salad portion kcals protein fat sat fat salad bar trans fat fiber protein beans, black 1 oz 35 3 0 0 0 0 7 0 2 beans, garbanzo 1 oz 30 3 <1 0 0 0 8 0 2 beans, kidney 1 oz 35 3 0 0 0 0 6 0 2 cottage cheese, 1% ½ cup 80 14 1 1 0 5 3 460 0 edamame 1 oz 30 3 1 0 0 0 2 0 1 eggs, hard boiled 1 oz 45 4 3 1 0 120 0 35 0 tofu, plain 1 oz 20 2 1 0 0 0 <1 10 0 tuna, no mayo 1 oz 35 7 1 7 0 10 0 95 0 cheese blue cheese 1 oz 100 6 8 5 0 20 <1 400 0 cheddar 1 oz 110 7 9 6 0 30 0 180 0 feta 1 oz 70 4 6 3.5 0 15 1 350 0 parmesan 1 oz 120 11 8 5 0 20 1 480 0 extra bulgar wheat 1/4 cup 120 4 0.5 0 0 0 26 5 6 cherry peppers 1/4 cup 10 0 0 0 0 0 2 480 0 olives, black 1/4 cup 40 0 3.5 0.5 0 0 2 310 1 pepperachini 1/4 cup 7 0 0 0 0 0 2 140 < 1 dressing 1000 island 2 tbsp 100 0 8 1.5 0 10 5 350 0 balsamic - home made 2 tbsp 130 0 13 1.5 0 0 4 210 0 blue cheese 2 tbsp 130 * 14 2.5 0 15 1 280 0 caesar 2 tbsp 130 2 13 2.5 0 15 2 330 0 italian - fat free 2 tbsp 20 0 0 0 0 0 4 380 0 ranch 2 tbsp 160 0 17 2.5 0 20 1 250 0 raspberry vinaigrette - fat free 2 tbsp 30 0 0 0 0 0 7 290 0 oilve oil 2 tbsp 250 0 28 4 0 0 0 0 0 canola 2 tbsp 250 0 28 4 0 0 0 0 0 sesame oil 2 tbsp 240 0 27 4 0 0 0 0 0 balsamic vinegar 2 tbsp 5 0 0 0 0 0 0 0 0 red wine vinegar 2 tbsp 5 0 0 0 0 0 0 0 0 rice vinegar 2 tbsp 5 0 0 0 0 0 0 0 0 white vinegar 2 tbsp 5 0 0 0 0 0 0 0 0 flavor FLIK croutons 1 oz 90 3 4 1 0 2 11 3 0 rasions 1 oz 90 1 0 0 0 0 22 1 3 sunflower seeds 1 oz 170 6 14 1.5 0 0 6 1 3
salad bar salad portion kcals protein fat sat fat trans fat fiber leafy romaine 1 cup 5 < 1 0 0 0 0 1 10 < 1 spring mix 1 cup 10 < 1 0 0 0 0 2 10 1 arugula 1 cup 5 < 1 0 0 0 0 <1 5 0 spinach 1 cup 5 < 1 0 0 0 0 1 25 < 1 veggie beets 1/4 cup 15 < 1 0 0 0 0 4 115 < 1 bell peppers 1/4 cup 10 < 1 0 0 0 0 1 0 < 1 broccoli - steamed 1/4 cup 10 < 1 0 0 0 0 2 65 < 1 carrots 1/4 cup 15 0 0 0 0 0 3 20 1 cauliflower - steamed 1/4 cup 10 < 1 0 0 0 0 2 115 < 1 celery 1/4 cup 5 < 1 0 0 0 0 1 25 < 1 cuccumbers 1/4 cup 5 0 0 0 0 0 < 1 0 0 mushroom 1/4 cup 5 < 1 0 0 0 0 < 1 0 0 onion 1/4 cup 10 0 0 0 0 0 3 0 0 squash 1/4 cup 5 < 1 0 0 0 0 1 0 < 1 tomato 1/4 cup 5 0 0 0 0 0 2 0 0 zucchini 1/4 cup 5 0 0 0 0 0 1 0 0
