Subway Nutritional Info

Subway Nutritional Information gathered from:

http://www.subway.com/nutrition/nutritionlist.aspx
and from the Subway pamphlet which is also available online at
http://www.subway.com/Nutrition/Files/NutritionValues.pdf

Note: Individual meat values are approximate, as the site does not list it separately.

Contents:
Sandwiches
Bread
Cheese
Condiments & Dressing
Chips
Breakfast
Desserts

SANDWICH CHOICES:

Ordered by complete 6" sandwich calories with 9-grain bread, cheese, condiments & 5 veggies.

6" Sandwich Portions:
     Cal / Fat / Carbs

Bacon (2): Additional Topping
     50 / 3.5 / 3

Turkey, Breast:
     70 / 1.5 / 4
     Sandwich Avg:
     280 / 3.5 / 46
     with Honey Mustard:
     310 / 4 / 53
     with Swiss Cheese:
     360 / 8 / 53
     add Bacon:
     410 / 12 / 53

Turkey & Ham:
     70 / 2 / 4
     Sandwich Avg:
     280 / 4 / 46
     with light mayo:
     330 / 9 / 47
     with American Cheese:
     370 / 12 / 48

Beef, Roast:
     100 / 3 / 3
     Sandwich Avg:
     320 / 5 / 45
     with Brown Mustard:
     330 / 5 / 46
     with Pepperjack Cheese:
     380 / 9 / 46

Ham, Black Forest:
     70 / 2.5 / 4
     Sandwich Avg:
     290 / 4.5 / 46
     with Light Mayo:
     340 / 10 / 47
     with American Cheese:
     390 / 13 / 48

Steak and Cheese:
     130 / 4 / 6
     Sandwhich Avg:
     340 / 6 / 47
     with Swiss Cheese:
     390 / 10 / 47

Club: (Turkey/Roast Beef/Ham)
     100 / 3 / 4
     Sandwich Avg:
     310 / 4.5 / 46
     with Light Mayo:
     360 / 10 / 47    
     with American Cheese:
     400 / 13 / 48

Chicken, Oven Roasted:
     100 / 3 / 6
     Sandwich Avg:
     320 / 5 / 47
     with Light Mayo:
     370 / 10 / 48
     with American Cheese:
     410 / 13 / 49

Bacon (4): BLT
     100 / 7 / 6
     Sandwich Avg:
     320 / 9 / 43
     with Light Mayo:
     370 / 14 / 44
     with American Cheese:
     410 / 17 / 45

Chicken, Buffalo Glazed:
     100 / 1.5 / 4
     Sandwich Avg:
     310 / 3.5 / 45
     with Ranch:
     420 / 15 / 46

Subway Melt: turkey, ham, bacon
     120 / 6 / 4
     with Light Mayo:
     380 / 13 / 47
     with American Cheese:
     420 / 16 / 48

Chicken, Teriyaki:
     130 / 2.5 / 8
     Sandwich Avg:
     340 / 4.5 / 50
     with Sweet Onion Sauce:
     380 / 4.5 / 59
     with Swiss Cheese:
     430 / 9 / 59

Cold Cut Combo: (Turkey, ham, salami, bologna)
     150 / 11 / 4
     Sandwich Avg:
     370 / 13 / 46
     with Light Mayo:
     420 / 48 / 47
     with American Cheese:
     460 / 21 / 48

Italian BMT: (salami, pepperoni, Ham)
     190 / 14 / 4
     Sandwich Avg:
     410 / 16 / 46
     with Mustard & Provolone Cheese:
     470 / 20 / 47

Tuna: made with mayo
     250 / 21 / 2
     Sandwich Avg:
     470 / 24 / 44
    
Meatball Marinara:
     270 / 16 / 18
     Sandwich Avg:
     480 / 18 / 59

Chicken Parmesan: (with marinara)
     240 / 11 / 21
     Sandwich Avg:
     460 / 13 / 62
     with Provolone Cheese:
     510 / 17 / 62

