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Common Backpacking Foods | ||||||||||
Compiled by female half of the Frolicking Dinosaurs | ||||||||||
Breads | Calories | Protein | Carbs | Fiber | Total fat | Saturated | Polyunsaturated | Monounsaturated | Sodium | |
Grams | Grams | Grams | Grams | Fat Grams | Fat Grams | Fat Grams | Mgs. | |||
Bagel - Blueberry - large | 264 | 10.71 | 53.38 | 1.73 | 1.53 | 0.3 | 0.51 | 0.4 | 427 | |
Bagel - Multigrain - large | 231 | 10 | 46.69 | 6.5 | 1.14 | 0.163 | 0.456 | 0.163 | 441 | |
Bagel - Onion - large | 245 | 9.35 | 47.35 | 2.05 | 1.42 | 0.196 | 0.0619 | 0.117 | 475 | |
Bagel - raisin - large | 244 | 8.72 | 49.13 | 2.05 | 1.51 | 0.244 | 0.6 | 0.156 | 287 | |
Bagel - Wheat - large | 254 | 9.27 | 52 | 4 | 1.24 | 0.191 | 0.5 | 0.16 | 454 | |
Bagel - White - large (4 - 41/2") | 245 | 9.35 | 47.53 | 2.05 | 1.42 | 0.2 | 0.6 | 0.12 | 475 | |
Bagel - White - medium (3") | 157 | 6 | 30.44 | 1.31 | 0.9 | 0.125 | 0.4 | 0.075 | 304 | |
Bagel - White - mini (2") | 72 | 2.73 | 13.9 | 0.6 | 0.42 | 0.057 | 0.18 | 0.034 | 139 | |
Bagel - Whole Wheat - large | 235 | 9.77 | 50.18 | 8.32 | 1.3 | 0.22 | 0.5 | 0.2 | 479 | |
Bread - multigrain - slice | 65 | 2.6 | 12.05 | 1.66 | 0.988 | 0.21 | 0.24 | 0.396 | 127 | |
Bread - pumpernickel - slice | 65 | 2.26 | 12.35 | 1.69 | 0.806 | 0.114 | 0.322 | 0.242 | 175 | |
Bread - raisin - slice | 71 | 2.05 | 13.6 | 1.12 | 1.14 | 0.281 | 0.177 | 0.596 | 101 | |
Bread - rye - slice | 67 | 2.21 | 12.56 | 1.51 | 0.858 | 0.163 | 0.208 | 0.341 | 172 | |
Bread - white - slice | 70 | 2.13 | 12.87 | 0.598 | 0.936 | 0.137 | 0.495 | 0.188 | 140 | |
Bread - whole wheat - slice | 69 | 2.72 | 12.91 | 1.93 | 1.18 | 0.257 | 0.281 | 0.47 | 148 | |
Pita - wheat - 6.5" | 232 | 8.9 | 47.43 | 4.48 | 1.21 | 0.189 | 0.481 | 0.164 | 356 | |
Pita - white - 6.5" | 165 | 5.46 | 33.42 | 1.32 | 0.72 | 0.1 | 0.321 | 0.063 | 322 | |
Pita - whole wheat - 6.5" | 226 | 8.33 | 46.75 | 6.29 | 2.21 | 0.346 | 0.9 | 0.3 | 452 | |
Tortilla - 8" - corn | 73 | 1.88 | 15.38 | 1.72 | 0.825 | 0.11 | 0.37 | 0.22 | 53 | |
Tortilla - 8" - flour | 140 | 3.74 | 23.91 | 1.42 | 3.05 | 0.75 | 0.46 | 1.62 | 206 | |
Tortilla - 8" - whole wheat | 108 | 4.37 | 29.69 | 2.81 | 0.678 | 0.116 | 0.282 | 0.084 | 254 | |
Baking | Calories | Protein | Carbs | Fiber | Total fat | Saturated | Polyunsaturated | Monounsaturated | Sodium | |
Mixes & | Grams | Grams | Grams | Grams | Fat Grams | Fat Grams | Fat Grams | Mgs. | ||
Flours | Bisquick mixes: | |||||||||
Complete 3 cheese - 1/3 cup dry mix | 160 | 3 | 22 | 1 | 7 | 2.5 | 350 | |||
Complete Buttermilk - 1/3 cup dry mix | 150 | 3 | 21 | 1 | 6 | 1.5 | 370 | |||
Complete Honey Butter - 1/3 cup | 150 | 2 | 24 | 1 | 5 | 1.5 | 290 | |||
Heart Smart - 1/3 cup dry mix | 140 | 3 | 27 | 1 | 2.5 | 0 | 0.5 | 1.5 | 430 | |
Original - 1/3 cup dry mix | 160 | 3 | 26 | 1 | 5 | 1.5 | 490 | |||
Shake n Pour Pancakes - bottle | 583 | 15.63 | 110.29 | 3.91 | 7.51 | 1.52 | 2.46 | 2.65 | 1887 | |
Muffin Mixes: | ||||||||||
Apple Cinnamon Muffins - pouch | 780 | 12 | 126 | 6 | 24 | 6 | 1260 | |||
Banana Nut Muffins - pouch | 750 | 12 | 130 | 5 | 24 | 6 | 1400 | |||
Blueberry Muffins - pouch | 750 | 12 | 135 | 3 | 17.5 | 6 | 1350 | |||
Chocolate Chip Muffins - pouch | 800 | 12 | 130 | 5 | 25 | 10 | 1500 | |||
Cornbread / Muffins - pouch | 660 | 12 | 144 | 5 | 6 | 0 | 1260 | |||
Lemon Poppy Seed Muffins - pouch | 780 | 12 | 132 | 5 | 20.5 | 7 | 1080 | |||
Triple Berry Muffins - pouch | 750 | 12 | 135 | 4 | 17.5 | 6 | 1350 | |||
Bars | Calories | Protein | Carbs | Fiber | Total fat | Saturated | Polyunsaturated | Monounsaturated | Sodium | |
Grams | Grams | Grams | Grams | Fat Grams | Fat Grams | Fat Grams | Mgs. | |||
Breakfast | All-Bran cereal bar (1.2 oz) | 120 | 2 | 5 | 2.5 | 0.5 | 75 | |||
Apple Fruit & Grain (1.1 oz) | 110 | 2 | 1 | 2 | 1 | 0 | 0.5 | 105 | ||
Fruit & Grain (Sunbelt) (1.4 oz) | 140 | 1 | 1 | 3 | 1 | 80 | ||||
Honey Bunches of Oats bars | 110 | 2 | 1 | 3.5 | 1.5 | 170 | ||||
Multigrain (Entenmanns) (1.3 oz) | 140 | 1 | 25 | 1 | 3 | 1.5 | 110 | |||
NutriGrain (Kellogg) | 140 | 2 | 1 | 3 | 0.5 | 80 | ||||
Oatmeal to go (Quaker) (2.1 oz) | 220 | 4 | 5 | 4 | 1 | 1 | 230 | |||
South Beach High Protein | 140 | 10 | 3 | 5 | 3 | 0.5 | 1.5 | 150 | ||
Tarts (Health Valley) (1.3) | 130 | 2 | 1 | 2 | 0 | 75 | ||||
Zone Perfect bar (1.76 oz) | 210 | 14 | 3 | 7 | 4 | 0 | 280 | |||
Granola | Chewy Granola (Kashi) (1.2 oz) | 120 | 5 | 12 | 4 | 2 | 0.5 | 75 | ||
Fiber One (General Mills) (1.25 oz) | 140 | 2 | 9 | 4 | 1.5 | 0.5 | 1.5 | 90 | ||
Fruit & Nut (Nurigrain) (1.12 oz) | 130 | . | 3 | 4 | 1 | 125 | ||||
Kudos (1 oz) | 130 | 1 | 1 | 5 | 3 | 60 | ||||
Nature Valley Crunchy (1.5 oz) | 90 | 2 | 2 | 6 | 0 | 80 | ||||
Sweet & Salty (Kellogg) (1.1 oz) | 160 | 5 | 2 | 8 | 2.5 | 150 | ||||
Sweet & Salty (NatureValley) (1.2 oz) | 160 | 2 | 1 | 7 | 2.5 | 150 | ||||
Sweet & Salty (Quaker) (1.19 oz) | 150 | |||||||||
TLC (Kashi) (1.2 oz) | 140 | 7 | 9 | 4 | 5 | 0.5 | 115 | |||
Trail Mix (Back to Nature) (1 oz) | 120 | 2 | 2 | 4.5 | 1 | 2.5 | 0 | 60 | ||