deli deli portion calories protein fat sat best choice sandwiches trans fat fiber FIT chicken, balsamic, wheat 1 each 270 32 5 1 0 70 25 370 4 FIT turkey cranberry, pita 1 each 260 20 4.5 1 0 30 36 480 3.5 FIT turkey, spinach, alpine lace, roasted pepper aioli FIT roasted vegetable, feta, whole wheat pita signature sandwiches grilled chicken, mozzarella, tomatoes, basil 1 each 360 37 13 5 0 80 25 370 7 1 each 340 11 12 3 0 10 50 560 11 1 each 430 42 12 5 0 95 38 590 5.5 chicken caesar 1 each 600 39 25 7 0 90 55 1320 8 grilled eggplant, tomato, mozzerella, pesto 1 each 390 21 17 6.5 0 35 44 760 8.5 buffalo chicken, blue cheese 1 each 390 38 10 4 0 80 37 1030 5 information calculated using 100% whole wheat bread unless specified bread 100% whole wheat 2 slice 200 10 2 0 0 0 38 360 6 baguette 1 roll 260 8 0 0 0 0 56 680 1 ciabatta 1 roll 260 7 6 0.5 0 0 45 440 1 ciabatta, ww 1 roll 310 8 8 0.5 0 0 53 460 3 pita, wheat 1 pita 180 6 3.5 0.5 0 0 31 510 4 rye 2 slice 260 8 4 0 0 0 46 860 4 sandwich thin, whole wheat 1 roll 100 5 1 0 0 0 22 170 5 sourdough 2 slice 240 8 3 0 0 0 46 420 0 wrap - sundried tomato 1 wrap 310 8 7 3 0 0 52 720 2 wrap - spinach 1 wrap 310 9 7 3 0 0 51 735 2 wrap - wheat (golden) 1 wrap 290 9 7 3 0 0 50 750 6 wrap - white, 1 wrap 310 8 7 3 0 0 52 740 2
deli deli portion calories protein fat sat trans fat fiber meats chicken, grilled 3 oz 150 26 4 1 0 70 0 60 0 chicken salad 3 fl oz 250 22 17 2.5 0 70 < 1 160 0 egg salad 3 fl oz 290 10 27 4.5 0 335 2 230 0 ham, uncured 3 oz 300 14 1.5 1.5 0 40 3 270 0 prosciutto 3 oz 180 23 11 4 0 75 0 1620 0 prosciutto/ ham/ sal 3 oz 260 15 13 3.5 0 150 2 710 0 salami genoa 3 oz 320 17 26 11 0 70 3 1350 0 salami cappicola 3 oz 180 15 12 4.5 0 55 3 1440 0 tuna, albcore 3 oz 80 21 0 0 0 40 0 180 0 tuna salad 3 fl oz 230 23 15 1.5 0 37 < 1 40 0 tuna salad - light mayo 3 fl oz 160 20 7 1 0 31 2 430 0 turkey, low 3 oz 90 21 1.5 0 0 55 0 330 0 turkey, smoked 3 oz 80 15 1.5 0 0 35 1.5 820 0 cheese american - yellow 1 slice (0.5 oz) 60 3 4.5 2.5 0 20 1 180 0 american - white 1 slice (0.5 oz) 60 3 4.5 2.5 0 20 1 180 0 cheddar 1 slice (0.5 oz) 60 3.5 4.5 2.5 0 15 < 1 85 0 pepperjack 1 oz 110 7 9 5 0 25 0 150 0 provolone 1 slice (.75 oz) 80 5 6 3 0 15 0 180 0 swiss 1 slice (.75 oz) 80 6 6 4 0 20 0 45 0 mozzarella 1 oz 70 5 5 3 0 20 < 1 85 0 muenster, 25% reduced 1 oz 100 7 9 5 0 20 0 135 0 sauce mayonnaise 2 Tbsp 180 0 10 1.5 0 5 0 90 0 mayonnaise, lite 2 Tbsp 90 0 10 1 0 10 1 200 0 mayonnaise-southwest 2 Tbsp 160 < 1 2 2 0 0 < 1 150 0 buffalo 1 tsp 0 0 0 0 0 0 0 200 0 balsamic, reduced 2 Tbsp 40 0 0 0 0 0 8 0 0 mustard, spicy 1 tsp 5 0 0 0 0 0 0 50 0 mustard, dijon 5 g 5 0 0 0 0 0 0 120 0 BBQ sauce, original 2 Tbsp 50 0 0 0 0 0 13 310 0 extra giadinara 1 oz 70 0 7 0 0 0 1 300 0 cranberry preserve 2 tbsp 60 0 0 0 0 0 14 5 < 1 pesto 2 tbsp 80 2.5 9 1.5 0 5 1 200 < 1 hummus 2 tbsp 90 2 7 0.5 0 0 5 120 2 red pepper 1/4 cup 15 0.5 0 0 0 0 3 160 < 1 vegetables, grilled 3/4 cup 50 1 3.5 0.5 0 0 5 160 2
