Nutrition guide

Healthy Alternatives

Healthy alternatives are not one-size-fits-all. Compare foods that may offer lower calories, more protein, or more fiber for your meal.

Foods

Healthy Alternatives Food Nutrition Facts

Discover foods that may be lighter, higher in protein, or higher in fiber.

Big Mac

229 kcal calories · 12.5 g protein · Serving 1个约215g

Calories229 kcalProtein12.5 gCarbs19.5 gFat11.5 g

McDonald's Big Mac (without Big Mac Sauce)

234 kcal calories · 12.8 g protein · Serving 1 sandwich (213g)

Calories234 kcalProtein12.8 gCarbs21 gFat11.6 g

McDonald's Spicy Chicken Sandwich

245 kcal calories · 13 g protein · Serving 1个约200g

Calories245 kcalProtein13 gCarbs21 gFat12.5 g

Chick-fil-A Chicken Sandwich

249 kcal calories · 16.3 g protein · Serving 1 sandwich (185g)

Calories249 kcalProtein16.3 gCarbs20.9 gFat11.2 g

Original Chicken Sandwich

286 kcal calories · 12.1 g protein · Serving 1 sandwich (219g)

Calories286 kcalProtein12.1 gCarbs26.2 gFat14.7 g

Burger King Hamburger

261 kcal calories · 14.8 g protein · Serving 1 sandwich (105g)

Calories261 kcalProtein14.8 gCarbs26.8 gFat10.6 g

McDonald's Hamburger

264 kcal calories · 12.9 g protein · Serving 1 sandwich (100g)

Calories264 kcalProtein12.9 gCarbs30.3 gFat10.1 g

Burger King Cheeseburger

286 kcal calories · 14.6 g protein · Serving 1 sandwich (113g)

Calories286 kcalProtein14.6 gCarbs23.7 gFat14.8 g

Soft Beef Taco

206 kcal calories · 9.3 g protein · Serving 1 taco (150g)

Calories206 kcalProtein9.3 gCarbs20.2 gFat9.8 g

Taco Salad

170 kcal calories · 6.7 g protein · Serving 1 salad (340g)

Calories170 kcalProtein6.7 gCarbs15.1 gFat9.2 g

Baked taco shells

476 kcal calories · 6.4 g protein · Serving 1 medium taco shell (20g)

Calories476 kcalProtein6.4 gCarbs63.5 gFat21.8 g

Tortilla chips, taco-flavor

480 kcal calories · 7.9 g protein · Serving 1 oz (28g)

Calories480 kcalProtein7.9 gCarbs63.1 gFat24.2 g

Bagel chips

451 kcal calories · 12.3 g protein · Serving 1 oz (28g)

Calories451 kcalProtein12.3 gCarbs66.4 gFat15.1 g

Whole Wheat Bagel

250 kcal calories · 10.2 g protein · Serving 1 medium bagel (105g)

Calories250 kcalProtein10.2 gCarbs48.9 gFat1.5 g

Subway Cold Cut Sub

214 kcal calories · 10.5 g protein · Serving 1 sandwich (6 inch) (230g)

Calories214 kcalProtein10.5 gCarbs20.4 gFat10 g

sandwich ham

115 kcal calories · 12.5 g protein · Serving 每100g

Calories115 kcalProtein12.5 gCarbs6.1 gFat4.5 g

White bread

238 kcal calories · 10.7 g protein · Serving 1 slice (28g)

Calories238 kcalProtein10.7 gCarbs43.9 gFat2.2 g

Pre-sliced Reduced Sodium Bacon

407 kcal calories · 12.5 g protein · Serving 1 slice (28g)

Calories407 kcalProtein12.5 gCarbs0.8 gFat39.3 g

Egg Drop Soup

25 kcal calories · 1.5 g protein · Serving 1碗约300g

Calories25 kcalProtein1.5 gCarbs2 gFat1 g

APPLEBEE'S chicken tenders platter

297 kcal calories · 19.6 g protein · Serving 1 platter (400g)

Calories297 kcalProtein19.6 gCarbs18 gFat16.2 g

Sockeye Salmon

156 kcal calories · 26.5 g protein · Serving 3 oz cooked (85g)

Calories156 kcalProtein26.5 gCarbs0 gFat5.6 g

Baked beans, canned, with pork and tomato sauce

94 kcal calories · 5.2 g protein · Serving 1 cup (253g)

