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Including *PointsPlus & Points
Entrees - Beef
Baked Chopped Steak (300 cal/17g fat/1g fiber/13g carbs/21g protein/730mg sodium/7g saturated fat) 8.5 (7.5)
Baked Lasagna (380 cal/10g fat/3g fiber/59g carbs/17g protein/1810mg sodium/4g saturated fat) 10.5 (8)
Baked Macaroni (490 cal/21g fat/3g fiber/50g carbs/26g protein/1840mg sodium/10g saturated fat) 13 (11)
Baked Spaghetti (490 cal/21g fat/3g fiber/50g carbs/26g protein/1840mg sodium/10g saturated fat) 13 (11)
Beef & Broccoli (310 cal/15g fat/3g fiber/13g carbs/28g protein/910mg sodium/4g saturated fat) 8.5 (7)
Beef Barbecue (470 cal/31g fat/1g fiber/20g carbs/29g protein/920mg sodium/13g saturated fat) 13 (12)
Beef Pan Pie (580 cal/39g fat/2g fiber/30g carbs/24g protein/640mg sodium/12g saturated fat) 16 (14.5)
Beef Stew (590 cal/28g fat/5g fiber/43g carbs/36g protein/1020mg sodium/11g saturated fat) 16 (13.5)
Beef Stroganoff (240 cal/13g fat/1g fiber/9g carbs/18g protein/310mg sodium/5g saturated fat) 6.5 (6)
Braised Short Ribs Of Beef (1160 cal/64g fat/2g fiber/22g carbs/111g protein/2600mg sodium/27g saturated fat) 31 (28.5)
Chinese Pepper Steak (190 cal/9g fat/1g fiber/11g carbs/12g protein/430mg sodium/2g saturated fat) 5.5 (4.5)
Chopped Steak, 5 Oz. (350 cal/25g fat/1g carbs/29g protein/710mg sodium/10g saturated fat) 9.5 (9.5)
Chopped Steak, 8 Oz. (570 cal/40g fat/1g carbs/46g protein/1130mg sodium/16g saturated fat) 15.5 (15)
Corned Beef (150 cal/5g fat/5g carbs/20g protein/830mg sodium/2g saturated fat) 4 (3.5)
Country Style Beef Steak (590 cal/28g fat/2g fiber/38g carbs/45g protein/1060mg sodium/11g saturated fat) 16 (14)
Country Style Beef Tips (560 cal/40g fat/1g fiber/12g carbs/32g protein/220mg sodium/15g saturated fat) 15.5 (14.5)
Grilled Reuben Sandwich (590 cal/32g fat/1g fiber/40g carbs/34g protein/2190mg sodium/11g saturated fat) 16 (14.5)
Hot Roast Beef Sandwich (330 cal/10g fat/2g fiber/25g carbs/34g protein/810mg sodium/3g saturated fat) 8.5 (7.5)
Maledo Steak (610 cal/40g fat/3g fiber/18g carbs/43g protein/1230mg sodium/18g saturated fat) 16.5 (15)
Minute Steak (410 cal/22g fat/4g carbs/46g protein/260mg sodium/8g saturated fat) 11 (10.5)
Mushroom Steak (420 cal/28g fat/1g fiber/8g carbs/33g protein/680mg sodium/11g saturated fat) 11.5 (11)
New England Dinner (290 cal/6g fat/6g fiber/47g carbs/13g protein/530mg sodium/2g saturated fat) 7.5 (5.5)
Pizza Baked Spaghetti (570 cal/26g fat/4g fiber/55g carbs/29g protein/2110mg sodium/12g saturated fat) 15.5 (13)
Prime Rib (930 cal/79g fat/50g protein/680mg sodium/33g saturated fat) 26 (25.5)
Roast Beef (240 cal/7g fat/41g protein/430mg sodium/2g saturated fat) 6.5 (5.5)
Salisbury Steak (390 cal/22g fat/3g fiber/22g carbs/25g protein/1350mg sodium/8g saturated fat) 10.5 (9.5)
Spaghetti And Meat Sauce (600 cal/29g fat/4g fiber/64g carbs/23g protein/1600mg sodium/8g saturated fat) 16.5 (14)
Spicy Beef (370 cal/16g fat/2g fiber/10g carbs/43g protein/830mg sodium/3g saturated fat) 10 (8.5)
Stir-Fry Beef (300 cal/12g fat/2g fiber/19g carbs/29g protein/3660mg sodium/3g saturated fat) 8 (7)
Stir-Fry Beef & Pasta (340 cal/12g fat/2g fiber/27g carbs/31g protein/3430mg sodium/3g saturated fat) 9 (7.5)
Stuffed Bell Pepper (340 cal/22g fat/2g fiber/14g carbs/22g protein/1050mg sodium/6g saturated fat) 9.5 (8.5)
Teriyaki Steak (650 cal/45g fat/56g protein/140mg sodium/18g saturated fat) 18 (17)
Entrees - Pork
Bbq Spareribs (760 cal/54g fat/2g fiber/16g carbs/52g protein/1810mg sodium/20g saturated fat) 20.5 (19.5)
Baked Ham W/ Mustard Glaze (200 cal/9g fat/5g carbs/22g protein/1510mg sodium/3g saturated fat) 5.5 (5)
Barbecue Pork (350 cal/20g fat/1g fiber/20g carbs/23g protein/1010mg sodium/7g saturated fat) 9.5 (8.5)
Grilled Boneless Pork Loin (390 cal/29g fat/1g carbs/30g protein/95mg sodium/7g saturated fat) 10.5 (10.5)
Grilled Ham Steak (380 cal/20g fat/19g carbs/30g protein/2240mg sodium/6g saturated fat) 10.5 (9.5)
Ham And Macaroni Casserole (380 cal/18g fat/1g fiber/26g carbs/26g protein/1150mg sodium/8g saturated fat) 10.5 (9)
Ham And Swiss Sandwich (480 cal/23g fat/33g carbs/33g protein/2150mg sodium/9g saturated fat) 13 (12)
Pork Cutlet With Dressing (560 cal/41g fat/1g fiber/20g carbs/26g protein/610mg sodium/11g saturated fat) 15.5 (14.5)
Pork Spareribs (730 cal/55g fat/2g fiber/5g carbs/52g protein/1550mg sodium/20g saturated fat) 20 (19)
Roast Pork Loin (130 cal/3g fat/25g protein/100mg sodium/1g saturated fat) 3.5 (3)
Sauteed Smoked Sausage (680 cal/53g fat/2g fiber/14g carbs/35g protein/2450mg sodium/18g saturated fat) 18.5 (18)
Spicy Pork (370 cal/22g fat/2g fiber/10g carbs/32g protein/270mg sodium/6g saturated fat) 10 (9)
Stir-Fry Pork (320 cal/19g fat/2g fiber/11g carbs/26g protein/770mg sodium/5g saturated fat) 8.5 (8)
Stir-Fry Pork & Pasta (420 cal/22g fat/2g fiber/20g carbs/34g protein/470mg sodium/7g saturated fat) 11.5 (10)
Stir-Fry Smoked Sausage (600 cal/48g fat/2g fiber/12g carbs/30g protein/2310mg sodium/15g saturated fat) 16.5 (16)
Stir-Fry Smoked Sausage & Pasta (640 cal/46g fat/1g fiber/22g carbs/32g protein/2270mg sodium/15g saturated fat) 17.5 (16.5)
Sweet & Sour Pork (430 cal/30g fat/1g fiber/17g carbs/23g protein/300mg sodium/8g saturated fat) 12 (11)
Entrees - Poultry
Cajun Chicken (440 cal/26g fat/1g fiber/9g carbs/42g protein/590mg sodium/5g saturated fat) 11.5 (11)
Chicken & Broccoli Quiche (420 cal/28g fat/1g fiber/22g carbs/21g protein/870mg sodium/10g saturated fat) 11.5 (11)
Chicken Alfredo (570 cal/22g fat/3g fiber/29g carbs/62g protein/420mg sodium/8g saturated fat) 15 (13)
Chicken Amandine (540 cal/21g fat/1g fiber/30g carbs/53g protein/960mg sodium/4g saturated fat) 14.5 (12.5)