grill FIT lemon pepper chicken with bun FIT turkey burger with bun FIT veggie burger with bun FLIK nutrition portion calories protein fat sat trans fat grill fiber 1 sandwich 380 34 8 1.5 0 70 45 580 7 1 burger 370 22 13 3 0 90 45 480 7 1 burger 360 13 6 1 0 0 67 480 12 FIT grilled salmon 1 piece 200 22 10 1.5 0 55 4 220 < 1 niman ranch burger with bun 1 burger 440 28 18 6 0 70 45 470 7 niman ranch cheese burger 1 burger 500 31 22 8 0 85 46 500 7 philly steak cheese sandwich 1 sandwich 600 33 28 12 0 75 54 910 4 philly chicken cheese sandwich 1 sandwich 530 35 17 7 0 90 57 1115 4 chicken tenders ~ 3 strip 500 24 33 4 0 40 29 990 2 NY strip steak 7 oz steak 380 41 22 9 0 145 0 105 0 cheese american 1 oz 110 6 9 5 0 20 1 360 0 cheddar 1 oz 110 7 9 5 0 30 1 180 0 muenster, 25% reduced 1 oz 100 7 9 5 0 20 0 135 0 pepper jack 1 oz 110 7 8 5 0 35 0 170 0 provolone 1 oz 100 7 8 4 0 20 1 240 0 swiss 1 oz 110 8 8 5 0 25 26 55 0 swiss, low fat, low 1 oz 90 8 6 3.5 0 20 0 35 0 extras hot green vegetable 4 oz < 250 varies < 5 varies 0 < 20 varies varies < 250 onion rings 4 oz 370 3 25 3 0 0 31 820 2 fries, seasoned wedge 4 oz 250 3 17 2.5 0 0 24 350 3 fries, steak cut 4 oz 230 2 13 1.5 0 0 26 25 2 fries, sweet potato 4 oz 260 1 14 1 0 0 34 140 4 lettuce 1 leaf 0 0 0 0 0 0 0 0 0 tomatoes 2 slices 5 0 0 0 0 0 1 0 0 onion 2 slices 10 0 0 0 0 0 3 0 0 pickle 1 spear 5 0 0 0 0 0 1 450 0
grinder portion grilled veggies, alpine lace grinder turkey, mozzarella, arugula grinder low fat tuna, alpine lace grinder FLIK nutrition calories protein fat sat grinder trans fat fiber 1 sandwich 530 23 19 6 0 30 71 650 10 1 sandwich 600 44 20 8 0 100 63 1310 6 1 sandwich 590 57 12 6 0 70 64 1300 6 chicken parmesan 1 sandwich 770 54 30 11 0 145 71 1330 6 italian grinder 1 sandwich 850 44 30 14 0 110 65 2510 6 cubano grinder 1 sandwich 990 47 45 14 0 130 64 1010 5 bread wheat hoagie 1 roll 260 10 3 1 0 0 49 460 4 white hoagie 1 roll 250 9 2.5 0 0 0 47 460 2 elements carrot sticks 6 sticks 15 0 0 0 0 0 4 30 1 giadinara 1 oz 70 0 7 0 0 0 1 300 0 lettuce 1 oz 0 0 0 0 0 0 0 0 0 pickle spears 1 spear 5 0 0 0 0 0 1 450 0 red onion 2 rings 5 0 0 0 0 0 1 0 0 tomato 2 slices 5 0 0 0 0 0 1 0 0 sides FIT grain salad 1/2 cup < 250 * < 5 * * < 20 * < 250 * cole slaw 5.5 fl oz 140 1 12 1.5 0 10 8 150 2 macaroni salad 5.5 fl oz 300 6 20 3 0 20 24 220 2