Calories94 kcalProtein5.2 gCarbs18.7 gFat0.9 g

Scrambled Eggs with Tomatoes

86 kcal calories · 5 g protein · Serving 1份约200g

Calories86 kcalProtein5 gCarbs5 gFat5 g

Egg Fried Rice

178 kcal calories · 5.2 g protein · Serving 1份约300g

Calories178 kcalProtein5.2 gCarbs24.8 gFat6.5 g

Canned sockeye salmon (drained solids)

167 kcal calories · 23.6 g protein · Serving 3 oz drained (85g)

Calories167 kcalProtein23.6 gCarbs0 gFat7.4 g

Yellowfin Tuna

109 kcal calories · 24.4 g protein · Serving 3 oz (85g)

Calories109 kcalProtein24.4 gCarbs0 gFat0.5 g

Sweet and Sour Pork Ribs

245 kcal calories · 13 g protein · Serving 1份约200g

Calories245 kcalProtein13 gCarbs16 gFat14 g

Braised Pork Ribs

268 kcal calories · 16 g protein · Serving 1份约200g

Calories268 kcalProtein16 gCarbs5 gFat20 g

Grilled Fish

154 kcal calories · 17 g protein · Serving 1份约300g

Calories154 kcalProtein17 gCarbs2.5 gFat8.5 g

Homestyle Tofu

120 kcal calories · 8 g protein · Serving 1份约200g

Calories120 kcalProtein8 gCarbs5.5 gFat7.5 g

Mapo Tofu

97 kcal calories · 7.5 g protein · Serving 1份约200g

Calories97 kcalProtein7.5 gCarbs4.5 gFat5.5 g

Reduced fat beef macaroni with tomato sauce, frozen entree

113 kcal calories · 5.9 g protein · Serving 1 cup (240g)

Calories113 kcalProtein5.9 gCarbs18 gFat2 g

Tea Egg

144 kcal calories · 13 g protein · Serving 1个约60g

Calories144 kcalProtein13 gCarbs3 gFat8.8 g

Seaweed Egg Drop Soup

22 kcal calories · 1.8 g protein · Serving 1碗约300g

Calories22 kcalProtein1.8 gCarbs1.8 gFat0.8 g

Hot and Sour Soup

38 kcal calories · 2 g protein · Serving 1碗约300g

Calories38 kcalProtein2 gCarbs4 gFat1.5 g

Tofu Soup

32 kcal calories · 2.5 g protein · Serving 1碗约300g

Calories32 kcalProtein2.5 gCarbs2 gFat1.5 g

Tofu yogurt

94 kcal calories · 3.5 g protein · Serving 1 cup (245g)

Calories94 kcalProtein3.5 gCarbs16 gFat1.8 g

Braised Chicken with Rice

145 kcal calories · 8.5 g protein · Serving 1份约400g（含米饭）

Calories145 kcalProtein8.5 gCarbs13 gFat6.5 g

Lanzhou Beef Noodles

95 kcal calories · 5 g protein · Serving 1碗约500g

Calories95 kcalProtein5 gCarbs14 gFat2.5 g

Ice cream

207 kcal calories · 3.5 g protein · Serving 1个约80g

Calories207 kcalProtein3.5 gCarbs23.5 gFat11 g

white rice

116 kcal calories · 2.6 g protein · Serving 1碗约200g

Calories116 kcalProtein2.6 gCarbs25.6 gFat0.3 g

whole wheat bread

264.7 kcal calories · 8.5 g protein · Serving 2片约60g

Calories264.7 kcalProtein8.5 gCarbs44.8 gFat3.5 g

boiled noodles

110 kcal calories · 3.6 g protein · Serving 1碗约250g（熟）

Calories110 kcalProtein3.6 gCarbs23 gFat0.6 g

Bubble Tea (Regular Sugar)

70 kcal calories · 1 g protein · Serving 1杯约500ml

Calories70 kcalProtein1 gCarbs12 gFat2 g

Steamed Sweet Potato

86 kcal calories · 1.6 g protein · Serving 1个约200g

Calories86 kcalProtein1.6 gCarbs20.1 gFat0.1 g

APPLEBEE'S mozzarella sticks

316 kcal calories · 14.9 g protein · Serving 6 pieces (168g)

Calories316 kcalProtein14.9 gCarbs22.9 gFat18.4 g

Grilled Lamb Skewers

206 kcal calories · 18 g protein · Serving 5串约100g

Calories206 kcalProtein18 gCarbs1.5 gFat14 g

APPLEBEE'S coleslaw

120 kcal calories · 0.8 g protein · Serving 1 cup (150g)