Chicken Biscuit (530 cal/29g fat/1g fiber/44g carbs/22g protein/1240mg sodium/7g saturated fat) 14.5 (13)
Chicken Breast Fillet W/ Dressing (540 cal/28g fat/1g fiber/17g carbs/51g protein/1310mg sodium/5g saturated fat) 14.5 (13)
Chicken Cacciatore (490 cal/30g fat/1g fiber/10g carbs/43g protein/690mg sodium/7g saturated fat) 13 (12.5)
Chicken Chow Mein (310 cal/14g fat/2g fiber/31g carbs/12g protein/530mg sodium/2g saturated fat) 8.5 (7)
Chicken Cordon Bleu (580 cal/36g fat/8g carbs/53g protein/1350mg sodium/11g saturated fat) 15.5 (15)
Chicken Croquettes (520 cal/32g fat/1g fiber/19g carbs/35g protein/290mg sodium/10g saturated fat) 14.5 (13)
Chicken Curry (590 cal/28g fat/38g carbs/43g protein/1210mg sodium/7g saturated fat) 16 (14.5)
Chicken Curry, One-Half (1020 cal/55g fat/1g fiber/40g carbs/86g protein/1490mg sodium/14g saturated fat) 27.5 (25)
Chicken Fingers (420 cal/27g fat/22g carbs/24g protein/1290mg sodium/6g saturated fat) 12 (11)
Chicken Francisco (550 cal/29g fat/1g fiber/11g carbs/58g protein/1190mg sodium/8g saturated fat) 14.5 (13.5)
Chicken Livers (200 cal/12g fat/1g carbs/21g protein/60mg sodium/3g saturated fat) 5.5 (5)
Chicken Newberg (740 cal/40g fat/1g fiber/66g carbs/26g protein/1790mg sodium/10g saturated fat) 20.5 (18)
Chicken Pan Pie (470 cal/26g fat/2g fiber/34g carbs/22g protein/680mg sodium/6g saturated fat) 13 (11.5)
Chicken Parmesan (530 cal/32g fat/1g fiber/13g carbs/47g protein/1440mg sodium/9g saturated fat) 14 (13.5)
Chicken Scallopini (620 cal/32g fat/2g fiber/30g carbs/50g protein/1210mg sodium/9g saturated fat) 16.5 (15)
Chicken Stew And Dumplings (380 cal/12g fat/1g fiber/37g carbs/27g protein/850mg sodium/2g saturated fat) 10.5 (8.5)
Chicken Tetrazzini (420 cal/22g fat/1g fiber/25g carbs/27g protein/410mg sodium/8g saturated fat) 11.5 (10.5)
Chicken Vegetable Casserole (460 cal/20g fat/2g fiber/38g carbs/30g protein/650mg sodium/6g saturated fat) 12.5 (10.5)
Chicken A La King (370 cal/18g fat/1g fiber/25g carbs/26g protein/620mg sodium/5g saturated fat) 10 (9)
Cuban Chicken W/black Bean Salsa (330 cal/10g fat/2g fiber/8g carbs/50g protein/400mg sodium/2g saturated fat) 8.5 (7.5)
French Pastry Chicken (790 cal/46g fat/1g fiber/35g carbs/57g protein/540mg sodium/12g saturated fat) 21.5 (19.5)
Fried Chicken (990 cal/60g fat/31g carbs/78g protein/970mg sodium/16g saturated fat) 26.5 (25)
Gourmet Chicken (420 cal/17g fat/2g fiber/10g carbs/55g protein/390mg sodium/7g saturated fat) 11 (9.5)
Grilled Barbecue Chicken Breast (330 cal/9g fat/1g fiber/13g carbs/48g protein/650mg sodium/2g saturated fat) 8.5 (7.5)
Grilled Chicken Breast (290 cal/9g fat/1g carbs/47g protein/110mg sodium/2g saturated fat) 7.5 (7)
Grilled Chicken Breast W/onions (370 cal/15g fat/2g fiber/9g carbs/48g protein/750mg sodium/3g saturated fat) 9.5 (8.5)
Hawaiian Chicken (550 cal/28g fat/1g fiber/28g carbs/43g protein/310mg sodium/8g saturated fat) 15 (13.5)
Hawaiian Chicken, One-Half (980 cal/55g fat/1g fiber/30g carbs/85g protein/590mg sodium/15g saturated fat) 26.5 (24)
Honey-Glazed Chicken (550 cal/28g fat/28g carbs/43g protein/290mg sodium/7g saturated fat) 15 (13.5)
Honey-Glazed Chicken, One-Half (980 cal/55g fat/30g carbs/85g protein/570mg sodium/14g saturated fat) 26.5 (24.5)
K&w Baked Chicken (430 cal/27g fat/2g carbs/42g protein/280mg sodium/7g saturated fat) 11.5 (11)
K&w Baked Chicken W/ Dressing (580 cal/36g fat/1g fiber/15g carbs/45g protein/640mg sodium/9g saturated fat) 16 (14.5)
K&w Baked Chicken, One-Half W/ Dressing (1010 cal/63g fat/1g fiber/17g carbs/87g protein/920mg sodium/16g saturated fat) 27 (25.5)
Maledo Chicken (610 cal/35g fat/2g fiber/24g carbs/46g protein/2030mg sodium/11g saturated fat) 16.5 (15)
Orange Chicken (500 cal/27g fat/18g carbs/42g protein/290mg sodium/7g saturated fat) 13.5 (12.5)
Orange Chicken, One-Half (930 cal/54g fat/20g carbs/85g protein/570mg sodium/14g saturated fat) 25 (23.5)
Oriental Chicken (330 cal/10g fat/2g fiber/8g carbs/51g protein/470mg sodium/2g saturated fat) 8.5 (7.5)
Stir-Fry Chicken (390 cal/14g fat/2g fiber/11g carbs/40g protein/820mg sodium/3g saturated fat) 11 (9)
Stir-Fry Chicken & Pasta (380 cal/14g fat/2g fiber/21g carbs/42g protein/1170mg sodium/3g saturated fat) 10 (8.5)
Sweet & Sour Chicken (fried) (490 cal/27g fat/1g fiber/38g carbs/24g protein/1490mg sodium/6g saturated fat) 13.5 (12)
Sweet & Sour Chicken (grilled) (350 cal/9g fat/1g fiber/16g carbs/48g protein/310mg sodium/2g saturated fat) 9 (8)
Teriyaki Chicken Breast (320 cal/9g fat/1g fiber/8g carbs/49g protein/620mg sodium/2g saturated fat) 8.5 (7)
Teriyaki Chicken, One-Half (900 cal/54g fat/1g fiber/11g carbs/86g protein/1070mg sodium/14g saturated fat) 24 (22.5)
Teriyaki Chicken, Quarter (470 cal/27g fat/1g fiber/9g carbs/44g protein/790mg sodium/7g saturated fat) 12.5 (11.5)
Entrees - Turkey
Barbecue Turkey (230 cal/11g fat/32g protein/75mg sodium/3g saturated fat) 6 (6)
Roast Turkey W/dressing (310 cal/14g fat/1g fiber/15g carbs/29g protein/450mg sodium/4g saturated fat) 8.5 (7.5)
Turkey Dijon (500 cal/27g fat/26g carbs/37g protein/1280mg sodium/9g saturated fat) 13.5 (12.5)
Turkey Tetrazzini (420 cal/22g fat/1g fiber/25g carbs/27g protein/410mg sodium/8g saturated fat) 11.5 (10.5)
Entrees - Seafood
Cape Whitefish, Baked (410 cal/24g fat/12g carbs/36g protein/1260mg sodium/5g saturated fat) 11 (10.5)
Cape Whitefish, Broiled (200 cal/7g fat/33g protein/330mg sodium/1g saturated fat) 5.5 (5)
Cape Whitefish, Fried (490 cal/30g fat/21g carbs/36g protein/910mg sodium/4g saturated fat) 13.5 (12.5)
