Arby’s
http://www.arbys.com/nutrition/
Giant Roast Beef (450)
Regular Roast Beef (320)
Beef n Cheddar (440)
Super Roast Beef (440)
Junior Roast Beef (270)
Chicken Breast Fillet (500)
Roast Chicken Club (470)
Martha’s Vineyard salad (250) without almonds; vinaigrette (170)
Backyard Burger
http://backyardburgers.com/content/resources/BYB-nutrition.pdf
Great Little Burger (280)
Backyard hot dog (310)
Backyard chili dog (340)
Backyard chili cheese dog (400)
Backyard BLT (270)
Gardenburger (240)
Chicken tenderloins 3 pc (400)
Savory Chicken sandwich (230)
Blackened Chicken sand (290)
Hawaiian Chicken sandwich (280)
Honey Mustard chick sand (320)
Lemon butter chicken sand (260)
BBQ chicken sand (280)
Bacon Swiss chicken burger (390)
Garden fresh salad (25)
Charbroiled chicken salad (140)
Blackened chicken salad (160)
Burger King
http://www.bk.com/en/us/menu-nutrition/index.html
Jr Whopper w/ mayo (370)
Jr. cheese whopper w/ mayo (410)
Hamburger (290)
Double hamburger (330)
Double Cheeseburger (500)
Grilled Chicken sand without mayo (400)
Original chicken sand w/o mayo (450)
Chicken tenders 5 pc (210)
Chicken tenders 8 pc (340)
Fish sandwich w/o tartar sauce (470)
Veggie burger w/o mayo (340)
Grilled chicken garden salad (240)
Crisp Chicken salad (410)
Garden salad (90)
Captain D’s
http://www.captainds.com/files/nutrition.aspx
Lunch portions
Broiled Shrimp (421)
Broiled chicken (503)
Broiled fish (435)
Fish & Chicken (478)
Broiled chicken sand (451)
Baked potato (278)
Vegetable medley (36)
Rice (184)
Chick-fil-A
http://www.chick-fil-a.com/nutritiontable.aspx?category=Breakfast%20Items
Chick-fil-a sandwich (410)
Grilled Chick-fil-A sandwich (270)
Grilled Chicken club sand (380)
Chick-n-strips 4 pc (310)
Chick-fil-A nuggets 8 pc (260)
Chicken salad sandwich (350)
Grilled chicken wrap (410)
Chicken Caesar wrap (480)
Spicy Chicken wrap (410)
Chicken garden salad (180)
Southwest Chicken salad (240)
Chicken strip salad (400)
Fruit cup (70)
Carrot & raisin salad small (170)
Chili’s
http://www.chilis.com/EN/Nutritional%20Information/Chilis_Nutrition_Menu_Generic.pdf
No appetizer under 500 calories
No salad under 500 calories except house salad w/o dressing
Baked potato soup 1 c (220)
Baked potato soup bowl (440)
Broccoli cheese Soup 1 c (160)
Broccoli cheese soup bowl (320)
Chicken Enchilada soup 1 c (220)
Chicken Enchilada soup bowl (440)
Chicken tortilla soup 1 c (140)
Chicken tortilla soup bowl (280)
New England clam chowder 1 c (470)
SW Vegetable soup bowl (220)
Chicken fajita pita w/o fries (450)
Cheese quesadilla (460)
CiCi’s
http://www.cicispizza.com/_template.php#Scene_1
All buffet pizzas- any two slices are less than 500 calories (view website for exact calories)
Dairy Queen
http://www.dairyqueen.com/us-en/eats-and-treats/nutrition-calculator/
Original burger (350)
Original cheese burger (400)
All beef hotdog (250)
All beef chili cheese dog (430)
Grilled chicken sandwich (400)
Fish sandwich (420)
Grilled chicken salad no dressing (320)
Firehouse Subs
http://www.firehousesubs.com/content.cfm?id=179
Med. Hook & Ladder (410)
Med. NY Steamer (410)
