Dinner Nutritional Guide

Nutritional values may vary depending on food product brand and additional consumer ingredients and condiments

Sodium Info go HERE                      Go To Food Diary.com

Crab, Blue, Crab Cakes

 Nutrition Facts, Serving Size 1 cake (60 g), Per Serving% Daily Value*, Calories 93, Calories from Fat 41, Total Fat 4.5g7%, Saturated Fat 0.9g4%, Polyunsaturated Fat 1.4g, Monounsaturated Fat 1.7g, Cholesterol 90mg30%, Sodium 198mg8%, Potassium 194.4mg6%, Carbohydrates 0.3g0%, Dietary Fiber 0g0%, Sugars 0g, Protein 12.1g,  Vitamin A 3% · Vitamin C 3%, Calcium 6% · Iron 4%

Shrimp Cocktail with Cocktail Sauce

 Nutrition Facts, Serving Size 1 Serving (100 g), Per Serving% Daily Value*, Calories 525, Calories from Fat 162, Total Fat 18g28%, Saturated Fat 3g15%, Sodium 1268mg53%, Carbohydrates 41g14%, Dietary Fiber 3g12%, Protein 50g

Eggplant Parmesan

 Nutrition Facts, Serving Size 1 serving (280 g), Per Serving% Daily Value*, Calories 270, Calories from Fat 144, Total Fat 16g25%, Saturated Fat 9g45%, Cholesterol 50mg17%, Sodium 790mg33%, Carbohydrates 18g6%, Dietary Fiber 6g24%, Protein 16g

Soup, Chicken Noodle

Nutrition Facts, Serving Size 1 cup (8 fl oz) (241 g), Per Serving % Daily Value*, Calories 60, Calories from Fat 21, Total Fat 2.3g 4%, Saturated Fat 0.6g 3%, Polyunsaturated Fat 0.6g, Monounsaturated Fat 1.0g, Cholesterol 12mg 4%, Sodium 639mg 27%, Carbohydrates 7.1g 2%, Dietary Fiber 0.5g 2%, Sugars 0.7g, Protein 3.1g, Vitamin A 10% · Vitamin C 0%, Calcium 1% · Iron 9%

Beef, Tenderloin

Separable Lean Only, Trimmed To 0″ Fat, Choice, Cooked, Broiled

 Nutrition Facts, Serving Size 3 oz (85 g), Per Serving% Daily Value*, Calories 175, Calories from Fat 70, Total Fat 7.8g12%, Saturated Fat 3g15%, Polyunsaturated Fat 0.3g, Monounsaturated Fat 3.1g, Cholesterol 78mg26%, Sodium 50mg2%, Potassium 303.45mg9%, Carbohydrates 0g0%, Dietary Fiber 0g0%, Sugars 0g, Protein 24.6g,  Vitamin A 0% · Vitamin C 0%, Calcium 1% · Iron 9%

Chicken, Breast, Meat Only

Cooked dry heat, Roasted, Grilled, Broiled

Nutrition Facts, Serving Size 1/2 breast, bone and skin removed (86 g), Per Serving % Daily Value*, Calories 141, Calories from Fat 28, Total Fat 3.1g 5%, Saturated Fat 0.0g 0%, Polyunsaturated Fat 0.0g, Monounsaturated Fat 0.0g, Cholesterol 74mg 25%, Sodium 99mg 4%, Carbohydrates 0.0g 0%, Dietary Fiber 0.0g 0%, Sugars 0.0g, Protein 27.6g, Vitamin A 0% · Vitamin C 0%, Calcium 1% · Iron 6%

Shrimp, Breaded And Fried

Nutrition Facts, Serving Size 1 6-8 shrimp (164 g), Per Serving % Daily Value*, Calories 454, Calories from Fat 224, Total Fat 24.9g 38%, Saturated Fat 5.4g 27%, Polyunsaturated Fat 0.6g, Monounsaturated Fat 17.4g, Cholesterol 200mg 67%, Sodium 1446mg 60%, Carbohydrates 40.0g 13%, Dietary Fiber 0.0g 0%, Sugars 0.0g, Protein 18.9g, Vitamin A 2% · Vitamin C 0%, Calcium 8% · Iron 16%

Cooked Peeled Large  White Shrimp

Nutrition Facts, Serving Size 9 shrimp (88 g), Per Serving % Daily Value*, Calories 62, Calories from Fat 10, Total Fat 1.1g 2%, Saturated Fat 0.5g 3%, Polyunsaturated Fat 0.4g, Monounsaturated Fat 0.2g, Cholesterol 130mg 43%, Sodium 217mg 9%, Protein 13.0

