Dinner Nutritional Guide

bbq

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

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%