Frequently Asked Questions

What is Earn the Stars?
Earn the Stars is a merit-based tool for educating, motivating, recognizing and rewarding children to make good choices about nutrition and participating in physical activities.: Why Earn the Stars?
We believe in kids and their ability to overcome challenges with the right incentives. As technologists participating in the Apps for Healthy Kids competition, we feel passionately about addressing social problems with appropriate technology that 'empowers - and then gets out of the kids way'.: How are you making money?
We're not. Earn the Stars is our official submission for the Apps for Healthy Kids competition.: How can children Earn the Stars?
Creating and participating in local pickup games: Up to 20 points per game Answering questions about nutrition and exercise: Up to 3 points per question Assembling meals and calculating their nutrient facts: Up to 7 points per meal: What types of rewards can children earn?
Children earn the stars to receive rewards like concert tickets, autographed photos, telephone calls from their favorite celebrity, stars to coming to their schools, or perhaps even celebrities showing up at their pickup games! All under their parents'/guardians' permissions.: Why Pickup Games?
Growing up, we got our physical activity and exercise through spontaneous and casually assembled sports and games. The benefits of vigorous play was not as important as meeting new neighborhood friends, and learning new athletic skills.: How are you addressing safety concerns?
For visitors to the website, we monitor the participation of children and adults to help deter abusive behavior. In addition, pickup games are strongly encouraged to be supervised by a local parent, or trusted adult of the community. In addition, we leverage the social verification aspects of the popular website Facebook to help participants recognize and deter unsafe behaviors.: Why are you requiring a Facebook account?
Facebook has become the standard in social networking. During the development phase of the pickup games, we realized the need for security and safety for children and teens participating in casual, spontaneous physical activity in their neighborhoods. Facebook serves as an excellent tool for parents and participants to get a general idea of who's who.

How are you addressing childhood obesity in under-served communities?
We believe that children who live in "food deserts", do not have the economic ability to purchase healthy foods, or live in dangerous neighborhoods still should learn about nutrition and find creative ways to burn off calories. By helping children find local pickup games for physical activity, we hope to create pockets of water balloon tosses, red-light green-light, or hill climbs chaperoned by parents and adults. Socioeconomic issues aside, all children have heroes, celebrities, or public figures they are excited about and are inspired by. Earn the Stars offers children rewards that connect them with their favorite stars.: Why an Intake Calculator?
Parents oftentimes want to encourage healthy and nutritious eating, but are usually left without time to dissect all of the information in their foods. The intake calculator allows parents and children to quickly discover the nutritional facts behind their meals and the physical activity requirements to burn off the calories of their meal.: What is the NutriGraph for Parents?
The NutriGraph is a simple tool for parents to understand the nutritional impact of common grocery store food items. Current the tool only represents a small set of foods from the USDA database. With support, we want to develop the NutriGraph into a comprehensive tool that summarizes all store-bought, common restaurant food items.: Why are there are so many food identification questions in the Nutrition Quiz?
As Jamie Oliver pointed out in his TED talk about childhood obesity, many children around the nation are unable to physically identify healthy foods and vegetables.: How are rewards claimed?
When a child earns a reward such as Miley Cyrus concert tickets, their parents or legal guardians must claim the reward for the child on their behalf through a short verification process.: What data do you collect about the children and what will you do with the data?
We store the child's name, their Facebook identification key,their photo, and the number of stars they've earned. This data is used solely for tracking their achievements and for reward fulfillment. We do not rent or sell any data to third parties.: How do I log out of my account?
Simply log out of your Facebook account, and you will also be logged out of Earn the Stars.

Earned the Stars

Live Healthy, Reach for the Stars!

Parents and Educators
Earn the Stars is a suite of tools that encourage tweens to discover the facts behind common foods, learn about proper daily nutrition, and find local games to participate in!

To read more about how we accomplish these goals, please visit our Frequently Asked Questions page.

Earn Stars Now!

Meet Your Favorite Star!

What do Zac Efron, Hayden Panettiere, Miley Cyrus, Corbin Bleu, Vanessa Hudgens, Jamie Lynn Spears, Aly & AJ, and Jonas Brothers have in common?

Every star you earn becomes a chance to see one of these superstars in person!

Build up knowledge with the nutrition quiz, assemble nutritious meals, and organize local games for chances to earn rewards!

Downloadable NutriGraphs

Play Games

Login to create, search, and join pickup games in your area!

Helpful links
Need to find local nature locations to host games?
Discover the Forest

Need to find local playgrounds to host games?
Playspace Finder

Need game ideas and rules?
Playworks Playbook

Have an Android phone?
Create, search, and join pickup games from your Android phone! Search for "Earn the Stars" on the Android Market!
android

Did you know?
Trans-fat free soft-tub vegetable spread is better than both margarine and butter!

My Games
History
Create a Game
Search

Remember Everyone

Always participate in pickup games with your parents' or guardians' supervision and permission.