Spicy Italian: (pepperoni, salami)
     260 / 22 / 4
     Sandwich Avg:
     480 / 24 / 46
     with Mustard & Provolone Cheese:
     540 / 28 / 47 

Philly Cheesesteak:
     240 / 11 / 9
     Sandwich Avg w/Monterrey Cheddar:
     500 / 17 / 51
     with Light Mayo:
     550 / 22 / 52

BREAD CHOICES:

Ordered by calories

6" Sandwich Breads:
     Cal Fat  Carb Pro Sod Sug

Italian White
     200 / 2   / 38 /  7 / 290  / 5
9-Grain Wheat
     210 / 2   / 40 /  8 / 310  / 5
Hearty Italian
     210 / 2.5 / 41 /  7 / 290  / 5
Parmesan Oregano
     220 / 2.5 / 40 /  8 / 440  / 5
Flatbread
     220 / 1   / 38 /  7 / 450  / 2
Roasted Garlic
     230 / 2.5 / 45 /  8 / 1260 / 7
Monterrey Cheddar
     240 / 6   / 38 / 10 / 360  / 5
Italian Herb & Cheese
     250 / 5   / 40 /  9 / 490  / 5
Honey Oat
     260 / 3   / 48 /  9 / 330  / 9

CHEESE CHOICES:

Ordered by calories, then by fat

6" Sandwich Portion = 1 whole slice:
     Cal / Fat

Mozzarella Cheese:
     40 / 3
American Cheese:
     40 / 3.5
Pepperjack Cheese:
     50 / 4
Provolone Cheese:
     50 / 4
Monterrey Cheddar:
     50 / 4.5
Swiss Cheese:
     50 / 4.5
Cheddar Cheese:
     60 / 5

CONDIMENT CHOICES:

Ordered by Calories, then fat

Mustard, Yellow & Brown (2 tsp):
     5 / 0
Ranch (amount on wrap):
     25 / 2.5
Honey Mustard:
     30 / 0
Sweet Onion:
     40 / 0
Olive Oil Blend (1 tsp):
     45 / 5
Mayonnaise, Light (1 T):
     50 / 5
Chipotle Southwest:
     100 / 10
Ranch, Sandwich:
     110 / 11
Mayonnaise (1 T):
     110 / 12

SALAD DRESSING:

Vinegar (1 tsp):
     0 / 0
Red Wine Vinaigrette:
     30 / 0
Italian Salad Dressing:
     35 / 0
Ranch Salad Dressing:
     290 / 30

CHIP CHOICES:

Lays Classic
     230 / 15 / 23
Baked Lays Original
     130 / 2 / 23
Baked Lays Sour Cr/Onion
     140 / 3.5 / 24
Doritos Nacho Cheese
     250 / 13 / 30
Sunchips Harvest Cheddar
     210 / 9 / 29

Other Choices:
Sunchips Parmesan & Herb
Snapz Cruny Apply Crisps
Apple Slices

BREAKFAST CHOICES:

Cals / Fat / Carbs

ENGLISH MUFFIN:

Egg & Cheese
     170 / 6 / 24
Ham, Egg and Cheese
     190 / 6 / 24
Bacon, Egg and Cheese
     200 / 7 / 24
Steak, Egg and Cheese
     200 / 6 / 25
Sunrise Subway Melt
     230 / 8 / 26    
Breakfast B.M.T. ® Melt
     240 / 10 / 25

Egg Whites Only:
I prefer to have the extra protein I need while on a low cal diet.  Removing the yolks really only reduces the
cholesterol level drastically.

OMELET SANDWICH:

 Egg & Cheese
     360 / 12 / 44
Ham, Egg and Cheese
     390 / 13 / 45
Bacon, Egg and Cheese
     410 / 16 / 45
Steak, Egg and Cheese
     430 / 15 / 47
Sunrise Subway Melt
     470 / 17 / 48  
Breakfast B.M.T. ® Melt
     490 / 22 / 46

DESSERTS:

Yogurt parfait:
     160 / 2 / 30
Raspberry Cheesecake:
     200 / 9 / 29
Oatmeal Raisin:
     200 / 8 / 30
M&M:
     210 / 10 / 32
Choc Chip:
     220 / 10 / 30
White Macadamia Nut:
     220 / 11 / 29
Peanut Butter:
     220 / 12 / 26
Cookies avg:
     220 / 10 / 29

I WILL ADD THESE LATER......

