Best Bets at Local Restaurants Making healthy choices at restaurants is not always easy. Below are some suggestions to help guide when dining out. For a more extensive menu of each restaurant s selections, please refer to the online nutritional guides on each restaurant s website. - Nancy Rogers, MS, RD, Christopher Johnson, BS **Daily Value (DV) guidelines for 2000 calories per day: < 65g total fat < 2400mg sodium < 20g saturated fat 25g dietary fiber 300g carbohydrate AHA recommends no more than 25 g sugar/day for women, 38 g sugar/day for men. 4.2 g sugar = 1 tsp. / Tran-Fat / : No (DV) established. Chick-fil-A Calories Carbohydrate Fat Fat Fiber Chargrilled Chicken Sandwich 300 38 29 3.5 1 0 3 1120 10 Chick-fil-A Nuggets (8 pk) 270 12 28 12 2.5 0 1 990 2 Chargrilled Chicken Garden Salad 180 11 22 6 3.5 0 4 650 6 Waffle Potato Fries (small, salted) 290 34 3 16 3 0 3 140 0 Side Salad w/ Light Italian dressing 85 7 5 5 3 0 2 690 4 Chipotle Calories Carbohydrate Fat Fat Fiber Burrito Bowl (Chicken, Black Beans, 480 55 53 11.5 2.05 0 15 1280 6 Rice, Red Tomatillo Salsa) Fajita Tacos (2 Crispy Taco Shells, Rice, Fajita Vegetables, Tomato Salsa, Lettuce) 210 36 6 5 1 0 8 1300 12 Cold Stone Creamery Calories Carbohydrate Fat Fat Fiber Like It Sinless Sweet Cream 142 35 8 0 0 0 1 160 11 Like It Sinless Cake Batter Ice Cream 142 43 7 1 0.5 0 1 250 15 Mix-In Apple or Peach Pie Filling 60 16 0 0 0 0 <1 25 14 Mix-In Nilla Wafers (3) 70 11 <1 2.5 0 0 0 50 6 Mix-In Maraschino Cherries 5 1 0 0 0 0 0 0 1 Domino s Pizza Calories Carbohydrate 1 slice (1/8 ) Cheese Pizza (handtossed 12 ) 1 slice (1/8) Pepperoni Pizza (thincrust 12 ) Fat Fat Fiber 189 25.25 7.25 5.75 3 <1 1.25 151.3 2.25 170 14.25 6.6 9.3 3.7 <1 1.1 377.5 1.9
Jack in the box Calories Carbohydrate Fat Fat Fiber Grilled Chicken Salad w/ Low Fat 251 14 28 9 4 0 4 660 7 Balsamic Dressing & Croutons Southwest Grilled Chicken Salad 354 27 33 14 6 0 6 1007 7 Hamburger Deluxe 363 33 14 18 5 1 1 565 5 Johnny Rockets Calories Carbohydrate Fat Fat Fiber Garden Salad 240 12 0 14 8 0 n/a 360 n/a Grilled Chicken Caesar Salad 343 13 27 31 5 0 n/a 687 n/a Hot Dog 370 34 17 20 8 1 n/a 1220 n/a Streamliner 410 57 26 8 2 0 n/a 1120 n/a Macaroni Grill Calories Carbohydrate Fat Fat Fiber Caesar della Casa (House salad) 260 14 5 36 4 n/a 2 480 n/a Pollo Magra Skinny Chicken 320 29 0 n/a 1.5 n/a 5 770 n/a Simple Salmon 590 15 n/a 32 6 n/a 6 1800 n/a Capellini Pomodoro 490 76 12 15 2 n/a 15 960 n/a Pasta e Fagioli Soup 330 39 13 14 3 n/a 9 790 n/a McDonalds Calories Carbohydrate Fat Fat Fiber Hamburger 250 31 12 9 3.5 0.5 2 520 6 McChicken sandwich 360 40 14 16 3 0 2 830 7 Grilled Chicken Caesar Salad w/ 311 12 30 6 3 0 3 890 5 Newman s Own Low fat Balsamic Dressing Fruit & Yogurt Parfait 142 31 4 2 1 0 1 85 21 Olive Garden Calories Carbohydrate Fat Fat Fiber Capellini Pomodoro (lunch serving) 480 78 n/a 11 2 n/a 6 970 n/a Linguine alla Marinara (dinner serving) 430 76 n/a 6 1 n/a 8 900 n/a Venetian Apricot Chicken (dinner 380 32 n/a 4 1.5 n/a 8 1420 n/a serving) Minestrone Soup 100 19 n/a 1.5 0 n/a 5 1090 n/a
