Nutritional Analysis

Breakfast Foods Cereals Hot Cereals
Breads & Pastries Salad Bar Salad Dressings
Fruits (raw and dried) Meats Cheeses
Pizza Soups Grill Entrées
Proteins  Sides Condiments and Sauces
 Beverages  Desserts  Snacks

Good nutrition is more than just the numbers. Healthy eating patterns are a result of skills and strategies for managing all types of food. despite the numbers. Knowing the nutritional values of some basic foods can help you learn which foods provide too much or too little of the nutrients that concern you. Bon Appétit has compiled this guide of common nutritional values for many of the basic offerings you will find in our cafés. This guide does not represent specific Bon Appétit recipes and are are based on standard nutrient values for these types of foods.

Use these values not to restrict your choices but rather educate yourself about the nutritional qualities of your favorites and plan for all types of foods in your diet.

Breakfast Foods

Breakfast foods calories total fat
(g)
sat fat
(g)
carb
(g)
protein
(g)
sodium (mg)
bacon (3 slices) 100 8 2.5 0 7 440
bacon, canadian (2 oz.)
100 5 1.5 1 14 880
egg, boiled (1 large)
80 5 1.5 1 6 60
egg, fried (1 large)
120 11 2.5 0 6 95
egg, scrambled (1/2 cup)
180 13 4.0 2 12 310
egg whites (1 each)
50 0 0 1 11 160
hash browns (1 cup)
210 10 1 27 2 270
omelet, 3 eggs w/ 1/4 cup cheese
330 24 11 2 25 390
pancakes (4-inch round)
90 3.5 0.5 11 3 200
sausage, beef or pork (2 oz.)
180 16 6 1 7 520
waffles (7-inch round)
220 11 2 25 6 380

Cereals

Cereals (1 cup) Calories Total fat
(g)
Sat fat
(g)
Carb
(g)
Protein
(g)
Sodium (mg)
all-bran 160 3 0 44 8 150
bran flakes 120 0 0 32 4 300
capt’n crunch 140 2 0.5 31 2 270
cheerios 110 2 0 33 4 210
cinnamon toast crunch 170 4.5 0.5 32 2 270
cocoa puffs 120 1 0 26 1 170
cookie crisps 120 1 0 26 1 270
corn flakes 100 0 0 24 1 180
corn pops 120 0 0 28 1 200
fiber one 120 1.5 0 49 5 120
frosted flakes 150 0 0 37 1 260
frosted mini-wheats 190 1 0 45 6 200
fruit loops 120 1 0 26 2 0
granola 600 30 6 65 18 150
grapenuts 420 2 0 94 13 25
kix 90 0 0 19 1 710
lucky charms 110 1 0 25 2 200
rice krispies 100 0 0 22 2 200
puffed rice 50 0 0 12 1 0
puffed wheat 45 0 0 10 2 0
raisin bran 190 1.5 0 47 5 360
shredded wheat 170 0.5 0 41 5 0
special k 120 0 0 22 7 220
total 130 1 0 30 4 260

Hot Cereals

Hot Cereals (1/2 cup) Calories Total fat
(g)
Sat fat
(g)
Carb
(g)
Protein
(g)
Sodium (mg)
cream of wheat, cooked, plain 60 0 0 13 2 75
grits, cooked, plain 70 0 0 13 2 270
oat bran, cooked, plain 45 1 0 8 2 50
oatmeal, cooked, plain 70 1 0 13 3 90

Breads and Pastries

Breads & Pastries Calories Total fat
(g)
Sat fat
(g)
Carb
(g)
Protein
(g)
Sodium (mg)
bagel, plain (4″) 240 1.5 0 48 9 480
biscuit (4”) 360 16 4.5 45 7 590
cinnamon bun (4-1/4″) 260 15 3.5 29 5 240
croissant (medium) 230 12 7 26 5 420
danish pastry, cheese (med) 270 16 5 26 6 320
doughnut glazed (4-14″) 300 17 4.5 33 5 260
doughnut cream filled (3-1/2″) 310 21 4.5 26 5 260
english muffin (1 each) 130 1 0 26 4 260
french bread (medium slice) 180 2 0 33 6 390
muffin (4 oz.) banana nut 380 14 3 58 6 740
muffin (4 oz.) blueberry 360 10 4 62 6 620
muffin (4 oz.) bran 430 22 6 53 6 430
muffin (4 oz.) corn 360 12 6 60 4 600
pita (6-1/2″) 170 0.5 0 33 5 320
tortilla flour (10”) 220 6 1.5 37 6 460
tortilla corn (6”) 60 0.5 0 12 1 10
white bread (1.5 oz. slice) 120 2.5 0 21 3 150
whole wheat bread (1.5 oz. slice) 130 2.5 0 24 4 160