Catfish, Batter-Fried (590 cal/35g fat/23g carbs/45g protein/970mg sodium/5g saturated fat) 16 (15)
Catfish, Blackened (300 cal/14g fat/42g protein/650mg sodium/3g saturated fat) 8 (7.5)
Catfish, Breaded & Grilled (460 cal/28g fat/22g carbs/30g protein/990mg sodium/5g saturated fat) 12.5 (12)
Catfish, Cuban W/black Bean Salsa (430 cal/28g fat/3g fiber/10g carbs/34g protein/750mg sodium/6g saturated fat) 11.5 (10.5)
Catfish, Fried (550 cal/31g fat/21g carbs/45g protein/900mg sodium/4g saturated fat) 15 (14)
Cod Fillet, Baked (440 cal/25g fat/12g carbs/42g protein/1290mg sodium/5g saturated fat) 12 (11)
Cod Fillet, Fried (530 cal/30g fat/21g carbs/41g protein/940mg sodium/4g saturated fat) 14.5 (13.5)
Cod, Fried (formed) (380 cal/25g fat/25g carbs/13g protein/700mg sodium/6g saturated fat) 10.5 (10)
Crab Cakes, Fresh (240 cal/16g fat/13g carbs/9g protein/630mg sodium/2g saturated fat) 7 (6.5)
Crab Meat Au Gratin (440 cal/25g fat/36g carbs/17g protein/1260mg sodium/7g saturated fat) 12.5 (11)
Deviled Crab (440 cal/30g fat/1g fiber/36g carbs/9g protein/1410mg sodium/4g saturated fat) 12.5 (11.5)
Flounder Fillet, Breaded & Grilled (460 cal/18g fat/22g carbs/51g protein/1100mg sodium/3g saturated fat) 12 (11)
Flounder Fillet, Broiled (290 cal/9g fat/48g protein/440mg sodium/2g saturated fat) 7.5 (7)
Flounder Fillet, Fried (580 cal/32g fat/21g carbs/50g protein/1010mg sodium/4g saturated fat) 15.5 (14.5)
Flounder, Whole, Breaded & Grilled (530 cal/19g fat/22g carbs/65g protein/1160mg sodium/3g saturated fat) 14 (12.5)
Flounder, Whole, Broiled (350 cal/10g fat/62g protein/500mg sodium/2g saturated fat) 9 (8)
Grouper, Baked (500 cal/26g fat/12g carbs/52g protein/1270mg sodium/5g saturated fat) 13.5 (12.5)
Grouper, Blackened (340 cal/14g fat/49g protein/660mg sodium/3g saturated fat) 9 (8)
Grouper, Breaded & Grilled (470 cal/17g fat/22g carbs/52g protein/1000mg sodium/2g saturated fat) 12.5 (11)
Grouper, Broiled (290 cal/9g fat/49g protein/340mg sodium/2g saturated fat) 7.5 (7)
Grouper, Fried (580 cal/32g fat/21g carbs/52g protein/910mg sodium/4g saturated fat) 15.5 (14.5)
Grouper, Grilled (300 cal/10g fat/49g protein/480mg sodium/1g saturated fat) 8 (7)
Mahi Mahi, Baked (460 cal/25g fat/12g carbs/45g protein/1360mg sodium/5g saturated fat) 12.5 (11.5)
Mahi Mahi, Blackened (300 cal/13g fat/42g protein/760mg sodium/3g saturated fat) 8 (7.5)
Mahi Mahi, Breaded & Grilled (420 cal/16g fat/22g carbs/45g protein/1100mg sodium/2g saturated fat) 11 (10)
Mahi Mahi, Broiled (250 cal/8g fat/42g protein/430mg sodium/1g saturated fat) 6.5 (6)
Mahi Mahi, Grilled (260 cal/9g fat/42g protein/580mg sodium/1g saturated fat) 7 (6)
Oysters, Fried (230 cal/15g fat/14g carbs/10g protein/490mg sodium/4g saturated fat) 6.5 (6)
Perch, Breaded & Grilled (410 cal/17g fat/22g carbs/42g protein/1020mg sodium/2g saturated fat) 11 (10)
Perch, Fried (530 cal/31g fat/21g carbs/41g protein/930mg sodium/4g saturated fat) 14.5 (13.5)
Pollock, Baked (500 cal/26g fat/12g carbs/52g protein/1380mg sodium/5g saturated fat) 13.5 (12.5)
Pollock, Blackened (340 cal/14g fat/6g carbs/50g protein/780mg sodium/3g saturated fat) 9 (8)
Pollock, Breaded & Grilled (460 cal/17g fat/22g carbs/52g protein/1110mg sodium/2g saturated fat) 12 (11)
Pollock, Broiled (290 cal/9g fat/49g protein/450mg sodium/1g saturated fat) 7.5 (7)
Pollock, Fried (580 cal/31g fat/21g carbs/52g protein/1030mg sodium/4g saturated fat) 15.5 (14.5)
Red Snapper, Baked (520 cal/27g fat/12g carbs/55g protein/1270mg sodium/5g saturated fat) 14 (13)
Red Snapper, Breaded & Grilled (490 cal/18g fat/22g carbs/56g protein/1010mg sodium/3g saturated fat) 13 (11.5)
Red Snapper, Broiled (310 cal/9g fat/52g protein/350mg sodium/2g saturated fat) 8 (7)
Red Snapper, Grilled (320 cal/10g fat/52g protein/490mg sodium/2g saturated fat) 8.5 (7.5)
Salmon Patty (370 cal/24g fat/1g fiber/19g carbs/19g protein/750mg sodium/4g saturated fat) 10 (9.5)
Salmon, Broiled (360 cal/16g fat/51g protein/360mg sodium/3g saturated fat) 9.5 (9)
Salmon, Grilled (360 cal/17g fat/51g protein/500mg sodium/3g saturated fat) 9.5 (9)
Scallops, Fried (270 cal/14g fat/13g carbs/22g protein/580mg sodium/3g saturated fat) 7.5 (7)
Shrimp In Creole Sauce (310 cal/17g fat/2g fiber/30g carbs/12g protein/1600mg sodium/3g saturated fat) 9 (7.5)
Shrimp, Fried (220 cal/11g fat/10g carbs/19g protein/690mg sodium/2g saturated fat) 6 (5.5)
Spanish Mackerel, Amandine (630 cal/33g fat/1g fiber/23g carbs/59g protein/1050mg sodium/6g saturated fat) 16.5 (15.5)
Spanish Mackerel, Breaded & Grilled (590 cal/29g fat/22g carbs/57g protein/1050mg sodium/6g saturated fat) 16 (14.5)
Spanish Mackerel, Broiled (410 cal/20g fat/54g protein/380mg sodium/5g saturated fat) 11 (10)
Swordfish, Blackened (410 cal/22g fat/51g protein/790mg sodium/5g saturated fat) 11 (10.5)
Swordfish, Broiled (360 cal/16g fat/50g protein/460mg sodium/4g saturated fat) 9.5 (9)
Swordfish, Grilled (370 cal/17g fat/50g protein/610mg sodium/4g saturated fat) 10 (9)
Trout, Amandine (540 cal/28g fat/1g fiber/23g carbs/48g protein/1050mg sodium/5g saturated fat) 14.5 (13)
Trout, Sea, Broiled (320 cal/15g fat/43g protein/380mg sodium/4g saturated fat) 8.5 (8)
Tuna, Blackened (470 cal/24g fat/59g protein/660mg sodium/5g saturated fat) 12.5 (11.5)
Tuna, Broiled (420 cal/19g fat/59g protein/330mg sodium/4g saturated fat) 11 (10)
Tuna, Grilled (430 cal/20g fat/59g protein/480mg sodium/4g saturated fat) 11.5 (10.5)
Whiting, Batter-Fried (620 cal/36g fat/23g carbs/50g protein/1150mg sodium/5g saturated fat) 16.5 (15.5)
Whiting, Fried (580 cal/32g fat/21g carbs/49g protein/1070mg sodium/4g saturated fat) 15.5 (14.5)
Vegetables - Potatoes