Trail Mix (Nature Valley) (1.25 oz) | 140 | 3 | 1 | 4 | 0.5 | 80 | ||||
Nutritional | Adkins Advantage (1.5 oz) | 160 | 11 | 7 | 8 | 4.5 | 110 | |||
Balance (1.76 oz) | 200 | 15 | 1 | 6 | 4 | 190 | ||||
Clif Builder (2.4 oz) | 270 | 20 | 24 | 4 | 8 | 5 | 310 | |||
Clif Energy (2.4) | 250 | 11 | 25 | 4 | 6 | 2 | 210 | |||
Gen-Soy Ultra (1.6 oz) | 150 | 8 | 14 | 3 | 2 | 1 | 120 | |||
Luna (1.69 oz) | 180 | 10 | 27 | 3 | 6 | 3 | 120 | |||
Med-Ex Protein Plus (3 oz) | 320 | 32 | 2 | 9 | 7 | 230 | ||||
NutriPals (Pediasure) (1.69 oz) | 160 | 5 | 3 | 4.5 | 2.5 | 85 | ||||
Powerbar (1.2 to 1.8 oz) | 130 | 8 | 4 | 6 | 3.5 | 140 | ||||
Slimfast high protein (1.69 oz) | 190 | 15 | 2 | 6 | 3 | 200 | ||||
Smart Start (1.42 oz) | 150 | 3 | 2 | 2.5 | 0 | 85 | ||||
Snickers Marathon Protein (2.8 oz) | 290 | 21 | 11 | 9 | 5 | 200 | ||||
South Beach Meal Replace (2.11) | 210 | 19 | 5 | 6 | 3 | 360 | ||||
Special K Protein (1.9 oz) | 190 | 10 | 2 | 5 | 4 | 150 | ||||
Tiger Milk (1.23 oz) | 140 | 6 | 1 | 5 | 2 | 60 | ||||
Zone Perfect Nutrition (1.76 oz) | 210 | 16 | 1 | 7 | 5 | 260 | ||||
Candy | Calories | Protein | Carbs | Fiber | Total fat | Saturated | Polyunsaturated | Monounsaturated | Sodium | |
Grams | Grams | Grams | Grams | Fat Grams | Fat Grams | Fat Grams | Mgs. | |||
3 Musketeers - 1 bar | 260 | 2 | 46 | 1 | 8 | 5 | 110 | |||
Almond Joy - regular size (1.7 oz) | 229 | 2.06 | 28.57 | 2.35 | 13.13 | 8.48 | 0.735 | 3.23 | 72 | |
Baby Ruth - large (2.28 oz) | 313 | 4.87 | 42.4 | 1.88 | 13.76 | 7.99 | 2.15 | 4.2 | 147 | |
Baby Ruth - regular size (1.2 oz) | 164 | 2.55 | 22.18 | 0.986 | 7.2 | 4.18 | 1.12 | 2.2 | 77 | |
Butterfinger - king size | 518 | 13.45 | 70.8 | 2.59 | 20.15 | 11.19 | 3.03 | 6 | 214 | |
Butterfinger - regular size (1.6 oz) | 216 | 5.6 | 29.5 | 1.08 | 8.4 | 4.66 | 1.26 | 2.5 | 89 | |
Butterfinger BBs - small bag | 208 | 5.42 | 28.56 | 1.04 | 8.12 | 4.51 | 1.22 | 2.42 | 86 | |
M & Ms - small bag | 256 | 2.25 | 37.03 | 1.3 | 10.99 | 6.8 | 0.327 | 3.58 | 32 | |
Milky Way - regular size (1.9 oz) | 228 | 2.04 | 38.72 | 0.918 | 8.69 | 4.21 | 324 | 3.25 | 130 | |
Snickers - king size (4 oz) | 541 | 9.04 | 67 | 2.83 | 28 | 10.16 | 5.56 | 11.8 | 300.6 | |
Snickers - regular size (2 oz) | 273 | 4.56 | 33.75 | 1.42 | 14 | 5.13 | 2.8 | 6 | 152 | |
Cereals & | Calories | Protein | Carbs | Fiber | Total fat | Saturated | Polyunsaturated | Monounsaturated | Sodium | |
Grains | Grams | Grams | Grams | Grams | Fat Grams | Fat Grams | Fat Grams | Mgs. | ||
Cereal - average ready to eat - 1 cup | 141 | 3.31 | 32.58 | 3.01 | 0.94 | 0.172 | 0.282 | 0.259 | 306 | |
Couscous - plain - 1 cup | 690 | 24 | 135 | 6 | 6 | 0 | 0 | |||
Cream of Wheat - 1 cup dry / no salt | 651 | 18.87 | 134.39 | 5.7 | 2.49 | 0.42 | 1.38 | 0.342 | 26.7 | |
FlaxSeed - 1 cup - no salt added | 722 | 26.1 | 53.94 | 24.51 | 49.28 | 4.63 | 32.52 | 9.95 | 95.7 | |
Granola - 1 cup | 518 | 16.32 | 58.82 | 11.65 | 27.31 | 5.27 | 11.73 | 8.74 | 26.63 | |
Grits - 1 packet - plain | 95 | 2.36 | 22.07 | 1.32 | 0.272 | 0.028 | 0.084 | 0.39 | 305 | |
Grits - 1 packet -bacon flavor | 98 | 2.76 | 21.66 | 1.48 | 0.462 | 0.067 | 0.179 | 0.118 | 341 | |
Grits - 1 packet -butter flavor | 101 | 2.31 | 20.85 | 1.26 | 1.36 | 0.286 | 0.258 | 0.28 | 323 | |
Grits - 1 packet -cheese flavor | 101 | 2.35 | 20.52 | 1.18 | 1.6 | 0.482 | 0.216 | 0.437 | 522 | |
Grits - 1 packet -ham flavor | 95 | 2.79 | 21.07 | 1.37 | 0.521 | 0.084 | 0.132 | 0.12 | 493 | |
Grits - instant - 1 cup dry/ salted | 431 | 10.22 | 92.45 | 1.86 | 1.39 | 0.186 | 0.592 | 0.337 | 1282 | |
Oatmeal - 1 cup dry - salt added | 484 | 20.34 | 83.97 | 14.3 | 8 | 1.41 | 2.92 | 2.52 | 1336 | |
Oatmeal - 1 packet - Apple/Cinnamon | 128 | 3.29 | 26.94 | 2.59 | 1.46 | 0.3 | 0.6 | 0.518 | 121 | |
Oatmeal - 1 packet - low sodium | 103 | 3.98 | 18.5 | 2.52 | 1.99 | 0.378 | 0.792 | 0.72 | 77.84 | |
Oatmeal - 1 packet - Maple/B Sugar | 160 | 4.35 | 32.71 | 2.71 | 1.85 | 0.336 | 0.778 | 0.649 | 240 | |
Raisin bran - 1 cup | 172 | 5.09 | 43.33 | 7.6 | 1.17 | 0.049 | 0.612 | 0.185 | 351 | |
Wheat germ - 1 cup | 432 | 32.88 | 56.05 | 14.58 | 12.09 | 2.07 | 7.48 | 1.69 | 4.52 | |
Dairy | Calories | Protein | Carbs | Fiber | Total fat | Saturated | Polyunsaturated | Monounsaturated | Sodium | |
Grams | Grams | Grams | Grams | Fat Grams | Fat Grams | Fat Grams | Mgs. | |||
Cheese - 1 oz | 112 | 6.74 | 0.729 | 0 | 9.1 | 5.73 | 0.27 | 2.63 | 171 | |
Cheese - American - 1 oz slice | 94 | 5.66 | 1.84 | 0 | 7.24 | 4.55 | 0.216 | 2.11 | 347 | |
Cheese - parmesan - dry - 1 TBS | 23 | 2.08 | 0.185 | 0 | 1.5 | 0.935 | 0.033 | 0.436 | 93.08 | |
Cheese - parmesan - low-salt - 1 TBS | 23 | 2.08 | 0.185 | 0 | 1.5 | 0.935 | 0.033 | 0.436 | 3.15 | |
Cheese - Velveeta - 1 oz | 85 | 4.56 | 2.74 | 0 | 6.16 | 4.03 | 0 | 0 | 420 | |
Egg - large fresh | 75 | 6.24 | 0.61 | 0 | 5.01 | 1.55 | 0.682 | 1.9 | 63 | |
Egg - powdered - 1 TBSP | 30 | 2.37 | 0.247 | 0 | 2.05 | 0.636 | 0.29 | 0.767 | 26.15 | |
Egg yolk - powdered - 1 TBSP | 27 | 1.37 | 0.144 | 0 | 2.23 | 0.686 | 0.316 | 0.845 | 5.4 | |
