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Beans,
Nuts
&
Tofu |
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Item
Name |
Portion |
Calories |
Fat |
Cholesterol |
Sodium |
Protein |
Carbs |
Fiber |
|
|
|
|
(g.) |
(mg.) |
(mg.) |
(g.) |
(g.) |
(g.) |
|
Bean
Sprouts |
1 oz |
9 |
0.1 |
0 |
1.7 |
0.9 |
1.7 |
0.5 |
|
Bean
Sprouts |
1 oz |
9 |
0.1 |
0 |
1.7 |
0.9 |
1.7 |
0.5 |
|
Bean
Sprouts |
1 oz |
9 |
0.1 |
0 |
1.7 |
0.9 |
1.7 |
0.5 |
|
Deep
Fried
Tofu
(vegan) |
1 oz |
45 |
2.5 |
0.4 |
5.7 |
4.4 |
1.2 |
0.3 |
|
Edamane |
1 oz |
28 |
0.9 |
0 |
8.5 |
2.3 |
2.6 |
1.1 |
|
Garbonzo
Beans |
1 oz |
22 |
0.2 |
0 |
54.3 |
0.9 |
4.1 |
0.8 |
|
Grecian
Hummus |
3 oz |
199 |
11.3 |
0 |
454.2 |
8.5 |
22.7 |
5.7 |
|
Hummus |
2 oz |
110 |
9.3 |
0 |
70.5 |
1.2 |
5.9 |
1.1 |
|
Kidney
Beans |
1 oz |
16 |
0.1 |
0 |
65.7 |
1 |
3 |
1.2 |
|
Marinated
Tofu |
4 oz |
313 |
20.4 |
0 |
110.4 |
29 |
9.9 |
4.2 |
|
Peanutbutter,
Creamy |
1 oz |
167 |
14.3 |
0 |
130.1 |
7.1 |
5.5 |
1.7 |
|
Peanutbutter,
Crunchy |
1 oz |
167 |
14.2 |
0 |
137.8 |
6.8 |
6.1 |
2.3 |
|
Pinto
Beans |
1 oz |
24 |
0.2 |
0 |
83.3 |
1.4 |
4.3 |
1.3 |
|
Refried
Beans
Vegan |
4 oz |
160 |
0 |
0 |
511.5 |
8 |
25 |
8 |
|
Roasted
Peanuts |
1 oz |
166 |
14.1 |
14.1 |
230.5 |
6.7 |
6.1 |
2.3 |
|
Roasted
Red
Pepper
Hummus |
3 oz |
170 |
9.9 |
0 |
397.5 |
5.7 |
19.9 |
5.7 |
|
Seasoned
Black
Beans
(Vegan) |
4 oz |
120 |
4 oz |
0 |
438 |
7.8 |
24 |
8.1 |
|
Vegan
Tofu |
1 oz |
41 |
2.5 |
0 |
4 |
4.5 |
1.2 |
0.7 |
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Organic
Beans
&
Tofu |
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|
Item
Name |
Portion |
Calories |
Fat |
Cholesterol |
Sodium |
Protein |
Carbs |
Fiber |
|
|
|
|
(g.) |
(mg.) |
(mg.) |
(g.) |
(g.) |
(g.) |
|
Org
Edamame
Beans |
1 oz |
28 |
0.9 |
0 |
8.5 |
2.3 |
2.6 |
1.1 |
|
Org
Garbonzo
Beans |
1 oz |
22 |
0.2 |
0 |
54.3 |
0.9 |
4.1 |
0.8 |
|
Org
Red
Kidney
Beans |
1 oz |
16 |
0.1 |
0 |
57.1 |
1 |
2.8 |
0.8 |
|
Organic
Baked
Tofu |
1 oz |
23 |
1.4 |
0 |
�� -
- - |
2.8 |
0.3 |
0.3 |
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Cheese
&
Dairy: |
|
|
Item
Name |
Portion |
Calories |
Fat |
Cholesterol |
Sodium |
Protein |
Carbs |
Fiber |
|
|
|
|
(g.) |
(mg.) |
(mg.) |
(g.) |
(g.) |
(g.) |
|
American
Cheese |
3/4
oz |
80 |
6.6 |
20 |
316.8 |
4.7 |
0.3 |
0 |
|
Cheddar
cheese |
1 oz |
114 |
9.4 |
29.8 |
176.1 |
7.1 |
0.4 |
0 |
|
Deli
Chedar |
1 oz |
114 |
9.4 |
29.8 |
176.1 |
7.1 |
0.4 |
0 |
|
Deli
Jack
Cheese |
1 oz |
106 |
8.6 |
25.2 |
152 |
6.9 |
0.2 |
0 |
|
Deli
Pepper
Jack |
1 oz |
106 |
8.6 |
25.2 |
152 |
6.9 |
0.2 |
0 |
|
Deli
Provolone
Cheese |
1 oz |
100 |
7.6 |
19.6 |
248.3 |
7.3 |
0.6 |
0 |
|
Grated
Cheddar
Cheese |
1 oz |
114 |
9.4 |
29.8 |
176.1 |
7.1 |
0.4 |
0 |
|
Low
Fat
Cottage
Cheese |