Au Gratin Potatoes (230 cal/10g fat/2g fiber/27g carbs/7g protein/590mg sodium/4g saturated fat) 6.5 (5.5)
Baked Potato (250 cal/1g fat/6g fiber/57g carbs/5g protein/280mg sodium) 6.5 (4.5)
Broccoli-Stuffed Potato (120 cal/4g fat/3g fiber/18g carbs/4g protein/380mg sodium/1g saturated fat) 3.5 (2.5)
Cheese-Baked Potato (440 cal/34g fat/2g fiber/26g carbs/8g protein/930mg sodium/9g saturated fat) 12.5 (11.5)
Cheese-Potato Croquettes (200 cal/11g fat/1g fiber/20g carbs/5g protein/860mg sodium/3g saturated fat) 5.5 (5)
Creamed New Potatoes (200 cal/7g fat/2g fiber/30g carbs/5g protein/630mg sodium/1g saturated fat) 5.5 (4.5)
French Fries (320 cal/17g fat/3g fiber/37g carbs/4g protein/210mg sodium/4g saturated fat) 9 (7.5)
Home-Fried Potatoes (220 cal/11g fat/3g fiber/30g carbs/3g protein/1150mg sodium/2g saturated fat) 6.5 (5)
Mashed Potatoes (140 cal/6g fat/2g fiber/19g carbs/3g protein/550mg sodium/1g saturated fat) 4 (3)
New Potatoes (150 cal/3g fat/2g fiber/28g carbs/2g protein/720mg sodium/1g saturated fat) 4 (3)
O'brien Potatoes (180 cal/8g fat/2g fiber/25g carbs/2g protein/590mg sodium/2g saturated fat) 5 (4)
Oven-Brown Potatoes (170 cal/4g fat/3g fiber/33g carbs/3g protein/290mg sodium/1g saturated fat) 5 (3.5)
Parsley Potatoes (200 cal/9g fat/2g fiber/28g carbs/2g protein/790mg sodium/2g saturated fat) 5.5 (4.5)
Potato Cake (190 cal/10g fat/1g fiber/23g carbs/3g protein/620mg sodium/2g saturated fat) 5.5 (4.5)
Ranch Potatoes (550 cal/15g fat/2g fiber/23g carbs/5g protein/780mg sodium/3g saturated fat) 19.5 (12)
Santa Fe Potatoes (570 cal/13g fat/5g fiber/36g carbs/8g protein/1290mg sodium/3g saturated fat) 19 (12)
Scalloped Potatoes (340 cal/15g fat/2g fiber/41g carbs/10g protein/880mg sodium/4g saturated fat) 9.5 (8)
Stuffed-Baked Potato (390 cal/9g fat/7g fiber/67g carbs/12g protein/480mg sodium/3g saturated fat) 10.5 (8)
Twice-Baked Potato (260 cal/9g fat/3g fiber/38g carbs/7g protein/730mg sodium/4g saturated fat) 7 (5.5)
Vegetables - Rice
Brown Rice (260 cal/9g fat/1g fiber/40g carbs/4g protein/700mg sodium/2g saturated fat) 7.5 (6)
Country Rice (160 cal/8g fat/1g fiber/18g carbs/6g protein/25mg sodium/1g saturated fat) 4.5 (4)
Creole Rice (210 cal/16g fat/2g fiber/15g carbs/2g protein/1030mg sodium/3g saturated fat) 6 (5.5)
Dirty Rice (100 cal/1g fat/1g fiber/20g carbs/3g protein/290mg sodium) 3 (2)
Gourmet Rice (210 cal/12g fat/1g fiber/24g carbs/4g protein/65mg sodium/2g saturated fat) 6 (5)
Rice & Vegetable Stir-Fry (240 cal/3g fat/2g fiber/45g carbs/7g protein/470mg sodium/1g saturated fat) 6.5 (5)
Rice Pilaf (170 cal/4g fat/1g fiber/29g carbs/4g protein/85mg sodium/1g saturated fat) 5 (4)
Spanish Rice (210 cal/9g fat/1g fiber/26g carbs/3g protein/600mg sodium/3g saturated fat) 6 (5)
White Rice (80 cal/18g carbs/2g protein/300mg sodium) 2.5 (2)
Vegetables
Apples, Baked Quartered (210 cal/7g fat/2g fiber/39g carbs//75mg sodium/1g saturated fat) 6 (4.5)
Apples, Baked Whole (320 cal/11g fat/3g fiber/59g carbs//120mg sodium/2g saturated fat) 9.5 (7)
Apples, Stewed (210 cal/7g fat/2g fiber/39g carbs//75mg sodium/1g saturated fat) 6 (4.5)
Baked Beans (210 cal/3g fat/11g fiber/40g carbs/10g protein/810mg sodium/1g saturated fat) 5.5 (4)
Baked Stuffed Squash (150 cal/13g fat/1g fiber/7g carbs/3g protein/1830mg sodium/3g saturated fat) 4.5 (4)
Beets, Harvard (110 cal/26g carbs/2g protein/120mg sodium) 3.5 (2.5)
Black Beans & Rice, Sauteed (150 cal/2g fat/7g fiber/27g carbs/8g protein/300mg sodium) 4 (2.5)
Broccoli & Cheese Casserole (270 cal/15g fat/4g fiber/24g carbs/11g protein/870mg sodium/4g saturated fat) 7.5 (6)
Broccoli W/cheese Sauce (120 cal/6g fat/4g fiber/11g carbs/6g protein/540mg sodium/1g saturated fat) 3 (2.5)
Brussel Sprouts (80 cal/3g fat/5g fiber/11g carbs/5g protein/460mg sodium/1g saturated fat) 2.5 (1.5)
Brussel Sprouts, Sauteed (160 cal/8g fat/9g fiber/19g carbs/8g protein/500mg sodium/2g saturated fat) 4.5 (3.5)
Cabbage Wedges (130 cal/8g fat/4g fiber/12g carbs/4g protein/1360mg sodium/1g saturated fat) 3.5 (2.5)
Cabbage, Sauteed (35 cal/1g fat/2g fiber/5g carbs/1g protein/150mg sodium) 1 (0.5)
Cabbage, Stewed (60 cal/4g fat/3g fiber/5g carbs/1g protein/230mg sodium/1g saturated fat) 1.5 (1)
Carrots, Candied (240 cal/18g fat/3g fiber/19g carbs/1g protein/270mg sodium/4g saturated fat) 7 (6)
Carrots, Fresh (60 cal/2g fat/3g fiber/9g carbs/1g protein/490mg sodium) 1.5 (1)
Carrots, Glazed (150 cal/4g fiber/37g carbs/1g protein/65mg sodium) 4 (2.5)
Carrots, Honey Glazed (70 cal/1g fat/3g fiber/14g carbs/1g protein/70mg sodium) 2 (1)
Cauliflower W/cheese Sauce (110 cal/6g fat/2g fiber/10g carbs/4g protein/530mg sodium/1g saturated fat) 3 (2.5)
Corn On The Cob (200 cal/7g fat/3g fiber/33g carbs/7g protein/1080mg sodium/1g saturated fat) 6 (4)
Corn, Creamed (230 cal/11g fat/3g fiber/31g carbs/4g protein/510mg sodium/2g saturated fat) 6.5 (5)
Corn, Sauteed (140 cal/3g fat/3g fiber/26g carbs/4g protein/125mg sodium) 4 (2.5)
Grean Beans & Potatoes (110 cal/3g fat/3g fiber/18g carbs/3g protein/790mg sodium/1g saturated fat) 3 (2)
Great Northern Beans (250 cal/7g fat/23g fiber/35g carbs/13g protein/360mg sodium/3g saturated fat) 5 (5)
Green Bean Casserole (260 cal/16g fat/2g fiber/23g carbs/6g protein/1020mg sodium/5g saturated fat) 7.5 (6.5)
Green Beans (80 cal/6g fat/2g fiber/6g carbs/2g protein/790mg sodium/2g saturated fat) 2.5 (2)
Green Beans & Corn (70 cal/3g fat/3g fiber/10g carbs/2g protein/790mg sodium/1g saturated fat) 2 (1.5)
Green Beans, Italian (80 cal/6g fat/2g fiber/6g carbs/2g protein/790mg sodium/2g saturated fat) 2.5 (2)
Green Peas (160 cal/8g fat/5g fiber/17g carbs/6g protein/500mg sodium/25g saturated fat) 4.5 (3.5)
