigrette

1 fl oz

170

18

1.5

<1

0

0

70

vinegar, all types

1 fl oz

5

0

0

0

0

0

0

*Trans fats are never used in our kitchens.

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Soups

portion size

calories

total fat*
(g)

sat fat
(g)

carb
(g)

fiber
(g)

protein
(g)

sodium
(mg)

chicken noodle

1 cup

140

3

1.5

13

2

16

125

chili, beef

1 cup

320

15

6

18

5

27

450

chili, vegetarian

1 cup

160

4.5

0.5

24

6

9

420

clam chowder, New England

1 cup

420

19

10

21

1

40

640

corn chowder

1 cup

140

7

4.5

17

2

4

490

creamy mushroom

1 cup

260

20

10

16

2

7

360

creamy potato

1 cup

320

20

10

29

3

6

380

creamy tomato

1 cup

210

19

11

10

2

3

210

minestrone

1 cup

130

7

1

15

4

2

650

vegetable barley

1 cup

70

0.5

0

14

3

2

400

*Trans fats are never used in our kitchens.

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Disclaimer: We attempt to provide nutrition information that is as complete as possible. The nutritional values are based on USDA data, common cooking techniques, and data from our suppliers. Variations may occur due to the use of regional suppliers, seasonal influences, differences in product preparation at the kitchen level, recipe revisions, and other factors. This information is always subject to change and will be updated periodically. Aug 2013