Nutritional analysis of selected menu items for the MSVU campus menu

Menu Item

Nutrition Information

Beverages

Portion

Calories

Carbs

Protein

Fat

Apple Juice

1 cup

119 kcal

29 g

0 g

0 g

Orange Juice

1 cup

116 kcal

26 g

2 g

0 g

Cranberry Juice

1 cup

147 kcal

38 g

0 g

0 g

Orange light Fountain Drink

1 cup

13 kcal

1.8 g

0.1 g

0 g

Tropical punch light Fountain Drink

1 cup

13 kcal

2.6 g

0.1 g

0 g

Peach light Fountain Drink

1 cup

13 kcal

2.5 g

0.1 g

0 g

Nestea Ice Tea

1 cup

70 kcal

18 g

0 g

0 g

Nestea light Lemonade

1 cup

12 kcal

1.6 g

0.1 g

0 g

Milk, chocolate, 2%

1 cup

180 kcal

26 g

9 g

5 g

Milk, white, 2%

1 cup

129 kcal

12 g

8.6 g

5.0 g

Milk, white, skim

1 cup

91 kcal

13 g

8.5 g

0.4 g

Coffee, regular, black

1 cup

5 kcal

1 g

0 g

0 g

Hot Chocolate

1 cup

147kcal

32 g

4 g

2 g

Pop, regular cola

1 cup

107 kcal

27 g

0 g

0 g

Pop, diet cola

1 cup

3 kcal

0 g

0 g

0 g

Pop, regular clear

1 cup

88 kcal

22 g

0 g

0 g

Pop, diet clear

1 cup

1 kcal

0 g

0.3 g

0 g

Bread/Bagels

Portion

Calories

Carbs

Protein

Fat

100% Whole Wheat Bread

1 slice

150 kcal

29 g

6 g

1.5

White Bread

1 slice

150 kcal

30 g

6 g

1 g

English Muffin

1 muffin

147 kcal

26 g

4.6 g

1.7 g

Plain Bagel

1 bagel

294 kcal

55 g

9.2 g

1.9 g

Whole wheat Bagel

1 bagel

281 kcal

54 g

9.1 g

2.1 g

Blueberry Bagel

1 bagel

294 kcal

56 g

9.1 g

1.8 g

Cinnamon Raisin Bagel

1 bagel

297 kcal

58 g

9.2 g

1.5 g

Sesame Seed Bagel

1 bagel

303 kcal

55 g

9.5 g

3.3 g

Multigrain Bagel

1 bagel

306 kcal

51 g

11 g

5.3 g

Everything Bagel

1 bagel

301 kcal

56 g

9.6 g

2.7 g

Muffins/ Pastries

Portion

Calories

Carbs

Protein

Fat

Carrot Muffin

1 muffin

386 kcal

54 g

5.1 g

16 g

Blueberry muffin

1 muffin

364 kcal

52 g

6.1 g

15 g

Raspberry yogurt muffin

1 muffin

371 kcal

55 g

6.2 g

14 g

Golden Bran & Raisin muffin

1 muffin

340 kcal

48 g

6.6 g

14 g

Cornmeal muffin

1 muffin

415 kcal

53 g

6.1 g

18 g

Morning Glory muffin

1 muffin

392 kcal

53 g

5.7 g

17 g

Chunks O’ Chocolate

1 muffin

402 kcal

55 g

7.4 g

17 g

Double Chocolate slim

1 muffin

343 kcal

62 g

5.6 g

8.3 g

Pralines & Cream

1 muffin

401 kcal

56 g

6.8

17 g

Coffee Cake Swirl

1 muffin

369 kcal

55 g

6.0 g

14 g

Blueberry turnover

1 turnover

360 kcal

36 g

3 g

23 g

Sugared apple fruit stick

1 stick

320 kcal

29 g

3 g

22 g

Breakfast Cereal

Portion

Calories

Carbs

Protein

Fat

Raisin Bran

1 cup

190 kcal

45 g

5.0 g

1.5 g

Mini Wheat’s

1 cup

200 kcal

48 g

6 g

1 g

Cornflakes

1 cup

100 kcal

24 g

2 g

0 g

Harvest Crunch

1/3 cup

143 kcal

20 g

2.9 g

5.7 g

Cheerios

1 cup

110 kcal

22 g

4 g

2 g

All Bran

1 cup