Green Peas & Carrots (110 cal/4g fat/4g fiber/15g carbs/5g protein/590mg sodium/1g saturated fat) 3 (2)
Lima Beans (170 cal/5g fat/7g fiber/23g carbs/8g protein/440mg sodium/1g saturated fat) 4.5 (3.5)
Lima Beans & Corn (110 cal/4g fat/4g fiber/14g carbs/4g protein/260mg sodium/1g saturated fat) 3 (2)
Macaroni & Cheese, Baked (310 cal/15g fat/1g fiber/26g carbs/16g protein/690mg sodium/7g saturated fat) 8.5 (7.5)
Mushrooms, Fresh Simmered (60 cal/5g fat/1g fiber/4g carbs/1g protein/470mg sodium/1g saturated fat) 2 (1.5)
Mushrooms, Peppers & Onions (70 cal/5g fat/2g fiber/7g carbs/1g protein/55mg sodium/1g saturated fat) 2 (1.5)
Navy Beans (250 cal/7g fat/9g fiber/34g carbs/13g protein/360mg sodium/3g saturated fat) 6 (5)
Okra, Fried (200 cal/12g fat/19g carbs/4g protein/530mg sodium/3g saturated fat) 6 (5)
Okra, Whole (140 cal/10g fat/6g fiber/10g carbs/2g protein/1780mg sodium/2g saturated fat) 3.5 (3)
Onion Rings (140 cal/8g fat/16g carbs/2g protein/220mg sodium/3g saturated fat) 4 (3.5)
Onions, Grilled (90 cal/6g fat/2g fiber/8g carbs/1g protein/640mg sodium/1g saturated fat) 2.5 (2)
Pasta Gardenia (110 cal/3g fat/3g fiber/16g carbs/5g protein/350mg sodium/2g saturated fat) 3 (2)
Pinto Beans (190 cal/5g fat/12g fiber/28g carbs/9g protein/640mg sodium/2g saturated fat) 4.5 (3.5)
Rutabaga (90 cal/5g fat/2g fiber/11g carbs/1g protein/1300mg sodium/1g saturated fat) 2.5 (2)
Spinach (90 cal/6g fat/3g fiber/7g carbs/4g protein/560mg sodium/1g saturated fat) 2.5 (2)
Spinach & Egg (190 cal/17g fat/3g fiber/7g carbs/5g protein/630mg sodium/3g saturated fat) 5.5 (5)
Spinach & Tomato Saute (60 cal/2g fat/3g fiber/8g carbs/3g protein/65mg sodium) 1.5 (1)
Spinach Souffle (110 cal/4g fat/3g fiber/12g carbs/8g protein/490mg sodium/2g saturated fat) 3 (2)
Spinach, Creamed (230 cal/14g fat/3g fiber/18g carbs/10g protein/750mg sodium/3g saturated fat) 6.5 (5.5)
Squash Casserole (250 cal/15g fat/3g fiber/24g carbs/7g protein/1120mg sodium/3g saturated fat) 7 (6)
Squash, Lyonnaise (100 cal/9g fat/1g fiber/5g carbs/1g protein/270mg sodium/2g saturated fat) 3 (3)
Succotash (110 cal/1g fat/3g fiber/25g carbs/3g protein/230mg sodium) 3.5 (2)
Sugar Snap Peas W/ Rice (90 cal/1g fat/2g fiber/18g carbs/3g protein/460mg sodium) 2.5 (1.5)
Sugar Snap Peas, Sauteed (70 cal/2g fat/3g fiber/11g carbs/3g protein/330mg sodium) 2 (1)
Tomatoes & Okra (100 cal/1g fat/3g fiber/22g carbs/2g protein/280mg sodium) 3 (1.5)
Tomatoes & Zucchini (70 cal/1g fiber/17g carbs/1g protein/230mg sodium) 2 (1.5)
Tomatoes, Escalloped (280 cal/17g fat/1g fiber/29g carbs/3g protein/490mg sodium/3g saturated fat) 8 (7)
Turnip Greens (180 cal/13g fat/11g carbs/8g protein/730mg sodium/5g saturated fat) 5.5 (5)
Turnips (70 cal/5g fat/2g fiber/7g carbs/1g protein/1340mg sodium/1g saturated fat) 2 (1.5)
Vegetable Casserole, Chinese (300 cal/20g fat/4g fiber/24g carbs/7g protein/1020mg sodium/4g saturated fat) 8.5 (7)
Vegetable Lasagna (300 cal/7g fat/8g fiber/44g carbs/16g protein/560mg sodium/4g saturated fat) 7.5 (6)
Vegetable Medley, Fresh (70 cal/4g fat/1g fiber/8g carbs/2g protein/690mg sodium/1g saturated fat) 2.5 (2)
Vegetable Saute (50 cal/2g fat/2g fiber/7g carbs/2g protein/150mg sodium) 1.5 (1)
Vegetables, Roasted (100 cal/3g fiber/22g carbs/2g protein/360mg sodium) 3 (1.5)
Vegetables, Steamed (70 cal/3g fiber/17g carbs/2g protein/530mg sodium) 2 (1)
Yam Souffle (340 cal/1g fat/1g fiber/77g carbs/6g protein/250mg sodium) 9.5 (7)
Yam Souffle W/ Meringue (350 cal/1g fat/1g fiber/80g carbs/5g protein/230mg sodium) 9.5 (7)
Yam Souffle, Coconut (370 cal/3g fat/1g fiber/80g carbs/5g protein/250mg sodium/2g saturated fat) 10 (7.5)
Yams, Candied (340 cal/1g fat/1g fiber/81g carbs/3g protein/65mg sodium) 9.5 (7)
Fruit Salads
Apple September Salad (190 cal/11g fat/2g fiber/22g carbs/4g protein/150mg sodium/3g saturated fat) 5.5 (4.5)
Avocado Salad (260 cal/23g fat/6g carbs/10g protein/170mg sodium/5g saturated fat) 7.5 (7.5)
Cantaloupe Salad (50 cal/1g fiber/13g carbs/1g protein/15mg sodium) 1.5 (1)
Cantaloupe Salad, Half (120 cal/1g fat/2g fiber/28g carbs/3g protein/30mg sodium) 3.5 (2.5)
Carrot & Apple Salad (180 cal/12g fat/4g fiber/19g carbs/2g protein/130mg sodium/2g saturated fat) 5.5 (4)
Carrot-Raisin Ambrosia Salad (150 cal/7g fat/3g fiber/23g carbs/2g protein/65mg sodium/6g saturated fat) 4.5 (3)
Cottage Cheese & Fruit Salad (120 cal/4g fat/11g carbs/11g protein/350mg sodium/2g saturated fat) 3.5 (3)
Cranapple Salad (190 cal/2g fat/4g fiber/45g carbs/1g protein/20mg sodium/2g saturated fat) 5.5 (3.5)
Fancy Apple Salad (170 cal/10g fat/3g fiber/22g carbs/1g protein/45mg sodium/7g saturated fat) 5 (4)
Hawaiian Rice Salad (130 cal/2g fat/1g fiber/28g carbs/2g protein/25mg sodium/2g saturated fat) 4 (3)
Heavenly Hash Salad (410 cal/30g fat/2g fiber/36g carbs/4g protein/150mg sodium/24g saturated fat) 12 (10.5)
Honeydew Melon Salad, Half (60 cal/1g fiber/16g carbs/1g protein/15mg sodium) 2 (1)
Kiwi Fruit Plate Salad (80 cal/1g fat/3g fiber/20g carbs/1g protein/10mg sodium) 2.5 (1.5)
Mixed Fruit Salad (140 cal/3g fiber/38g carbs/1g protein/10mg sodium) 4 (2.5)
Peaches Salad (200 cal/53g carbs/1g protein/15mg sodium) 6 (4)
Pineapple Delight Salad (350 cal/25g fat/2g fiber/30g carbs/4g protein/135mg sodium/20g saturated fat) 10 (9)
Prunes Salad (150 cal/5g fiber/39g carbs/1g protein) 4 (2.5)
Tropical Fruit Salad (140 cal/5g fat/2g fiber/25g carbs/1g protein/35mg sodium/5g saturated fat) 4 (3)
Waldorf Salad (220 cal/16g fat/3g fiber/20g carbs/1g protein/105mg sodium/4g saturated fat) 6.5 (5.5)
Watermelon Salad (80 cal/1g fat/1g fiber/1g carbs/2g protein/5mg sodium) 3 (1.5)
Vegetable Salads