Salad Bar

Salad Bar Calories Total fat
(g)
Sat fat
(g)
Carb
(g)
Protein
(g)
Sodium (mg)
almonds (2 tbsp) 110 9 0.5 4 4 5
artichoke hearts plain (1/2 cup) 40 0 0 9 3 80
avocado (1/2 cup) 120 11 1.5 6 1 5
bacon bits (1 tbsp) 25 1.5 0 0 3 220
adzuki beans  (1/2 cup) 150 0 0 28 9 10
black beans  (1/2 cup) 110 0 0 20 8 5
garbanzo beans  (1/2 cup) 130 2 0 22 7 5
kidney beans  (1/2 cup) 110 0 0 20 8 0
blue cheese, crumbled (2 tbsp) 60 5 3 0 4 240
cheddar cheese, (2 tbsp) 60 4.5 3 0 4 90
cottage cheese (2 tbsp) 25 1 .75 3 3.5 100
feta cheese (2 tbsp) 50 4 3 1 3 210
parmesan cheese (2 tbsp) 45 3 1.5 0 4 150
hummus (2 tbsp) 26 2.5 0 6 1 75
oat bran, raw (2 tbsp) 50 1 0 8 2 0
olives (10 small) 35 3.5 0 2 0 280
pecans (2 tbsp) 100 11 1 2 1 0
potato salad (1/2 cup) 143 74 13 11 2.7 529
salad greens, raw (2 cups) 20 0 0 3 2 30
sunflower seeds (2 tbsp) 90 8 1 4 3 65
tofu, plain, raw cubes (1/2 cup) 80 4.5 0.5 2 8 10
vegetables, average raw (1 cup) 25 0 0 3 2 10

Salad Dressings

Salad Dressings
4 tablespoons
Calories Total fat
(g)
Sat fat
(g)
Carb
(g)
Protein
(g)
Sodium (mg)
blue cheese (1 tbsp) 80 8 1.5 1 1 120
caesar (1 tbsp) 80 8 1.5 0 0 160
canola oil (1 tbsp) 120 14 1 0 0 0
french (1 tbsp) 70 7 1 2 0 130
italian (1 tbsp) 45 4 0.5 2 0 240
olive oil (1 tbsp) 120 14 2 0 0 0
ranch (1 tbsp) 70 7 1 1 0 115
thousand island (1 tbsp) 60 5 1 2 0 135
vinaigrette (1 tbsp) 70 8 1.5 0 0 0
vineger, cider (1 tbsp) 0 0 0 1 0 0

Fruits (raw and dried)

Fruits (raw and dried) Calories Total fat
(g)
Sat fat
(g)
Carb
(g)
Protein
(g)
Sodium (mg)
apple, whole, large 110 0 0 29 1 0
banana, whole, large 110 0 0 27 1 0
melon (1 cup) 50 0 0 13 1 0
orange, whole medium 60 0 0 15 1 0
pear, whole, large 100 0 0 26 1 0
strawberries (1 cup) 45 0 0 11 1 0
watermelon (1 cup) 45 0 0 11 1 0
dried apricots (10 each) 80 0 0 22 1 0
banana chips (1 oz.) 150 10 8 17 1 0
dates (3 each) 70 0 0 19 1 0
figs (10 each) 140 0.5 0 36 2 5
raisins (1/4 cup) 120 0 0 33 1 0
trail mix (1/2 cup) 350 22 4 34 10 170

Meats

Meats (Deli)
Typical contains 4 oz. meat
Calories Total fat
(g)
Sat fat
(g)
Carb
(g)
Protein
(g)
Sodium (mg)
bologna, beef (1 oz.) 90 7 2.5 2 4 210
chicken breast, roasted (1 oz.) 45 1 0 0 9 20
chicken salad (1/2 cup) 140 9 2 10 5 460
ham (1 oz.) 45 2.5 1 1 5 370
pastrami (1 oz.) 40 1.5 1 1 6 250
roast beef, fresh reasted  (1 oz.) 60 2.5 1 7 10
salami (1 oz.) 70 6 3 0 4 320
tuna, water-packed (3 oz.) 35 1 0 1 7 105
tuna salad (1/2 cup) 190 9 1 10 16 410
turkey breast (1 oz.) 30 0 0 1 5 290

