Use the following nutrition content information to assist you in making choices about your diet. The foods included on this chart represent a number of items that are commonly served in the Bon Appétit cafes at MIT. The items listed are not all inclusive and will not usually include the daily specials. We will add to this information throughout the year, so please check back for updates. If you would like more information about a specific item, please contact our regional dietitian, Terri Brownlee at terri.brownlee@bamco.com or our executive chef, Jim Lachance at jlachance@cafebonappetit.com. Keep in mind that a healthy diet includes a variety of foods, balanced nutrients and moderation in portions and choices. Consider balance when making your selections as "the numbers" are only one part of making healthy food choices. Enjoy plenty of fresh fruits and vegetables balanced with whole grains, lean proteins and healthy fats. Choose higher fat / calorie favorites in moderation to avoid feelings of deprivation. Good nutrition is about more than just the numbers. So use this guide to make some decisions but don't forget that all foods can fit into a healthy diet. For more information about balancing your diet, please visit our website at www.circleofresponsibility.com. We attempt to provide nutrition information that is as complete as possible. The nutritional values provided are based on standard product formulations and data from our suppliers. Variations may occur due to the use of regional suppliers, seasonal influences, differences in product preparation at the restaurant level, recipe variations and other factors. This information is always subject to change, and will be updated periodically. 8/09
Salad Bar Salad Ingredients Romaine 1 cup 8 0 0 0 -- 0 2 1 1 4 Mesclun (Field Greens) 1 cup 7 0 0 0 -- 0 1 1 1 3 Spinach 1 cup 7 0 0 0 -- 0 1 1 1 24 Grape Tomatoes 1/2 cup 13 0 0 0 -- 0 3 1 1 4 Cucumbers 1/2 cup 7 0 0 0 -- 0 1 0 0 1 Peppers, Green 1/2 cup 15 0 0 0 -- 0 4 1 1 2 Peppers, Red 1/2 cup 14 0 0 0 -- 0 3 1 1 2 Onions, Red 1/2 cup 23 0 0 0 -- 0 5 1 1 2 Mushrooms, Sliced 1/2 cup 8 0 0 0 -- 0 1 0 1 2 Carrots, shredded 1/2 cup 23 0 0 0 -- 0 5 2 1 38 Broccoli, Florets 1/2 cup 10 0 0 0 -- 0 2 -- 1 10 Raisins 2 Tbs 54 0 0 0 -- 0 14 1 1 2 Goldfish Crackers 55 Pieces 140 5 1 2.5 0 <5 20 <1 4 250 Flax Seed 2 Tbs 112 9 1 2 0 6 6 4 6 Croutons 2 Tbs 23 1 0 1 --- 0 3 2 1 62 Sesame Seeds 2 Tbs 118 12 2 5 0 0 2 2 4 9 Dried Cranberries 2 Tbs 93 0 0 0 0 0 25 2 0 1 Black Olives, sliced 2 Tbs 20 2 