Milk - nonfat - powder - 1/2 cup | 122 | 11.93 | 17.74 | 0 | 0.245 | 0.159 | 0.01 | 0.063 | 187 | |
Milk w/ fat - Nido - 1/2 cup | 317 | 16.84 | 24.59 | 0 | 17.09 | 10.71 | 0.426 | 5.07 | 238 | |
Dinners | Calories | Protein | Carbs | Fiber | Total fat | Saturated | Polyunsaturated | Monounsaturated | Sodium | |
Grams | Grams | Grams | Grams | Fat Grams | Fat Grams | Fat Grams | Mgs. | |||
Hormel | Chicken & Dumplings | 260 | 13 | 1 | 8 | 2 | 0 | 1140 | ||
compleats | Chicken & Noodles | 240 | 15 | 2 | 8 | 4 | 0 | 1400 | ||
All are | Chicken & Rice | 280 | 11 | 1 | 11 | 3.5 | 0 | 1170 | ||
10 to 12 ozs | Chicken Breast & Dressing | 280 | 23 | 4 | 5 | 2 | 0 | 860 | ||
Chicken Breast / Gravy/ mashed potatoes | 210 | 21 | 3 | 3 | 1 | 0 | 780 | |||
Salisbury Steak with sliced potatoes & gravy | 280 | 16 | 3 | 11 | 5 | 0 | 1470 | |||
Tuna Casserole w/ Pasta & Veggies | 250 | 20 | 2 | 8 | 4 | 0 | 880 | |||
Turkey & Dressing with Gravy | 280 | 20 | 3 | 8 | 2.5 | 0 | 1120 | |||
Dried | Calories | Protein | Carbs | Fiber | Total fat | Saturated | Polyunsaturated | Monounsaturated | Sodium | |
Mixtures | Grams | Grams | Grams | Grams | Fat Grams | Fat Grams | Fat Grams | Mgs. | ||
Falafel - dry - 1 cup | 460 | 28 | 100 | 8 | 8 | 0 | 760 | |||
Hummus - dry - 1 cup | 460 | 24 | 56 | 12 | 16 | 2 | 1520 | |||
Tabouli - dry - 3/4 cup | 150 | 6 | 33 | 9 | 1 | 0 | 210 | |||
Drink | Calories | Protein | Carbs | Fiber | Total fat | Saturated | Polyunsaturated | Monounsaturated | Sodium | |
Mixes | Grams | Grams | Grams | Grams | Fat Grams | Fat Grams | Fat Grams | Mgs. | ||
Cocoa mix (add water) envelope | 113 | 1.89 | 23.78 | 1 | 1.14 | 0.675 | 0.376 | 0.375 | 143 | |
Instant Breakfast - 1 envelope | 130 | 5 | 27 | 0 | 1 | 0.5 | 120 | |||
Instant Breakfast Complete Nutritional Drink - 1 envelope | 220 | 5 | 1 | 1 | 0.5 | 80 | ||||
Tang - 1 tbsp dry (8 oz of water) | 120 | 0 | 30.48 | 0.2 | 0 | 0 | 10 | |||
Whey Protein - chocolate - 1 oz | 120 | 24 | 3 | 0 | 1 | 0.5 | 60 | |||
Freeze | Calories | Protein | Carbs | Fiber | Total fat | Saturated | Polyunsaturated | Monounsaturated | Sodium | |
Dried | Breakfast: | Grams | Grams | Grams | Grams | Fat Grams | Fat Grams | Fat Grams | Mgs. | |
Foods | Cooked Eggs w/Bacon (2.25oz) | 330 | 25 | 13 | <1 | 20 | 6 | 1050 | ||
from | Cooked Eggs/Ham/Peppers (2.54 oz) | 370 | 28 | 15 | 1 | 22 | 7 | 1310 | ||
Mountain | Cooked Scrambled Eggs (2.12oz) | 310 | 23 | 14 | 0 | 18 | 5 | 1040 | ||
House | Granola w/ Blueberries & Milk (4 oz) | 510 | 14 | 73 | 9 | 18 | 8 | 110 | ||
Pork Sausage Patties (1.55 oz) | 220 | 25 | 2 | 0 | 13 | 4.5 | 1050 | |||
Single Serving: | ||||||||||
Beef Stew (2.68 oz) | 330 | 20 | 37 | 4 | 12 | 2.5 | 1520 | |||
Beef Stroganoff (3 oz) | 390 | 17 | 46 | 2 | 16 | 6 | 1320 | |||
Lasagna w/Meat Sauce (3 oz) | 380 | 20 | 46 | 3 | 15 | 6 | 730 | |||
Pasta Primavera (3 oz) | 380 | 14 | 52 | 3 | 12 | 7 | 1420 | |||
Rice & Chicken (4 oz) | 510 | 14 | 74 | 3 | 17 | 3 | 1840 | |||
Spaghetti w/Meat & Sauce (2.8 oz) | 340 | 17 | 46 | 3 | 10 | 4.5 | 990 | |||
Sweet & Sour Pork w/Rice (3.8 oz) | 480 | 18 | 70 | 3 | 14 | 4.5 | 1330 | |||
Turkey Tetrazzini (2.68 oz) | 350 | 20 | 37 | 2 | 13 | 2.5 | 1170 | |||
Double - Servings: | ||||||||||
Beef Stew (4.3 oz) | 500 | 38 | 56 | 6 | 14 | 3 | 2540 | |||
Beef Stroganoff (4.8 oz) | 620 | 26 | 34 | 4 | 24 | 9 | 2280 | |||
Beef Teriyaki (5.75 oz) | 640 | 34 | 112 | 8 | 8 | 2 | 2380 | |||
Chicken ala King & Noodles (6.35 oz) | 800 | 46 | 88 | 6 | 30 | 7 | 2620 | |||
Chicken Polynesian (4.66 oz) | 540 | 22 | 88 | 2 | 12 | 3 | 2020 | |||
Chicken Stew (4.8 oz) | 600 | 34 | 66 | 8 | 22 | 5 | 2740 | |||
Chicken Teriyaki (5.01 oz) | 560 | 28 | 94 | 6 | 8 | 3 | 2480 | |||
Chili Mac w/Beef (4.8 oz) | 560 | 28 | 78 | 10 | 16 | 6 | 1740 | |||
Flame Broiled Beef Patty w/Mashed Potatoes (3.95 oz) | 460 | 38 | 52 | 6 | 10 | 5 | 1660 | |||
Grilled Chicken Breasts w/Mashed Potatoes (4.09 oz) | 400 | 48 | 38 | 1 | 6 | 3 | 1680 | |||
Jamaican Chicken & Rice (5.5 oz) | 660 | 30 | 100 | 10 | 7 | 2 | 1120 | |||
Lasagna w/Meat Sauce (4.8 oz) | 620 | 38 | 66 | 4 | 22 | 9 | 1460 | |||
Mac and Cheese (6.81 oz) | 940 | 44 | 90 | 2 | 46 | 24 | 3080 | |||
Mexican Rice & Chicken ( 5.4 oz) | 640 | 40 | 88 | 12 | 14 | 4 | 1840 | |||
Noodles & Chicken (4.73 oz) | 540 | 24 | 82 | 4 | 12 | 4 | 2460 | |||
Oriental Chicken/Vegetables (5.36 oz) | 560 | 32 | 94 | 6 | 7 | 2 | 2640 | |||
Pasta Primavera (4.8 oz) | 600 | 24 | 80 | 6 | 20 | 12 | 2500 | |||
Potatoes 'n Beef (4.34 oz) | 520 | 26 | 72 | 12 | 14 | 3 | 1800 | |||
Potatoes 'n Cheese (4.37 oz) | 480 | 22 | 78 | 6 | 9 | 5 | 1560 | |||
Rice & Chicken (6.38 oz) | 820 | 22 | 118 | 4 | 28 | 5 | 2960 | |||
Seafood Chowder (4.44 oz) | 560 | 38 | 56 | 2 | 22 | 14 | 2180 | |||
Spaghetti w/Meat & Sauce (4.51 oz) | 560 | 32 | 72 | 4 | 14 | 6 | 1440 | |||
Sweet & Sour Pork w/Rice (6.1 oz) | 760 | 30 | 112 | 6 | 20 | 7 | 2060 | |||
Turkey Tetrazzini (4.27 oz) | 540 | 32 | 58 | 4 | 20 | 4 | 2100 | |||
Vegetable Lasagna (3.74 oz) | 420 | 20 | 70 | 12 | 6 | 2 | 900 | |||