Maine Lobster Tail

Nutrition Facts, Serving Size 1 Serving (100 g), Per Serving% Daily Value*, Calories 60

Calories from Fat 5, Total Fat 0.5g1%, Sodium 490mg20%

Chicken Marsala

  Nutrition Facts, Serving Size 1 serving (308 g), Per Serving% Daily Value*, Calories 320

Calories from Fat 54, Total Fat 6g9%, Carbohydrates 34g11%, Protein 32.5g

Salmon, Atlantic, Wild

Nutrition Facts, Serving Size 1/2 fillet (154 g), Per Serving % Daily Value*, Calories 280, Calories from Fat 113, Total Fat 12.5g 19%, Saturated Fat 1.9g 10%, Polyunsaturated Fat 5.0g, Monounsaturated Fat 4.2g, Cholesterol 109mg 36%, Sodium 86mg 4%, Carbohydrates 0.0g 0%, Dietary Fiber 0.0g 0%, Sugars 0.0g, Protein 39.2g, Vitamin A 1% · Vitamin C 0%, Calcium 2% · Iron 9%

 Pork, Fresh, Loin, Tenderloin

Nutrition Facts, Serving Size 3 oz (85 g), Per Serving% Daily Value*, Calories 125, Calories from Fat 30, Total Fat 3.4g5%, Saturated Fat 1.2g6%, Polyunsaturated Fat 0.5g, Monounsaturated Fat 1.3g, Cholesterol 62mg21%, Sodium 48mg2%, Potassium 356.15mg10%, Carbohydrates 0g0%, Dietary Fiber 0g0%, Sugars 0g, Protein 22.1g,  Vitamin A 0% · Vitamin C 0%, Calcium 1% · Iron 5%

 New York Strip Entree 14 oz

 Nutrition Facts, Serving Size 14 oz (392 g), Per Serving% Daily Value*, Calories 608, Calories from Fat 227, Total Fat 25.2g39%, Saturated Fat 9.3g46%, Cholesterol 259mg86%, Sodium 227mg9%, Protein 89.3g

Large Wild Dry Sea Scallops

 Nutrition Facts, Serving Size 3 oz cooked (85 g), Per Serving% Daily Value*, Calories 140, Calories from Fat 9, Total Fat 1g2%, Cholesterol 65mg22%, Sodium 310mg13%, Carbohydrates 5g2%, Protein 27g,  Vitamin A 2% , Calcium 4% · Iron 15%

Prime Rib 8 oz.

Nutrition Facts, Serving Size 1 serving (224 g), Per Serving% Daily Value*, Calories 690, Calories from Fat 533, Total Fat 59.2g91%, Cholesterol 161mg54%, Sodium 125mg5%, Protein 36.8g

Chicken Meat And Skin, Cooked, Fried, Flour

 Nutrition Facts, Serving Size 1 unit (yield from 1 lb ready-to-cook chicken) (188 g), Per Serving% Daily Value*, Calories 506, Calories from Fat 252, Total Fat 28g43%, Saturated Fat 7.6g38%, Polyunsaturated Fat 6.4g, Monounsaturated Fat 11.1g, Cholesterol 169mg56%, Sodium 158mg7%, Potassium 439.92mg13%, Carbohydrates 5.9g2%, Dietary Fiber 0.2g1%, Sugars 0g, Protein 53.7g,  Vitamin A 3% · Vitamin C 0%, Calcium 3% · Iron 14%

Farm Raised Catfish – Fried

Nutrition Facts, Serving Size 1 Serving (100 g), Per Serving% Daily Value*, Calories 220, Calories from Fat 108, Total Fat 12g18%, Saturated Fat 1.5g8%, Sodium 280mg12%, Carbohydrates 3g1%

Swordfish Broiled

Nutrition Facts, Serving Size 3 oz (84 g), Per Serving% Daily Value*, Calories 130, Calories from Fat 36, Total Fat 4g6%, Saturated Fat 1g5%, Cholesterol 40mg13%, Sodium 110mg5%, Protein 21g,  Vitamin A 4% ·, Iron 5%