pizza Pizza portion calories protein fat sat everyday trans fat Cheese Pizza 1 slice 360 18 10 5 0 25 47 890 2 Pepperoni Pizza 1 slice 390 19 13 6 0 30 47 980 2 Sausage Pizza 1 slice 400 21 14 6 0 30 48 1050 2 Meat Lover's Pizza 1 slice 460 25 18 8 0 45 48 1410 2 FIT Eggplant Fennel Pizza FIT 1 ea 480 19 13 4.5+ 0 25 75 390 8 Spinach, Garlic Pizza FIT 1 ea 490 20 12 4.5 0 25 76 390 7 Pinapple, Poblano Pizza 1 ea 480 19 13 4.5 0 25 75 380 8 Roasted Vegetable, Cheese Pizza FIT specials fiber 1 ea 520 23 17 6 0 25 71 420 8 Potato, Sun Dried Tomato 1 slice 580 22 24 8 0 25 68 1140 5 Taco 1 slice 490 20 22 9 0 50 53 920 5 Bacon Clam 1 slice 420 25 13 6 0 40 49 1060 2 Chicken Parmesan 1 slice 490 31 16 6 0 80 54 1030 3 Margherita 1 slice 320 13 8 4 0 20 48 1120 3 Chicken, Feta Greek 1 slice 460 33 14 7 0 80 49 1200 3 BBQ Chicken, Rosemary 1 slice 490 36 14 6 0 70 54 1180 3 Portobello Mushroom 1 slice 530 23 26 8 0 30 51 1090 4 Eggplant, Artichoke, Feta 1 slice 310 11 7 3.5 0 15 52 930 6 Salad 1 slice 340 10 10 2 0 < 5 53 1190 6 Spinach, Roasted Mushroom 1 slice 420 22 14 6 0 25 52 940 4 White Pizza 1 slice 580 33 20 11 0 145 66 1350 3 Hawaiian Pizza 1 slice 410 24 12 5 0 40 51 1180 3 Bacon, Spinach, Tomato 1 slice 440 21 15 7 0 45 55 1130 4 Tomato, Bacon, Goat Cheese Stromboli Chicken, Spinach, Ricotta Calzone Sausage and Pepper Stromboli 1 ea 350 15 15 4.5 0 25 41 880 4 1 ea 520 38 13 6 0 115 59 1150 3 1 ea 750 35 36 13 0 75 70 2140 4
panini FLIK nutrition portion calories protein fat sat trans fat panini FIT lean roast beef, roasted peppers, low fat swiss 1 flat 400 27 16 5 0 45 36 450 2 fiber FIT grill chicken, spinach, low fat swiss FIT balsamic roasted vegetables, goat cheese, whole wheat pita pesto chicken, fresh mozzarella, flatbread smoked turkey, spinach, swiss, honey mustard 1 flat 390 30 13 3.5 0 65 36 460 2 1 flat 310 10 13 3.5 0 5 40 590 8 1 flat 600 46 29 10 0 120 37 850 2 1 flat 400 28 15 5 0 55 39 1340 2 tuna, cheddar melt 1 flat 620 40 36 9 0 90 37 930 2 something else FLIK chips 3 oz 450 4 28 5 0 0 45 100 5 seasonal fruit cup 4 oz 50 0 0 0 0 0 12 0 2