Beet Salad (35 cal/1g fat/1g fiber/6g carbs/1g protein/610mg sodium) 1 (1)
Beets, Pickled Salad (50 cal/2g fiber/12g carbs/1g protein/45mg sodium) 1.5 (1)
Broccoli & Cauliflower Salad (160 cal/15g fat/3g fiber/8g carbs/3g protein/210mg sodium/4g saturated fat) 5 (4)
Carrot & Apple Salad (180 cal/12g fat/4g fiber/19g carbs/2g protein/130mg sodium/2g saturated fat) 5.5 (4)
Carrot & Raisin Salad (chopped) (200 cal/14g fat/3g fiber/21g carbs/1g protein/130mg sodium/2g saturated fat) 6 (5)
Carrot & Raisin Salad (shredded) (120 cal/5g fat/3g fiber/20g carbs/1g protein/85mg sodium/1g saturated fat) 3.5 (2.5)
Coleslaw Salad, Homemade (80 cal/6g fat/2g fiber/6g carbs/1g protein/105mg sodium/1g saturated fat) 2.5 (2)
Coleslaw Salad, K&w Original Marinated (190 cal/18g fat/2g fiber/8g carbs/1g protein/260mg sodium/2g saturated fat) 5.5 (5)
Copper Pennies Salad (80 cal/3g fat/2g fiber/13g carbs/1g protein/380mg sodium) 2.5 (1.5)
Cucumber Salad, Marinated (30 cal/1g fat/5g carbs/1g protein/200mg sodium) 1 (1)
Garden Pea Salad (130 cal/9g fat/3g fiber/8g carbs/4g protein/360mg sodium/2g saturated fat) 3.5 (3)
Potato Salad (180 cal/14g fat/1g fiber/13g carbs/2g protein/240mg sodium/2g saturated fat) 5.5 (5)
Slaw Salad, Barbecue (40 cal/1g fiber/10g carbs/1g protein/190mg sodium) 1.5 (1)
Slaw Salad, Sweet & Sour (180 cal/4g fat/2g fiber/37g carbs/1g protein/800mg sodium/1g saturated fat) 5 (4)
Tomato Salad, Basil Marinated Roma (110 cal/9g fat/1g fiber/7g carbs/1g protein/55mg sodium/1g saturated fat) 3.5 (3)
Tomato Salad, Sliced (40 cal/1g fat/2g fiber/9g carbs/2g protein/15mg sodium) 1.5 (0.5)
Tomato, Stuffed (150 cal/10g fat/2g fiber/9g carbs/7g protein/360mg sodium/3g saturated fat) 4.5 (3.5)
Vegetable Salad, Marinated-Mixed (100 cal/7g fat/2g fiber/9g carbs/2g protein/290mg sodium/1g saturated fat) 3 (2.5)
Congeal Salads
Apple Congeal Salad (220 cal/1g fiber/56g carbs/2g protein/160mg sodium) 6.5 (4.5)
Bananas & Pecan Congeal Salad (180 cal/1g fat/42g carbs/2g protein/160mg sodium) 5.5 (4)
Coconut & Pecan Congeal Salad (230 cal/8g fat/1g fiber/37g carbs/3g protein/210mg sodium/3g saturated fat) 6.5 (5.5)
Cottage Cheese Congeal Salad (160 cal/2g fat/33g carbs/4g protein/220mg sodium/1g saturated fat) 4.5 (3.5)
Cranberry Congeal Salad (250 cal/1g fat/1g fiber/60g carbs/2g protein/180mg sodium) 7 (5)
Hawaiian Congeal Salad (300 cal/15g fat/40g carbs/2g protein/250mg sodium/4g saturated fat) 8.5 (7.5)
Jello Salad (120 cal/30g carbs/2g protein/140mg sodium) 3.5 (2.5)
Jello Salad, Sugar Free (10 cal/1g protein/85mg sodium) 0.5 (0.5)
Lemon Chiffon Congeal Salad (430 cal/18g fat/1g fiber/64g carbs/5g protein/420mg sodium/6g saturated fat) 12 (10)
Mandarin Oranges Congeal Salad (170 cal/43g carbs/3g protein/160mg sodium) 5 (3.5)
Marshmallow Congeal Salad (200 cal/50g carbs/2g protein/160mg sodium) 6 (4)
Orange Chiffon Congeal Salad (230 cal/6g fat/44g carbs/3g protein/170mg sodium/3g saturated fat) 7 (5.5)
Peach Congeal Salad (220 cal/1g fiber/56g carbs/2g protein/160mg sodium) 6.5 (4.5)
Pear Congeal Salad (220 cal/2g fiber/55g carbs/2g protein/160mg sodium) 6.5 (4)
Pineapple & Cheese Congeal Salad (180 cal/3g fat/36g carbs/4g protein/270mg sodium/2g saturated fat) 5.5 (4)
Pineapple Congeal Salad (160 cal/40g carbs/2g protein/160mg sodium) 5 (3.5)
Tomato Aspic Salad (480 cal/1g fat/7g fiber/117g carbs/7g protein/2260mg sodium) 13.5 (9)
Tomato Aspic Salad (sweet) (110 cal/1g fiber/27g carbs/2g protein/640mg sodium) 3.5 (2)
Waldorf Salad Congeal (180 cal/1g fiber/43g carbs/2g protein/160mg sodium) 5 (3.5)
Pasta Salads
Garden Ranch Pasta Salad (290 cal/16g fat/2g fiber/32g carbs/6g protein/250mg sodium/2g saturated fat) 8 (7)
Italian Pasta Salad (130 cal/1g fat/2g fiber/27g carbs/5g protein/360mg sodium) 3.5 (2.5)
Macaroni Salad (200 cal/13g fat/1g fiber/16g carbs/5g protein/480mg sodium/4g saturated fat) 5.5 (5)
Pasta Oriental Salad (140 cal/5g fat/2g fiber/22g carbs/4g protein/160mg sodium/1g saturated fat) 4 (3)
Pecan Pesto Linguine Salad (360 cal/18g fat/3g fiber/41g carbs/10g protein/410mg sodium/3g saturated fat) 10 (8.5)
Pizza Salad (450 cal/29g fat/3g fiber/37g carbs/12g protein/1010mg sodium/7g saturated fat) 12.5 (11)
Tomato Basil Pasta Salad (190 cal/5g fat/2g fiber/32g carbs/5g protein/130mg sodium/1g saturated fat) 5.5 (4)
Lettuce Salads
Caesar Salad (150 cal/12g fat/2g fiber/7g carbs/4g protein/200mg sodium/3g saturated fat) 4.5 (4)
Combination Salad (110 cal/9g fat/2g fiber/7g carbs/2g protein/75mg sodium/1g saturated fat) 3.5 (3)
Greek Salad (70 cal/5g fat/2g fiber/6g carbs/2g protein/290mg sodium/1g saturated fat) 2 (1.5)
Italian Salad (60 cal/4g fat/1g fiber/5g carbs/2g protein/220mg sodium/1g saturated fat) 2 (1.5)
Lettuce Wedge Salad (20 cal/1g fiber/4g carbs/1g protein/10mg sodium) 0.5 (0.5)
Mixed Greens W/roma Tomato Salad (60 cal/4g fat/2g fiber/6g carbs/2g protein/55mg sodium) 2 (1.5)
Orange Almond Salad (100 cal/7g fat/2g fiber/8g carbs/2g protein/60mg sodium/1g saturated fat) 3 (2.5)
Seven Layer Salad (120 cal/9g fat/1g fiber/7g carbs/4g protein/260mg sodium/3g saturated fat) 3.5 (3)
Shredded Lettuce Salad (30 cal/1g fat/1g fiber/4g carbs/2g protein/60mg sodium/1g saturated fat) 1 (0.5)
Spinach Salad (large) (450 cal/42g fat/3g fiber/11g carbs/10g protein/480mg sodium/8g saturated fat) 13 (12)
Spinach Salad (small) (220 cal/21g fat/2g fiber/5g carbs/5g protein/240mg sodium/4g saturated fat) 6.5 (6)
Toni Salad (130 cal/9g fat/2g fiber/8g carbs/5g protein/410mg sodium/2g saturated fat) 3.5 (3)
Tossed Salad (25 cal/2g fiber/5g carbs/1g protein/20mg sodium) 1 (0.5)
Meat Salads
Chicken Salad (180 cal/10g fat/1g fiber/7g carbs/15g protein/410mg sodium/2g saturated fat) 5 (4.5)