On the Border Calories Carbohydrate Fat Fat Fiber Original Mesquite-Grilled Chicken 440 20 48 18 3 n/a 4 1870 n/a Fajitas Pico Shrimp Tacos 490 78 34 5 1 n/a 17 1650 n/a Side Refried Beans 290 36 15 11 4 n/a 13 960 n/a House Salad (no dressing) 170 15 6 10 4 n/a 4 110 n/a Panda Express Calories Carbohydrate Fat Fat Fiber Mixed Veggies 90 8 0 7 1 0 3 110 3 Mushroom Chicken 150 8 33 7 2 0 0 1215 8 String Bean Chicken Breast 190 12 14 9.5 2 0 5 650 3.5 Veggie Spring Roll 160 22 4 7 2 0 4 540 2 Egg Flower Soup 88 16 2 2.2 0 0 0 895 2 Potato Chicken 220 23 12 11 2 0 2 1080 9 Black Pepper Chicken 215 12 14 13 3 0 2 880 4 Pei Wei Calories Carbohydrate Fat Fat Fiber Asian Chopped Chicken Salad (1/2 280 13 24 15 n/a n/a 2 n/a 4 Salad) Asian Coconut Curry w/vegetables 380 23 30 19 n/a n/a 2 n/a 10 (1/2) Edamame 156 12 14 8 n/a n/a 5 n/a 4 Ginger Broccoli w/ Chicken 300 19 31 9 n/a n/a 2 n/a 11 P.F. Chang s Calories Carbohydrate Fat Fat Fiber Vegetarian Lettuce Wraps (1/2 plate) 168 23 13.5 2.5 0 n/a 3.5 530 n/a Crispy Honey Chicken (1/3 plate, 329 46 20.6 4 1 n/a 0.6 170 n/a dinner) Buddha s Feast Stir-Fried (1/2 plate) 293.3 56.5 12 3 0.5 n/a 3.5 287.5 n/a Cantonese Scallops 408 26 39 16 3 n/a 4 1000 n/a Brown Rice (1/2 serving) 127 26.5 2.5 1 0 n/a 2 0 n/a Hot and Sour Soup - Cup 85 11 5 2 0 n/a 4 1000 n/a
Starbucks Calories Carbohydrate Fat Fat Fiber Tall Tazo Tea 0 0 0 0 0 0 0 0 0 Tall Brewed Coffee 5 0 0 0 0 0 0 0 0 Tall Café Americano 10 2 1 0 0 0 2 5 0 Tall Nonfat Cappuccino 60 9 6 0 0 0 0 70 8 Tall Frappuccino Light Blended 130 25 4 1 0 0 2 180 18 Coffee (Coffee Light) Tall Nonfat Café Latte 100 15 10 0 0 0 0 120 14 Tall Tazo Iced Tea 60 16 0 0 0 0 0 10 15 (Black, Green, or Passion) Tall Shaken Tazo Iced Tea Lemonade 100 25 0 0 0 0 0 10 25 Subway Calories Carbohydrate Fat Fat Fiber 6 Turkey Breast & Ham 228 47 19 4 1 0 5 1140 6 Deli Style Turkey Breast 280 47 18 3.5 1 0 5 920 6 Roasted Chicken Noodle Soup 80 12 6 2 0.5 0 1 950 2 6 Veggie Delight 230 45 8 2.5 0.5 0 5.0 410 5 Taco Bell Calories Carbohydrate Fat Fat Fiber Crunchy Taco Fresco style 150 13 7 8 2.5 0 3 370 1 Grilled Steak Soft Taco Fresco 160 20 10 4.5 1.5 0 2 550 3 style Bean Burrito 350 54 13 9 3.5 0.5 8 1190 4 Fiesta Chicken Burrito 350 47 16 10 3.5 0 2 1220 4 Wendy s Calories Carbohydrate Fat Fat Fat Fiber Small Chili 220 22 18 7 3 0 6 870 6 5 Piece Chicken Nuggets 230 13 12 14 3 0 0 430 1 Jr. Hamburger 230 26 12 8 3 0 1 480 6 Apple Pecan Chicken Salad 350 29 37 12 7 0 5 1210 20 Ultimate Chicken Grill Sandwich 370 42 34 7 1.5 0 2 1150 9
Paradise Bakery Calories Carbohydrate Fat Fat Fat Fiber Vegetarian Omelet 150 8 22 4.5 3 0 1 480 3 Southwest Chicken Caesar Salad 390 13 22 28 8 0 2 940 2 Chicken Artichoke Panini 560 73 41 20 7 0 4 770 3 Traditional Turkey Sandwich 510 29 37 12 7 0 5 1210 20 Tomato Basil Pasta Salad 290 37 7 13 1.5 0 3 460 5 In-N-Out Calories Carbohydrate Fat Fat Fat Fiber Hamburger w/onion 390 39 16 19 5 0 3 650 10 Style Hamburger w/ Onion 240 11 13 17 4 0 3 370 7 Burger King Calories Carbohydrate Fat Fat Fat Fiber BK Veggie Burger 400 43 22 16 2.5 0 7 1070 8 Hamburger 260 27 14 11 4 0 1 520 5 Whopper Jr. 340 28 14 20 5 0 2 530 6 Garden Salad 70 7 4 4 2.5 0 3 100 2 Chicken Tenders 6 piece 270 19 14 16 3 0 0 460 0 Nancy Rogers, MS, RD Christopher Johnson, BS, dietetic intern 10/2010