0 1 --- 0 1 1 0 153 Edamame 3 oz 120 6 0.5 0 0 0 9 4 11 15 Beans Black Beans 1/2 cup 113 0 0 0 -- 0 21 9 8 480 Garbanzo Beans 1/2 cup 149 1 0 0 -- 0 28 7 7 374 Kidney Beans 1/2 cup 117 1 0 0 -- 0 21 7 8 372 Cottage Cheese, 1% 1/2 cup 81 1 1 0 0 5 3 0 14 459 Cheddar Cheese, Shredded 1 oz 114 9 6 3 0 30 0 0 7 176 Egg, hard cooked 1 egg 55 4 1 2 0 164 0 0 5 54 Roasted Sweet Potato 1/2 cup 101 5 1 3 0 0 15 2 1 70 Roasted Potato 1/2 cup 122 5 1 1 1 0 18 2 2 294 Beef Salad 1/2 cup 78 5 0 3.02* 0 9 3 1 325 House Made Dressings Blue Cheese 1 oz. ladle 124 10 3 3 0* 15 7 0 2 385 Caesar Dressing 1 oz. ladle 143 15 2 9.14* 4 1 0 2 94 Creamy Avocado Dressing 1 oz. ladle 76 7 1 3 -- 5 4 1 1 178
Honey Mustard Vinaigrette 1 oz. ladle 94 9 1 6 0 0 3 0 0 254 Honey Orange Mustard 1 oz. ladle 33 1 0* 0* 0* 1* 4 0* 0 236 House Vinaigrette 1 oz. ladle 186 21 2 13.08* 0* 1 0* 0 78 Orange Miso 1 oz. ladle 34 1 0 0 0* 0 5 1 1 324 Parmesan Peppercorn 1 oz. ladle 87 7 2 2 -- 10 4 0 3 202 Ranch 1 oz. ladle 128 10* 4 3 7* 17 0 2 249 Roasted Apple and Onion 1 oz. ladle 35 1 0 0 0 1 5 0 1 78 Soy Sesame Ginger 1 oz. ladle 44 1 0 0* 0* 0 7 0 1 211 Sun Dried Tomato 1 oz. ladle 142 12 1 8.04* 0* 8 2 1 38 Thousand Island Dressing 1 oz. ladle 106 8 1 2* 0* 35 9 0 1 548 Vegetarian Caesar Dressing 1 oz. ladle 63 5 1 1 0* 5 4 0 1 240 Wasabi Vinaigrette 1 oz. ladle 137 15 2 11 0 0 0 0 0 8 Other Canola Oil 1 Tbs 120 14 1 9 0.05 0 0 0 0 0 Olive Oil 1 Tbs 119 14 2 10 0 0 0 0 0 0 Balsamic Vinegar 1 Tbs 0 0 0 0 0 0 0 0 0 0 Red Wine Vinegar 1 Tbs 3 0 0 0 0 0 <1 0 0 1 Fat Free Caesar 1 oz. ladle 20 0 0 0 0 0 3 0 0 590 Fat Free California French 1 oz. ladle 30 0 0 0 0 0 9 <1 0 0 Fat Free Italian 1 oz. ladle 10 0 0 0 0 0 3 0 0 490 Low fat Raspberry Vinaigrette 1 oz. ladle 35 0 0 0 0 0 8 0 0 80 Grill Hamburger, grilled 1 burger 505 23 8 10 1.40* 103 36 2 36 435 Hamburger, double, grilled 1 burger, 2 patties 812 43 16 19 2.79* 206 36 2 65 520 Cheeseburger, grilled 1 burger + cheese 586 29 12 11 1.40* 123 37 2 42 476 Cheeseburger, double, grilled 1 burger, 2 patties + cheese 974 55 23 22 2.79* 246 38 2 77 602 Chicken Sandwich 1 sandwich 425 12 2 5.02* 96 36 2 42 434 Chicken Sandwich w/cheese 1 sandwich 506 17 6 7.02* 116 37 2 48 475 Garden Burger 1 burger 348 7 2 1* 0* 25 58 5 15 1113 Swiss Onion Garden Burger 1 burger 489 17 6 5 0.05 45 64 6 21 1279