Wild Rice/Mushroom Pilaf (5.08 oz) | 580 | 18 | 104 | 6 | 10 | 6 | 1560 | |||
Pro-Pak | ||||||||||
Beef Stew (4 oz) | 480 | 36 | 54 | 6 | 13 | 2.5 | 2390 | |||
Beef Stroganoff (4 oz) | 520 | 21 | 62 | 3 | 21 | 7 | 1920 | |||
Chicken Teriyaki (4 oz) | 460 | 23 | 76 | 4 | 7 | 2 | 2010 | |||
Chili Mac w/Beef (4 oz) | 500 | 26 | 61 | 14 | 15 | 6 | 1980 | |||
Lasagna w/Meat Sauce (4 oz) | 520 | 32 | 56 | 3 | 19 | 8 | 1240 | |||
Mexican Rice & Chicken (4.06 oz) | 480 | 30 | 65 | 9 | 11 | 3 | 1370 | |||
Pasta Primavera (4 oz) | 500 | 21 | 67 | 4 | 16 | 10 | 2120 | |||
Rice & Chicken w/Rice (4.5 oz) | 560 | 18 | 85 | 3 | 16 | 3 | 2120 | |||
Spaghetti w/Meat & Sauce (4 oz) | 490 | 29 | 65 | 4 | 13 | 5 | 1290 | |||
Sweet & Sour Pork (4.41 oz) | 550 | 21 | 81 | 4 | 15 | 5 | 1490 | |||
Vegetables: | ||||||||||
Corn (1.48 oz) | 180 | 6 | 32 | 4 | 3 | 0 | 0 | |||
Green Beans (0.42 oz) | 50 | 2 | 8 | 4 | 0 | 0 | 0 | |||
Green Peas (1.41 oz) | 160 | 10 | 26 | 10 | 0 | 0 | 140 | |||
Desserts: | ||||||||||
Apple Fruit Snacks (1 oz) | 110 | 0 | 26 | 3 | 0.5 | 0 | 26 | |||
Banana Fruit Snacks (1.7 oz) | 170 | 2 | 43 | 4 | 1 | 0 | 43 | |||
Blueberry Cheesecake (6.91 oz) | 840 | 28 | 148 | 2 | 16 | 10 | 148 | |||
Ice Cream Sandwich (1.13 oz) | 170 | 2 | 25 | 1 | 7 | 3 | 25 | |||
Mango Fruit Snacks (1 oz) | 110 | 0 | 26 | 3 | 0 | 0 | 26 | |||
Neapolitan Ice Cream (0.75 oz) | 120 | 2 | 15 | 0 | 6 | 4 | 50 | |||
Raspberry Crumble (5.15 oz) | 640 | 4 | 124 | 12 | 12 | 2 | 124 | |||
Strawberry Fruit Snacks (1 oz) | 100 | 1 | 25 | 5 | 0 | 0 | 25 | |||
Fruits, | Calories | Protein | Carbs | Fiber | Total fat | Saturated | Polyunsaturated | Monounsaturated | Sodium | |
Dried | Grams | Grams | Grams | Grams | Fat Grams | Fat Grams | Fat Grams | Mgs. | ||
Apple - dry - 1 oz | 100 | 0 | 26 | 3 | 0 | 0 | 35 | |||
Apricot - dry - 1 oz | 90 | 1 | 23 | 3 | 0 | 0 | 0 | |||
Banana - dry - 1 oz | 100 | 1 | 25 | 2 | 0.5 | 0 | 0 | |||
Cranberries - dry - 1 oz | 150 | 1 | 35 | 11 | 2.5 | 0 | 5 | |||
Date - dry - 1 date | 23 | 0.164 | 6.1 | 0.623 | 0.0374 | 0.0159 | 0.0025 | 0.0124 | 0 | |
Figs - dry - 1 fig | 49 | 0.579 | 12.42 | 2.32 | 0.222 | 0.0445 | 0.106 | 0.049 | 2 | |
Fig bar - 1 bar | 56 | 0.592 | 11.34 | 0.736 | 1.17 | 0.18 | 0.444 | 0.48 | 56 | |
Mango - dry - 1 oz | 90 | 1 | 24 | 3 | 0 | 0 | 0 | |||
Papaya - dry - 1 strip | 59 | 0.929 | 14.94 | 2.74 | 0.213 | 0.0655 | 0.0472 | 0.0579 | 5 | |
Pineapple - dry - 1 oz | 100 | 1 | 25 | 1 | 0.5 | 0 | 0 | |||
Prune - dry - 1 prune | 20 | 0.219 | 5.27 | 0.596 | 0.044 | 0.0034 | 0.004 | 0.0286 | 0 | |
Raisins - 2 ozs | 84 | 0.902 | 22.16 | 1.12 | 0.129 | 0.042 | 0.0378 | 0.005 | 3 | |
Strawberries - dry - 1 oz | 450 | 3 | 35 | 3 | 2 | 0 | 5 | |||
Meats | Calories | Protein | Carbs | Fiber | Total fat | Saturated | Polyunsaturated | Monounsaturated | Sodium | |
Grams | Grams | Grams | Grams | Fat Grams | Fat Grams | Fat Grams | Mgs. | |||
Beef | Beef - corned - canned - 12 oz | 851 | 92.19 | 0 | 0 | 50.79 | 21.02 | 2.14 | 20.28 | 3422 |
Beef - corned - canned - 7 oz | 496 | 53.78 | 0 | 0 | 29.63 | 12.26 | 1.25 | 11.83 | 1996 | |
Beef - dried - 2.5 oz jar | 109 | 22.08 | 1.96 | 0 | 1.38 | 0.674 | 0.596 | 0.05 | 1981 | |
Beef - roast - canned - 5 oz | 317 | 35.44 | 0 | 0 | 18.43 | 7.24 | 0.61 | 7.92 | 85 | |
Beef Jerky - 1 cup pieces | 369 | 29.88 | 9.9 | 1.32 | 23.04 | 9.77 | 0.91 | 10.17 | 1992 | |
Fish | Calories | Protein | Carbs | Fiber | Total fat | Saturated | Polyunsaturated | Monounsaturated | Sodium | |
Grams | Grams | Grams | Grams | Fat Grams | Fat Grams | Fat Grams | Mgs. | |||
Albacore - water - pouch - 3 oz | 100 | 20 | 0 | 0 | 1.5 | 0 | 380 | |||
Albacore - water - pouch - 7.1 oz | 210 | 34 | 0 | 0 | 3.5 | 0 | 745 | |||
Clams - 2.5 oz pouch | 40 | 7 | 1 | 0 | 0.5 | 0 | 360 | |||
Clams - 6.5 oz can | 120 | 15 | 6 | 0 | 2 | 0 | 1110 | |||
Crab - pouch 3.53 oz | 40 | 9 | 1 | 0 | 0 | 0 | 500 | |||
Crab - imitation - 3.53 pouch | 40 | 3 | 1 | 0 | 0 | 0 | 360 | |||
Crab - canned - 6 oz | 90 | 21 | 2 | 0 | 0 | 0 | 400 | |||
Fish Steaks - 3.75 oz tin | 140 | 18 | 1 | 1 | 6 | 2 | 860 | |||
Oysters - smoked - 2.3 oz pouch | 140 | 10 | 0 | 0 | 8 | 2 | 280 | |||
Oysters - smoked - oil - 3.75 oz tin | 170 | 10 | 8 | 0 | 8 | 2 | 280 | |||
Oysters - teriyaki - 3.75 oz tin | 120 | 12 | 1 | 0 | 3 | 1 | 470 | |||
Oysters - canned - 8 oz | 160 | 14 | 6 | 0 | 6 | 2 | 440 | |||
Salmon - boneless - pouch 3 oz | 90 | 15 | 0 | 0 | 3 | 1 | 420 | |||
Salmon - boneless - pouch 7.1 oz | 210 | 35 | 0 | 0 | 7 | 3.5 | 980 | |||
Salmon - honey BBQ - pouch - 5.25oz | 200 | 25 | 18 | 0 | 3 | 0.5 | 920 | |||
Salmon - orange - pouch - 5.25oz | 170 | 25 | 14 | 0 | 1.5 | 0.5 | 470 | |||
Salmon - garlic - pouch - 5.25oz | 150 | 25 | 8 | 0 | 2 | 0.5 | 720 | |||
Salmon - canned - water - 7 oz | 315 | 42 | 17.5 | 0 | 15 | 6 | 945 | |||
Salmon - canned - water - 14 oz | 630 | 84 | 35 | 0 | 30 | 12 | 1890 | |||
Salmon - smoked - pouch - 5.25 oz | 120 | 21 | 0 | 0 | 3.5 | 1 | 490 | |||
Sardines - water - 3.75 oz tin | 100 | 13 | 2 | 0 | 4 | 2 | 430 | |||
Sardines - hot sauce - 3.75 oz tin | 130 | 17 | 2 | 2 | 6 | 2 | 490 | |||