SOUPS:
SALADS:
DRINKS:
VEGETABLES:

------------------------------------------------

MEAT - FULL NUTRITIONAL VALUES (6"):

BLACK FOREST HAM:
SERVING SIZE (g) 155
CALORIES 70
Calories from Fat 20
TOTAL FAT (g) 2.5
Saturated Fat (g) 1
Trans Fat* (g) 0
CHOLESTEROL (mg) 25
SODIUM (mg) 540
CARBOHYDRATES (G) 4
Dietary Fiber (g) 2
Sugars (g) 3
PROTEIN (G) 11
VITAMIN A % DV 6
VITAMIN C % DV 6
CALCIUM % DV 0
IRON % DV 4

OVEN ROASTED CHICKEN:
SERVING SIZE (g) 169
CALORIES 100
Calories from Fat 25
TOTAL FAT (g) 3
Saturated Fat (g) 1
Trans Fat* (g) 0
CHOLESTEROL (mg) 25
SODIUM (mg) 350
CARBOHYDRATES (G) 6
Dietary Fiber (g) 2
Sugars (g) 3
PROTEIN (G) 16
VITAMIN A % DV 6
VITAMIN C % DV 15
CALCIUM % DV 2
IRON % DV 2

ROAST BEEF:
SERVING SIZE (g) 169
CALORIES 100
Calories from Fat 25
TOTAL FAT (g) 3
Saturated Fat (g) 1
Trans Fat* (g) 0
CHOLESTEROL (mg) 45
SODIUM (mg) 400
CARBOHYDRATES (G) 3
Dietary Fiber (g) 2
Sugars (g) 2
PROTEIN (G) 17
VITAMIN A % DV 6
VITAMIN C % DV 8
CALCIUM % DV 2
IRON % DV 10

CLUB:
SERVING SIZE (g) 176
CALORIES 100
Calories from Fat 25
TOTAL FAT (g) 3
Saturated Fat (g) 1
Trans Fat* (g) 0
CHOLESTEROL (mg) 40
SODIUM (mg) 590
CARBOHYDRATES (G) 4
Dietary Fiber (g) 2
Sugars (g) 2
PROTEIN (G) 16
VITAMIN A % DV 6
VITAMIN C % DV 6
CALCIUM % DV 2
IRON % DV 8

CHICKEN TERIYAKI:
SERVING SIZE (g) 190
CALORIES 130
Calories from Fat 20
TOTAL FAT (g) 2.5
Saturated Fat (g) 1
Trans Fat* (g) 0
CHOLESTEROL (mg) 50
SODIUM (mg) 520
CARBOHYDRATES (G) 8
Dietary Fiber (g) 2
Sugars (g) 5
PROTEIN (G) 19
VITAMIN A % DV 8
VITAMIN C % DV 15
CALCIUM % DV 4
IRON % DV 6

TURKEY BREAST:
SERVING SIZE (g) 155
CALORIES 70
Calories from Fat 15
TOTAL FAT (g) 1.5
Saturated Fat (g) 0
Trans Fat* (g) 0
CHOLESTEROL (mg) 20
SODIUM (mg) 520
CARBOHYDRATES (G) 4
Dietary Fiber (g) 2
Sugars (g) 2
PROTEIN (G) 11
VITAMIN A % DV 6
VITAMIN C % DV 6
CALCIUM % DV 2
IRON % DV 4

