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Be knowledgeable about what you eat
Congratulations! You are taking the first step toward achieving your health goals. By learning the nutritional value of
some common restaurant foods, you will be able to make better choices for you and your family. You’ll also learn to spot
the not-so-healthy choices.
We have reviewed menu items from several popular restaurants, including fast food establishments, and listed some
items each restaurant has that meet our specific guidelines (see chart below). Under each section, we have also included
items that do not meet our guidelines. Those items are shaded in dark grey and will help you better understand what
menu choices tend to have more calories, fat and/or sodium.
Our guidelines may differ from a “healthy choice menu” at various restaurants. Items that appear to be healthy may not
have made our list based on our guidelines.
Most restaurants have their menus and nutritional guides on their website. There you can check the values of appetizers,
side dishes and items not included in this Healthy Dining Guide. Some have helpful nutrition guides that allow you to
customize your meal and get the exact values for what you plan on eating.
Eating healthy consists of four to five small meals a day featuring vegetables, fruits, whole grains, lean meats, fish and
poultry, which add up to about 2,000 calories a day – including snacks and beverages. Beverages are often overlooked
high-calorie items that add up fast and usually provide little nutritional benefit. For information on some common
specialty beverages, see pages 26-27 of this guide.
Just remember that the total of everything in the meal, including sides and beverage, should fall within our recommended
totals. It’s easy to overlook how fast calories, fat and sodium can add up by adding just one side item. Pay attention to
the calories, fat and sodium levels. Spicy foods tend to have higher fat and sodium levels, even though they may be low in
calories.
Aim for each entrée and side item to have a maximum of: Adults
Calories Total Fat (grams) Saturated Fat (grams)
Trans Fat (grams)
Sodium (mg)
Entrée 750 25 8 0.5 750 (or 500*)
Side 250 8 3 0 250*
Kids
Calories Total Fat (grams) Saturated Fat (grams)
Trans Fat (grams)
Sodium (mg)
Entrée 600 23 7 0.5 750 (or 500*)
Side 200 7 2 0 250*
* Most people shouldn’t eat more than 2,300 mg of sodium a day. However, limit your sodium to 1,500 mg a day if you are an African-American of any age, have high blood pressure (hypertension), diabetes, chronic kidney disease, or if you are age 51 or older.
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HAP’s Healthy Tips for Dining Out:
Plan Ahead:
• Plan your day ahead of time to be sure to pack healthy snacks if you will be on the road or running the kids around
all day. Pack easy-to-eat items that do not need refrigeration like apples, energy bars and almonds.
• Check the restaurant’s website or download their app before you go. Calculate the nutritional value of a few
different meals so you can make a healthier choice once you are there. The apps are also useful to calculate any
beverage you may be considering.
• Avoid ‘all you can eat’ buffets. If you do go, start out at the vegetable section and fill your plate at least half full
with them first.
Once You’re There:
• Drink a glass of water before you eat to fulfill your body’s thirst and prevent overeating. Sometimes after drinking a
glass of water, you no longer even feel hungry.
• Avoid all soft drinks. Add some fresh or frozen fruit or a squeeze of lemon to water or sparkling water for a
refreshing twist.
• Avoid menu selections with creamy sauces or described as “fried,” “deep-fried,” “batter-dipped” or “breaded.”
• Substitute lettuce as a wrap for sandwiches instead of bread. Or ask if the restaurant can make the sandwich as a
salad.
• Ask for sauces, condiments and dressings on the side. Dip your fork into them first and then into the food, instead
of pouring them over the food.
• Choose brown rice and whole grains when available.
• Substitute veggies for potatoes or fries. Ask for them to be steamed and then squeeze lemon over them instead of
using butter.
• For kids, substitute apple slices for fries or cookies. Many restaurants offer this option.
• Avoid adding salt to food. At home, try seasoning with spices or herbs instead.
Portion Control:
• Ask for a to-go container right away. Split the meal in half and take it home for lunch the next day.
• Share an entrée and order two side salads.
• Practice ‘mindful eating’ – pay attention to what you are eating. Chew each bite several times, eat slowly and
enjoy your food and the taste. This also helps with digestion.
• Listen to your body’s signals. Eat only when you feel hungry and stop eating when you feel 80 percent full.
Here are some general guidelines for dining at specific types of restaurants:
When dining at a Chinese restaurant:
• Order stir-fried, braised or steamed chicken, seafood or tofu with vegetables.
• Skip the deep-fried or breaded items including fried rice and egg rolls.
• Request food be made without MSG (mono-sodium glutamate, a seasoning high in sodium).
• Order brown rice instead of white rice.
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When dining at an Italian restaurant:
• Limit yourself to one piece of bread.
• Limit your pasta portion to one cup, (about the size of your closed fist). Choose whole wheat pasta if available.
• Skip the alfredo and carbonara dishes. They are high in fat and calories.
• Choose marinara sauce or request dishes to be made with a small portion of olive oil.
When dining at a Mexican restaurant:
• Order corn taco shells instead of flour shells.
• Choose salsa over guacamole. Skip the sour cream or have only a small portion of it. Skip the extra cheese.
• Skip all fried or deep-fried dishes, including fried ice cream.
• Order grilled vegetables and salad. Go light on the dressing.
Notes:
The menus from the restaurants listed in this Healthy Dining Guide are current as of July 2013 and are based on
information from each restaurant’s website. In order to get the most up-to-date and accurate information on your food
and beverage choices, please visit the restaurant’s website.
Salads listed do not contain dressing or extras unless otherwise noted, or unless they are part of the way it is normally
made. All sandwiches listed include the bread or bun.
Some foods listed in this Healthy Dining Guide did not meet all of our guidelines. We included them as our healthy picks
if they were just a bit higher than our guidelines in one of the values. For example, if the item is slightly higher than our
guidelines in trans fat or sodium, but met all the other guidelines and tends to be a popular purchase at that restaurant,
we included that item. These items are noted with an asterisk by the values they exceed.
We also reviewed the following restaurants and found no (or only a few) healthy picks that we could recommend for both
the adult and kid’s menus: Biggby Coffee, Chili’s, Denny’s, Red Robin, Sonic and T.G.I. Friday’s. We are listing them here
solely to let you know that we did we review these restaurants. Jimmy John’s menu items required customization in order
for them to fit within our guidelines (by removing the cheese and/or mayo). However, several of their menu items would
fit our guidelines if the sandwich were made with a lettuce wrap instead of the bun.