Sardines - oil - 3.75 oz tin | 190 | 12 | 2 | 0 | 14 | 6 | 430 | |||
Sardines - mustard - 3.75 oz tin | 150 | 17 | 2 | 2 | 8 | 4 | 490 | |||
Sardines - tomato - 3.75 oz tin | 130 | 17 | 2 | 2 | 6 | 2 | 490 | |||
Shrimp - pouch - 3.53 oz | 55 | 12 | 1 | 0 | 0.5 | 0 | 500 | |||
Shrimp - canned - 4 oz | 90 | 20 | 2 | 0 | 1 | 0 | 1000 | |||
Tuna - pouch - 3 oz - oil | 168 | 24.78 | 0 | 0 | 6.98 | 1.3 | 2.45 | 2.51 | 301 | |
Tuna - water - pouch - 3 oz | 90 | 20 | 0 | 0 | 1 | 0.199 | 0.287 | 0.135 | 380 | |
Tuna - water - pouch - 7.1 oz | 210 | 45.5 | 0 | 0 | 3.5 | 875 | ||||
Calories | Protein | Carbs | Fiber | Total fat | Saturated | Polyunsaturated | Monounsaturated | Sodium | ||
Pork | Grams | Grams | Grams | Grams | Fat Grams | Fat Grams | Fat Grams | Mgs. | ||
Bacon - cooked - slice | 46 | 2.44 | 0.047 | 0 | 3.94 | 1.39 | 0.465 | 1.9 | 128 | |
Ham - canned - 5oz | 269 | 24.05 | 0.03 | 0 | 18.41 | 6.02 | 2.08 | 8.76 | 1758 | |
Ham - canned - 16oz | 862 | 76.98 | 0.1 | 0 | 58.92 | 19.28 | 6.67 | 28.03 | 5624 | |
Ham - pouch - 4oz | 216 | 19.24 | 0.02 | 0 | 14.73 | 4.82 | 1.67 | 7.01 | 1406 | |
Ham - deviled or potted - 3oz can | 284 | 10.62 | 1.78 | 0 | 25.76 | 9.17 | 12.15 | 3.03 | 1096 | |
Pork jerky - 1 cup pieces | 519 | 66.78 | 0 | 0 | 25.96 | 8.94 | 3.15 | 11.67 | 3622 | |
Poultry | Chicken - canned - 5oz | 230 | 31.62 | 1 | 0 | 10.13 | 2.81 | 2.47 | 4.1 | 169 |
Chicken - pouch - 7oz | 245 | 49 | 0 | 0 | 5.25 | 0 | 735 | |||
Chicken Breast - canned - 5oz | 120 | 26 | 0 | 0 | 0 | 0 | 400 | |||
Turkey - canned - 5 oz | 203 | 29.6 | 0 | 0 | 8.57 | 2.5 | 2.19 | 2.83 | 584 | |
Spam | Spam - 7 oz | 603 | 25.64 | 2.86 | 0 | 54.63 | 20.07 | 5.76 | 27.03 | 2761 |
Spam - 12 oz | 1034 | 43.95 | 4.91 | 0 | 93.64 | 34.41 | 9.88 | 46.33 | 4734 | |
Spam - Lite - 7 oz | 377 | 29.85 | 2.65 | 0 | 27.24 | 8.92 | 2.86 | 13.76 | 2023 | |
Sausages | Pepperoni - 10" v 1 3/8" | 1170 | 51.08 | 10.14 | 3.8 | 101.1 | 40.391 | 47.8 | 6.614 | 4488 |
Pepperoni - sliced - 1 cup | 507 | 21.39 | 2.9 | 0 | 44.85 | 16.45 | 4.46 | 21.53 | 2081 | |
Summer sausage - 6 oz | 608 | 29.32 | 5.59 | 0 | 51.12 | 19.337 | 21.79 | 2.016 | 2184 | |
Vienna - Chicken - 7 sausages | 288 | 14.48 | 7.59 | 0 | 21.28 | 6.205 | 9.498 | 4.525 | 1534 | |
Vienna - mixed meat - 7 sausages | 260 | 12 | 3 | 0 | 22 | 8 | 1095 | |||
Venison | Venison Jerky - 4" strip | 48 | 4.75 | 2.07 | 0 | 2.16 | 0.846 | 0.283 | 0.885 | 410 |
Meat | Calories | Protein | Carbs | Fiber | Total fat | Saturated | Polyunsaturated | Monounsaturated | Sodium | |
Substitute | Grams | Grams | Grams | Grams | Fat Grams | Fat Grams | Fat Grams | Mgs. | ||
Bacon bits (TVP) - 1 TBS | 31 | 2.24 | 2 | 0.714 | 1.81 | 0.284 | 0.948 | 0.436 | 124 | |
Bacon bits (TVP) - 1 cup | 497 | 35.84 | 32.03 | 11.42 | 29.01 | 4.54 | 15.17 | 6.97 | 1982 | |
Bacon slice (TVP) - 1 slice | 16 | 0.53 | 0.32 | 0.1 | 1.48 | 0.231 | 0.335 | 0.772 | 73 | |
Hamburger mix - soy only - 1 cup | 505 | 50.51 | 39.76 | 13 | 16.84 | 2.028 | 3.116 | 6.644 | 1551 | |
Hamburger - soy/veggies - 1 patty | 127 | 12.72 | 9.51 | 3.3 | 4.24 | 0.51 | 0.785 | 1.673 | 390 | |
Sausage - 1 patty | 98 | 7 | 4 | 1 | 7 | 1 | 337 | |||
TVP - unflavored - 1 cup | 224 | 31.97 | 26.09 | 11.9 | 0.83 | 0.09 | 0.141 | 0.362 | 14 | |
TVP - beef - 1 cup | 376 | 39.72 | 6.12 | 6 | 21.39 | 3.058 | 4.581 | 12.219 | 1191 | |
TVP - chicken - 1 cup | 376 | 39.72 | 6.12 | 6 | 21.39 | 3.058 | 4.581 | 12.219 | 1191 | |
Nuts & | Calories | Protein | Carbs | Fiber | Total fat | Saturated | Polyunsaturated | Monounsaturated | Sodium | |
Nut | Grams | Grams | Grams | Grams | Fat Grams | Fat Grams | Fat Grams | Mgs. | ||
Butters | Almonds raw (1 oz) about 22 nuts | 164 | 6.03 | 5.6 | 3.35 | 14.36 | 1.1 | 3.46 | 9.12 | 0.284 |
Almonds - dry-roasted/salted - 1 cup | 824 | 30.48 | 26.62 | 16.28 | 72.91 | 5.58 | 17.46 | 46.45 | 468 | |
Almonds - roasted/salted - 1 cup | 953 | 33.33 | 27.76 | 16.49 | 86.63 | 6.6 | 21.23 | 54.63 | 532 | |
Brazil nuts - unsalted - 1 cup | 918 | 20.08 | 17.92 | 7.56 | 92.71 | 22.62 | 33.78 | 32.22 | 2.8 | |
Cashews - salted - 1 cup | 749 | 20.99 | 37.08 | 4.94 | 62.67 | 12.38 | 10.6 | 36.94 | 814 | |
Chestnuts - unsalted - 1 cup | 350 | 4.35 | 75.73 | 7.29 | 3.15 | 0.592 | 1.24 | 1.09 | 2.86 | |
Hazelnuts(Filberts) - unsalted - 1 cup | 848 | 20.18 | 22.55 | 13.1 | 82.01 | 6.03 | 10.69 | 61.66 | 0 | |
Hickory Nuts - unsalted - 1 cup | 788 | 15.26 | 21.9 | 7.68 | 77.24 | 8.45 | 26.26 | 39.13 | 1.2 | |
Mixed w/ peanuts - salted - 1 cup | 876 | 23.8 | 30.4 | 12.78 | 80 | 12.39 | 18.88 | 45 | 926 | |
Mixed w/o peanuts - salted - 1 cup | 886 | 22.35 | 32.07 | 7.92 | 80.88 | 13.09 | 16.49 | 47.72 | 1008 | |
Peanut Butter - 1 TBSP | 95 | 4.03 | 3.08 | 0.944 | 8.16 | 1.66 | 2.21 | 3.88 | 75 | |
Peanut Butter - low fat - 1 TBSP | 94 | 4.66 | 6.44 | 0.0936 | 6.12 | 1.33 | 1.85 | 2.91 | 97 | |
Peanut Butter - low salt - 1 TBSP | 94 | 4.03 | 3.08 | 0.994 | 8.16 | 1.66 | 2.21 | 3.88 | 2.72 | |
Peanut Butter - reduced salt - 1 TBSP | 94 | 3.84 | 3.46 | 1.06 | 7.98 | 1.53 | 2.3 | 3.77 | 32.48 | |