BACON (2):
SERVING SIZE (g) 107
CALORIES 50
Calories from Fat 30
TOTAL FAT (g) 3.5
Saturated Fat (g) 2
Trans Fat* (g) 0
CHOLESTEROL (mg) 10
SODIUM (mg) 200
CARBOHYDRATES (G) 3
Dietary Fiber (g) 1
Sugars (g) 1
PROTEIN (G) 5
VITAMIN A % DV 6
VITAMIN C % DV 6
CALCIUM % DV 2
IRON % DV 4

PHILLY CHEESESTEAK MEAT:
SERVING SIZE (g) 219
CALORIES 240
Calories from Fat 90
TOTAL FAT (g) 11
Saturated Fat (g) 5
Trans Fat* (g) 1
CHOLESTEROL (mg) 70
SODIUM (mg) 930
CARBOHYDRATES (G) 9
Dietary Fiber (g) 2
Sugars (g) 3
PROTEIN (G) 28
VITAMIN A % DV 10
VITAMIN C % DV 6
CALCIUM % DV 15
IRON % DV 15

BUFFALO CHICKEN:
SERVING SIZE (g) 183
CALORIES 100
Calories from Fat 15
TOTAL FAT (g) 1.5
Saturated Fat (g) 0
Trans Fat* (g) 0
CHOLESTEROL (mg) 50
SODIUM (mg) 630
CARBOHYDRATES (G) 4
Dietary Fiber (g) 2
Sugars (g) 2
PROTEIN (G) 18
VITAMIN A % DV 6
VITAMIN C % DV 10
CALCIUM % DV 4
IRON % DV 4
COLD CUT COMBO:
SERVING SIZE (g) 169
CALORIES 150
Calories from Fat 90
TOTAL FAT (g) 11
Saturated Fat (g) 3.5
Trans Fat* (g) 0
CHOLESTEROL (mg) 50
SODIUM (mg) 840
CARBOHYDRATES (G) 4
Dietary Fiber (g) 2
Sugars (g) 2
PROTEIN (G) 11
VITAMIN A % DV 8
VITAMIN C % DV 8
CALCIUM % DV 6
IRON % DV 10
ITALIAN BMT:
SERVING SIZE (g) 162
CALORIES 190
Calories from Fat 130
TOTAL FAT (g) 14
Saturated Fat (g) 5
Trans Fat* (g) 0
CHOLESTEROL (mg) 45
SODIUM (mg) 1000
CARBOHYDRATES (G) 4
Dietary Fiber (g) 2
Sugars (g) 3
PROTEIN (G) 13
VITAMIN A % DV 6
VITAMIN C % DV 6
CALCIUM % DV 2
IRON % DV 4
MEATBALL MARINARA:
SERVING SIZE (g) 237
CALORIES 270
Calories from Fat 140
TOTAL FAT (g) 16
Saturated Fat (g) 6
Trans Fat* (g) 0.5
CHOLESTEROL (mg) 30
SODIUM (mg) 660
CARBOHYDRATES (G) 18
Dietary Fiber (g) 4
Sugars (g) 7
PROTEIN (G) 14
VITAMIN A % DV 20
VITAMIN C % DV 20
CALCIUM % DV 6
IRON % DV 10
STEAK & CHEESE MEAT:
SERVING SIZE (g) 169
CALORIES 130
Calories from Fat 45
TOTAL FAT (g) 4
Saturated Fat (g) 2
Trans Fat* (g) 0
CHOLESTEROL (mg) 40
SODIUM (mg) 570
CARBOHYDRATES (G) 6
Dietary Fiber (g) 2
Sugars (g) 3
PROTEIN (G) 17
VITAMIN A % DV 6
VITAMIN C % DV 6
CALCIUM % DV 2
IRON % DV 10
SPICY ITALIAN COMBO MEAT:
SERVING SIZE (g) 157
CALORIES 260
Calories from Fat 200
TOTAL FAT (g) 22
Saturated Fat (g) 8
Trans Fat* (g) 0.5
CHOLESTEROL (mg) 50
SODIUM (mg) 1220
CARBOHYDRATES (G) 4
Dietary Fiber (g) 2
Sugars (g) 3
PROTEIN (G) 13
VITAMIN A % DV 6
VITAMIN C % DV 6
CALCIUM % DV 2
IRON % DV 6