Turkey Burger, grilled 1 burger 392 14 3 5 -- 84 35 2 30 438 BLT with Brie 1 sandwich 716 44 19 16.05* 122 37 2 41 2298 Cajun Beef with Cheese 1 sandwich 473 19 8 5 -- 67 42 2 29 1529 Philly Steak 1 sandwich 596 27 11 10 0.05 72 51 3 40 905 Grilled Chicken Sandwich with Cranberry Orange Relish 1 sandwich 506 11 2 5 -- 96 54 2 45 635 Chicken Parmesan Sub 1 sub 924 37 15 14.2* 231 71 6 74 1880 Chili Cheese Dog 1 dog 692 49 21 21.2* 102 31 2 29 1992 Quesadilla - Chicken 1 quesadilla 893 41 22 14 -- 162 71 8 60 1513 Quesadilla - Vegetable 1 quesadilla 753 38 21 13 -- 90 71 8 34 1450 Tuna Melt 1 sandwich 473 22 8 4 0* 38 45 3 24 743 French Fries 12 oz 743 42 5 26.47* 0 84 6 8 668 Sweet Potato Fries 12 oz 492 27 2 16.47* 0 60 9 5 681 Onion Rings 9 oz 942 65 8 21.61* 0 79 5 8 2700 Condiments Leaf Lettuce 1 oz 4 0 0 0 0 0 1 0 0 8 Tomatoes, Sliced 1 slice 5 0 0 0 0 0 1 0 0 1 Onions, Sliced 1 oz 11 0 0 0 0 0 3 1 0 1 Pickle Spears 1 oz 3 0 0 0 0 0 1 0 0 248 Jalapenos 1 oz 8 0 0 0 0 0 1 1 0 477 Ketchup 1 oz. ladle 30 0 0 0 -- 0 8 0 1 348 Mustard, Yellow 1 oz. ladle 21 1 0 1 0 0 2 1 1 355 Mustard, Spicy 1 oz. ladle 20 1 0 0 0 0 2 1 1 340 Sweet Relish 1 oz. ladle 40 0 0 0 -- 0 11 0 0 248 Mayonnaise 1 oz. ladle 119 10 2 3 -- 8 7 0 0 218 Mayonnaise, Light 1 oz. ladle 100 10 2 -- -- 11 3 0 0 239 House Made Dijonnaise 2 Tbs 75 5 1 1* 0* 4 4 0 0 457 House Made Cranberry Mayo 2 Tbs 62 2 0 0.4 0* 1 13 0 0 40 House Made Horseradish Mayo 2 Tbs 77 6 1 2 -- 5 6 0 0 168 House Made BBQ Sauce 2 Tbs 52 0 0 0 0* 0 13 0 1 340 Comfort Foods Beef Tacos 2 tacos 611 36 14 16 4* 126 31 4 39 807 Turkey Tacos 2 tacos 569 31 10 13 2* 139 31 4 41 845 Rotisserie Chicken 1/8 chicken 467 20 5 9 -- 202 2 1 66 196
Pork Loin with Garlic and Rosemary 4 oz pork 300 13 5 1 -- 122 1 0 42 526 Roast Chicken with Lemon and Thyme 4 oz chicken 296 10 2 5 -- 121 4 1 45 894 Chicken Tetrazzini 1-1/2 cups 540 15 5 6.05* 80 61 3 39 671 Chicken Cacciatore 1 cup pasta 349 6 1 2 -- 96 31 4 41 614 Marinara Sauce 1 cup 75 4 1 3 -- 0 11 3 2 642 1-1/2 cup pasta + 3 Spaghetti and Meatballs meatballs 689 22 8 8.93* 137 83 7 37 1208 Vegetable Lasagna 3X3 inch 774 45 14 23 0* 128 62 9 33 1468 Macaroni and Cheese 1-1/4 cup 508 25 11* 6* 0* 48 49 3 20 730 Beef Lasagna 3X3 inch 718 33 16 12 1.2* 132 51 6 54 1548 Meatloaf 6 oz 638 40 15 18 3* 267 4 1 60 346 Turkey Meatloaf 6 oz 418 11 3 3 -- 220 4 1 71 339 Garlic Mashed Potatoes 1 cup 418 18 11 5 -- 45 60 5 7 435 Lemon Garlic Salmon 6 oz 341 18 8 5 -- 121 3 1 41 176 Baked Alaskan Cod 4 oz 240 8 5 2 -- 87 2 1 38 565 Cantonese Alaskan Cod 4 oz 212 4 2 1 -- 74 9 1 33 712 Portuguese Alaskan Cod 4 oz 253 7 1 4 -- 67 13 4 36 440 Garlic Sesame Cod 4 oz 293 9 1 3 -- 67 13 5 39 1159 Carolina Style