Low Country Shrimp and Grits

Nutrition Facts, Serving Size 1 serving (250 g), Per Serving% Daily Value*, Calories 910, Calories from Fat 459, Total Fat 51g78%, Sodium 4798mg200%, Carbohydrates 55g18%, Dietary Fiber 11g44%, Protein 53g

Grilled Garden Vegetables

Squash, pea pods, red peppers, onions, margarine

Nutrition Facts, Serving Size 10 oz (284 g), Per Serving % Daily Value,Calories 283, Calories from Fat 180, Total Fat 20.0g 31%, Saturated Fat 4.0g 20%, Sodium 203mg 8%, Carbohydrates 23.0g 8%, Dietary Fiber 7.0g 28%, Sugars 11.0g, Protein 5.0g

Low Carb Grilled Vegetables with Broccoli

Nutrition Facts, Serving Size 1 oz (28 g), Per Serving % Daily Value*, Calories 5, Sodium 80mg 3%, Carbohydrates 1.0g 0%, Sugars 1.0g

Broccoli Cooked, Boiled, Drained, Without Salt

Nutrition Facts, Serving Size 1/2 cup, chopped (78 g), Per Serving % Daily Value*, Calories 27, Calories from Fat 3, Total Fat 0.3g 0%, Saturated Fat 0.1g 0%, Polyunsaturated Fat 0.1g, Monounsaturated Fat 0.0g, Cholesterol 0mg 0%, Sodium 32mg 1%, Carbohydrates 5.6g 2%, Dietary Fiber 2.6g 10%, Sugars 1.1g, Protein 1.9g, Vitamin A 24% · Vitamin C 84%, Calcium 3% · Iron 3%

Asparagus Cooked, Boiled, Drained

Nutrition Facts, Serving Size 1/2 cup (90 g), Per Serving % Daily Value*, Calories 20, Calories from Fat 2, Total Fat 0.2g 0%, Saturated Fat 0.0g 0%, Polyunsaturated Fat 0.1g, Monounsaturated Fat 0.0g, Cholesterol 0mg 0%, Sodium 13mg 1%, Carbohydrates 3.7g 1%, Dietary Fiber 1.8g 7%, Sugars 1.2g, Protein 2.2g, Vitamin A 18% · Vitamin C 12%, Calcium 2% · Iron 5%

Cauliflower

Nutrition Facts, Serving Size 1/2 cup (1″ pieces) (62 g), Per Serving % Daily Value*, Calories 14, Calories from Fat 3, Total Fat 0.3g 0%, Saturated Fat 0.0g 0%, Polyunsaturated Fat 0.1g, Monounsaturated Fat 0.0g, Cholesterol 0mg 0%, Sodium 150mg 6%, Carbohydrates 2.5g 1%, Dietary Fiber 1.4g 6%, Sugars 1.2g, Protein 1.1g, Vitamin A 0% · Vitamin C 46% Calcium 1% · Iron 1%

Potato, Baked, Flesh And Skin Without Salt

Nutrition Facts, Serving Size 1 potato medium (2-1/4″ to 3-1/4″ dia.) (173 g), Per Serving % Daily Value*, Calories 129, Calories from Fat 2, Total Fat 0.2g 0%, Saturated Fat 0.1g 0%, Polyunsaturated Fat 0.1g, Monounsaturated Fat 0.0g, Cholesterol 0mg 0%, Sodium 17mg 1%, Carbohydrates 30.4g 10%, Dietary Fiber 2.3g 9%, Sugars 1.2g, Protein 3.5g, Vitamin A 0% · Vitamin C 53%, Calcium 2% · Iron 7%

Corn, Sweet, Yellow

Nutrition Facts, Serving Size 1 cup (154 g), Per Serving % Daily Value*, Calories 124, Calories from Fat 9, Total Fat 1.0g 2%, Saturated Fat 0.2g 1%, Polyunsaturated Fat 0.4g, Monounsaturated Fat 0.4g, Cholesterol 0mg 0%, Sodium 2mg 0%, Carbohydrates 29.8g 10%, Dietary Fiber 3.6g 14%, Sugars 4.8g, Protein 4.0g, Vitamin A 0% · Vitamin C 13%, Calcium 0% · Iron 22%

Beans, Snap, Green Cooked, Boiled, Drained, Without Salt

Nutrition Facts, Serving Size 1 cup (125 g), Per Serving % Daily Value*, Calories 44, Calories from Fat 3, Total Fat 0.3g 1%, Saturated Fat 0.1g 0%, Polyunsaturated Fat 0.2g, Monounsaturated Fat 0.0g, Cholesterol 0mg 0%, Sodium 1mg 0%, Carbohydrates 9.8g 3%, Dietary Fiber 4.0g 16%, Sugars 1.9g, Protein 2.4g, Vitamin A 18% · Vitamin C 20%, Calcium 6% · Iron 5%