SUBWAY MELT MEAT:
SERVING SIZE (g) 155
CALORIES 70
Calories from Fat 20
TOTAL FAT (g) 2.5
Saturated Fat (g) 1
Trans Fat* (g) 0
CHOLESTEROL (mg) 25
SODIUM (mg) 530
CARBOHYDRATES (G) 4
Dietary Fiber (g) 2
Sugars (g) 3
PROTEIN (G) 11
VITAMIN A % DV 6
VITAMIN C % DV 6
CALCIUM % DV 2
IRON % DV 4
TUNA with mayo:
SERVING SIZE (g) 169
CALORIES 250
Calories from Fat 190
TOTAL FAT (g) 21
Saturated Fat (g) 3.5
Trans Fat* (g) 0
CHOLESTEROL (mg) 35
SODIUM (mg) 320
CARBOHYDRATES (G) 2
Dietary Fiber (g) 2
Sugars (g) 1
PROTEIN (G) 13
VITAMIN A % DV 6
VITAMIN C % DV 6
CALCIUM % DV 2
IRON % DV 8
CHICKEN PARMESAN:
SERVING SIZE (g) 203
CALORIES 240
Calories from Fat 100
TOTAL FAT (g) 11
Saturated Fat (g) 3
Trans Fat* (g) 0
CHOLESTEROL (mg) 30
SODIUM (mg) 660
CARBOHYDRATES (G) 21
Dietary Fiber (g) 2
Sugars (g) 4
PROTEIN (G) 15
VITAMIN A % DV 15
VITAMIN C % DV 15
CALCIUM % DV 10
IRON % DV 4
BUFFALO CHICKEN:
SERVING SIZE (g) 183
CALORIES 100
Calories from Fat 15
TOTAL FAT (g) 1.5
Saturated Fat (g) 0
Trans Fat* (g) 0
CHOLESTEROL (mg) 50
SODIUM (mg) 630
CARBOHYDRATES (G) 4
Dietary Fiber (g) 2
Sugars (g) 2
PROTEIN (G) 18
VITAMIN A % DV 6
VITAMIN C % DV 10
CALCIUM % DV 4
IRON % DV 4

 

McDonald's Nutritional Info

McDonald's Foods:

Data taken from McDonald's Website: http://www.mcdonalds.com/us/en/full_menu_explorer.html

Contents:
5 Best Lunch's
5 Best Breakfast
5 Best Side Items
Value Meal Examples
Additional Calories (Condiments etc)
Drink Calories
Treats
Lunch Menu
Breakfast Menu


5 Best low calorie lunch selections are:

1) Reg Hamburger: 250 cal/9g fat
2) Big & Tasty Hamburger: 400 cal/19g fat
    no cheese, no mayo, ketchup, lettuce, pickle
3) Fillet O Fish, Plain no cheese: 270 cal/7g fat (tarter +90/9)
4) McChicken w/o mayo: 310 cal/11g fat
5) Premium Grilled Chicken w/o mayo: 300 cal/3.5g fat

5 Best low calorie breakfast selections are:

1) Egg McMuffin, Canadian bacon: 300 cal / 12g fat
2) Yogurt Parfait: 160 cal/ 2g fat
3) Sausage Burrito: 300 cal / 16g fat
4) Oatmeal & Fruit: 290 cal / 4.5g fat
5) Fruit & Walnuts: 210 cal / 8g fat

5 Best low calorie side items are:

1) Side Salad: 20 cal + Vinaigrette Dressing 35 cal
2) Apple Slices 15 cal
3) Carmel Apple Parfait 180 cal
4) Reg Ice Cream Cone 150 cal
5) Kids Size French Fry 100 cal


Breakfast Meal Combo Examples: 

Low Cal Breakfast Meal: 160

Yogurt Parfait: 160 cal / 2g fat
Med Coffee:  0 cal
Totalling: 160 cal with 2g fat