165 kcal

49.9 g

7.9 g

1.3 g

Fruit Loops

1 cup

108 kcal

25 g

1.2 g

0.5 g

Corn Pops

1 cup

120 kcal

28 g

1 g

0 g

Special K

1 cup

110 kcal

22 g

7 g

0 g

Frosted Flakes

3/4 cup

120 kcal

28 g

1 g

0 g

Hot Breakfast Food

Portion

Calories

Carbs

Protein

Fat

Eggs, Fried

1 egg

91.5 kcal

0.6 g

6.2 g

6.9 g

Eggs, Scrambled

1 egg

101 kcal

1.3 g

6.8 g

7.4 g

Eggs, Boiled

1 egg

77.5 kcal

0.6 g

6.3 g

5.3 g

Eggs Poached

1 egg

74.5 kcal

0.6 g

6.2 g

5.0 g

Balona

1 slice

57 kcal

0 g

4 g

5 g

Bacon

1 slice

36 kcal

0 g

2 g

3 g

Ham

2 oz

103 kcal

2 g

10 g

6 g

Sausage

1 link

180 kcal

3 g

10 g

14 g

Potato Wedges

½ cup

170 kcal

22 g

2 g

9 g

Potato patties

65 g

220 kcal

25 g

3 g

12 g

Hash browns

85 g

193 kcal

28 g

2.3 g

8 g

PomPom Potatoes

85 g

220 kcal

25 g

2 g

10 g

Home Fries

½ cup

172 kcal

17.5 g

2 g

11 g

French toast

1 slice

186 kcal

26.6 g

8.4 g

4.7 g

Pancakes

1 pancake

174 kcal

21.7 g

4.9 g

7.4 g

Waffles

1 waffle

337 kcal

33.2 g

16.6 g

15.1 g

McVincents

1 portion

448 kcal

28.7 g

21.2 g

26.9 g

Hot Cereal

1 cup

163 kcal

33 g

5 g

1 g

Fruit Danish

1 med.

263 kcal

34 g

4 g

13 g

Croissant

1 med.

231 kcal

26 g

5 g

12 g

Soups

Portion

Calories

Carbs

Protein

Fat

Lipton Chicken Noodle

227 ml

68 kcal

10.6 g

3.9 g

1.1 g

Lipton Cream of Chicken

227 ml

175 kcal

16.1 g

4.5 g

9.9 g

Lipton Minestrone

227 ml

80 kcal

15.4 g

3.4 g

0.5 g

Lipton Cream of Potato Leek

227 ml

175 kcal

21.0 g

3.5 g

8.3 g

Lipton Beef Noodle

8 oz

75 kcal

12 g

3.9 g

0.8 g

Lipton Garden Vegetable

284 ml

70 kcal

15 g

2 g

0 g

Lipton Chicken & Rice

8 oz

82 kcal

13 g

3.1 g

2.4 g

Lipton Cream of Vegetable

227 ml

111 kcal

19.6 g

3.1 g

2.4 g

Lipton Cream of Broccoli

227 ml

149 kcal

14.8 g

3.1 g

9.3 g

Lipton Italian Wedding Soup

227 ml

120 kcal

21.4 g

3.8 g

2.0 g

Lipton Vegetable Florentine

227 ml

88 kcal

14.9 g

3 g

1.2 g

Lipton Seafood Chowder

227 ml

182 kcal

20.2 g

5.8 g

8.5 g

Lipton French Canadian Pea

227 ml

148 kcal

22.8 g

7.6 g

2.8 g

Lipton Cream of tomato red pepper

227 ml

103 kcal

17.6 g

3.7g

2.4 g

Lipton Cream of Mushroom

227 ml

160 kcal

15 g

3.3 g

9.3 g

Lipton Vegetable Beef Barley

227 ml

85 kcal

16.3 g

2.9 g

1.0 g

Salad Bar

Portion

Calories

Carbs

Protein

Fat

Carrot

½ cup

45 kcal

11 g

1.0 g

0 g

Cucumber

½ cup

15 kcal

3 g

1 g

0 g

Tomato

½ cup

23 kcal

5 g

1 g

0 g

Asparagus

½ cup

22.5 kcal

4 g

2.5 g

0.5 g

Red Pepper slices

¼ cup

11 kcal

3 g

0 g

0 g

Green Pepper Slices

¼ cup

11 kcal

3 g

0 g

0 g

Olives

5 olives

30 kcal

1 g

0 g

2.5 g

Chic Peas

½ cup

143 kcal

27 g

6 g

1 g

Dill Pickles

1 med.