Deviled Eggs Salad (100 cal/7g fat/2g carbs/6g protein/160mg sodium/2g saturated fat) 3 (3)
Ham Salad (160 cal/10g fat/1g fiber/8g carbs/9g protein/650mg sodium/2g saturated fat) 4.5 (4)
Hawaiian Chicken Salad (240 cal/14g fat/1g fiber/14g carbs/15g protein/190mg sodium/2g saturated fat) 6.5 (6)
Italian Seafood Salad (120 cal/2g fat/1g fiber/12g carbs/11g protein/1270mg sodium) 3.5 (2.5)
Neptune Seafood Salad (300 cal/19g fat/1g fiber/21g carbs/12g protein/820mg sodium/3g saturated fat) 8.5 (7.5)
Ranch Seafood Salad (230 cal/16g fat/1g fiber/10g carbs/10g protein/850mg sodium/2g saturated fat) 6.5 (6)
Seafood Salad (210 cal/14g fat/1g fiber/10g carbs/11g protein/1100mg sodium/2g saturated fat) 6 (5.5)
Shrimp Cocktail Salad (110 cal/1g fat/14g carbs/10g protein/780mg sodium) 3 (2.5)
Shrimp Salad (180 cal/16g fat/1g carbs/6g protein/470mg sodium/2g saturated fat) 5.5 (5)
Stuffed Celery Salad (160 cal/13g fat/2g fiber/6g carbs/6g protein/450mg sodium/5g saturated fat) 4.5 (4)
Entr?e Salads
Cajun Chicken Salad (710 cal/42g fat/2g fiber/13g carbs/69g protein/590mg sodium/18g saturated fat) 18.5 (17.5)
Chef Salad (430 cal/22g fat/3g fiber/11g carbs/44g protein/950mg sodium/9g saturated fat) 11.5 (10)
Chicken Fajita Salad (730 cal/38g fat/9g fiber/50g carbs/61g protein/2690mg sodium/14g saturated fat) 20.5 (17)
Citrus-Marinated Chicken Salad (410 cal/13g fat/4g fiber/25g carbs/51g protein/240mg sodium/3g saturated fat) 10.5 (8.5)
Cobb Salad (460 cal/30g fat/3g fiber/13g carbs/34g protein/1910mg sodium/15g saturated fat) 12.5 (11.5)
Cold Plate Salad (610 cal/39g fat/4g fiber/43g carbs/22g protein/1670mg sodium/10g saturated fat) 16.5 (15)
Fruit Plate Salad (220 cal/5g fat/4g fiber/36g carbs/12g protein/360mg sodium/2g saturated fat) 6 (4.5)
Grilled Chicken Salad (420 cal/7g fat/3g fiber/34g carbs/49g protein/440mg sodium/2g saturated fat) 11 (8.5)
Hawaiian Chicken & Fruit Salad (640 cal/44g fat/2g fiber/22g carbs/40g protein/390mg sodium/10g saturated fat) 17.5 (16.5)
Italian Chicken Salad (350 cal/12g fat/3g fiber/10g carbs/50g protein/490mg sodium/3g saturated fat) 9 (7.5)
Marinated Steak Salad (460 cal/24g fat/3g fiber/11g carbs/50g protein/890mg sodium/13g saturated fat) 12 (11)
Nacho Salad (500 cal/36g fat/3g fiber/22g carbs/25g protein/1140mg sodium/20g saturated fat) 14 (12.5)
Oriental Salad (570 cal/38g fat/8g fiber/26g carbs/36g protein/1120mg sodium/6g saturated fat) 15.5 (14)
Salad Nicoise Salad (340 cal/20g fat/7g fiber/20g carbs/23g protein/590mg sodium/4g saturated fat) 9 (8)
Spicy Chicken Salad W/fruit (730 cal/52g fat/4g fiber/28g carbs/41g protein/440mg sodium/10g saturated fat) 20 (18.5)
Spinach Salad (450 cal/42g fat/3g fiber/11g carbs/10g protein/480mg sodium/8g saturated fat) 13 (12)
Dressings
Blue Cheese Dressing (210 cal/22g fat/1g carbs/2g protein/210mg sodium/4g saturated fat) 6 (6.5)
Creamy Parmesan Dressing (200 cal/20g fat/3g carbs/2g protein/250mg sodium/5g saturated fat) 6 (6)
French Dressing (190 cal/19g fat/6g carbs/1g protein/360mg sodium/3g saturated fat) 6 (5.5)
Oil & Vinegar Dressing (180 cal/17g fat/5g carbs//2g saturated fat) 5.5 (5.5)
Poppy Seed Dressing (260 cal/28g fat/3g carbs/1g protein/190mg sodium/5g saturated fat) 8 (8)
Ranch Dressing (160 cal/17g fat/2g carbs/1g protein/220mg sodium/3g saturated fat) 5 (5)
Romaine Dressing (180 cal/14g fat/12g carbs/1g protein/5mg sodium/2g saturated fat) 5.5 (5)
Spinach Dressing (sweet & Sour) (170 cal/16g fat/5g carbs//30mg sodium/2g saturated fat) 5 (5)
Tartar Sauce (290 cal/29g fat/8g carbs/1g protein/390mg sodium/4g saturated fat) 8.5 (8.5)
Thousand Isand Dressing (130 cal/10g fat/11g carbs/1g protein/450mg sodium/1g saturated fat) 4 (3.5)
Breads
Apple Raisin Muffin (430 cal/16g fat/67g carbs/6g protein/730mg sodium/4g saturated fat) 12 (10)
Banana Muffin (430 cal/16g fat/67g carbs/6g protein/730mg sodium/4g saturated fat) 12 (10)
Banana Nut Bread (460 cal/25g fat/1g fiber/54g carbs/6g protein/360mg sodium/5g saturated fat) 13 (11.5)
Biscuit (210 cal/11g fat/24g carbs/3g protein/590mg sodium/3g saturated fat) 6 (5.5)
Black Forest Bread (240 cal/6g fat/1g fiber/39g carbs/6g protein/180mg sodium/2g saturated fat) 7 (5.5)
Blueberry Muffin (430 cal/16g fat/66g carbs/6g protein/730mg sodium/4g saturated fat) 12 (10)
Bran Flake & Mollasses Muffin (440 cal/16g fat/68g carbs/6g protein/740mg sodium/4g saturated fat) 12.5 (10.5)
Carrot Bread (360 cal/17g fat/1g fiber/47g carbs/5g protein/440mg sodium/4g saturated fat) 10 (8.5)
Cheese Bread (160 cal/6g fat/1g fiber/19g carbs/6g protein/240mg sodium/3g saturated fat) 4.5 (3.5)
Cinnamon Bread (250 cal/9g fat/1g fiber/38g carbs/5g protein/240mg sodium/2g saturated fat) 7 (6)
Corn Bread (360 cal/15g fat/2g fiber/47g carbs/9g protein/1110mg sodium/4g saturated fat) 10 (8.5)
Corn Bread Muffin (210 cal/9g fat/1g fiber/28g carbs/5g protein/660mg sodium/2g saturated fat) 6 (5)
French Bread (130 cal/1g fat/1g fiber/24g carbs/4g protein/200mg sodium) 4 (2.5)
Garlic Toast (270 cal/13g fat/1g fiber/31g carbs/6g protein/410mg sodium/3g saturated fat) 7.5 (6.5)
Hard Roll (130 cal/1g fat/1g fiber/24g carbs/4g protein/200mg sodium) 4 (2.5)
Hush Puppies (250 cal/7g fat/35g carbs/7g protein/90mg sodium/1g saturated fat) 7.5 (6)
Italian Peasant Bread (220 cal/11g fat/1g fiber/25g carbs/5g protein/270mg sodium/3g saturated fat) 6 (5.5)
Mandarin Orange & Raisin Muffin (440 cal/16g fat/68g carbs/6g protein/730mg sodium/4g saturated fat) 12.5 (10.5)
Mexican Corn Bread (250 cal/12g fat/2g fiber/30g carbs/6g protein/770mg sodium/4g saturated fat) 7 (6)
Oatmeal Muffin (440 cal/16g fat/1g fiber/68g carbs/7g protein/730mg sodium/4g saturated fat) 12.5 (10)