Average Order by Number Breakfast Meal: 640

Egg McMuffin: 300 cal / 12g fat
Hash Brown: 150 cal / 9g fat
Med Orange Juice: 190 cal
Totalling: 640 cal with 21g fat

Big Breakfast Meal: 1720

Meal with Hotcakes: 1090 cal / 56g fat
2 Whipped Margarine's: 80 cal / 9g fat
2 Syrups: 360 cal / 0 fat
Med Orange Juice: 190 cal
(not including a side of gravy)
Totalling: 1720 cal / 65g fat


Lunch Meal Combo Examples:

Low Cal Meal: 154

Reg Hamburger: 250 cal / 9g fat
Med Diet Soda: 0 cal / 0 fat
Apple Slices: 15 cal / 0 fat
Totalling: 154 cal with 9g fat

All-American Meal: 680

Cheeseburger: 300 cal / 12g fat
Sm. Soda: 150 cal
Sm. Fry: 230 cal/11g fat
Totalling: 680 cal with 23g fat

Average Order by Number Meal: 1100

QP w/Cheese: 510 cal / 26g fat
Med Fry: 380 cal / 19g fat
Med Soda: 210
Totalling: 1100 cal with 45g fat

Supersized Specialty Lunch Meal: 1600

Big Angus Bacon & Cheese: 790 cal/39g fat
Large Fry: 500 cal/25g fat
Large Soda: 310 cal
Totalling: 1600 cal with 64g fat


ADDITIONAL CALORIES:

American Cheese per slice
Calories 50
Total Fat 3g
Carbohydrates 2g
Protein 3g
Sodium 230mg

Crispy Chicken VS Grilled (Premium)
Calories 160
Total Fat 13g
Carbohydrates 17g

Mayonnaise
Calories 50
Total Fat 5g
Carbohydrates 1g
Protein 0g
Sodium 85mg

Mustard
Practically Zero everything

Ketchup Pkt
Calories 15
Total Fat 0g
Carbohydrates 3g
Protein 0g
Sodium 110mg

Dipping Sauces
Sweet & Sour, Honey, BBQ: 50 cal/0 fat
Hot Mustard: 60 cal/2.5g fat
Honey Mustard: 60 cal/4g fat
Ranch: 110 cal/12g fat

Salad Dressing: Newman's
Ranch: 170 cal/15g fat
Cesar: 190 cal/18g fat
Southwest: 100 cal/6g fat
Balsamic Vinaigrette: 35cal/2.5g fat 
Italian: 50 cal/2.5g fat

Whipped Margarine
40 cal/4.5g fat


Drink Calories:
Child 12 oz/ Sm 16 oz/ Med 21 oz/ Lg 32 oz

Zero Calorie Drinks:
Dasani Bottled Water
Diet Soda's
Unsweetened Tea
Black Coffee

Poweraid: Mtn Berry
Child 70/ Sm 100/ Med 150/ Lg 220

Milk Jug 1%:
100 cal / 2.5g fat

Apple Juice Box:
100 cal / 2.5g fat

Sweet Tea:
Child 110/ Sm 150/ Med 180/ Lg 280


All Non-Diet Soda's:
Child 110/ Sm 150/ Med 210/ Lg 310

Orange Hi-C:
Child 120/ Sm 160/ Med 240/ Lg 350


Iced Coffee
Sm 140/ Med 200/ Lg 280

Orange Juice: Minute Maid
Small (is child size) 150 cal
Med (is Small size) 190 cal
Large (is med size) 280 cal


TREATS:

Ice Cream-Small

Parfait
Lowfat Yogurt/Diced Apples/Caramel Drizzle
5.7oz cup 180 cal

Milk Shakes:
Vanilla 390 + whip cr 70 + cherry 10 = 470 cal
Chocolate: add 110 cal
Strawberry: add 90 cal