Peas, Green Frozen, Cooked, Boiled, Drained, Without Salt

Nutrition Facts, Serving Size 1/2 cup (80 g), Per Serving % Daily Value*, Calories 62, Calories from Fat 2, Total Fat 0.2g 0%, Saturated Fat 0.0g 0%, Polyunsaturated Fat 0.1g, Monounsaturated Fat 0.0g, Cholesterol 0mg 0%, Sodium 58mg 2%, Carbohydrates 11.4g 4%, Dietary Fiber 4.4g 18%, Sugars 3.7g, Protein 4.1g, Vitamin A 34% · Vitamin C 13%, Calcium 2% · Iron 7%

Squash, Summer, Zucchini, Includes Skin

Nutrition Facts, Serving Size 1 cup, sliced (180 g), Per Serving % Daily Value*, Calories 29, Calories from Fat 1, Total Fat 0.1g 0%, Saturated Fat 0.0g 0%, Polyunsaturated Fat 0.0g, Monounsaturated Fat 0.0g, Cholesterol 0mg 0%, Sodium 5mg 0%, Carbohydrates 7.1g 2%, Dietary Fiber 2.5g 10%, Sugars 3.0g, Protein 1.2g, Vitamin A 40% · Vitamin C 14%, Calcium 2% · Iron 4%

Brussels Sprouts Cooked, Boiled, Drained, Without Salt

Nutrition Facts, Serving Size 1/2 cup (78 g), Per Serving % Daily Value*, Calories 28, Calories from Fat 4, Total Fat 0.4g 1%, Saturated Fat 0.1g 0%, Polyunsaturated Fat 0.2g, Monounsaturated Fat 0.0g, Cholesterol 0mg 0%, Sodium 16mg 1%, Carbohydrates 5.5g 2%, Dietary Fiber 2.0g 8%, Sugars 1.4g, Protein 2.0g, Vitamin A 12% · Vitamin C 81%, Calcium 3% · Iron 5%

Carrots Cooked, Boiled, Drained, With Salt

Nutrition Facts, Serving Size 1/2 cup slices (78 g), Per Serving % Daily Value*, Calories 27, Calories from Fat 1, Total Fat 0.1g 0%, Saturated Fat 0.0g 0%, Polyunsaturated Fat 0.1g, Monounsaturated Fat 0.0g, Cholesterol 0mg 0%, Sodium 236mg 10%, Carbohydrates 6.4g 2%, Dietary Fiber 2.3g 9%, Sugars 2.7g, Protein 0.6g, Vitamin A 266% · Vitamin C 5%, Calcium 2% · Iron 1%

Mashed Potatoes Whole Milk And Margarine Added

Nutrition Facts, Serving Size 1 cup (210 g), Per Serving % Daily Value*, Calories 237, Calories from Fat 79, Total Fat 8.8g 14%, Saturated Fat 2.0g 10%, Polyunsaturated Fat 2.4g, Monounsaturated Fat 3.9g, Cholesterol 2mg 1%, Sodium 699mg 29%, Carbohydrates 35.5g 12%, Dietary Fiber 3.1g 13%, Protein 4.1g, Vitamin A 8% · Vitamin C 37%, Calcium 5% · Iron 3%

Rice, White, Long-grain, Regular, Cooked

Nutrition Facts, Serving Size 1 cup (158 g), Per Serving % Daily Value*, Calories 205, Calories from Fat 4, Total Fat 0.4g 1%, Saturated Fat 0.1g 1%, Polyunsaturated Fat 0.1g, Monounsaturated Fat 0.1g, Cholesterol 0mg 0%, Sodium 2mg 0%, Carbohydrates 44.5g 15%, Dietary Fiber 0.6g 3%, Sugars 0.1g, Protein 4.3g, Vitamin A 0% · Vitamin C 0%, Calcium 2% · Iron 11%