Orange-Raisin Muffin (440 cal/16g fat/68g carbs/6g protein/730mg sodium/4g saturated fat) 12.5 (10.5)
Pizza Bread (220 cal/11g fat/1g fiber/21g carbs/9g protein/540mg sodium/5g saturated fat) 6 (5.5)
Pumpkin Muffin (430 cal/16g fat/66g carbs/6g protein/730mg sodium/4g saturated fat) 12 (10)
Rye Bread (160 cal/4g fat/2g fiber/28g carbs/4g protein/210mg sodium/1g saturated fat) 4.5 (3.5)
Soft Roll (160 cal/6g fat/1g fiber/22g carbs/3g protein/160mg sodium/1g saturated fat) 4.5 (3.5)
Spoon Bread (280 cal/16g fat/1g fiber/22g carbs/12g protein/780mg sodium/4g saturated fat) 8 (7)
Strawberry Muffin (430 cal/16g fat/66g carbs/6g protein/730mg sodium/4g saturated fat) 12 (10)
Sweet Potato Bread (380 cal/17g fat/1g fiber/53g carbs/5g protein/430mg sodium/4g saturated fat) 11 (9)
Sweet Potato Muffin (440 cal/16g fat/68g carbs/6g protein/740mg sodium/4g saturated fat) 12.5 (10.5)
Wheat Bread (160 cal/4g fat/1g fiber/28g carbs/4g protein/210mg sodium/1g saturated fat) 4.5 (3.5)
Desserts - Cheesecake
Baked New York Cheesecake (580 cal/31g fat/1g fiber/69g carbs/9g protein/310mg sodium/18g saturated fat) 16.5 (14)
Chocolate Cheesecake (530 cal/31g fat/56g carbs/9g protein/310mg sodium/18g saturated fat) 15 (13.5)
Chocolate Chip Cheesecake (570 cal/31g fat/1g fiber/59g carbs/14g protein/320mg sodium/19g saturated fat) 16 (14)
Pecan Cheesecake (570 cal/36g fat/1g fiber/56g carbs/9g protein/330mg sodium/19g saturated fat) 16.5 (14.5)
Desserts - Cake
Angel Food Cake (170 cal/40g carbs/4g protein/100mg sodium) 5 (3.5)
Banana Nut Cake (690 cal/19g fat/2g fiber/129g carbs/6g protein/630mg sodium/4g saturated fat) 19.5 (15)
Banana-Split Cake (490 cal/25g fat/2g fiber/66g carbs/5g protein/220mg sodium/9g saturated fat) 14 (11.5)
Carrot Cake (740 cal/35g fat/1g fiber/103g carbs/6g protein/580mg sodium/11g saturated fat) 21 (18)
Devil's Food Cake (720 cal/26g fat/1g fiber/116g carbs/70g protein/670mg sodium/6g saturated fat) 26 (16.5)
Five-Flavor Pound Cake (500 cal/21g fat/1g fiber/75g carbs/4g protein/250mg sodium/5g saturated fat) 14 (12)
German Chocolate Cake (680 cal/36g fat/2g fiber/81g carbs/12g protein/710mg sodium/10g saturated fat) 19.5 (16.5)
Graham-Cracker Pineapple (920 cal/38g fat/2g fiber/136g carbs/10g protein/820mg sodium/11g saturated fat) 25.5 (21.5)
Harvest Cake (620 cal/21g fat/1g fiber/105g carbs/6g protein/590mg sodium/6g saturated fat) 17.5 (14)
Lemon Cake (680 cal/26g fat/107g carbs/6g protein/700mg sodium/6g saturated fat) 19 (16)
Oatmeal Cake (480 cal/24g fat/2g fiber/64g carbs/6g protein/610mg sodium/6g saturated fat) 14 (11.5)
Orange Cake (680 cal/26g fat/107g carbs/6g protein/700mg sodium/6g saturated fat) 19 (16)
Pavlova (220 cal/3g fat/45g carbs/4g protein/65mg sodium/2g saturated fat) 6.5 (5)
Pound Cake (460 cal/19g fat/65g carbs/6g protein/440mg sodium/8g saturated fat) 13 (11)
Prune Cake (900 cal/42g fat/3g fiber/128g carbs/8g protein/400mg sodium/7g saturated fat) 25.5 (21)
Red Velvet Cake (630 cal/25g fat/96g carbs/7g protein/630mg sodium/9g saturated fat) 18 (15)
Rum Cake (360 cal/18g fat/1g fiber/44g carbs/6g protein/320mg sodium/3g saturated fat) 10 (8.5)
Spice Cake (610 cal/24g fat/1g fiber/96g carbs/6g protein/680mg sodium/5g saturated fat) 17.5 (14)
Strawberry Cake (680 cal/26g fat/107g carbs/6g protein/700mg sodium/6g saturated fat) 19 (16)
Sweet Potato Cake (960 cal/48g fat/2g fiber/129g carbs/7g protein/460mg sodium/8g saturated fat) 27 (23)
Yellow Cake (700 cal/26g fat/112g carbs/7g protein/670mg sodium/6g saturated fat) 20 (16.5)
Desserts - Pie
Apple Pie, Double Crust (580 cal/28g fat/1g fiber/82g carbs/3g protein/430mg sodium/7g saturated fat) 16.5 (14)
Apple Pie, Dutch (620 cal/26g fat/1g fiber/95g carbs/4g protein/450mg sodium/6g saturated fat) 17.5 (14.5)
Apple Pie, French (610 cal/28g fat/1g fiber/89g carbs/4g protein/430mg sodium/7g saturated fat) 17.5 (14.5)
Banana Cream Pie (500 cal/27g fat/1g fiber/57g carbs/7g protein/340mg sodium/12g saturated fat) 14 (12.5)
Blackberry Pie (620 cal/27g fat/6g fiber/91g carbs/4g protein/420mg sodium/7g saturated fat) 17 (14)
Blueberry Pie (490 cal/21g fat/3g fiber/73g carbs/3g protein/350mg sodium/6g saturated fat) 13.5 (11)
Brown Sugar Chess Pie (660 cal/20g fat/114g carbs/6g protein/670mg sodium/5g saturated fat) 18.5 (15)
Buttered Coconut Pie (640 cal/30g fat/2g fiber/88g carbs/8g protein/580mg sodium/14g saturated fat) 18 (15)
Buttermilk Chess Pie (700 cal/25g fat/109g carbs/10g protein/390mg sodium/7g saturated fat) 19.5 (16.5)
Cherry Pie (560 cal/24g fat/2g fiber/82g carbs/4g protein/390mg sodium/7g saturated fat) 15.5 (13)
Chocolate Chess Pie (570 cal/25g fat/1g fiber/82g carbs/7g protein/360mg sodium/6g saturated fat) 16 (13.5)
Chocolate Cream Pie (580 cal/32g fat/2g fiber/69g carbs/9g protein/390mg sodium/14g saturated fat) 16.5 (14)
Coconut Cream Pie (570 cal/31g fat/1g fiber/65g carbs/9g protein/420mg sodium/15g saturated fat) 16 (14)
Egg Custard Cup (280 cal/8g fat/40g carbs/10g protein/380mg sodium/2g saturated fat) 8 (6.5)
Egg Custard Pie (450 cal/20g fat/56g carbs/12g protein/570mg sodium/6g saturated fat) 12.5 (11)
German Chocolate Pie (660 cal/32g fat/2g fiber/87g carbs/8g protein/370mg sodium/11g saturated fat) 18.5 (15.5)
K & W Cafeterias
* Whenever possible, I calculate ALL my Points on my website with my
Offline Points Calculator in the Half Points Mode,
which rounds UP to the nearest Half Point.
This keeps my site consistent.
All point values in black bold are the new PointsPlus values,
while all point values in red bold are the old Point values .
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