Calories120 kcalProtein0.8 gCarbs13.2 gFat7.1 g

boiled shrimp

93 kcal calories · 18.6 g protein · Serving 1份约150g（去壳）

Calories93 kcalProtein18.6 gCarbs0.8 gFat1.5 g

Korean BBQ Rice Bowl

165 kcal calories · 9 g protein · Serving 1份约350g

Calories165 kcalProtein9 gCarbs18 gFat6.5 g

Brown Rice

111 kcal calories · 2.7 g protein · Serving 1碗约200g

Calories111 kcalProtein2.7 gCarbs23 gFat0.8 g

Congee

46 kcal calories · 0.8 g protein · Serving 1碗约300g

Calories46 kcalProtein0.8 gCarbs10.1 gFat0.1 g

Double Crunch Shrimp

323 kcal calories · 12.3 g protein · Serving 1 serving (170g)

Calories323 kcalProtein12.3 gCarbs26 gFat18.9 g

Winter Melon Soup

15 kcal calories · 0.5 g protein · Serving 1碗约300g

Calories15 kcalProtein0.5 gCarbs2.5 gFat0.3 g

Peking duck

240 kcal calories · 16 g protein · Serving 1份约150g

Calories240 kcalProtein16 gCarbs3 gFat18 g

Shaxian Fried Rice

170 kcal calories · 5 g protein · Serving 1份约300g

Calories170 kcalProtein5 gCarbs24 gFat6 g

Huajuan

211 kcal calories · 6.4 g protein · Serving 1个约80g

Calories211 kcalProtein6.4 gCarbs42 gFat2.6 g

Spicy Gluten Strips

420 kcal calories · 12 g protein · Serving 1包约100g

Calories420 kcalProtein12 gCarbs42 gFat22 g

Clay Pot Rice

175 kcal calories · 7.5 g protein · Serving 1煲约400g

Calories175 kcalProtein7.5 gCarbs24 gFat6 g

Snow Fungus and Lotus Seed Soup

42 kcal calories · 0.8 g protein · Serving 1碗约300g

Calories42 kcalProtein0.8 gCarbs9.5 gFat0.2 g

Apple

52 kcal calories · 0.3 g protein · Serving 1个约200g

Calories52 kcalProtein0.3 gCarbs13.5 gFat0.2 g

banana

93 kcal calories · 1.4 g protein · Serving 1根约120g（去皮）

Calories93 kcalProtein1.4 gCarbs22 gFat0.2 g

orange

48 kcal calories · 0.8 g protein · Serving 1个约200g

Calories48 kcalProtein0.8 gCarbs11.1 gFat0.2 g

Boiled Corn

112 kcal calories · 4 g protein · Serving 1根约200g

Calories112 kcalProtein4 gCarbs22.8 gFat1.2 g

grapes

45 kcal calories · 0.5 g protein · Serving 1小份约200g

Calories45 kcalProtein0.5 gCarbs10.3 gFat0.2 g

Strawberry

32 kcal calories · 1 g protein · Serving 8颗约150g

Calories32 kcalProtein1 gCarbs7.1 gFat0.2 g

Mango

65 kcal calories · 0.6 g protein · Serving 1个约200g（去皮）

Calories65 kcalProtein0.6 gCarbs15 gFat0.3 g

peach

48 kcal calories · 0.9 g protein · Serving 1个约200g

Calories48 kcalProtein0.9 gCarbs11 gFat0.1 g

Pear

50 kcal calories · 0.1 g protein · Serving 1个约200g

Calories50 kcalProtein0.1 gCarbs12 gFat0.1 g

sweet cherry

46 kcal calories · 1.1 g protein · Serving 1小份约150g

Calories46 kcalProtein1.1 gCarbs10.2 gFat0.2 g

Blueberry

57 kcal calories · 0.7 g protein · Serving 1盒约100g

Calories57 kcalProtein0.7 gCarbs14.5 gFat0.3 g

Mixed Nuts

580 kcal calories · 17 g protein · Serving 1小袋约25g

Calories580 kcalProtein17 gCarbs18 gFat50 g

cantaloupe

34 kcal calories · 0.5 g protein · Serving 1块约200g

Calories34 kcalProtein0.5 gCarbs7.9 gFat0.1 g

Red Delicious apple

60 kcal calories · 0.2 g protein · Serving 每100g

Calories60 kcalProtein0.2 gCarbs14.3 gFat0.4 g

kiwi

56 kcal calories · 0.8 g protein · Serving 1个约100g

Calories56 kcalProtein0.8 gCarbs11.9 gFat0.6 g

Pomelo

42 kcal calories · 0.8 g protein · Serving 几瓣约200g

Calories42 kcalProtein0.8 gCarbs9.5 gFat0.2 g

dragon fruit

55 kcal calories · 1.1 g protein · Serving 半个约200g

Calories55 kcalProtein1.1 gCarbs13.3 gFat0.2 g

Breadfruit Seeds

191 kcal calories · 7.4 g protein · Serving 1 oz (28g)