Med. Engine Company (390)
Med. Engineer (380)
Med. Steak (500)
Med. Hero (430)
Med. Turkey (370)
Med. Ham (410)
Med. Pastrami (420)
Med. Corned Beef (400)
Med. Roast beef (410)
Med. Grilled Chicken (500)
Med. Veggie (300)
Large Veggie (500)
Chili (320)
Chief’s salad w/ham no dressing (360)
Chief’s salad w/turkey no dress (300)
Salad w/grilled chick no dressing (400)
* Sandwiches do not include cheese or mayo
Hardee’s
Low carb thick burger (420)
BBQ Chicken sandwich (320)
Low carb grilled chick club (370)
Spicy Chicken sandwich (470)
Regular roast beef (330)
Big Roast beef (470)
Hot ham n cheese (420)
Hot dog (420)
¼ lb double hamburger (420)
Cheeseburger (350)
Hamburger (310)
3 pc chicken strip (380)
Heavenly Ham
http://www.heavenlyham.com/corporate/CorpNutrition.asp
Turkey salad salad w/o dressing (330)
Tuna salad salad w/o dressing (360)
Taste of Italy salad w/o dressing (310)
Chef salad w/o dressing (170)
Ham salad salad w/o dressing (300)
Chicken salad salad w/o dressing (260)
Zesty roast beef w/o cheese (485)
Lenny’s Sub Shop
Ham & Swiss deli sandwich (332)
Mile high turkey sandwich (429)
Roast Beef & cheese (452)
McAlister’s Deli
http://www.mcalistersdeli.com/nutrition/
Asiago Cheese Bisque 1 c (240)
Broccoli Cheddar 1 c (213)
Cheddar Potato 1 c (213)
Cheesy Chicken tortilla soup (150)
Chicken n Sausage gumbo 1 c (150)
Clam Chowder 1 c (200)
Country Potato 1 c (173)
Country Vegetable 1 c (93)
French onion 1 c (80)
Red Beans & Rice 1 c (107)
Southwest roasted corn 1 c (90)
Vegetarian Chili 1 c (133)
Garden salad w no dressing (264)
Garden salad w/ Salmon no dressing (315)
Garden salad w tuna salad (373)
Deli corned beef on wheat (369)
Deli ham on wheat (350)
Deli Pastrami on wheat (371)
Deli Roast beef on wheat (398)
Deli Turkey on Wheat (342)
Reuben on Rye (492)
Tuna salad on wheat (452)
McDonald’s
http://www.mcdonalds.com/us/en/food/food_quality/nutrition_choices.html
Hamburger (260)
Cheeseburger (310)
Double Cheeseburger (460)
¼ lb Burger (420)
Filet-O-Fish (400)
Chicken McGrill (400)
Crispy Chicken (500)
McChicken (420)
Hot ‘n Spicy McChicken (440)
Chicken McNuggets 4 pc (170)
Chicken McNuggets 6 pc (250)
Chicken Mcnuggets 10 pc (420)
Premium Chicken strips 3 pc (380)
Bacon Ranch Grilled chicken salad (250)
Bacon Ranch Crispy chick salad (350)
Caesar salad w/grilled chicken (210)
Caesar salad w/crispy chicken (310)
Cobb w/ grilled chicken (270)
Newk’s
http://www.newkscafe.com/index.php/nutritional-info
Caesar full salad w/o dressing (175)
Chef salad w/o dressing (350)
Greek salad w/o dressing(199)
Simply full salad w/o dressing (226)
Half portions, w/o sides
Chicken salad (464)
Club (402)
Grilled Chicken (446)
Grilled shrimp Po-Boy (359)
Grilled Steak (365)
Newk’s Q (430)
Pesto Chicken (348)
Pimiento Cheese (461)
Roast Beef (369)
Smoked Ham (338)
The Wreck (379)
Turkey Breast (335)
Vegetarian Club (374)
Baked potato soup 1 c (320)
Beef Chili 1 c (210)
Broccoli Cheese soup 1 c (300)
Chicken & Dumpling 1 c (150)
Chicken Chili 1 c (320)
Chicken Gumbo 1 c (300)
Chicken Tortilla 1 c (160)
Corn Chowder 1 c (230)
Fire Roasted tomato soup 1 c (140)