east east portion calories protein fat sat trans fat fiber average entrees chicken, 3 vegetables, brown rice, kung pao cooked with oil chicken, 3 vegetables, noodles, kung pao cooked with oil tofu, 3 vegetables, brown rice, kung pao cooked with oil 1 plate 965 29 64.5 9.5 0 80 64.5 2005 4 1 plate 1085 33 63 10 0 80 90 2440 4 1 plate 995 25 68 10 0 0 72 2215 7 tofu, 3 vegetables, noodles, kung 1 plate pao cooked with oil 1135 29 66 10 0 0 99 2650 7 protein baked soy tofu 5 oz (p) 240 19 12 1.5 0 0 13 430 3 fried chicken pieces 3 oz (p) 200 23 9 1.5 0 80 5 220 0 vegetables bamboo shoots 1/4 cup 15 0 0 0 0 0 1.5 10 1 bell peppers 1/4 cup 10 0 0 0 0 0 1 0 0.5 broccoli - steamed 1/4 cup 10 0 0 0 0 0 2 70 0.5 carrots 1/4 cup 15 0 0 0 0 0 3 20 1 mushrooms 1/4 cup 0 0 0 0 0 0 < 1 0 0 napa cabbage 1/4 cup 0 0 0 0 0 0 0 10 0 red onion 1/4 cup 10 0 0 0 0 0 3 0 0.5 waterchestnut 1/4 cup 20 0 0 0 0 0 4 0 1 starch brown rice 3/4 cup 170 4 1.5 0 0 0 36 45 2 white rice 3/4 cup 170 3 0 0 0 0 37 0 1 canton noodles 2 cup 300 8 0 0 0 0 62 480 2 sauce kung pao 4 floz 80 2 0 0 0 0 19 1660 0 seseame oil 2 floz 480 0 54 8 0 0 0 0 0 soy ginger 4 floz 90 7 2.5 0.5 0 0 11 3780 1.5 Spicy Mustard 4 floz 100 < 1 0 0 0 0 19 710 0 sweet and sour 4 floz 90 < 1 0 0 0 0 23 770 0 thai sweet chili sauce 4 floz 170 < 1 0.5 0 0 0 40 1180 2
cold breakfast trans fat breakfast bar portion calories protein fat sat fruit blueberries ¼ cup 20 0 0 0 0 0 5 0 1 cantaloupe ¼ cup 15 0 0 0 0 0 3 5 0 grapes ¼ cup 30 < 1 0 0 0 0 7 0 < 1 grapefruit ½ piece 50 1 0 0 0 0 13 0 2 honeydew ¼ cup 15 < 1 0 0 0 0 4 10 < 1 pineapple ¼ cup 20 < 1 0 0 0 0 5 0 1 raspberries ¼ cup 15 < 1 0 0 0 0 4 0 2 strawberries ¼ cup 15 < 1 0 0 0 0 3 0 1 pastries donut - varies greatly 1 each 237 4 12 3.5 * 10 28 270 1 cinnamon swirl 1 pastry 420 5 26 12 0 15 41 170 2 croissant 1 pastry 390 8 21 17 0 0 42 210 3 cinnamon roll 1 pastry 350 4 23 10 0 20 32 140 2 muffin cranberry nut 1 each 310 6 12 3 0 25 45 290 2 glorious morning 1 each 380 4 23 4 0 40 40 380 2 honey corn 1 each 350 5 13 2 0 35 55 520 2 LF blueberry 1 each 250 4 11 0 0 0 46 140 2 LF apple spice 1 each 260 4 5 0 0 0 27 210 2 banana nut 1 each 330 6 16 2 0 40 42 340 2 blueberry 1 each 300 5 13 2 0 45 43 510 1 mixed berry 1 each 250 7 9 0 0 70 39 210 0 morning sunshine 1 each 350 4 21 2 0 55 42 210 0 cranberry macaroon 1 each 350 7 14 0 0 0 56 85 0 LF banana nut 1 each 350 7 16 0 0 35 46 230 1 LF chocolate meringue 1 each 320 7 11 0 0 0 60 90 4 LF lemon poppy seed 1 each 250 7 11 3.5 0 70 46 90 0 LF apple bran 1 each 210 7 3.5 0 0 35 39 280 4 chuncky apple 1 each 350 4 21 2 0 35 42 160 0 orange chocolate 1 each 350 7 21 5 0 70 42 190 0 raison oat 1 each 280 7 9 0 0 55 49 180 4 extras yogurt parfait, blueberry 12 oz 420 14 4.5 1.5 0 10 84 250 6 yogurt parfait, blueberry 8 oz 280 10 3 1 0 10 56 170 4 yogurt parfait, raspberry 12 oz 420 14 5 1.5 0 10 85 250 8 yogurt parfait, raspberry 8 oz 280 9 3 1 0 10 57 170 5 fiber