If a restaurant is not listed above, or is not in the Healthy Dining Guide, we either did not review it, or it did not have
available information on its website in order for us to make a recommendation on the menu. HAP’s Healthy Dining Guide
is meant to be a useful tool to help you make healthy food choices when eating out. Due to space constraints, we were not
able to include every restaurant or item available.
Allergen information:
The Food and Drug Administration (FDA) does not require the reporting of highly refined oils derived from one of the eight
major food allergens or any ingredient derived from such highly refined oils. For example, soy oil as an ingredient may not
be indicated as an allergen. Please consult your doctor to know if you should avoid products that contain certain highly
refined oils made of foods you may have an allergy to.
4
Applebee’s
Food Calories Total fat Sat fat Trans fat Sodium
Classic Turkey Breast Lunch Combo 280 15 2 0 460
Grilled Chicken Caesar Salad (half, without dressing) 180 5 2 0 450
House Salad (without dressing) 230 15 7 0 400
Seasonal Berry and Spinach Salad (half, without dressing) 230 10 4 0 600
Seasonal Berry and Spinach Salad Lunch Combo 240 11 3 0 580
Breadstick (one) 130 4 1 0 200
Honey BBQ Chicken Sandwich 1010 43 16 1 2680
Sizzling Skillet Fajitas - Chicken (includes sides) 1290 46 21 1 4500
Kids
Kid’s 4-oz Sirloin Steak 140 7 3 0 410
Kid’s Chicken Tenders 270 15 3 0 770*
Kid’s Grilled Chicken Sandwich 230 5 2 0 560
Kid’s Grilled Chicken Sandwich, Broccoli and Apple Juice 360 6 2 0 590
Kid’s Grilled Chicken Sandwich, Broccoli and Milk 360 8 3 0 710
Kid’s Kraft Macaroni and Cheese 300 9 3 0 570
Kid’s Fries 440 20 4 0 770
Kid’s Grilled Cheese 570 34 14 1 1430
Kid’s Mini Cheeseburger 380 25 9 1 630
*Meets our criteria with being slightly over our guidelines in sodium.
5
Arby’s
Food Calories Total fat Sat fat Trans fat Sodium
French Toast Stix 350 13 2 0 500
Chopped Side Salad (without dressing) 70 5 3 0 105
Chopped Farmhouse Salad - Roast Turkey 230 13 7 0 780*
Jr. Chicken Sandwich (value size) 310 15 3 0 680
Jr. Roast Beef (value size) 210 8 3 0 530
Beef and Cheddar Classic 450 20 6 1 1310
Roast Turkey and Swiss Market Fresh Sandwich 700 28 7 0 1760
Curly Fries (value size) 240 13 2 0 540
Arby’s Sauce/Horsey Sauce 15-50 0-5 0-1 0 160-180
Kids
Kid’s Jr. Turkey and Cheese Sandwich 220 6 3 0 670
Kid’s Jr. Roast Beef Sandwich 210 8 3 0 530
Kid’s Prime-Cut Chicken Tenders (2) 230 11 2 0 650
Kid’s Prime-Cut Chicken Tenders with Kid’s Curly Fries 460 19 3 0 1210
*Meets our criteria with being slightly over our guidelines in sodium.
6
Burger King
Food Calories Total fat Sat fat Trans fat Sodium
Breakfast
Breakfast Muffin Sandwich Egg and Cheese 220 9 4 0 650
Breakfast Muffin Sandwich Bacon, Egg and Cheese 250 11 5 0 760*
Breakfast Muffin Sandwich Sausage and Cheese 330 20 7 0 750
Croissan’wich Egg and Cheese 280 15 7 0 620
Croissan’wich Bacon, Egg and Cheese 320 18 8 0 710
French Toast Sticks (3 piece) 230 11 2 0 260
Pancakes (3) and 1-oz Breakfast Syrup 500 19 5 0 700
Quaker Oatmeal Maple and Brown Sugar Flavor 270 4 2 0 290
Quaker Oatmeal Original 140 4 1 0 100
BK Ultimate Breakfast Platter 1450 84 30 1 2920
Hash Browns (large) 670 44 9 0 1080
Lunch/Dinner
BK Bacon Burger 320 17 5 0 500
BK Single Stacker 370 21 8 0 690
Cheeseburger 280 12 6 0 690
Bacon Cheeseburger 310 14 6 0 770*
Hamburger 240 8 4 0 460
Double Hamburger 330 15 6 0 490
Whopper Jr. Sandwich 340 19 5 0 510
Whopper Jr. Sandwich (without mayo) 260 10 4 0 440
Whopper Jr. Sandwich with Cheese 380 23 8 0.5 730
Whopper Jr. Sandwich with Cheese (without mayo) 300 14 6 0 710
Chicken Nuggets - 6 piece 280 17 3 0 540
Double Whopper Sandwich with Cheese 990 65 24 2 1480
Original Chicken Sandwich 630 39 7 1 1390
Sides
Smoothie: Strawberry Banana (small) 200 0 0 0 20
Smoothie: Tropical Mango (small) 210 1 0 0 40
French Fries (small) 340 15 3 0 480
Kids
Kid’s Oatmeal 170 4 2 0 260
Kid’s Meal Hamburger 240 8 4 0 460
Kid’s Meal Cheeseburger 280 12 6 0 690
Kid’s Meal Chicken Nuggets - 4 piece 190 11 2 0 360
Kid’s Home-style Chicken Strips - 2 piece 240 13 3 0 940
*Meets our criteria with being slightly over our guidelines in sodium.