Lobster & Crab Bisque 1 c (150)
Red Beans & Rice 1 c (140)
Tomato Basil soup 1 c (227)
Tuscan Vegetable 1 c (130)
O’Charley’s
http://www.ocharleys.com/nutrition/
Broccoli & 3 cheese bowl (200)
Chicken Harvest soup bowl (440)
Chicken tortilla soup bowl (250)
BBQ Salmon 6 oz (430)
Clam chowder soup bowl (340)
Grilled salmon lunch portion (370)
Jr. Chicken tenders (310)
Premium Choice 5 oz Steak (260)
Loaded Potato soup bowl (380)
Roasted tomato basil soup bowl (260)
Southwest steak soup bowl (200)
Papa John’s Pizza
http://www.papajohns.com/menu/nutritional_info.shtm
12” large original crust pizza (1/8)
Cheese pizza 2 slices (420)
Pepperoni 2 slices (440)
Sausage pizza 2 slices (480)
The meats with beef 2 slices (500)
The meats w/o beef 2 slices (280)
Garden Fresh 2 slices (400)
The Works 2 slices (230)
Spinach Alfredo 2 slices (420)
BBQ Chicken & Bacon 2 slices (480)
Hawaiian BBQ Chicken 2 slices (460)
Grilled Chicken club 2 slices (460)
Spinach Alfredo Chicken tomato 2 slices (440)
Pizza Hut
http://www.pizzahut.com/Nutrition.aspx
12” Medium Thin & Crispy (1/8)
Cheese pizza 2 slices (400)
Pepperoni 2 slices (420)
Quartered ham 2 slices (360)
Supreme 2 slices (480)
Chicken Supreme 2 slices (400)
Veggie Lover’s 2 slices (360)
12” Medium Hand-Tossed (1/8)
Cheese pizza 2 slices (480)
Pepperoni 2 slices (500)
Quartered ham 2 slices (440)
Chicken Supreme 2 slices (460)
Veggie Lover’s 2 slices (440)
12” Medium Low-fat pizza (1/8)
Diced chicken, red onion, green peppers 2 slices (340)
Diced chicken, mushrooms, & jalapeno 2 slices (340)
Ham, red onion, & mushrooms 3 slices (480)
Ham, pineapple, diced red tomato 3 slices (480)
Green pepper, red onion, diced red tomatoes 3 slices (450)
Tomato, Mushroom, & jalapeno 3 slices (450)
Popeye’s
http://www.popeyes.com/nutrition.pdf
Chicken Etoufee (480)
Red Beans & Rice (320)
Roly Poly
http://www.rolypoly.com/menu/nutrit_index.php
All small size sandwiches are < 500 calories
Red Lobster
http://www.redlobster.com/health/nutrition/dinner.asp
Garden Salad (44)
Red wine vinaigrette dressing (50)
Seasoned broccoli (56)
Baked Potato w/o toppings (237)
Grilled jumbo shrimp cocktail appetizer (138)
Live Maritime Lobster 1/1/4 lb (145)
Garlic-grilled jumbo shrimp (142)
Canadian Snow Crab Legs (262)
North Pacific King Crab legs (327)
Tilapia ½ portion (218)
Rainbow trout ½ portion (273)
Salmon ½ portion (358)
Grilled chicken breast (269)
Sonic
http://www.sonicdrivein.com/pdfs/menu/SonicNutritionGuide.pdf
Jr. Burger (310)
Jr. Cheeseburger (380)
Grilled chicken salad w/o dressing (310)
Santa Fe Chicken salad w/o dressing (380)
Grilled Chicken wrap (380)
Chicken strip wrap (470)
Jumbo popcorn chicken snack (380)
Corn dog (210)
Burrito (370)
Burrito deluxe (420)
Tacos (340)
Steak Escape
http://www.steakescape.com/Menu/NutritionInformation.shtml
7” sandwich
Wild West BBQ (455)
Turkey Club (380)
Cajun Chicken (408)
Classic Italian Sub (471)
Vegetarian (311)
12” sandwich
Vegetarian (442)
*sandwiches do not include cheese or mayo
Steak salad (187)
Chicken salad (177)
Turkey salad (132)
Ham salad (132)
Subway