12 kcal

3 g

0 g

0 g

Express Items

Portion

Calories

Carbs

Protein

Fat

Julienne Salad (Chef Salad)

1 bowl

290 kcal

4.6g

26.4g

18.1g

Tossed salad

1 bowl

65.2 kcal

13.1 g

3.5 g

0.9 g

Chicken BLT salad, no dressing

1 bowl

217 kcal

5.4 g

34.5 g

10 g

Chicken Caesar

1 bowl

360 kcal

15.9 g

43.4 g

12.8 g

Fruit Cup

1 cup

141 kcal

36.8 g

1.5 g

0.3 g

Fruit & Yogurt Parfait

1 cup

270 kcal

37 g

14.7 g

8.1 g

Veggies & Dip

1 cup

85.4 kcal

16.2 g

2.7 g

2.2 g

Jello, sugar free

1 cup

16 kcal

0 g

2 g

0 g

Wraps/Sandwiches – See deli

Fruit

Portion

Calories

Carbs

Protein

Fat

Apple

1 raw

73 kcal

19 g

0 g

0 g

Orange

1 raw

62 kcal

15 g

0 g

0 g

Pear

1 raw

104 kcal

25 g

1 g

0 g

Banana

1 raw

105 kcal

27 g

1 g

1 g

Pizza

Portion

Calories

Carbs

Protein

Fat

Cheese

1 slice

386 kcal

55.7 g

21.1 g

9.7 g

Pepperoni & Cheese

1 slice

473 kcal

56.2 g

24.8 g

17.3 g

The Works

1 slice

461 kcal

59.5 g

24.9 g

14.9 g

Veggie

1 slice

415 kcal

62.3 g

22.2 g

9.9 g

Grill Works

Portion

Calories

Carbs

Protein

Fat

Hamburger w bun

1 burger

274 kcal

31 g

12 g

12 g

Cheeseburger w bun

1 burger

334 kcal

31 g

16 g

17 g

Veggie burger

1 burger

270 kcal

33 g

15 g

5.5 g

Grilled cheese

1

380 kcal

48.7 g

10.9 g

14.8 g

Veggie hotdog

1 hotdog

179 kcal

24.8 g

11 g

3.7 g

Toasted western sandwich

1 sandwich

279 kcal

35 g

18.3 g

12.5 g

Club sandwich

1 sandwich

472 kcal

52.4 g

30.3 g

15.8 g

Chicken fingers

100 grams

240 kcal

21.4 g

11 g

12.3 g

French Fries

10 fries

131 kcal

20 g

2 g

5 g

Onion rings

9 rings

275 kcal

31.3 g

3.7 g

15.5 g

Montague’s Deli

Portion

Calories

Carbs

Protein

Fat

Turkey sandwich on white bread w/ mayo

1 sandwich

346 kcal

42.5g

22 g

9.1 g

Ham sandwich on whole wheat w mustard

1 sandwich

309 kcal

37.9 g

21.4 g

6.6 g

Roast beef sandwich on whole wheat bread w/ mayo

1 sandwich

384 kcal

38.5 g

28.4 g

11.1 g

Cheddar cheese slice

15 g

60 kcal

0 g

4 g

5 g

Mozzarella slice

15 g

39 kcal

0 g

4 g

2 g

Classic cold cut sub w/mayo

1 sub

469 kcal

60.2 g

31.9 g

13.6 g

Chunky chicken salad & bacon sub

1 sub

478 kcal

55.1 g

37.8 g

11.8 g

Cheddar cheese slice

15 g

60 kcal

0 g

4 g

5 g

Mozzarella slice

15 g

39 kcal

0 g

4 g

2 g

Chicken BLT Wrap

1 wrap

496 kcal

54.7 g

40.4 g

12.3 g

Greek Garden Wrap

1 wrap

503 kcal

71.3 g

18.6 g

17.1 g

Chicken Caesar Wrap

1 wrap

521 kcal

50.7 g

55.9 g

9.4 g

Home Zone Hot Meals

Portion

Calories

Carbs

Protein

Fat

Mashed potato

½ cup

121 kcal

19.9 g

2.2 g

4.4 g

Baked potato w/skin

1 med

221 kcal

51 g

5.0 g

0 g

Scalloped Potato

½ cup

105 kcal

13 g

4 g

5 g