7
Boston Market
Food Calories Total fat Sat fat Trans fat Sodium
Roast Beef Brisket - Regular 230 13 4 0 570
Rotisserie Chicken - Quarter White 320 13 4 0 710
Rotisserie Chicken - One Thigh and one Drumstick 310 20 6 0 670
Rotisserie Chicken - Quarter White (without skin) 220 3 1 0 700
Rotisserie Chicken - Three Piece Dark Skinless (Thigh and two Drumsticks)
280 12 4 0 630
Rotisserie Chicken - Three Piece Dark Skinless (Two Thighs and one Drumstick)
340 17 5 0 720
Turkey Breast - Regular 180 3 1 0 620
Pastry Top Turkey Pot Pie 780 46 23 0 1210
Tuscan Herb Rotisserie Chicken 650 33 10 0 1590
Sides
Caesar Salad with Croutons and Chicken (half, without dressing) 90 5 4* 0 180
Fresh Steamed Vegetables 80 5 0 0 160
Garlic Dill New Potatoes 100 2 1 0 80
Green Beans 90 6 2 0 200
Sweet Corn 120 3 0 0 55
Macaroni and Cheese 280 11 7 0 1050
Squash Casserole 260 17 7 0 1050
Kids
Kid’s Chicken Meal 310 20 6 0 670
Rotisserie Chicken, Quarter White (no skin) with Kid’s New Potatoes 280 4 1 0 745
Kid’s Roast Beef Brisket Meal 140 8 3 0 350
Kid’s Turkey Meal 90 2 1 0 310
Kid’s Turkey with Steamed Vegetables and Milk 260 7 3 0 520
Kid’s Mac & Cheese Entrée 230 9 6 0 850
Kid’s Meatloaf Meal 240 15 6 1 550
*Meets our criteria with being slightly over our guidelines in saturated fat.
8
Carrabas
Food Calories Total fat Sat fat Trans fat Sodium
Caesar Salad with Light Balsamic Vinaigrette (side salad) 96 5 1 0 273*
House Salad with Light Balsamic Vinaigrette (side salad) 82 4 0 0 288*
Italian Salad with Light Balsamic Vinaigrette (side salad) 100 4 0 0 292*
Grilled Chicken (small) 179 4 1 0 539
Chicken Marsala (small) 342 20 11* 0 732
Veal Marsala (small) 337 20 11* 0 442
Chicken Parmesan (regular) 643 29 11 0 1904
Lasagna 756 46 24 0 2484
Sides
Cucumber Tomato Salad 115 8 1 0 118
Sautéed Spinach (plain) 35 1 0 0 108
Minestrone Soup (one cup) 118 5 2 0 682
Kids
Kid’s Cheese Pizza 413 16 7 0 550
Kid’s Grilled Chicken 149 3 1 0 90
Kid’s Grilled Chicken with Carrots 255 3 1 0 144
Kid’s Grilled Chicken with Steamed Spinach 259 3 1 0 196
Kid’s Penne Butter 339 23 14* 0 645
Kid’s Whole Grain Spaghetti Pomodoro with Steamed Spinach 320 2 0 0 740
Kid’s Chicken Fingers 513 29 13 2 1192
Kid’s Pepperoni Pizza 466 21 8 0 735
*Meets our criteria with being slightly over our guidelines in saturated fat and/or sodium.
9
Chipotle
Food Calories Total fat Sat fat Trans fat Sodium
Burrito Bowl with Brown Rice and Fajita Vegetables 180 5 1 0 320
Chicken Bowl with Brown Rice and Fajita Vegetables 370 11 3 0 690
Chicken Bowl with Brown Rice and Black Beans 470 12 3 0 770*
Chicken Bowl with Brown Rice and Cheese 450 19 8 0 700
Steak Bowl with Brown Rice and Fajita Vegetables 370 11 3 0 640
Steak Bowl with Brown Rice and Black Beans 470 12 3 0 720
Steak Bowl with Brown Rice and Cheese 450 19 8 0 650
Carnitas Bowl with Fajita Vegetables 210 9 3 0 710
Barbacoa Bowl with Fajita Vegetables 190 8 3 0 680
Chicken Taco with Fajita Vegetables and Cheese (Crispy or Soft Corn Tortilla)
490-520 19-22 7-9 0 750-765
Steak Taco with Fajita Vegetables and Cheese (Crispy or Soft Corn Tortilla)
490-520 19-22 7-9 0 700-725
Carnitas Taco with Fajita Vegetables (Crispy or Soft Corn Tortilla) 390-420 12-15 3-4 0 740-755
Chicken Tortilla with Fajita Vegetables and Cheese (Crispy or Soft Corn Tortilla)
490-520 19-22 7-9 0 750-765
Steak Tortilla with Fajita Vegetables and Cheese (Crispy or Soft Corn Tortilla)
490-520 19-22 7-9 0 700-715
Barbacoa Tortilla with Fajita Vegetables (Crispy or Soft Corn Tortilla) 370-400 11-14 3-4 0 710-725
Chicken Burrito with Fajita Vegetables, Tomato Salsa, Cheese and Sour Cream
740 35 17 0 1890
Chicken or Steak Tortilla with Fajita Vegetables and Cheese (Soft Flour Tortilla)
580 23 10 01270-1320
*Meets our criteria with being slightly over our guidelines in sodium.
10
Dunkin’ Donuts
Food Calories Total fat Sat fat Trans fat Sodium
Breakfast
All Bagels (except Pretzel Salt and Sour Cream and Onion/as a meal) 310-350 1-7 0-1 0 450-630
All Cream Cheese Spreads 100-150 8-15 5-9* 0-0.5 210-250
All Muffins (as a meal) 410-590 10-24 2-8 0 410-770
English Muffin 140 1 0 0 130
Cheddar Cheese Bagel Twist 390 8 5 0 770*
Egg and Cheese Wake-Up Wrap 150 8 4 0 420
Bacon, Egg and Cheese Wake-Up Wrap 180 9 4 0 520
Ham, Egg and Cheese Wake-Up Wrap 170 8 4 0 560
Sausage, Egg and Cheese Wake-Up Wrap 260 17 7 0 680
Egg and Cheese on English Muffin 240 7 4 0 490
Bacon, Egg and Cheese on English Muffin 290 10 5 0 700
Ham, Egg and Cheese on English Muffin 280 8 4 0 770*
Egg White Turkey Sausage Flatbread 280 8 3 0 770*
Egg White Veggie Flatbread 280 10 4 0 690
Oatmeal: Brown Sugar Flavored Oatmeal with Dried Fruit Topping 300 4 1 0 470
Oatmeal: Original with Dried Fruit Topping 270 4 1 0 140
Big and Toasted 530 28 10 0 1360
Sausage, Egg and Cheese Biscuit 590 40 19 0 1500
Lunch
Tuna Salad Sandwich on English Muffin 390 23 4 0 520
Tuna Salad Wrap 510 36 9 0 1080
*Meets our criteria with being slightly over our guidelines in saturated fat and/or sodium.