Peanuts - dry roast -unsalted - 1 cup | 837 | 37.94 | 27.26 | 13.25 | 70.99 | 9.85 | 22.44 | 35.23 | 8.76 | |
Peanuts - dry roasted -salted - 1 cup | 837 | 37.94 | 27.26 | 13.25 | 70.99 | 9.85 | 22.44 | 35.23 | 624 | |
Peanuts - honey roast - 1 cup | 742 | 31.29 | 36.82 | 10.92 | 58.45 | 8.11 | 18.47 | 29 | 514 | |
Peanuts - roasted -salted - 1 cup | 854 | 34.57 | 31.4 | 11.68 | 72.5 | 10.06 | 22.91 | 35.97 | 1187 | |
Peanuts - roasted -unsalted - 1 cup | 854 | 34.57 | 31.4 | 11.68 | 72.5 | 10.06 | 22.91 | 35.97 | 8.76 | |
Pecans - unsalted - 1 cup | 746 | 9.9 | 14.97 | 10.37 | 77.73 | 6.67 | 23.32 | 44.03 | 0 | |
Pine Nuts - unsalted - 1 cup | 769 | 32.64 | 19.34 | 6.12 | 68.95 | 10.6 | 29.03 | 26.94 | 5.44 | |
Pistachio - roasted -salted - 1 cup | 329 | 12.32 | 15.74 | 5.97 | 23.52 | 3.2 | 8.02 | 13.97 | 247 | |
Pistachio - roasted -unsalted - 1 cup | 329 | 12.32 | 15.74 | 5.97 | 23.52 | 3.2 | 8.02 | 13.97 | 5.8 | |
Walnut - 1 cup | 785 | 18.28 | 16.45 | 8.04 | 78.25 | 7.35 | 56.61 | 10.72 | 2.4 | |
Walnut - honey roast - 1 cup | 687 | 14.43 | 26.87 | 6.49 | 63.35 | 6.2 | 45.05 | 9.49 | 28.7 | |
Oils & | Calories | Protein | Carbs | Fiber | Total fat | Saturated | Polyunsaturated | Monounsaturated | Sodium | |
Fats | Grams | Grams | Grams | Grams | Fat Grams | Fat Grams | Fat Grams | Mgs. | ||
Butter - 2 tbsp | 204 | 0.241 | 0.017 | 0 | 23.04 | 14.34 | 0.855 | 6.65 | 235 | |
Corn oil - 2 tbsp | 240 | 0 | 0 | 0 | 27.2 | 3.45 | 15.97 | 6.58 | 0 | |
Margarine - liquid - 2 tbsp | 205 | 0.54 | 0 | 0 | 22.89 | 3.75 | 10.17 | 7.98 | 222 | |
Margarine -solid - 2 tbsp | 155 | 0.172 | 0 | 0 | 17.39 | 3.05 | 5.38 | 8.05 | 284 | |
Olive oil - 2 tbsp | 239 | 0 | 0 | 0 | 27 | 3.65 | 2.27 | 19.9 | 0 | |
Pasta | Calories | Protein | Carbs | Fiber | Total fat | Saturated | Polyunsaturated | Monounsaturated | Sodium | |
Grams | Grams | Grams | Grams | Fat Grams | Fat Grams | Fat Grams | Mgs. | |||
Mac & Cheese - dry box | 370 | 16.2 | 67.9 | 2.1 | 3.7 | 1.8 | 820 | |||
Mac & Cheese - liquid cheese - box | 1285 | 48.53 | 179.53 | 7.94 | 40.02 | 22.93 | 2.97 | 10.9 | 2819 | |
Pasta - all except egg - 4 ozs | 449 | 15.71 | 90.15 | 5.41 | 2.13 | 0.302 | 0.868 | 0.251 | 743 | |
Pasta - egg noodles - 4 ozs | 391 | 13.98 | 73.09 | 3.24 | 4.33 | 0.912 | 1.2 | 1.27 | 705 | |
Ramen noodles - 1 pack | 190 | 3.91 | 27.51 | 3.91 | 7.18 | 3.2 | 0.43 | 2.71 | 487 | |
Chicken Helper Meals: | ||||||||||
Fettuccine Alfredo | 700 | 20 | 125 | 7 | 15 | 1 | 3500 | |||
Teriyaki | 800 | 20 | 180 | 4 | 6 | 0 | 4250 | |||
Knorr sides plus veggies: | ||||||||||
Alfredo Pasta Primavera | 620 | 16 | 36 | |||||||
Cheddar Rice- Broccoli/ Carrots | 600 | 14 | 22 | |||||||
Chicken Rice - Harvest veggies | 640 | 16 | 24 | |||||||
Garlic, olive oil, broccoli | 640 | 20 | 30 | |||||||
Southwestern style rice - veggies | 620 | 16 | 24 | |||||||
Teriyaki Noodles / Asian Veggies | 680 | 18 | 28 | |||||||
Hamburger Helper meals: | ||||||||||
Bacon Cheeseburger | 950 | 25 | 170 | 5 | 15 | 5 | 3750 | |||
Cheeseburger | 888 | 24.75 | 144.68 | 0 | 23.4 | 6.34 | 4568 | |||
Cheesy Enchilada | 850 | 15 | 185 | 2 | 7.5 | 0 | 3000 | |||
Cheesy Hashbrowns | 850 | 15 | 185 | 10 | 5 | 2.5 | 1900 | |||
Four cheese Lasagna | 650 | 20 | 140 | 6 | 5 | 0 | 3800 | |||
Philly Cheesesteak | 700 | 20 | 120 | 5 | 17.5 | 5 | 3500 | |||
Spaghetti | 650 | 20 | 130 | 7 | 6 | 0 | 4050 | |||
Stroganoff | 650 | 20 | 130 | 7 | 6 | 3 | 3900 | |||
Lipton Pasta Sides | ||||||||||
Alfredo - whole grain | 660 | 18 | 76 | 2 | 14 | 6 | 1840 | |||
Beef | 540 | 16 | 82 | 4 | 6 | 1 | 1660 | |||
Beef Lo Mein | 440 | 16 | 90 | 2 | 5 | 1 | 1800 | |||
Bow Ties with Cheese | 440 | 16 | 76 | 2 | 9 | 4 | 1580 | |||
Butter | 600 | 16 | 80 | 2 | 16 | 6 | 1580 | |||
Chicken | 540 | 14 | 86 | 2 | 4 | 0 | 1340 | |||
Creamy Garlic Shells | 700 | 16 | 94 | 2 | 10 | 6 | 1700 | |||
Fiesta Jalapeno Jack | 640 | 16 | 88 | 4 | 5 | 2 | 1020 | |||
Fiesta Nacho | 640 | 16 | 88 | 2 | 5 | 2 | 1380 | |||
Parmesan | 640 | 16 | 78 | 2 | 9 | 5 | 1500 | |||
Sour Cream & Chive | 560 | 14 | 88 | 2 | 17 | 6 | 1680 | |||
Stroganoff | 420 | 13 | 34 | 2 | 7 | 3 | 1700 | |||
Teriyaki Noodles | 500 | 16 | 98 | 0 | 16 | 0 | 70 | |||
Thai Sesame Noodles | 460 | 16 | 84 | 4 | 7 | 2 | 1640 | |||
Pasta Roni: | ||||||||||
Angel Hair Pasta Parmesan Cheese | 500 | 17.5 | 90 | 5 | 10 | 5 | 1800 | |||
Angel Hair Pasta with Herbs | 570 | 17.5 | 95 | 5 | 6 | 2 | 1500 | |||
Angel Hair Primavera | 500 | 17.5 | 88 | 5 | 12.5 | 6 | 2170 | |||
Butter & Garlic | 450 | 17.5 | 110 | 5 | 6 | 2.5 | 1700 | |||
Butter & Herb Italiano | 570 | 21 | 111 | 6 | 7.5 | 3 | 2280 | |||
Chicken | 470 | 17.5 | 56 | 5 | 5 | 2.5 | 2350 | |||
Chicken & Garlic | 570 | 15 | 123 | 3 | 1.2 | 0 | 2240 | |||
Creamy Four Cheese | 630 | 18 | 111 | 3 | 15 | 7.5 | 2240 | |||
Creamy Garlic | 600 | 21 | 108 | 6 | 12 | 6 | 2160 | |||
Creamy Parmesano | 500 | 17.5 | 110 | 5 | 6 | 2.5 | 1350 | |||
Fettuccine Alfredo | 500 | 18 | 88 | 4 | 12 | 6 | 1820 | |||
Garlic & Olive Oil Vermicelli | 480 | 18 | 94 | 4 | 6 | 2 | 1760 | |||