Sundae
Strawberry 280
Hot Fudge 330
Hot Caramel 340
Caramel Apple 330

McFlurries
M&M 640
Oreo 510
Reeses 610

Vanilla Cones
Kiddie Cone 45
Reg Cone 150

Other Treats

Apple Pie
Baked 250 

Cookies
Each 160 
McDonald Pkg 260


LUNCH MENU:
French Fries

Kids Fry:
Calories 100
Total Fat 5g
Carbohydrates 13g
Protein 1g
Sodium 70mg

Small Fry:
Calories 230
Total Fat 11g
Carbohydrates 29g
Protein 2g
Sodium 160mg

Med Fry:
Calories 380
Total Fat 19g
Carbohydrates 48g
Protein 4g
Sodium 270mg

Large Fry:
Calories 500
Total Fat 25g
Carbohydrates 63g
Protein 6g
Sodium 350mg

Regular Hamburger
*Ketchup, Mustard, Pickles, Diced Onion, Plain Bun
Calories 250
Total Fat 9g
Carbohydrates
Protein 12g
Sodium 520mg

Double Cheeseburger
*2 slices Cheese, 2 beef patties, Ketchup, Mustard, Pickles, Diced Onion, Plain Bun
Calories 440
Total Fat 23g
Carbohydrates 34g
Protein 25g
Sodium 1150mg

McDouble is the same except with one slice of cheese

Quarter Pounder w/Cheese
*2 slices Cheese, Ketchup, Mustard, Pickles, Diced Onion, Sesame Seed Bun
Calories 510
Total Fat 26g
Carbohydrates 40g
Protein 29g
Sodium 1190mg

Big N Tasty (l/4 lb.)
*Mayo, Ketchup, Mustard, Tomato, Leaf Lettuce, Pickles, Onion Pieces, Sesame Seed Bun
Calories 460
Total Fat 24g
Carbohydrates 37g
Protein 24g
Sodium 720mg

Big Mac
*2 Beef Patties, 1 slice Cheese, Special Sauce, Shredded Lettuce, Pickles, Onion Pieces, 3 layer Sesame Seed Bun
Calories 540
Total Fat 29g
Carbohydrates 45g
Protein 25g
Sodium 1040mg


Big Angus Bacon & Cheese (1/3 lb.)
*Bacon, 2 slices Cheese, Ketchup, Mustard, Tomato, Leaf Lettuce, Deli Pickles, Red Onion Rings, Bakery Sesame Seed Bun
Calories 790
Total Fat 39g
Carbohydrates 63g
Protein 45g
Sodium 2070mg

Fillet O Fish
*Tarter Sauce,  1 slice Cheese, Plain Bun
Calories 380
Total Fat 18g
Carbohydrates 38g
Protein 15g
Sodium 640mg

McChicken
*Fried Pattie, Mayo, 1 slice Cheese, Shredded Lettuce, Regular Bun
Calories 360
Total Fat 16g
Carbohydrates 40g
Protein 14g
Sodium 830mg

Premium Crispy Chicken
*Fried Brest Fillet, Mayo, Tomato, Leaf Lettuce, Bakery Bun
Calories 510
Total Fat 22g
Carbohydrates 56g
Protein 24g
Sodium 990mg

Premium Grilled Chicken
*Unbreaded Brest Fillet, Mayo, Tomato, Leaf Lettuce, Bakery Bun
Calories 350
Total Fat 9g
Carbohydrates 42g
Protein 28g
Sodium 820mg

McRib Pork Sandwich
*Formed Pattie, BBQ Sauce, Onion Pieces, Pickle
Calories 500
Total Fat 26g
Carbohydrates 44g
Protein 22g
Sodium 980mg

Snack Wraps

Beef Average:
Calories 400
Total Fat 26
Carbohydrates 27

Crispy Chicken Average:
Calories 340
Total Fat 17
Carbohydrates 33

Grilled Chicken Average:
Calories 260
Total Fat 10
Carbohydrates 27

Chicken McNuggets (4 pc)
*Battered & Fried Formed nuggets
Calories 190 / 6 pc 280
Total Fat 12g / 6 pc 18g
Carbohydrates 12g / 6 pc 18g
Protein 9g / 6 pc 13g
Sodium 360mg / 6 pc 540mg