11
Einstein Bros. Bagels
Food Calories Total fat Sat fat Trans fat Sodium
Breakfast
All Bagels (as a meal) 130-350 1-8 0-5 0 230-680
All Cream Cheese Shmears 80-120 6-12 4-8* 0 90-210
Bagel Thin Egg White Sandwich with Asparagus, Mushroom and Swiss 270 11 4 0 420
Bagel Thin Egg White Sandwich with Bacon and Cheese Panini 300 13 7 0 470
Egg Sandwich with Cheese 470 16 7 0 710
Egg Sandwich with Spinach, Mushroom and Swiss 500 19 7 0 820*
Double Double Egg Sandwich 760 38 16 0 1220
Green Chile and Turkey Sausage Panini 650 22 8 0 1480
Lunch
Albacore Tuna Salad Deli Sandwich 390 9 1 0 730
Chicken Salad Deli Sandwich 410 10 2 0 630
Bagel Thin Tuscan Chicken Pesto Sandwich 340 13 5 0 750
Grab and Go Chicken Salad Wrap 440 15 2 0 690
Grab and Go Garden Salad 220 17 3 0 480
Veg Out on Sesame Seed Bagel Sandwich 400 11 5 0 610
Strawberry Chicken Chopped Salad 330 13 2 0 340
Chipotle Chicken Chopped Salad 200 10 2 0 620
Chicken Caesar Chopped Salad (half) 220 13 3 0 670
Club Mex Wrap 590 27 7 0 1810
Turkey and Cheddar Bagel Melt 490 15 8 0 1640
Sides
Fruit and Yogurt Parfait 170 1 0 0 115
Low Fat Yogurt Parfait 200 2 0 0 120
Fruit Cup 140 0 0 0 25
Blueberry Muffin 490 26 3 0 440
*Meets our criteria with being slightly over our guidelines in total fat and/or sodium.
12
Little Caesars
Food Calories Total fat Sat fat Trans fat Sodium
Oven Roasted Wings (three wings) 210 15 6 0 570
Spicy BBQ Wings (three wings) 210 15 6 0 750
Teriyaki Wings (three wings) 210 15 6 0 720
Just Cheese Pizza (two slices) 500 18 8 0 880*
Baby Pan Pan Just Cheese Pizza (one pan) 320 15 6 0 520
Baby Pan Pan Cheese and Pepperoni Pizza (one pan) 360 18 7 0 650
Deep Dish Just Cheese Pizza (one slice) 340 15 6 0 530
Deep Dish Pepperoni Pizza (one slice) 380 18 7 0 660
Veggie Pizza (two slices) 540 20 10* 0 1120*
Buffalo Hot Wings (three wings) 210 15 6 0 1170
3 Meat Treat Pizza (two slices) 680 34 14 0 1460
Pepperoni Pizza (two slices) 560 22 10 0 1120
*Meets our criteria with being slightly over our guidelines in saturated fat and/or sodium.
13
McDonald’s
Food Calories Total fat Sat fat Trans fat Sodium
Breakfast
Egg McMuffin 300 12 5 0 780*
Egg White Delight 250 7 3 0 800*
Hotcakes 350 9 2 0 590
Fruit and Maple Oatmeal 290 4 2 0 160
Fruit and Maple Oatmeal (without brown sugar) 260 4 2 0 115
Fruit n’ Yogurt parfait 150 2 1 0 70
Sausage Burrito 300 16 7 0 790*
Hash Browns 150 9 1 0 310
Big Breakfast with Hotcakes (with regular size biscuit) 1090 56 19 0 2150
Southern Style Chicken Biscuit (regular size) 410 20 8 0 1180
Lunch/Dinner
Hamburger 250 9 4 0.5 480
Cheeseburger 300 12 6 0.5 680
Grilled Onion Cheddar Burger 310 13 6 0.5 660
Chicken McNuggets - 6 piece 280 18 3 0 540
Filet-o-Fish 390 19 4 0 590
Premium Bacon Ranch Salad (without chicken) 140 7 4 0 300
Premium Bacon Ranch Salad with Grilled Chicken 230 9 4 0 700
Premium Caesar Salad (without chicken) 90 4 3 0 180
Premium Caesar Salad with Grilled Chicken 190 5 3 0 580
Premium Southwest Salad (without chicken) 140 5 2 0 150
Premium Southwest Salad with Grilled Chicken 290 8 3 0 650
Big Mac 550 29 10 1 970
Double Quarter Pounder with Cheese 750 43 19 3 1280
Sides
Side Salad 20 0 0 0 10
Small French Fries 230 11* 2 0 160
Blueberry Pomegranate Smoothie (small) 220 1 0 0 40
Mango Pineapple Smoothie (small) 220 1 1 0 45
Strawberry Banana Smoothie (small) 210 1 0 0 50
Large French Fries 500 25 4 0 350
Kids
Chicken McNuggets - 4 piece 190 12 2 0 360
Kid’s Hamburger 250 9 4 0.5 480
Kid’s Cheeseburger 300 12 6 0.5 680
Kid’s Cheeseburger with Small Fries 400 17 1 0 750
Kid’s Meal with Hamburger, Milk and Apple Slices 365 12 6 0.5 605
Kid’s Fries 100 5 1 0 70
*Meets our criteria with being slightly over our guidelines in total fat and/or sodium.
14
Olive Garden
Food Calories Total fat Sat fat Trans fat Sodium
Garden-fresh Salad (one serving / without dressing) 60 2 0 -- 270
Linguine alla Marinara (lunch portion) 310 4 1 -- 670
Capellini Pomodoro (dinner menu, half portion) 245 5 1 -- 625
Cheese Ravioli with Marinara Sauce (dinner menu / half portion) 395 14 7 -- 755*
Grilled Chicken Spiedini with Sweet Red Wine Sauce 170 2 0.5 -- 630
Grilled Chicken Spiedini with Creamy Alfredo 230 12 6 -- 690
Herb-Grilled Salmon 480 24 5 -- 360
Moscato Peach Chicken (dinner menu / half portion) 420 15 8 -- 640
Parmesan Crusted Tilapia (dinner menu / half portion) 295 13 5 -- 455
Shrimp Mezzaluna (dinner menu / half portion) 315 16 9* -- 655
Venetian Apricot Chicken (dinner menu / half portion) 200 4 1 -- 645
Grilled Chicken Breast (added to a meal) 110 3 1 -- 280
Grilled Shrimp (added to a meal) 50 1 0 -- 430
Chicken Parmigiana 1090 49 18 -- 3380
Classic Shrimp Scampi Fritta Sandwich 940 52 13 -- 2590
Tour of Italy (lunch and dinner menu) 1450 74 33 -- 3830
Sides Calories Total fat Sat fat Trans fat Sodium
Steamed Broccoli 15 0 0 -- 10
Parmesan Roasted Asparagus 90 7 1.5 -- 260*
Breadstick with Garlic Butter Spread (one) 140 2 0 -- 370
Kids
Kid’s Penne Rigate with Marinara 250 4 0 -- 750
Kid’s Cheese Ravioli 290 8 4 -- 470
Chicken Fingers and Pasta 510 17 2 -- 1140
Macaroni and Cheese 340 6 2.5 -- 1000
*Meets our criteria with being slightly over our guidelines in saturated fat and/or sodium.