Rice, Brown, Medium-grain, Cooked

Nutrition Facts, Serving Size 3/4 cup (146 g), Per Serving % Daily Value*, Calories 150, Calories from Fat 9, Total Fat 1.0g 2%, Saturated Fat 0.0g 0%, Polyunsaturated Fat 0.4g, Monounsaturated Fat 0.4g, Cholesterol 0mg 0%, Sodium 0mg 0%, Carbohydrates 32.0g 11%, Dietary Fiber 1.0g 4%, Sugars 0.0g, Protein 3.0g, Vitamin A 0% · Vitamin C 0%, Calcium 0% · Iron 8%

Rolls, Dinner, Plain, Commercially Prepared

(Includes Brown-and-serve)

Nutrition Facts, Serving Size 1 roll (pan, dinner, or small roll) (2″ square, 2″ high) (28 g), Per Serving % Daily Value*, Calories 87, Calories from Fat 16, Total Fat 1.8g 3%, Saturated Fat 0.4g 2%, Polyunsaturated Fat 0.7g, Monounsaturated Fat 0.5g, Cholesterol 1mg 0%, Sodium 150mg 6%, Carbohydrates 14.6g 5%, Dietary Fiber 0.6g 2%, Sugars 1.6g, Protein 3.0g, Vitamin A 0% · Vitamin C 0%, Calcium 5% · Iron 6%

Wine, Table, Red

Nutrition Facts, Serving Size 1 full glass (6.0 fl oz) (177 g),Per Serving % Daily Value*

Calories 150,Calories from Fat 0, Total Fat 0.0g 0%, Saturated Fat 0.0g 0%, Polyunsaturated Fat 0.0g, Monounsaturated Fat 0.0g, Cholesterol 0mg 0%, Sodium 7mg 0%, Carbohydrates 4.6g 2%, Dietary Fiber 0.0g 0%, Sugars 1.1g, Protein 0.1g, Vitamin A 0% · Vitamin C 0%, Calcium 1% · Iron 5%

Wine, Table, White

Nutrition Facts, Serving Size 1 glass (3.5 fl oz) (103 g), Per Serving % Daily Value*

Calories 84, Calories from Fat 0, Total Fat 0.0g 0%, Saturated Fat 0.0g 0%, Polyunsaturated Fat 0.0g, Monounsaturated Fat 0.0g, Cholesterol 0mg 0%, Sodium 5mg 0%, Carbohydrates 2.7g 1%, Dietary Fiber 0.0g 0%, Sugars 1.0g, Protein 0.1g, Vitamin A 0% · Vitamin C 0%, Calcium 1% · Iron 2%

Diet Coke

Nutrition Facts, Serving Size 1 bottle (591 g), Per Serving % Daily Value*

Calories 3, Calories from Fat 0, Total Fat 0.0g 0%, Saturated Fat 0.0g 0%, Cholesterol 0mg 0%, Sodium 70mg 3%, Carbohydrates 0.0g 0%, Dietary Fiber 0.0g 0%, Sugars 0.0g, Protein 0.0g

Coca-Cola classic

Nutrition Facts, Serving Size 8 fl oz (240 g), Per Serving % Daily Value*

Calories 97, Sodium 33mg 1%

Sprite

Nutrition Facts, Serving Size 8 fl oz (240 g), Per Serving % Daily Value*

Calories 96, Sodium 47mg 2%, Carbohydrates 26.0g,

 Tonic Water

Nutrition Facts, Serving Size 1 can or bottle (12 fl oz) (366 g), Per Serving % Daily Value*

Calories 124, Calories from Fat 0, Total Fat 0.0g 0%, Saturated Fat 0.0g 0%, Polyunsaturated Fat 0.0g, Monounsaturated Fat 0.0g, Cholesterol 0mg 0%, Sodium 44mg 2%, Carbohydrates 32.2g 11%, Dietary Fiber 0.0g 0%, Sugars 32.2g, Protein 0.0g, Vitamin A 0% · Vitamin C 0%, Calcium 0% · Iron 0%

Distilled, Gin, Rum, Vodka, Whiskey, 80 Proof

Nutrition Facts, Serving Size 1 jigger 1.5 fl oz (42 g), Per Serving % Daily Value*

Calories 97, Calories from Fat 0, Total Fat 0.0g 0%, Saturated Fat 0.0g 0%, Polyunsaturated Fat 0.0g, Monounsaturated Fat 0.0g, Cholesterol 0mg 0%, Sodium 0mg 0%, Carbohydrates 0.0g 0%, Dietary Fiber 0.0g 0%, Sugars 0.0g, Protein 0.0g, Vitamin A 0% · Vitamin C 0%, Calcium 0% · Iron 0%

 

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