omelet omelet portion calories protein fat sat trans fat omelet, cheddar 1 omelet 200 16 15 6 0 435 1 230 0 omelet, cheddar, bacon 1 omelet 250 19 19 8 0 445 1 360 0 omelet, FIT 1 omelet 160 21 7 4 0 19 6 320 1 scrambled eggs 1 ladle 180 15 13 4 0 525 1 160 0 scrambled egg beaters 1 ladle 60 14 0 0 0 0 2 200 0 scrambled egg whites 1 ladle 60 13 0 0 0 0 1 200 0 boiled egg 1 each 70 5 5 1.5 0 185 0 150 0 butter 1 Tbsp 100 0 23 16 0 60 0 160 0 cheese american cheese 1 slice 50 4 4 2 0 10 < 1 120 0 cheddar cheese ¼ cup 80 7 9 5 0 30 0 180 0 mozzarella cheese ¼ cup 90 6 7 4.5 0 15 0 150 0 pepper jack 1 slice 110 7 8 5 0 35 0 170 0 omelet ingredients turkey sausage 0.5 oz 60 7 3 0.5 0 25 0 190 0 bacon - low 0.5 oz 80 5 7 2.5 0 15 0 220 0 chicken 0.5 oz 25 4.5 0 0 10 0 10 0 peppers 1 oz 5 0 0 0 0 0 2 0 < 1 broccoli 1 oz 10 1 0 0 0 0 2 10 < 1 mushroom 1 oz 5 1 0 0 0 0 < 1 0 0 spinach 1 oz 0 0 0 0 0 0 0 5 < 1 tomato 1 oz 5 0 0 0 0 0 1 0 0 onion 1 oz 10 0 0 0 0 0 3 0 0 Extras bacon - low 1 oz 160 10 14 5 0 30 0 450 0 turkey bacon 1 oz 70 4 6 2 0 30 0 360 0 sausage links 2 links 110 5 9 3.5 0 25 <1 230 0 sausage patty 1 patty 120 5 12 4 0 25 < 1 300 0 turkey sausage links 2 links 110 14 6 1.5 0 50 0 380 0 breakfast potatoes 1/2 cup 130 3 3 1 0 < 5 23 260 2 fiber
hot breakfast hot breakfast bar portion calories protein fat sat trans fat fiber pancakes 1 pancake 200 6 3.5 0 10 37 590 1 whole wheat pancakes 1 pancake 210 6 2 0 0 5 42 420 4 maple syrup 1/4 cup 200 0 4 2.5 0 10 53 5 0 scrambled egg whites 4 oz 60 13 0 0 0 0 1 200 0 scrambled eggs 4 oz 180 15 13 4 0 525 1 160 0 boiled eggs 1 egg 70 5 5 1.5 0 185 0 150 0 bacon - low 1 oz 160 10 14 5 0 30 0 450 0 turkey bacon 1 oz 70 4 6 2 0 30 0 360 0 sausage links 2 links 110 5 9 3 0 25 < 1 230 0 sausage patty 1 patty 120 5 12 4 0 25 < 1 310 0 turkey sausage links 2 links 110 14 6 1.5 0 50 0 380 0 breakfast potatoes 1/2 cup 130 3 3 1 0 < 5 23 260 2 hot cereal oatmeal cream of wheat grits 12 oz container 12 oz container 12 oz container 230 8 5 1 0 0 41 0 6 180 6 0 0 0 0 35 130 2 200 5 1 0 0 0 44 0 3 brown sugar 2 Tbsp 70 0 0 0 0 0 18 5 0 raisons 2 Tbsp 60 < 1 0 0 0 0 14 0 < 1 butter 1 pat 35 0 4 2.5 0 10 0 30 0