15
Outback Steakhouse
Food Calories Total fat Sat fat Trans fat Sodium
Filet with Wild Mushroom Sauce 273 14 6 0.8* 518
Norwegian Salmon 484 29* 6 0 447
Outback Special 6 oz Steak 254 13 5 0.7* 226
Shrimp on the Barbie 319 20 5 0.1 589
Simply Grilled Mahi 473 12 6 0 755*
Victoria’s 6 oz Filet with Fresh Seasonal Mixed Veggies and Tangy Tomato House Salad
530 22 11* 0.6* 749
Victoria’s 6-ounce Filet 218 9 4 0.6* 206
Filet Focaccia Sandwich 734 39 11 1.3 4135
The Bloomin’ Burger 1029 71 31 3 1766
Sides
Entrée House Salad (without dressing) 158 10* 5* 0 214
Fresh Seasonal Mixed Veggies 96 3 2 0 153
Fresh Steamed Broccoli 109 8 4* 0 219
Fresh Steamed French Green Beans 55 3 1 0 193
Grilled Asparagus 52 4 1 0 226
Bloomin’ Onion (serves six / dipping sauce information not available) 1959 161 48 4 4102
Entrée Sweet Potato with Honey Butter and Brown Sugar 465 16 6 0 261
Kids
Kid’s Grilled Chicken on the Barbie 147 2 0 0 340
Kid’s Grilled Chicken on the Barbie with Broccoli and Apple Juice 290 3 1 0 320
Joey Sirloin Medallions with Broccoli and Apple Juice 330 6 3 0 230
Chicken Fingers 472 29 13 1.5 791
Mac-A-Roo ‘N Cheese 607 25 14 1 1223
*Meets our criteria with being slightly over our guidelines in total fat, saturated fat, trans fat and/or sodium.
16
Panera Bread
Food Calories Total fat Sat fat Trans fat Sodium
Breakfast
All Bagels (as a meal) 290-420 2-7 0-4 0 400-640
All Cream Cheese Spreads (except NY Style Cheesecake/1 oz portion) 60-100 5-10 3-6 0 100-190
Breakfast Egg Bowl with Steak (Hidden menu) 270 17 5 0 440
Breakfast Egg White Bowl with Roasted Turkey (Hidden menu) 190 7 1 0 500
Egg and Cheese Sandwich on Ciabatta 390 15 7 0 710
Oatmeal - Steel-cut with Blueberries and Granola or Strawberries and Pecans
320 9-14 2-3 0 160
Strawberry Granola Parfait (as a meal) 310 11 5 0 100
French Toast Bagel Breakfast with Sausage 670 30 14 0 1280
Sausage, Egg and Cheese on Ciabatta 550 29 12 0 1040
Lunch/Dinner
Half Salad: Chopped Chicken Cobb with Avocado 290 21 5 0 480
Half Salad: Fuji Apple with Chicken 280 17 4 0 330
Half Salad: Spinach Power 230 13 2 0 500
Half Salad: Thai Chopped Chicken 240 10 2 0 580
Salad: Asian Sesame Chicken 470 25 4 0 560
Salad: BBQ Chopped Chicken 510 22 3 0 560
Salad: Caesar 310 24 7 0.5 480
Salad: Chicken Caesar 440 26* 8 0 660
Salad: Classic Café 170 11 2 0 150
Salad: Strawberry Poppyseed with Chicken 350 13 2 0 290
Half Sandwich: Asiago Roast Beef on Asiago Cheese 360 16 7 0 650
Half Sandwich: Chicken Caesar on Three Cheese 360 16 5 0 630
Half Sandwich: Classic Grilled Cheese on All Natural White Miche 290 10 7 0 720
Half Sandwich: Mediterranean Veggie on XL Tomato Basil 260 6 2 0 700
Half Sandwich: Napa Almond Chicken Salad on Sesame Semolina 340 13 2 0 590
Half Sandwich: Roasted Turkey and Avocado BLT on Sourdough 260 11 2 0 470
Half Sandwich: Tuna Salad on Honey Wheat 250 8 2 0 580
Half Sandwich: Roasted Turkey Artichoke on Focaccia with Asiago Cheese Panini
390 17 5 0 590
Half Sandwich: Tomato and Mozzarella on Ciabatta 370 13 5 0 780*
Chicken Hummus Bowl (Hidden menu) 330 13 2 0 590
Mediterranean Chicken (Hidden menu) 360 20 4 0 590
Rustic Penne Bolognese (small) 340 12 5 0 630
Steak Lettuce Wraps (Hidden menu) 210 9 3 0 240
Full Italian Combo on Ciabatta 980 41 15 1 2620
Low-fat Garden Vegetable with Pesto Soup (one cup) 100 4 1 0 610
French or Whole Grain Baguette 180 1-2 0 0 400
*Meets our criteria with being slightly over our guidelines in total fat and/or sodium.
17
Panera Bread Cont.
Food Calories Total fat Sat fat Trans fat Sodium
Sides
Low Fat Mango Smoothie 230 2 1 0 90
Low Fat Strawberry Smoothie with Ginseng 260* 2 1 0 90
Fat-free Superfruit Power Smoothie 200 0 0 0 60
Frozen Mocha 570 21 14 0.5 150
Kids
Kid’s Peanut Butter and Jelly Sandwich on All Natural White Loaf 400 17 4 0 470
Kid’s Roast Beef Deli Sandwich on All Natural White Loaf 310 10 6 0 730
Kid’s Buttered Ribbon Noodles 350 12 7 0 160
Kid’s Organic Yogurt (blueberry, strawberry/one tube) 60 1 0 0 40
Grilled Cheese Sandwich on All Natural White Loaf 400 13 10 0 1000
Signature Mac and Cheese (small-one cup) 490 30 13 0.5 1240
*Meets our criteria with being slightly over our guidelines in calories.