3 oz |
77 |
1.6 |
6.8 |
345.3 |
11.7 |
3.1 |
0 |
|
Monterey
Jack
Cheese |
1 oz |
106 |
8.6 |
25.2 |
152 |
6.9 |
0.2 |
0 |
|
Natural
Swiss
Cheese |
1 oz |
108 |
7.9 |
26.1 |
54.4 |
7.6 |
1.5 |
0 |
|
Processed
Swiss
Cheese |
1 oz |
71 |
5.3 |
18.1 |
291.5 |
5.3 |
0.4 |
0 |
|
Provolone
Cheese |
1 oz |
100 |
7.5 |
19.6 |
248.3 |
7.3 |
0.6 |
0 |
|
Low
Fat
Sour
Cream |
1 oz |
41 |
3.7 |
12 |
12.6 |
0.9 |
1.3 |
0 |
|
Peach
Yogurt |
3 oz |
89 |
1.2 |
5.1 |
55.3 |
4.1 |
15.8 |
0 |
|
Plain
Yogurt |
3 oz |
54 |
1.3 |
5.1 |
59.5 |
4.5 |
6 |
0 |
|
Raspberry
Yogurt |
3 oz |
89 |
1.2 |
5.1 |
55.3 |
4.1 |
15.8 |
0 |
|
Strawberry
Yogurt |
3 oz |
89 |
1.2 |
5.1 |
55.3 |
4.1 |
15.8 |
0 |
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Eggs: |
|
|
Item
Name |
Portion |
Calories |
Fat |
Cholesterol |
Sodium |
Protein |
Carbs |
Fiber |
|
|
|
|
(g.) |
(mg.) |
(mg.) |
(g.) |
(g.) |
(g.) |
|
Eggs
Benedict |
1
each |
451 |
27.2 |
318.6 |
1268.2 |
29.2 |
19.5 |
0.8 |
|
Eggs
Benedict |
1
each |
423 |
25 |
219.1 |
1249.6 |
26.4 |
20.5 |
0.8 |
|
Eggs
Benedict
w/Bacon
&
Cheese |
1
each |
455 |
30.6 |
212.1 |
1052.1 |
22.3 |
19.9 |
0.8 |
|
Eggs
Benedict
w/Sausage |
1
each |
399 |
27.5 |
200.1 |
752.1 |
16 |
19.2 |
0.8 |
|
Eggs
Benedict,
Spinach,
Mushroom |
1
each |
281 |
16.3 |
169 |
440 |
9.2 |
23.5 |
2.1 |
|
Boiled
Eggs |
1
each |
83 |
5.6 |
239.8 |
79.4 |
7.1 |
0.4 |
0 |
|
Hard
Cooked
Eggs |
1
each |
83 |
5.6 |
239.8 |
79.4 |
7.1 |
0.4 |
0 |
|
Scrambled
Eggs |
3 oz |
125 |
8.5 |
359.8 |
119.1 |
10.7 |
0.7 |
0 |
|
Eggs,
Bacon
Scrambled |
3 oz |
130 |
9 |
325.1 |
183.9 |
10.8 |
0.6 |
0 |
|
Eggs,
Cheese
Scrambled |
3 oz |
148 |
10.6 |
330.9 |
162.7 |
11.8 |
0.7 |
0 |
|
Eggs
Chorizo
Scrambled |
3 oz |
133 |
9.3 |
325.5 |
163.5 |
10.7 |
0.7 |
0 |
|
Eggs
Wild
Scrambled |
8 oz |
162 |
10.9 |
383.7 |
136.6 |
14.1 |
16.3 |
0.6 |
|
Egg
Salad |
3 oz |
207 |
15.9 |
294.9 |
403.9 |
8.8 |
7.1 |
0 |
|
Artichoke/Goat
Cheese
Fritatta |
4 oz |
127 |
8.9 |
292 |
139.6 |
10.2 |
0.9 |
0.1 |
|
Red
Pepper
&
Zucchini
Friatta |
3
1/2
oz |
108 |
6.9 |
287.8 |
153.8 |
9 |
2 |
0.3 |
|
Italian
Potato
Frittata |
8 oz |
361 |
21.8 |
232.4 |
824 |
21.5 |
17.3 |
2.1 |
|
Sundried
Tomat/Basil
Fritatta |
4 oz |
134 |
9 |
326.2 |
132.4 |
10.3 |
2.9 |
0.7 |
|
Breakfast
Frittata
XRDS |
6 oz |
527 |
39.4 |
348 |
907.7 |
23.5 |
19.2 |
1.3 |
|
Breakfast
Grillitos |
1
each |
152 |
6.3 |
44.8 |
465.5 |
5.4 |
18.8 |
0.9 |
|
Plain
Omelet |
3 oz |
125 |
8.5 |
359.8 |
119.1 |
10.7 |
0.7 |
0 |
|
Omelet
Cheese
Mixture |
1 oz |
110 |
9 |
27.5 |
164 |
7 |
0.3 |
0 |
|
Jalapeno
Jack
Quiche |
1
wedge |
677 |
53.9 |
315.7 |
1070.6 |
18.6 |
29.5 |
2.1 |
|
Mushrm.
Onion
Quiche
Crustless |
1
each |
167 |
14.5 |
65.8 |
110.1 |
5.8 |
3.6 |
0.2 |
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