Cheeses

Cheeses Calories Total fat
(g)
Sat fat
(g)
Carb
(g)
Protein
(g)
Sodium (mg)
american (1 oz.) 90 7 4.5 2 6 270
cheddar (1 oz.) 110 9 6 0 7 180
monterey jack (1 oz.) 110 9 5 0 7 150
mozzarella (1 oz.) 90 6 3.5 1 7 150
provolone (1 oz.) 100 8 5 1 7 250

Pizza

Pizza Calories Total fat
(g)
Sat fat
(g)
Carb
(g)
Protein
(g)
Sodium (mg)
cheese (1 slice) 190 6 6 27 8 390
pepperoni (1 slice) 270 12 5 28 12 670

Soups

Soups Calories Total fat
(g)
Sat fat
(g)
Carb
(g)
Protein
(g)
Sodium (mg)
chicken noodle (1 cup) 130 2 0 20 9 390
clam chowder (1 cup) 160 7 3 17 9 990
chili w/meat (1 cup) 170 7 3.5 21 7 1040
chili, vegetarian (1 cup) 160 1 0 30 14 390
vegetable (1 cup) 70 2 0 12 2 820

Grill Entrees

Grill Entrées Calories Total fat
(g)
Sat fat
(g)
Carb
(g)
Protein
(g)
Sodium (mg)
hamburger, 4 oz patty with 3 oz bun 460 14 4.5 35 21 760
hamburger with 2 slices bacon and 1 oz cheese 640 29 12 80 33 1230
burger, vegetarian 330 3.5 1 54 18 640
chicken sandwich fried (5 oz) 660 30 7 65 30 1220
chicken sandwich grilled (5 oz) 400 7 1 44 41 1090
chicken wings (6 pcs.) 300 21 5 0 25 75
french fries (6 oz.) 580 31 7 67 7 340
grilled cheese sandwich 400 23 12 30 17 1150
hot dog (4 oz., w/ bun) 480 35 15 70 16 1450
onion rings (6 oz.) 690 45 15 65 9 640

Proteins

Proteins Calories Total fat
(g)
Sat fat
(g)
Carb
(g)
Protein
(g)
Sodium (mg)
chicken baked w/skin (1/2 breast) 190 8 8 0 29 70
chicken baked baked or grilled  w/out skin 140 3 3 0 27 65
chicken fried w/skin 360 18 5 13 35 390
salmon, grilled (5 oz.) 260 12 2 0 36 80
turkey w/skin roasted with gravy (4 oz.) 270 12 3.5 3 33 420

Sides

Sides (1cup) Calories Total fat
(g)
Sat fat
(g)
Carb
(g)
Protein
(g)
Sodium (mg)
barley, pearled 190 0.5 0 44 4 0
egg noodles 210 2.5 0 40 8 10
mac & cheese 360 12 2 46 13 700
baked potato 210 0 0 48 6 550
mashed potatoes 240 9 3.5 35 4 670
sweet potato, baked 200 0 0 47 5 80
rice, brown 220 2 0 45 5 10
rice, white 210 0 0 45 4 0
rice, wild 170 0.5 0 35 7 0
spaghetti / pasta noodles, plain, cooked 200 1 0 40 7 140
spaghetti, whole wheat, plaincooked 170 1 0 37 7 0

Condiments and Sauces

Condiments & Sauces Calories Total fat
(g)
Sat fat
(g)
Carb
(g)
Protein
(g)
Sodium (mg)
apple butter (1 tbsp) 30 0 0 8 0 0
butter (1 tbsp) 100 11 7 0 0 80
bbq sauce (1 tbsp) 25 0 0 6 1 150
equal (1 pkt) 4 0 0 1 0 0
half & half (1 tbsp) 20 1.5 1 1 0 5
honey (1 tbsp) 60 0 0 17 0 0
horseradish (1 tbsp) 5 0 0 2 0 45
jam/jelly/perserves (1 tbsp) 50 0 0 13 0 5
ketchup (1 tbsp) 15 0 0 4 0 170
margarine, tub (1 tbsp) 100 11 2 0 0 150
mayonnaise (1 tbsp) 100 11 1.5 0 0 75
mayonnaise, light (1 tbsp) 50 5 0.5 1 0 120
mustard, yellow (1 tsp) 10 0 0 1 1 170
molasses (1 tbsp) 60 0 0 15 0 10
peanut butter, creamy (1 tbsp) 90 8 1.5 3 4 75
salsa, fresh (1 tbsp) 5 0 0 1 0 0
sour cream (1 tbsp) 30 3 2 1 0 10
soy sauce (1 tbsp) 10 0 0 1 2 1010
splenda (1 pkt) 5 0 0 1 0 0
steak sauce (1 tbsp) 10 0 0 2 0 230
sugar (1 tbsp) 50 0 0 12 0 0
sweet’n low (1 pkt) 4 0 0 1 0 4
syrup (1 tbsp) 45 0 0 12 0 15
alfredo pasta sauce (1/2 cup) 220 20 10 6 4 840
marinara pasta sauce (1/2 cup) 70 2.5 0 10 2 520
meat pasta sauce (1/2 cup) 140 8 2.5 11 8 430
pesto pasta sauce (1/2 cup) 620 57 15 8 22 950
teriyaki pasta sauce (1/2 cup) 200 0 0 44 4 3240