18
Red Lobster
Food Calories Total fat Sat fat Trans fat Sodium
Appetizers
Chilled Jumbo Shrimp Cocktail (lunch menu) 120 1 0 -- 580*
Oysters on the Half Shell (1/2 dozen - lunch menu) 50 2 0 -- 125
Garden Salad (without dressing) 100 5 2 -- 160
Add Petite Shrimp to Garden Salad 15 0 0 -- 125
Bar Harbor Salad 160 6 0 -- 35
Bar Harbor Salad with Chicken, Salmon or Shrimp 260-350* 9-10* 1-2 -- 135-530
Classic Caesar Salad with Chicken 670 54 10 -- 1600
Crispy Calamari and Vegetables Appetizer (lunch and dinner menus) 1390 88 10 -- 3020
Lunch
Farm-raised Catfish (blackened) 190 9 2 -- 150
Fish (oven broiled) 90 2 0 -- 290
Rainbow Trout (half order, prepared grilled, broiled or blackened) 200 8 2 -- 670
Seafood-Stuffed Fish 170 5 2 -- 610
Tilapia (half order, prepared grilled, broiled or blackened) 190 5 1 -- 620
Walleye (broiled or blackened) 130-150 2-4 0-1 -- 200-270
Grilled Southwest Chicken Sandwich 1210 64 13 -- 1860
Hand-Battered Fish and Chips 630 26 3 -- 980
Dinner
Fish (oven broiled) 290 4 1 -- 760*
Lake Whitefish (prepared grilled, broiled or blackened) 290 10 2 -- 700
Opah (prepared grilled, broiled or blackened) 260 3 1 -- 610
Pacific Snapper (prepared grilled, broiled or blackened) 190 3 1 -- 700
Perch (prepared grilled, broiled or blackened) 170 2 0 -- 630
Rock Lobster Tail 170 1 0 -- 540
Shrimp Your Way - Coconut Shrimp Bites 300 18 4 -- 760*
Shrimp Your Way - Popcorn Shrimp 190 9 1 -- 700
Sole (prepared grilled, broiled or blackened) 180 2 0 -- 700
Tilapia (grilled) 190 5 1 -- 620
Tuna (prepared grilled, broiled or blackened) 250 2 0 -- 550
Wahoo (prepared grilled, broiled or blackened) 350 13 4 -- 640
Walleye (broiled or blackened) 260-300 4-7 1 -- 410-540
Admiral’s Feast 1270 70 6 -- 3830
Shrimp Linguini Alfredo 1140 51 18 -- 2940
Sides
Coleslaw 200 15* 3 -- 250
Petite Green Beans 50 2 1 -- 250
Roasted Vegetable Medley 40 1 0 -- 170
Cheddar Bay Biscuit (one biscuit) 150 8 3 -- 350
Crispy Red Potatoes 200 9 1 -- 1020
*Meets our criteria with being slightly over our guidelines in calories, total fat and/or sodium.
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Red Lobster Cont.
Food Calories Total fat Sat fat Trans fat Sodium
Kids
Kid’s Broiled Fish 140 2 0 -- 380
Kid’s Garlic-Grilled Shrimp 60 1 0 -- 580
Kid’s Grilled Chicken 120 3 1 -- 260
Kid’s Macaroni and Cheese 280 7 2 -- 590
Kid’s Popcorn Shrimp 140 7 1 -- 530
Kid’s Chicken Fingers 410 24 2 -- 1320
Petite Lobster Tail with Rice 220 4 1 -- 990
20
Ruby Tuesdays
Food Calories Total fat Sat fat Trans fat Sodium
Blackened Tilapia with Mango Salsa 265 10 -- -- 315
Classic Barbecue Half-Rack Ribs 500 24 -- -- 500
Creole Catch (Petite) - Fit and Trim 306 14 -- -- 580
Creole Catch - Smart Eating 240 10 -- -- 280
Chicken Fresco 352 19 -- -- 739
Grilled Chicken Salad - Smart Eating 315 12 -- -- 695
Grilled Chicken (plain) - Smart Eating 190 4 -- -- 220
Hickory Bourbon Chicken - Fit and Trim 250 4 -- -- 410
Key West Coconut Shrimp 350 18 -- -- 275
Petite Sirloin 259 17 -- -- 533
Plain Grilled Petite Sirloin Smart Eating 167 6 -- -- 438
Petite Sirloin and Coconut-Crusted Shrimp 423 22 -- -- 650
Top Sirloin 324 19 -- -- 702
Plain Grilled Top Sirloin - Smart Eating 231 9 -- -- 607
Salmon - Plain Grilled - Smart Eating 330 18 -- -- 730
Black Fire New York Strip 506 28 -- -- 2473
Parmesan Shrimp Pasta 1065 54 -- -- 3840
Sides
Baked Potato (plain) 259* 2 -- -- 103
Fresh Grilled Asparagus 78 5 -- -- 218
Fresh Grilled Green Beans 45 2 -- -- 145
Fresh Steamed Broccoli 53 2 -- -- 82
Roasted Spaghetti Squash 54 3 -- -- 69
Sugar Snap Peas 113 6 -- -- 164
Creamy Mashed Cauliflower 136 8 -- -- 714
Garlic Cheese Biscuit 110 5 -- -- 310
Kids
Kid’s Chicken Breast Meal 281 11 -- -- 550
Kid’s Chicken Tenders Meal 456 21 -- -- 1040
*Meets our criteria with being slightly over our guidelines in calories.
21
Subway
Food Calories Total fat Sat fat Trans fat Sodium
Breakfast
Egg or Egg White and Cheese 3-inch Flatbread Sandwich 170-190 5-7 2-3 0 460-490
Egg or Egg White and Cheese English Muffin 150-170 4-6 2 0 460-480
Bacon, Egg or Egg White and Cheese 3-inch Flatbread Sandwich 190-210 7-9 3-4 0 560-580
Bacon, Egg or Egg White and Cheese English Muffin 180-200 5-7 2-3 0 550-580
Ham, Egg or Egg White and Cheese 3-inch Flatbread Sandwich 180-200 5-8 2-3 0 590-620
Ham, Egg or Egg White and Cheese English Muffin 170-190 4-6 2 0 590-610
Sausage, Egg or Egg White and Cheese 3-inch Flatbread Sandwich 240-310 10-13 4-5 0 720-740
Sausage, Egg or Egg White and Cheese English Muffin 220-240 9-11 4 0 720-740
Steak, Egg or Egg White and Cheese 3-inch Flatbread Sandwich 190-210 6-8 2-3 0 590-620
Steak, Egg or Egg White and Cheese English Muffin 180-200 4-6 2-3 0 590-620
Footlong Mega Melt Breakfast Sandwich 1310 53 21 0.5 3130
Sunrise Subway Melt Omelet on 6-inch Flatbread 480 20 7 0 1730
Lunch/Dinner
6-inch BLT Sandwich 320 9 4 0 650
6-inch Oven Roasted Chicken Sandwich 320 5 2 0 610
6-inch Roast Beef Sandwich 320 5 2 0 660
6-inch Tuna Sandwich 480 25 4 0 600
6-inch Veggie Delight Sandwich 230 3 1 0 280
Chopped Salads: All Subway sandwiches can be made into chopped salads and meet our guidelines.