Pulled Pork 5 oz 491 28 10 12 0* 161 6 1 46 1351 Burgundy Beef Stew 4 oz 560 26 9 12.01* 108 43 8 925 Acorn Squash with Millet, Lentils and Tofu 1/2 squash 308 8 2 3.01* 0 50 13 15 840 Chicken Parmesan 5 oz 647 32 11 14* -- 202 29 2 58 905 Clam Fritters with Tarter 8 oz. ladle + Sauce sauce 598 32 10 3* 0* 45 62 3 13 2146 Dinner Roll - French 1 oz 70 0 0 0 0 0 14 1 3 170 Dinner Roll - Wheat 1 oz 70 0.5 0 0 0 0 14 1 3 110 Cornbread 2X3 Square 150 2.5 1.5 1 0 0 22 <1 2 500 Garlic bread sticks 1.5 oz 120 2.5 0 0 0 0 20 1 4 220 Butter PC 7.5 gram 50 5.5 3.5 0 0 15 0 0 0 45 Salmon, plain grilled 4 oz 175 6 1 2 -- 108 0 0 29 73 Roast beef, plain roasted 4 oz 295 14 5 6 -- 88 0 0 40 52 Roast turkey, plain with skin 4 oz 268 11 3 4 -- 115 0 0 38 65 Pork roast, plain roasted 4 oz 248 9 3 4 -- 115 0 0 38 65
Tuna Melt 1 sandwich 473 22 8 4 0* 38 45 3 24 743 Baba Ganoush 1/2 cup 85 6 1 3 -- 0 7 3 2 61 Hummus 1/4 cup 153 7 1 3 0.02 0 20 4 5 244 Stir-fry Unless otherwise specified, stir-frys are made using 6 oz. protein, 1 to 1-1/2 cups grain or noodle, 1 ladle sauce of choice, 1 tbsp oil plus selected vegetables. You may request less oil or sauce if desired. Basic ingredients: Pork 6 oz. 298 11 4 5 -- 138 0 0 46 78 Chicken 6 oz 281 6 2 2 -- 145 0 0 53 125 Beef--flap meat 6 oz 374 21 8 10 -- 102 0 0 45 128 Scallops 6 oz 190 2 0 0.1 -- 90 0 0 40 450 Shrimp 6 oz 168 2 1 0.3 -- 332 0 0 36 381 Tofu 6 oz 129 8 1 2 -- 0 3 1 14 12 Seitan 4 oz 100 0 0 0 0 0 8 0 18 0 White Rice 1/2 cup 116 2 0 0.5 0 0 23 0 2 92 Brown Rice 1/2 cup 112 1 0 0 0 0 23 1 2 4 Pasta 1/2 cup 105 1 0 0.5 0 0 21 1 4 134 Pasta Whole Wheat 1/2 cup 83 1 1 0 0 0 18 2 4 134 Soba Noodles 1/2 cup 59 0 0 0 0 0 13 0 3 40 Rice Noodles 1/2 cup 99 0 0 0 0 0 23 1 1 159 Sauces Fire Cracker Sauce 2 oz. ladle 55 1 0.1 0.4 0* 0 10 0 3 1344 Chili Lime Sauce 2 oz. ladle 61.03* 0* 0* 0* 0* 14 2 1* 1190 Chili Garlic Sauce 2 oz. ladle 63.15*.024*.02* -- 0* 11 4 2 1285 peanut sauce 2 oz. ladle 193 18 3 8 0* 0 5 1 5 249 Alfredo 2 oz. ladle 193 16 10 9 -- 100 12 0 13 471 Black Bean Soy Sauce 2 oz. ladle 161 1 0.2 0.3 0* 3 26* 9 12 2045 Desserts Cookies - Chocolate Chip 4 oz 400 22 12 0 0 30 70 2 4 360 Cookie - Oatmeal Raisin 4 oz 460 20 12 0 0 30 68 6 6 400 Cookie - Butter Sugar 4 oz 500 22 12 0 0 40 70 1 6 420