http://www.subway.com/applications/NutritionInfo/index.aspx
6” sandwich
Honey Mustard Ham (320)
Oven Roasted Chicken breast (330)
Roast Beef (290)
Savory Turkey Breast (280)
Savory Turkey breast & ham (290)
Subway Club (320)
Sweet onion chicken teriyaki (370)
Veggie Delight (230)
Cheese steak (360)
Chipotle SW Cheese Steak (450)
Cold cut combo (410)
Italian BLT (450)
Subway Seafood Sensation (450)
Turkey breast, ham & bacon melt (380)
Chicken & Bacon Ranch w/cheese wrap (440)
Tuna w/cheese wrap (440)
Turkey breast wrap (190)
Turkey breast & Bacon melt w/ chipotle sauce (44)
Grilled chicken & spinach wrap (140)
Subway club wrap (160)
Tuna w/cheese wrap (360)
Veggie Delite wrap (60)
6” Double meat sandwich
Turkey breast (340)
Turkey breast w/ ham (360)
Ham (380)
Roast Beef (360)
Subway club (420)
Oven Roasted Chicken (430)
Turkey Breast, Ham, bacon melt (450)
Cheese steak (450)
Sweet onion chicken teriyaki (490)
Sweet Pepper’s Deli
http://www.sweetpeppersdeli.com/menu-dyersburg.php?article_id=204
Lite Grilled Chicken (293)
Lite Smoked Turkey (231)
Lite Roast Beef (293)
Lite Veggie Wrap (102)
Lite Garden Salad (196)
Lite Baby Grande Panini (170)
Lite Chopped Salad with tomato & Basil (240)
Taco Bell
http://www.tacobell.com/nutrition/calculator/
Taco (210)
Taco Supreme (260)
Soft taco –beef (210)
Soft taco- chicken (190)
Soft taco –steak (280)
Double decker taco (380)
Double decker taco supreme (420)
Bean burrito (370)
Chili Cheese Burrito (330)
Burrito Supreme –beef (430)
Burrito Supreme –chicken (410)
Burrito Supreme – steak (420)
Double Burrito supreme –chicken (460)
Double burrito supreme – steak (470)
Fiesta burrito- beef (380)
Fiesta burrito- chicken (370)
Fiesta burrito – steak (370)
Chalupa Supreme –beef (380)
Chalupa supreme – chicken ((360)
Chalupa supreme steak (360)
Chalupa baja – beef (420)
Chalupa baja – chicken (400)
Chalupa baja –steak (400)
Chalupa Nacho Cheese – beef (370)
Chalupa Nacho cheese – chicken (350)
Chalupa Nacho cheese – steak (350)
Gordita Supreme – beef (300)
Gordita Supreme- chicken (300)
Gordita Supreme – steak (300)
Gordita Baja – beef (360)
Gordita Baja – chicken (340)
Gordita Baja – steak (340)
Gordita Nacho Cheese –beef (310)
Gordita Nacho Cheese –chicken (290)
Gordita Nacho cheese – steak (290)
Tostada dinner (250)
Enchirito- beef dinner (370)
Enchirito- chicken dinner (350)
Enchirito – steak dinner (350)
MexiMelt dinner (290)
Cheese Quesadilla dinner (490)
Cheese Extreme Quesadilla dinner (470)
Wendy’s
http://www.wendys.com/food/NutritionLanding.jsp
Mandarin Chicken salad w/o almonds(410)
Chicken Caesar Salad (360)
Chicken BLT salad w/o croutons & w low fat honey mustard (440)
Plain baked potato (270)
Small Chili (220)
Large chili (330)
Jr. hamburger (230)
Jr. Cheeseburger (270)
Jr. Cheeseburger deluxe (300)
Jr. Bacon Cheeseburger (320)
Stack Attack (380)
Single w/everything (430)
Grilled Chicken sandwich (320)
Spicy Chicken sandwich (440)
Homestyle Chicken sandwich (430)
Crispy Chicken sandwich (330)
Grilled chicken wrap (260)
Homestyle chicken wrap (320)
Spicy Chicken wrap (320)
5 pc. Chicken nuggets (230)
10 pc. Chicken nuggets (460)