Garlic Alfredo | 500 | 16 | 88 | 4 | 12 | 6 | 1980 | |||
Herb & Butter | 720 | 15 | 156 | 3 | 4.5 | 1.5 | 3210 | |||
Italian Cheese & Herb | 670 | 15 | 125 | 2.5 | 15 | 7.5 | 1800 | |||
Olive Oil & Italian Herb | 500 | 20 | 110 | 5 | 6 | 2.5 | 1900 | |||
Parmesan & Romano Cheese | 530 | 12.5 | 100 | 2.5 | 7.5 | 4 | 1850 | |||
Parmesan & Romano Cheese | 525 | 12.5 | 100 | 2.5 | 7.5 | 4 | 1850 | |||
Parmesan Chicken | 675 | 15 | 120 | 7.5 | 11 | 4.5 | 2850 | |||
Savory Whole Grain Blends Chicken & Herb Classico | 380 | 12 | 82 | 8 | 3 | 0 | 1520 | |||
Savory Whole Grain Blends Roasted Garlic Italiano | 420 | 12 | 82 | 6 | 5 | 1 | 1520 | |||
Tomato Parmesan | 570 | 17.5 | 90 | 7.5 | 9 | 4 | 2100 | |||
Tuna Helper: | ||||||||||
Au Gratin - box | 1000 | 0 | 175 | 5 | 20 | 5 | 3900 | |||
Creamy Parmesan - box | 900 | 0 | 155 | 0 | 15 | 5 | 3900 | |||
Garden Cheddar - box | 950 | 30 | 165 | 5 | 20 | 5 | 4250 | |||
Tetrazzini - box | 800 | 0 | 150 | 10 | 12.5 | 5 | 3600 | |||
Zatarain's: | ||||||||||
Alfredo | 700 | 25 | 110 | 0 | 17.5 | 7.5 | 3400 | |||
Gumbo | 600 | 20 | 115 | 10 | 2.5 | 0 | 3450 | |||
Scampi | 550 | 20 | 105 | 5 | 2.5 | 0 | 2350 | |||
Potatos | Calories | Protein | Carbs | Fiber | Total fat | Saturated | Polyunsaturated | Monounsaturated | Sodium | |
Grams | Grams | Grams | Grams | Fat Grams | Fat Grams | Fat Grams | Mgs. | |||
Four cheese - pouch | 400 | 8 | 76 | 4 | 12 | 2 | 2200 | |||
Hash Browns - dry - 5 serving pack | 450 | 8 | 76 | 5 | 2.5 | 0 | 550 | |||
Homestyle - pouch | 440 | 8 | 80 | 4 | 12 | 2 | 1800 | |||
Loaded baked - pouch | 440 | 12 | 76 | 8 | 12 | 2 | 1800 | |||
Potato flakes - unflavored - 1 cup | 240 | 6 | 54 | 6 | 0 | 0 | 15 | |||
Roasted garlic - pouch | 440 | 8 | 80 | 4 | 12 | 2 | 2400 | |||
Southwest - pouch | 440 | 8 | 80 | 8 | 12 | 2 | 2080 | |||
Rice | Calories | Protein | Carbs | Fiber | Total fat | Saturated | Polyunsaturated | Monounsaturated | Sodium | |
Grams | Grams | Grams | Grams | Fat Grams | Fat Grams | Fat Grams | Mgs. | |||
Minute Rice - white - 1 cup dry | 322 | 6.78 | 69.98 | 1.97 | 0.526 | 0.145 | 0.145 | 0.168 | 1169 | |
Minute Rice - brown - 1 cup dry | 234 | 5.43 | 48.3 | 3.79 | 1.89 | 0.379 | 0.68 | 0.688 | 638 | |
Lipton Rice Sides | ||||||||||
Chicken broccoli | 560 | 14 | 96 | 2 | 4 | 0 | 1740 | |||
Chicken Fried | 440 | 12 | 92 | 4 | 3 | 0 | 1500 | |||
Chipotle | 520 | 14 | 112 | 4 | 2 | 1 | 1660 | |||
Dirty Rice | 500 | 16 | 100 | 4 | 3 | 0 | 1580 | |||
Medley | 540 | 14 | 92 | 2 | 4 | 0 | 1680 | |||
Mexican | 580 | 14 | 102 | 4 | 2 | 0 | 1880 | |||
Mushroom | 560 | 14 | 102 | 2 | 2 | 0 | 1960 | |||
New Orleans Style Chicken | 500 | 14 | 100 | 4 | 3 | 0 | 1440 | |||
Pilaf | 520 | 12 | 92 | 2 | 2 | 0 | 1760 | |||
Red Beans & Rice | 580 | 14 | 10 | 4 | 4 | 1550 | ||||
Sesame Chicken | 540 | 14 | 100 | 6 | 14 | 1.5 | 1620 | |||
Spanish | 480 | 12 | 100 | 4 | 2 | 0 | 1640 | |||
Taco | 600 | 14 | 104 | 4 | 2 | 0 | 1520 | |||
Teriyaki | 580 | 12 | 102 | 2 | 3 | 0 | 1540 | |||
Wild Rice | 500 | 12 | 92 | 2 | 1 | 0 | 1640 | |||
Rice a Roni: | ||||||||||
Beef - box | 690 | 21 | 153 | 6 | 3 | 0 | 3060 | |||
Broccoli Au Gratin | 610 | 17.5 | 110 | 6 | 15 | 7.5 | 2170 | |||
Chicken - box | 690 | 21 | 153 | 6 | 3 | 0 | 3210 | |||
Chicken & Broccoli | 480 | 15 | 100 | 5 | 1.5 | 0 | 2250 | |||
Chicken & Mushroom | 720 | 21 | 150 | 6 | 4.5 | 0 | 3870 | |||
Garden Vegetable | 570 | 18 | 120 | 6 | 6 | 1.5 | 2430 | |||
Long Grain & Wild Rice - box | 380 | 10 | 84 | 4 | 1 | 0 | 1680 | |||
Lower Sodium Beef | 690 | 21 | 150 | 6 | 3 | 0 | 2040 | |||
Lower Sodium Chicken | 690 | 21 | 150 | 4.5 | 3 | 0 | 2070 | |||
Red Beans & Rice | 480 | 16 | 102 | 10 | 3 | 0 | 2220 | |||
Zatarain's: | ||||||||||
Caribbean Rice | 800 | 15 | 170 | 5 | 7.5 | 2.5 | 4100 | |||
Chicken Creole Rice | 780 | 18 | 168 | 5 | 3 | 0 | 4620 | |||
Dirty Rice with Cheese | 850 | 20 | 160 | 5 | 15 | 5 | 5200 | |||
Fire Roasted Vegetables & Rice | 680 | 16 | 152 | 5 | 0 | 0 | 3200 | |||
Jambalaya | 780 | 18 | 174 | 5 | 0 | 0 | 3000 | |||
Smothered Chicken Rice | 780 | 18 | 168 | 7 | 0 | 0 | 4560 | |||
Sarbar's | Calories | Protein | Carbs | Fiber | Total fat | Saturated | Polyunsaturated | Monounsaturated | Sodium | |
Freezer | Breakfast: | Grams | Grams | Grams | Grams | Fat Grams | Fat Grams | Fat Grams | Mgs. | |
Bag | Couscous and Fruit (1/2 recipe) | 1030 | 19 | 178 | 10 | 29 | 4 | 3 | 20 | 29 |
Meals | Super Charged Oatmeal 1 recipe) | 524 | 21 | 98 | 11 | 9 | 1 | 6 | 2 | 134 |
Lunches: | ||||||||||
Ramen Salad (1 recipe) | 577 | 6 | 96 | 6 | 18 | 3 | 1 | 0 | 412 | |
Spinach/Tuna Couscous (1/2 recipe) | 619 | 40 | 99 | 4 | 6 | 0 | 1 | 0 | 2481 | |
Tuna "Bruschetta" (1 recipe) | 640 | 37 | 52 | 5 | 32 | 10 | 3 | 18 | 854 | |
Dinners: | ||||||||||
Beans & Rice (1 recipe) | 609 | 16 | 95 | 15 | 19 | 3 | 2 | 12 | 5066 | |
Cheesy Chicken & Corn (1/2 recipe) | 840 | 56 | 90 | 4 | 27 | 6 | 5 | 13 | 2484 | |
Creole Albacore (1/2 recipe) | 520 | 31 | 93 | 4 | 1 | 0.5 | 0.025 | 0.025 | 3458 | |
Veggies, Beef & Rice (1/2 recipe) | 401 | 30 | 40 | 2 | 12 | 5 | 1 | 4 | 994 | |