Cookie - White Chocolate Macadamia Nut 4 oz 520 26 12 0 0 40 68 1 4 360 Cookie - Carnival 4 oz 500 22 10 0 0 20 72 2 4 420 Pie - Caramel Apple Nut 8 cut 585 38 12 0 0 0 65 3 6 465 Pie - Apple 8 cut 495 27 8 0 0 0 59 3 3 465 Pie - Cherry 8 cut 585 33 14 0 0 0 71 3 5 510 Pie - Blueberry 8 cut 600 33 14 0 0 0 75 3 5 525 Pie - Peach 8 cut 555 33 14 0 0 0 68 3 5 480 Pie - Dutch Apple 8 Cut 525 27 12 0 0 0 77 3 5 465 Pie - Fruit of the Forest 8 cut 570 33 14 0 0 0 66 3 5 495 Cheesecake - Orange Cream 1 slice 480 33 18 0 0 110 40 1 7 240 House Made Granola 1/2 cup 238 6 1 3 0* 0 43 3 4 157 Fortune Cookie each 23.2 0.17 0 0.1 0 0.1 5.2 0.1 0.3 16.8 Fountain Beverages Milk - Whole 16 oz 16 oz 272 15 9 4 0 45 21 0 15 181 Milk - Whole 20 oz 20 oz 340 18 11 5 0 57 26 0 18 227 Milk - Skim 16 oz 16 oz 154 0.4 0.2 0.1 0 9 23 0 15 191 Milk - Skim 20 oz 20 oz 193 0.5 0.3 0.1 0 11 28 0 19 238 Juice - Orange 8 oz 110 0 0 0 0 0 28 0 2 10 Juice - Apple 8 oz 110 0 0 0 0 0 28 0 0 15 Juice - Cranberry 8 oz 120 0 0 0 0 0 30 0 0 10 Juice - Guava 8 oz 120 0 0 0 0 0 30 0 0 10 Coke - Fountain Beverage 8 oz 99 0 0 0 0 0 27 0 0 6 Diet Coke - Fountain Beverage 8 oz 0.6 0 0 0 0 0 0.1 0 0 10 Sprite - Fountain Beverage 8 oz 97 0 0 0 0 0 26 0 0 22 Diet Sprite - Fountain Beverage 8 oz 2.3 0 0 0 0 0 0 0 0 6 Root Beer - Fountain Beverage 8 oz 111 0 0 0 0 0 30 0 0 24 Orange - Fountain Beverage 8 oz 112 0 0 0 0 0 30 0 0 8 Hi-C Fruit Punch 8 oz 104 0 0 0 0 0 28 0 0 9 Nestea Sweetened Iced Tea 8 oz 62 0 0 0 0 0 17 0 0 14 PowerAde Mountain Blast 8 oz 72 0 0 0 0 0 19 0 0 15 Ice Cream Bar Vanilla Ice Cream 1/2 cup 130 7 4 0 0 20 14 0 3 35 Chocolate Ice Cream 1/2 cup 140 7 4.5 0 0 20 17 1 2 45 Mint Chocolate Chip Ice Cream 1/2 cup 150 8 5 0 0 15 17 0 2 40
Strawberry Ice Cream 1/2 cup 120 6 3.5 0 0 15 15 0 2 0 Cookies and Cream Ice Cream 1/2 cup 150 7 4.5 0 0 15 19 0 2 90 Coffee Ice Cream 1/2 cup 130 7 4 0 0 25 15 0 2 45 Hot Fudge Topping 2 Tbs 109 0.5 0 0 0 0 25 1 1 28 Caramel Topping 2 Tbs 100 1 0.5 0 0 <5 23 0 0 0 Butterscotch Topping 2 Tbs 103 0 0 0 0 0 27 0 1 143 Whipped Topping 1 oz 73 6 4 2 0 22 4 0 1 37 Reese's Pieces 0.5 oz 71 4 2 1 0 0 9 0 2 28 Oreo Cookie Crumbs 1/4 cup 130 5 1.5 0 0 0 19 <1 1 130 Jimmies.25 oz 35 2 1 0 0 0 5 0 0 0 Cherry Halves 1 oz 47 0 0 0 0 0 12 1 0 1 M&M's 1 oz 140 6 4 2 0.05 4 20 1 1 17 Walnuts 1 Tbs 49 5 1 1 0 0 1 1 1 0 Heath Crumbs 1 Tbs 80 5 3 0 0 <5 9 0 0 50 Chocolate Chips 1 Tbs 56 3 2 1 0 2 6 0 1 8 Key Dash (--) Zero (0) Asterisk (*) A dash indicates no value is currently available for the nutrient. A zero indicates the nutrition value has been calculated and the result is zero. An asterisk is used to indicate a partial nutrient value, i.e. the value has been calculated from available data but there is some data that is not available.