Boiled potato

1 med

118 kcal

27.3 g

2.5 g

0 g

White Rice

½ cup

98 kcal

21.6

2.9 g

0.2 g

Brown rice

½ cup

108 kcal

22.5 g

2.5 g

0.8 g

Carrots, cooked

½ cup

54 kcal

12.6 g

1.3 g

0 g

Turnip, cooked

½ cup

15 kcal

4 g

1 g

0 g

Yellow Beans, cooked

½ cup

21.9 kcal

4.9 g

1.2 g

0 g

Green Beans, cooked

½ cup

21.9 kcal

4.9 g

1.2 g

0 g

Cabbage

½ cup

17 kcal

4 g

1 g

0 g

Squash

½ cup

18 kcal

3.9 g

0.8 g

0.3 g

Peas

½ cup

67.2 kcal

12.5 g

4.3 g

0 g

Corn kernels

½ cup

82.9 kcal

20.4 g

2.5 g

0.5 g

Brussel Sprouts

½ cup

34 kcal

5 g

2 g

0 g

Beets

¼ cup

28 kcal

6.0 g

0.8 g

0.1 g

Mixed Veg

½ cup

38.3 kcal

7.5 g

2.1 g

0 g

Cauliflower, cooked

½ cup

15 kcal

4 g

1 g

0 g

Sweet potato

½ cup

129 kcal

29.6 g

2.5 g

0.3 g

Broccoli, cooked

½ cup

25.8 kcal

4.9 g

2.9 g

0 g

Chicken, Baked

4 oz

221 kcal

0 g

32.3 g

9.2 g

Chicken Wings

1 wing

99 kcal

0 g

9 g

7 g

Chicken breast, grilled

5 oz

231 kcal

0g

47 g

3 g

Chicken Legs, BBQ

100 g

178 kcal

0 g

23 g

9 g

Chicken Breast, no skin

1

284 kcal

0 g

53 g

6 g

Cordon Blue Chicken

5 oz

341 kcal

10.9 g

46.1 g

11.2 g

Chicken Kiev

5 oz

311 kcal

9.9 g

34.6 g

14.0 g

Chicken Souvlaki

3.2 oz

93.6 kcal

0 g

17.8 g

2.5 g

Hot Turkey Sandwich

1 portion

348 kcal

35.5 g

34.9 g

7.3 g

Cornish hens w/skin

½ hen

296 kcal

0 g

25 g

21 g

Beef Dip on a bun/Philly Steak Sandwich

1 portion

422 kcal

46.7 g

36.2 g

8.7 g

Lasagna

3 oz

345 kcal

38.3 g

23.6 g

11.4 g

Hot Beef Sandwich

1 portion

328 kcal

34.1 g

30.4 g

5.4 g

Corned Beef (boiled Dinner)

4 oz

203 kcal

1 g

21 g

12 g

Tacos

1 Taco

266 kcal

9.4 g

19.7 g

16.3 g

Peppered Steak

5 oz

296 kcal

0 g

43 g

12 g

Chicken Balls

100 grams

210 kcal

17 g

12 g

11 g

Sausage

1 (100 g)

323 kcal

1.5 g

20 g

25.7 g

Pork Ribs Maple Leaf- Honey Garlic

100 g

170 kcal

0 g

14 g

10 g

Ham, Baked

4 oz

156 kcal

2.8 g

22 g

5.7 g

Roasted Pork

4 oz

243 kcal

0 g

33 g

11 g

Liver & Onions

4 oz

182 kcal

12 g

24 g

4.0 g

Alfredo Sauce

½ cup

354 kcal

33.2 g

24.7 g

13.4 g

Tomato Sauce

½ cup

60 kcal

13.9 g

2.5 g

0.4 g

Rose Sauce

½ cup

378 kcal

58.9 g

10.5 g

12.1 g

Spaghetti & meatballs

1 cup

332 kcal

39 g

19 g

12 g

Gravy

2 oz

21 kcal

3.0 g

0.4 g

0.8 g

Macaroni & Cheese

3 oz

105 kcal

11.4 g

4.7 g

4.5 g

Veggie Quesadilla w/ cheese

1 full tortilla

428 kcal

49 g

18.5 g

15.4 g

Veggie Wraps w/out cheese

11” wrap

283 kcal

60 g

9.9 g

1.6 g

Vegetarian lasagna

3 oz

222 kcal

47.9 g

8.4 g

1 g

Tofu, fried

2 oz

154 kcal

6 g

10 g

11 g

Haddock, Baked

4 oz

127 kcal

0 g

27.5 g

1.0 g

Fish Sticks

28.4 g

77 kcal

7 g

4 g

3 g