150-310 1-24 0-4 0 80-720
6-inch Spicy Italian Sandwich 480 24 9 0.5 1490
Chicken and Bacon Ranch Melt 510 38 12 1 1050
Kids
Kid’s Black Forest Ham Sandwich 180 3 1 0 470
Kid’s Roast Beef Sandwich 200 3 1 0 410
Kid’s Turkey Breast Sandwich 180 2 1 0 460
Kid’s Veggie Delight Sandwich 150 2 0 0 210
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Starbucks
Food Calories Total fat Sat fat Trans fat Sodium
Breakfast
8-grain Roll with Raisins (as a meal) 380 7 3 0 470
Banana Walnut Bread (as a meal) 490 19 3 0 210
Blueberry Oat Bar (as a meal) 370 14 7 0 150
Blueberry Yogurt Muffin with Honey (as a meal) 320 13 3 0 260
Bountiful Blueberry Muffin (as a meal) 350 12 6 0 550
Bagels: Chonga, Everything with Cheese, Multigrain or Plain (as a meal) 280-300 1-5 0-2 0 490-530
Chicken Sausage Breakfast Wrap 300 10 3 0 700
Reduced-fat Turkey Bacon and White Cheddar Classic Breakfast Sandwich
320 7 2 0 700
Steel-cut Oatmeal with Old-fashioned Rolled Oats 150 3 0 0 0
Veggie and Monterey Jack Artisan Breakfast Sandwich 350 18 7 0 590
Greek Yogurt with Honey Parfait (as a meal) 300 12 6 0 100
Peach Raspberry Yogurt Parfait (as a meal) 280 4 1 0 160
Strawberry Blueberry Yogurt Parfait (as a meal) 290 4 1 0 180
Seasonal Harvest Fruit Blend 90 0 0 0 0
Old Fashioned Glazed Doughnut 480 27 13 0 410
Egg Salad Sandwich 500 28 5 0 750
Lunch/Dinner
Chicken and Hummus Bistro Box 260 7 1 0 590
Protein Bistro Box 380 19 6 0 470
Hearty Veggie and Brown Rice Salad Bowl 430 22 3 0 640
Roasted Tomato and Mozzarella Panini 390 18 6 0 630
Roasted Vegetable Panini 350 12 5 0 770*
Ham and Swiss Panini 340 10 4 0 1130
Ham and NY Cheddar Sandwich 470 18 7 0 1640
*Meets our criteria with being slightly over our guidelines in sodium.
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Taco Bell
Food Calories Total fat Sat fat Trans fat Sodium
Cheese Roll-Up 180 9 5 0 430
Chalupa Supreme - (Chicken or Steak) 340-350 18-19 4-5 0 500-530
Gordita Supreme - (Beef, Chicken or Steak) 270-300 10-14 4-5 0 480-570
Cool Ranch Doritos Locos Taco 160 10 4 0 370
Cool Ranch Doritos Locos Taco Supreme 200 12 5 0 390
Nacho Cheese Doritos Locos Taco 170 10 4 0 360
Nacho Cheese Doritos Locos Taco Supreme 200 12 5 0 390
Beef Soft Taco 190 9 4 0 500
Beef Soft Taco Supreme 220 11 5 0 520
Chicken Soft Taco 160 5 3 0 480
Chicken Soft Taco Supreme 190 7 4 0 500
Grilled Steak Soft Taco 200 9 3 0 450
Crunchy Taco 170 10 4 0 310
Crunchy Taco Supreme 200 12 5 0 340
Double Decker Taco 320 14 5 0 710
Double Decker Taco Supreme 350 16 6 0 730
Fresco Soft Taco 160 7 3 0 490
Fresco Chicken Soft Taco 140 4 1 0 470
Fresco Crunchy Taco 150 8 3 0 310
Fresco Grilled Steak Soft Taco 150 4 2 0 410
Volcano Taco 220 15 5 0 400
Tostada 270 11 4 0 650
Chicken Quesadilla 520 28 12 0.5 1210
Smothered Burrito 650 28 10 0 2230
Sides
Black Beans 80 2 0 0 200
Premium Latin Rice 120 3 0 0 260*
Chips and Guacamole 320 20 3 0 450
Pintos and Cheese 190 7 3 0 710
*Meets our criteria with being slightly over our guidelines in sodium.
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Tim Horton’s
Food Calories Total fat Sat fat Trans fat Sodium
Breakfast
Cheddar Cheese Bagel (as a meal) 220 3 1 0 490
Plain Cream Cheese (1.5 oz) 130 12* 7* 0.5* 180
Egg and Cheese Breakfast Wrap 220 12 4 0 550
Bacon, Egg and Cheese Breakfast Wrap 270 16 5 0 630
Egg and Cheese English Muffin 270 12 5 0 710
Egg Salad Sandwich 350 13 3 0 740
Hash Brown (one) 100 5 1 0 210
Oatmeal - Apple Cinnamon 300 5 2 0 300
Oatmeal - Maple 220 3 1 0 220
Oatmeal - Mixed Berries 210 3 1 0 220
Bagel BELT 460 16 6 0 1020
Breakfast Sausage and Biscuit Sandwich 420 27 14 0 580
Lunch/Dinner
BBQ Chicken Wrap Snacker 180 6 2 0 600
Chicken Ranch Wrap Snacker 190 8 3 0 620
Chicken Caesar Wrap Snacker 210 10 3 0 570
Pesto Chicken Panini 460 23 7 0 1080
Turkey Bacon Club Sandwich 370 7 2 0 1320
Sides
Creamy Vanilla with Berries Yogurt 160 3 2 0 80
Strawberry with Berries Yogurt 150 3 2 0 75
Mixed Berry Fruit Smoothie with Yogurt 210 1 0.5 0 50
Strawberry Banana Fruit Smoothie with Yogurt 210 1 0.5 0 50
Chicken Noodle Soup 100 3 1 0 650
Chili 300 16 6 0 1210
*Meets our criteria with being slightly over our guidelines in total fat, saturated fat and/or trans fat.