Chicken Strips Select (3 pc)
*Fried Chicken Breast
Calories 380
Total Fat 23g
Carbohydrates 21g
Protein 23g
Sodium 750mg

Premium Salads w/Chicken

Chicken with Bacon & Ranch
Calories Grilled: 230 /Crispy: 390
Total Fat Grilled:  9g /Crispy: 22g
Carbohydrates Grilled: 10g /Crispy: 24g
Protein Grilled: 30g /Crispy: 26g
Sodium Grilled: 700mg /Crispy: 870mg

Chicken Cesar
Calories Grilled: 190 /Crispy: 350
Total Fat Grilled: 5g /Crispy: 18g
Carbohydrates Grilled: 10g /Crispy: 24g
Protein Grilled: 27g /Crispy: 23g
Sodium Grilled: 580mg /Crispy: 740mg

Chicken Southwest
Calories Grilled: 290 /Crispy: 450
Total Fat Grilled:  8g /Crispy: 21g
Carbohydrates Grilled: 28g /Crispy: 42g
Protein Grilled: 27g /Crispy: 23g
Sodium Grilled: 650mg /Crispy: 820mg


BREAKFAST MENU:

Oatmeal w/Fruit
Calories 290
Total Fat 4.5g
Carbohydrates 57g
Protein 5g
Sodium 160mg

Yogurt Parfait
Calories 160
Total Fat 2g
Carbohydrates 31g
Protein 4g
Sodium 85mg

Fruit & Walnuts
Calories 210
Total Fat 8g
Carbohydrates 31g
Protein 4g
Sodium 60mg

Hash Brown Pattie
Calories 150
Total Fat 9g
Carbohydrates 15g 
Protein 1g
Sodium 310mg

Egg McMuffin
*English Muffin, Canadian Bacon, Egg, 1 slice Cheese
Calories 300 / sausage 450
Total Fat 12g / sausage 22g
Carbohydrates 30g / sausage 29g
Protein 18g / sausage 14g
Sodium 820mg  / sausage 850 mg

Bacon Egg Cheese Biscuit
Calories 420
Total Fat 23g
Carbohydrates 37g
Protein 15g
Sodium 1160mg

Sausage Biscuit (& Egg)
Calories 430 / with egg 510
Total Fat 27g  / with egg 33g
Carbohydrates 34g / with egg 36g
Protein 11g  / with egg 18g
Sodium 1080mg / with egg 1170mg

Sausage Burrito
Calories 300
Total Fat 16g
Carbohydrates 26g
Protein 12g
Sodium 830mg

Big Breakfast
*Scrambled Eggs, sausage pattie, hash brown, biscuit
Calories 740
Total Fat 48g
Carbohydrates 51g
Protein 28g
Sodium 1560mg
Note: whipped margarine add 40 cal/4.5g fat
Note: Option to add Gravy, but not on website
Note: Option to add Pancakes, see below


Pancakes (Hotcakes)
*3 Pancakes Plain
Calories 350 / syrup & butter 570
Total Fat 9g / syrup & butter 13g
Carbohydrates 60g  / syrup & butter 105g
Protein 8g  / syrup & butter 8g
Sodium 590mg  / syrup & butter 660mg

Cinnamon Melts
Calories 460
Total Fat 19g
Carbohydrates 66g
Protein 6g
Sodium 370mg

Making Healthy Choices with Fast Food

Living healthy is much easier when foods are prepared at home and you have full control over what you eat.  It becomes a problem when out and about, especially if your on the run and have to swing by a fast food restaurant and grab a bite to eat.  After selecting a roasted chicken wrap at Arby's and then finding out it was loaded with 500 calories, I was a little perturbed to find out the regular plain hamburger at McDonald's was only about 250 calories.  I know the fat content will be higher in the beef, but this just made me realize that obvious choices are not necessarily the right decisions.

So, I'm making this blog to record nutritional data at fast food places along with other information that I have discovered.