Calories191 kcalProtein7.4 gCarbs29.2 gFat5.6 g

Breadnut Seeds

217 kcal calories · 6 g protein · Serving 1 oz (28g)

Calories217 kcalProtein6 gCarbs46.3 gFat1 g

Chicken Fillet Sandwich with Pickles

250 kcal calories · 16.3 g protein · Serving 1 sandwich (182g)

Calories250 kcalProtein16.3 gCarbs20.9 gFat11.2 g

Boiled Chicken Breast

133 kcal calories · 31 g protein · Serving 1块约150g

Calories133 kcalProtein31 gCarbs0 gFat1.2 g

Chicken Breast Salad

75 kcal calories · 9 g protein · Serving 1份约300g

Calories75 kcalProtein9 gCarbs5 gFat2.5 g

Fried Chicken Breast

187 kcal calories · 33.4 g protein · Serving 3 oz cooked (85g)

Calories187 kcalProtein33.4 gCarbs0.5 gFat4.7 g

Taco Bell Burrito Supreme with Chicken

179 kcal calories · 9.8 g protein · Serving 1 burrito (200g)

Calories179 kcalProtein9.8 gCarbs20.5 gFat6.4 g

Taco Bell Burrito Supreme with Beef

183 kcal calories · 7 g protein · Serving 1 burrito (200g)

Calories183 kcalProtein7 gCarbs23.4 gFat6.8 g

Burrito with Beans and Beef

191 kcal calories · 11.5 g protein · Serving 1 burrito (200g)

Calories191 kcalProtein11.5 gCarbs19.5 gFat7.5 g

Burrito with Beans, Cheese, and Beef

180 kcal calories · 7 g protein · Serving 1 burrito (250g)

Calories180 kcalProtein7 gCarbs23.4 gFat6.8 g

Bean Burrito

206 kcal calories · 6.5 g protein · Serving 1 burrito (large) (315g)

Calories206 kcalProtein6.5 gCarbs32.9 gFat6.2 g

Beef and Bean Frozen Burrito

239 kcal calories · 7.3 g protein · Serving 1 burrito (156g)

Calories239 kcalProtein7.3 gCarbs30.8 gFat9.6 g

Taco Bell Bean Burrito

209 kcal calories · 7.4 g protein · Serving 1 burrito (198g)

Calories209 kcalProtein7.4 gCarbs31.2 gFat6.1 g

Hard-boiled egg

144 kcal calories · 13.3 g protein · Serving 1个约60g

Calories144 kcalProtein13.3 gCarbs2.8 gFat8.8 g

Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, all grades, cooked

259 kcal calories · 26.1 g protein · Serving 3 oz cooked (85g)

Calories259 kcalProtein26.1 gCarbs0 gFat16.6 g

Beef, composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, all grades, cooked

203 kcal calories · 29.9 g protein · Serving 3 oz cooked (85g)

Calories203 kcalProtein29.9 gCarbs0 gFat8.4 g

Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, select, cooked

245 kcal calories · 26.1 g protein · Serving 3 oz cooked (85g)

Calories245 kcalProtein26.1 gCarbs0 gFat15.1 g

Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 0" fat, choice, cooked

233 kcal calories · 28.2 g protein · Serving 3 oz cooked (85g)

Calories233 kcalProtein28.2 gCarbs0 gFat12.5 g

Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 0" fat, select, cooked

203 kcal calories · 28.6 g protein · Serving 3 oz cooked (85g)

Calories203 kcalProtein28.6 gCarbs0 gFat9.2 g

KFC Original Recipe Chicken

250 kcal calories · 17 g protein · Serving 1块约120g

Calories250 kcalProtein17 gCarbs11 gFat15 g

Grilled Chicken Breast (Skinless, Boneless)

151 kcal calories · 30.5 g protein · Serving 3 oz cooked (85g)

Calories151 kcalProtein30.5 gCarbs0 gFat3.2 g

Chicken Nuggets

280 kcal calories · 16 g protein · Serving 1份约150g

Calories280 kcalProtein16 gCarbs12 gFat18 g

KFC Popcorn Chicken

351 kcal calories · 17.7 g protein · Serving 1 medium serving (142g)

Calories351 kcalProtein17.7 gCarbs21.2 gFat21.7 g

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