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Wendy’s
Food Calories Total fat Sat fat Trans fat Sodium
Garden Side Salad 25 0 0 0 30
Caesar Side Salad 60 4 3 0 115
Apple Pecan Chicken Salad (half, without dressing) 280 15 5 0 640
Chicken BLT Cobb Salad (half, without dressing) 200 10 5 0 610
Spicy Chicken Caesar Salad (half, without croutons or dressing) 250 13 6 0 620
Jr. Hamburger 250 10 4 0.5 620
Chicken Nuggets 6-piece 270 18 4 0 520
Grilled Chicken Go Wrap 260 10 4 0 740
Spicy Chicken Go Wrap 340 16 5 0 770*
Ultimate Chicken Grill Filet 250 3 0 0 690
3/4 lb. Triple Burger 1060 67 30 4 2020
Chili (large) 310 9 3.5 0.5 1330
Sides
Value Natural-Cut Fries 230 11* 3 0 250
Chili Cheese Fries 570 30 11 1 1200
Kids
Chicken Nuggets 4-piece 180 12 3 0 350
Kid’s Hamburger 250 10 4 0.5 540
Kid’s Hamburger Meal 370 10 4 0.5 550
Kid’s Cheeseburger 290 13 6 0.5 750
Grilled Chicken Go Wrap, Apple Slices and Apple Juice 390 10 4 0 750
*Meets our criteria with being slightly over our guidelines in total fat and/or sodium.
26
Be knowledgeable about what you drink
Beverages: The adult body is about 60 percent water with some parts like the brain and heart being made up of 73 percent water, and other parts made of even more. Water is required by every cell in our bodies to function properly. With the availability of so many beverage options, it is easy not to get the amount of water that our bodies need each day.
A quick rule of thumb is to drink half the pounds of your body weight in ounces of water each day - and more when the weather is hot or when you are exercising. Example: a 200-pound person should consume around 100 ounces of water a day. About 20 percent of water comes from the foods we eat, so the person in this example should aim for drinking 80 ounces (ten 8-ounce glasses) of water.
We are providing general information on beverages to help you be aware of the empty calories and sugar in non-water beverages. Several examples are included on the following pages. Most are fine as an occasional treat but when they are consumed on a regular basis, and/or in place of water, health problems like Type 2 Diabetes can develop.
Main points to remember: • Water is best. At least half of your daily fluid intake should be water. Remember: Drink water for thirst.
• Plain coffee and tea are good sources of fluids. Have no more than four cups per day.
• Low fat/skim milk and soy or almond beverages are good sources of calcium and protein. Have no more than two cups per day.
• “Diet” beverages (with non-calorie sweeteners) should be limited to an occasional treat – not for daily consumption.
• Sweetened beverages like soda, lemonade and flavored coffee drinks should be limited to an occasional treat – not for daily consumption.
• Beverages with some nutrients like fruit juice (and vegetable juice and sports drinks) have calories. Have no more than four ounces of 100% fruit juice a day. Vegetable juices and sports drinks are not necessary as they generally contain too much added sugar and most people don’t need the extra electrolytes and minerals they provide.
• If you do have a specialty coffee or frozen beverage, order the smallest size available with skim or soy milk. Or have a café latte (espresso with steamed skim milk). Skip the whipped cream and syrup toppings.
27
Specialty Beverages
Company DrinkPortion Size*
CaloriesTotal
fat (g)Sat fat
(g)Sugar
(g)Caffeine (mg)**
Generic Brewed Coffee (plain) 10 oz. 0 0 0 0 100-300
Generic Brewed Tea (plain) 10 oz. 0 0 0 0 45-80
Generic Brewed Herbal Tea (plain) 10 oz. 0 0 0 0 0
Generic Skim Milk 10 oz. 110 0 0 15 0
Biggby Coffee Butter Bear with Milk and Whipped Cream 10 oz. 274 11 7 35 50
Biggby Coffee Butter Bear with Skim Milk (no whipped cream) 10 oz. 165 8 1 31 50
Biggby Coffee Caramel Marvel Crème Freeze 16 oz. 580 19 13 84 –
Dunkin Donuts Caramel Mocha Latte with Milk 10 oz. 220 6 4 33 –
Dunkin Donuts Caramel Mocha Latte with Skim Milk 10 oz. 170 0 0 34 –
Dunkin Donuts Frozen Caramel Coffee Coolatta 10 oz. 390 9 6 160 –
Einstein Bros. Bagels Iced Dark Chocolate Mocha 16 oz. 440 17 10 55 –
Einstein Bros. Bagels White Chocolate Mocha 12 oz. 330 11 6 44 –
Einstein Bros. Bagels Vanilla Hazelnut Latte 12 oz. 190 5 3 31 –
McDonald’s McCafé Caramel Mocha 12 oz. 320 11 7 40 –
McDonald’s McCafé Frappé Chocolate Chip 12 oz. 530 23 14 67 –
McDonald’s McCafé Frappé Caramel 12 oz. 450 19 12 57 –
Starbucks Café Mocha with 2% Milk and Whipped Cream 12 oz. 270 13 7 27 95
Starbucks Café Mocha with Skim Milk (no whipped cream) 12 oz. 170 2 1 27 95
Starbucks Skinny Mocha with Skim Milk 12 oz. 110 1 1 12 75
Starbucks Café Latte with Soy Milk 12 oz. 130 4 1 14 75
Starbucks Mocha Cookie Crumble Frappuccino 12 oz. 340 14 9 48 75
Tim Hortons Flavored Iced Latte Supreme 16 oz. 260 11 8 28 40
Tim Hortons Iced Hazelnut Cappuccino Supreme with Milk 12 oz. 280 7 6 44 –
Tim Hortons Peppermint Mocha Latte 10 oz. 190 6 5 25 –
* Portions shown are smallest sizes available.
** Caffeine levels vary based on type of coffee/tea and brewing times. Some caffeine values were not listed on the company’s website.