Beverages

Beverages Calories Total fat
(g)
Sat fat
(g)
Carb
(g)
Protein
(g)
Sodium (mg)
beer, regular (12 oz) 140 0 0 11 1 15
beer, light (12 oz) 100 0 0 5 1 15
coffee, brewed, black (16 oz) 5 0 0 0 1 10
cappuccino, whole milk (16 oz) 190 9 6 15 9 140
mocha, whole milk (16 oz) 450 27 16 44 16 200
latte, whole milk (16 oz) 280 15 9 23 15 230
apple juice (8 oz) 120 0 0 29 0 5
grape juice (8 oz) 150 0 0 38 1 10
grapefruit juice (8 oz) 90 0 0 22 1 0
orange juice (8 oz) 100 0 0 25 1 0
tomato juice (6 oz) 30 0 0 8 1 490
fruit punch (12 oz) 170 0 0 45 0 140
lemonade (12 oz) 150 0 0 39 0 10
milk, whole (8oz) 150 8 4.5 11 8 100
milk, 2-% (8oz) 120 5 3 11 8 100
milk, 1-% (8oz) 100 2.5 1.5 11 8 105
milk, skim (8oz) 80 0 0 12 8 105
milk, soy (8oz) 130 4.5 0 12 11 135
milk, chocolate, 2% (8oz) 180 5 3 26 8 150
diet soda (16 oz) 0 0 0 0 0 7
mt. dew soda (16 oz) 227 0 0 61 0 93
regular cola (16 oz) 200 0 0 53 0 13
sprite (16 oz) 187 0 0 52 0 47
tea, brewed, unsweet. (16 oz) 5 0 0 1 0 20

Desserts

Desserts Calories Total fat
(g)
Sat fat
(g)
Carb
(g)
Protein
(g)
Sodium (mg)
angel food cake 1/6th 150 0 0 33 3 290
apple pie (1/8th of 9″ pie) 410 19 4.5 58 4 330
boston cream pie (1/6th of 9″ pie) 230 8 2 39 2 130
cheesecake (3 oz) 270 19 8 45 5 180
chocolate cake (2 oz) 150 5 2.5 25 2 210
choc. eclair  (5″x2″) 260 16 4 24 6 340
choc. pudding  (1/2 cup) 170 4.5 2.5 28 5 140
coffee cake (1/8th of 8″) 180 5 1 30 3 240
brownie (4-inch square) 490 20 6 78 5 310
choc. chip cookie (3-1/2″) 200 10 3 26 2 120
oat. raisin cookie (4″) 370 13 3 59 4 220
rice krispy treat (4″ sq) 180 4 0.5 35 1 150
sugar cookie (4″) 400 18 4 57 4 380
gingerbread (2″x3″) 150 4 4.5 27 2 310
choc ice cream (1/2 cup) 190 13 8 15 3 40
vanilla ice cream (1/2 cup) 130 7 4.5 16 2 55
vanilla, soft serve  (1/2 cup) 190 11 6 19 4 50
vanilla, low fat frozen yogurt  (1/2 cup) 100 1.5 1 18 4 60
hot fudge (1 tbsp) 70 2.5 1 12 1 60
caramel sauce (1 tbsp) 50 0 0 14 0 70
pecan pie (1/6th of 8″) 450 21 4 65 5 480
sherbet (1/2 cup) 110 1.5 1 22 1 35
yellow cake w/icing (2″x3″) 270 9 2 45 2 300

Snacks

Snacks Calories Total fat
(g)
Sat fat
(g)
Carb
(g)
Protein
(g)
Sodium (mg)
corn chips (1 oz.) 430 23 8 53 5 870
popcorn, with oil (3 cups) 170 9 1.5 19 3 290
potato chips (3oz.) 460 29 4.5 45 6 510
pretzels (3 oz.) 320 3 0.5 67 8 1460
tortilla chips (3 oz.) 430 22 4.5 53 6 450

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