Sauce & | Calories | Protein | Carbs | Fiber | Total fat | Saturated | Polyunsaturated | Monounsaturated | Sodium | |
Gravy | Grams | Grams | Grams | Grams | Fat Grams | Fat Grams | Fat Grams | Mgs. | ||
Mixes | Alfredo (Knorr) - 1.6 oz | 180 | 6 | 0 | 6 | 3 | 600 | |||
Au Jus (Knorr) .6 oz | 50 | 0 | 13 | 0 | 0 | 0 | 1150 | |||
Brown Gravy (Lawry) .88 oz | 80 | 0 | 0 | 1320 | ||||||
Cheese Sauce (Kraft Macaroni pack) | 157 | 7.94 | 11.78 | 0.385 | 8.9 | 4.22 | 1.28 | 2.95 | 1439 | |
Chicken Gravy (Knorr) 1.2 oz | 125 | 5 | 2.5 | 1500 | ||||||
Creamy Pesto (Knorr) - 1.2oz | 150 | 5 | 1 | 5 | 0 | 1750 | ||||
Mushroom Gravy (McCormick) .75 oz | 80 | 1 | 8 | 0 | 2.5 | 0 | 260 | |||
Onion Gravy (McCormick) .87 oz | 80 | 1 | 3 | 0 | 2 | 0 | 1280 | |||
Parma Rosa (Knorr) - 1.3 oz | 90 | 5 | 0 | 4.5 | 1.5 | 1370 | ||||
Pesto Mix (Knorr) - .5 oz | 45 | 3 | 1 | 1 | 0 | 410 | ||||
Pork Gravy (Knorr) 1.2 oz | 125 | 5 | 2.5 | 1500 | ||||||
Snacks | Calories | Protein | Carbs | Fiber | Total fat | Saturated | Polyunsaturated | Monounsaturated | Sodium | |
Grams | Grams | Grams | Grams | Fat Grams | Fat Grams | Fat Grams | Mgs. | |||
Cheetos - crunchy (1 oz) | 160 | 2 | 1 | 10 | 1.5 | 290 | ||||
Cheez-it crackers - 36 crackers | 140 | . | 1 | 7 | 1.5 | 290 | ||||
Cheese Whiz - squeeze - 2 tbsp | 90 | 2 | 0 | 7 | 4.5 | 450 | ||||
Chips Ahoy mini (1oz-14 cookies) | 150 | 6 | 3 | 27 | 8 | 9 | 6 | 110 | ||
Crackers w/ cheese or PB (1.1 oz) | 130 | 3 | 1 | 7 | 1.5 | 210 | ||||
Doritos (1 oz) | 140 | 2 | 1 | 21 | 3.5 | 190 | ||||
Fritos (1 oz - 32 chips) | 160 | 2 | 2 | 10 | 1.5 | 160 | ||||
Fruit roll-up (.5 oz) | 50 | 0 | 0 | 1 | 0 | 55 | ||||
Goldfish crackers - (1 oz-55 crackers) | 140 | 4 | 2 | 5 | 1 | 1.5 | 2.5 | 250 | ||
Pretzels (1 oz) | 100 | 3 | 2 | 0 | 0 | 100 | ||||
Trail Mix - nuts / dried fruit (1 cup) | 704 | 22.58 | 53.96 | 9.4 | 50.47 | 6.233 | 20.254 | 31.502 | 210 | |
Veggie Crisp (1 oz-21 chips) | 140 | 1 | 3 | 7 | 0.5 | 390 | ||||
Soups | Calories | Protein | Carbs | Fiber | Total fat | Saturated | Polyunsaturated | Monounsaturated | Sodium | |
Grams | Grams | Grams | Grams | Fat Grams | Fat Grams | Fat Grams | Mgs. | |||
Cream of Spinach (Knorr) 1.8 oz | 180 | 6 | 1 | 4.5 | 0 | 2160 | ||||
Cup of Soup - Chicken (.8 oz) | 80 | 2 | 0 | 1 | 0 | 760 | ||||
Cup of Soup - Tomato (.8 oz) | 90 | 1 | 1 | 2.5 | 0 | 870 | ||||
Double Noodle (Campbell's) 3.56 oz | ||||||||||
Vegetable (Knorr) 1.4 oz | 120 | 4 | 0 | 1 | 0 | 2800 | ||||
Stuffing | Calories | Protein | Carbs | Fiber | Total fat | Saturated | Polyunsaturated | Monounsaturated | Sodium | |
Grams | Grams | Grams | Grams | Fat Grams | Fat Grams | Fat Grams | Mgs. | |||
Chicken | 660 | 18 | 123 | 6 | 6 | 0 | 2580 | |||
Chicken w/ whole wheat | 500 | 25 | 90 | 15 | 7.5 | 0 | 2400 | |||
Cornbread | 600 | 18 | 132 | 6 | 6 | 0 | 3000 | |||
Lower sodium chicken | 660 | 24 | 123 | 6 | 6 | 0 | 1500 | |||
Pork | 660 | 18 | 120 | 6 | 6 | 0 | 2580 | |||
Turkey | 660 | 18 | 120 | 6 | 6 | 0 | 2760 | |||
Sweets | Calories | Protein | Carbs | Fiber | Total fat | Saturated | Polyunsaturated | Monounsaturated | Sodium | |
Grams | Grams | Grams | Grams | Fat Grams | Fat Grams | Fat Grams | Mgs. | |||
Brownie - 1 bar 2" x 4" | 258 | 3.23 | 42.51 | 1.47 | 9.36 | 1.94 | 3.31 | 3.57 | 101 | |
Cheesecake - no-bake- whole box | 1320 | 30 | 246 | 6 | 24 | 6 | 2580 | |||
Chocolate covered peanuts - 1 cup | 731 | 19.52 | 73.61 | 7 | 49.92 | 21.75 | 6.45 | 19.25 | 61 | |
Chocolate covered raisins - 1 cup | 741 | 7.79 | 129.77 | 7.98 | 28.12 | 16.72 | 0.969 | 9.01 | 68 | |
Double chocolate no-bake - whole box | 1740 | 12 | 36 | 18 | 2340 | |||||
Honey - 1 tbsp | 64 | 0.06 | 17.3 | 0 | 0 | 0 | 0 | 0.8 | 1 | |
Moon Pie - 1 | 190 | 1.56 | 26.4 | 0.8 | 6.59 | 1.842 | 3.643 | 0.758 | 66 | |
Oatmeal cream cookie - 1 | 170 | 1 | 1 | 7 | 2 | 190 | ||||
Oreos - 6 cookies | 286 | 2.76 | 42.72 | 1.41 | 12.18 | 1.99 | 4.44 | 5.1 | 286 | |
Oreo pie - no-bake - whole box | 3160 | 12 | 12 | 72 | 12 | 2760 | ||||
Peanut Butter cup pie - no bake - box | 2240 | 24 | 16 | 120 | 30 | 2480 | ||||
Pop Tarts - 2 | 400 | 4 | 70 | 1 | 10 | 4 | 380 | |||
Pumpkin pie - no-bake- whole box | 2000 | 2 | 3 | 12 | 2 | 2720 | ||||
Pudding mix- chocolate - 3.5 oz box | 400 | 0 | 0 | 0 | 420 | |||||
Pudding mix - all other - 3.5 oz box | 360 | 0 | 0 | 0 | 360 | |||||
Veggies | Calories | Protein | Carbs | Fiber | Total fat | Saturated | Polyunsaturated | Monounsaturated | Sodium | |
Dried | Grams | Grams | Grams | Grams | Fat Grams | Fat Grams | Fat Grams | Mgs. | ||
Beans - Black - dry - 1/2 cup | 300 | 18 | 54 | 14 | 0 | 0 | 0 | |||
Beans - Pinto - dry - 1/2 cup | 330 | 18 | 58 | 32 | 1 | 0 | 0 | |||
Beans - Refried - dry - 1/2 cup | 150 | 9 | 27 | 12 | 0.5 | 0 | 390 | |||
Carrots - dry - 1 cup chips | 252 | 5.99 | 58.88 | 17.46 | 1.1 | 0.189 | 0.54 | 0.056 | 203 | |
Mixed - dry - 1/2 cup | 90 | 5 | 14 | 5 | 3 | 0 | 1.5 | 1.5 | 50 | |
Onion - dry - 1 tbsp | 17 | 0 | 4 | 0 | 0 | 0 | 0 | 0 | 5 | |
Sweet Pepper - dry - 1/2 cup | 90 | 5 | 19 | 6 | 1 | 0 | 55 | |||