How to Earn the Stars

Earn 20 Stars for creating a game for yourself and others.
Earn 5 Stars when someone joins your game.
Earn 10 Stars when you join someone's game.
Lose 10 Stars when you leave someone's game.
Lose 5 Stars when someone leaves your game.

How to Earn the Stars

Earn 7 Stars for assembling a nutritious and healthy meal.
Earn 2 Stars for assembling a meal.

All Grains Fruits Vegetables Diary Meats and Nuts Extras Search Start Over

Bread, white

Nutrition Facts

Amount Per 1 very thin slice

Calories 266 kcal

Total Fat 3.29 g

	Saturated Fat 0.717 g

	Polyunsaturated Fat 1.355 g

	Monounsaturated Fat 0.681 g

Cholesterol 0 mg

Sugar 4.31 g

Sodium 681 mg

Total Carbohydrate 50.61 g

	Dietary Fiber 2.4 g

Protein 7.64 g

Roll, French or Vienna

Nutrition Facts

Amount Per 1 small (10 per 12 oz package)

Calories 277 kcal

Total Fat 4.3 g

	Saturated Fat 0.962 g

	Polyunsaturated Fat 0.834 g

	Monounsaturated Fat 1.961 g

Cholesterol 0 mg

Sugar 0.31 g

Sodium 609 mg

Total Carbohydrate 50.2 g

	Dietary Fiber 3.2 g

Protein 8.6 g

Bread, wheat bran

Nutrition Facts

Amount Per 1 slice

Calories 248 kcal

Total Fat 3.4 g

	Saturated Fat 0.779 g

	Polyunsaturated Fat 0.649 g

	Monounsaturated Fat 1.618 g

Cholesterol 0 mg

Sugar 9.68 g

Sodium 486 mg

Total Carbohydrate 47.8 g

	Dietary Fiber 4 g

Protein 8.8 g

Cracker, snack

Nutrition Facts

Amount Per 1 round cracker

Calories 502 kcal

Total Fat 25.3 g

	Saturated Fat 3.776 g

	Polyunsaturated Fat 9.545 g

	Monounsaturated Fat 10.64 g

Cholesterol 0 mg

Sugar 1.79 g

Sodium 847 mg

Total Carbohydrate 61 g

	Dietary Fiber 1.6 g

Protein 7.4 g

Popcorn, popped in oil, unbuttered

Nutrition Facts

Amount Per 1 cup, popped

Calories 583 kcal

Total Fat 43.55 g

	Saturated Fat 6.82 g

	Polyunsaturated Fat 23.191 g

	Monounsaturated Fat 9.809 g

Cholesterol 0 mg

Sugar 0.46 g

Sodium 1058 mg

Total Carbohydrate 45.06 g

	Dietary Fiber 8.1 g

Protein 7.29 g

Oatmeal, cooked, quick (1 or 3 minutes), fat not added in cooking

Nutrition Facts

Amount Per 1 cup, cooked

Calories 61 kcal

Total Fat 1.05 g

	Saturated Fat 0.18 g

	Polyunsaturated Fat 0.372 g

	Monounsaturated Fat 0.32 g

Cholesterol 0 mg

Sugar 0.16 g

Sodium 121 mg

Total Carbohydrate 10.95 g

	Dietary Fiber 1.6 g

Protein 2.13 g

Rice, white, cooked, regular, fat not added in cooking

Nutrition Facts

Amount Per 1 cup, cooked

Calories 129 kcal

Total Fat 0.28 g

	Saturated Fat 0.076 g

	Polyunsaturated Fat 0.075 g

	Monounsaturated Fat 0.087 g

Cholesterol 0 mg

Sugar 0.05 g

Sodium 365 mg

Total Carbohydrate 27.9 g

	Dietary Fiber 0.4 g

Protein 2.66 g

Rice, brown and wild, cooked, fat not added in cooking

Nutrition Facts

Amount Per 1 cup, cooked

Calories 98 kcal

Total Fat 0.7 g

	Saturated Fat 0.137 g

	Polyunsaturated Fat 0.262 g

	Monounsaturated Fat 0.242 g

Cholesterol 0 mg

Sugar 0.3 g

Sodium 503 mg

Total Carbohydrate 20.4 g

	Dietary Fiber 1 g

Protein 2.39 g

Whole wheat cereal, cooked, fat not added in cooking

Nutrition Facts

Amount Per 1 cup, cooked

Calories 46 kcal

Total Fat 0.27 g

	Saturated Fat 0.041 g

	Polyunsaturated Fat 0.137 g

	Monounsaturated Fat 0.038 g

Cholesterol 0 mg

Sugar 0.06 g

Sodium 132 mg

Total Carbohydrate 10.2 g

	Dietary Fiber 1.3 g

Protein 1.52 g

Corn flakes, NFS

Nutrition Facts

Amount Per 1 cup

Calories 361 kcal

Total Fat 0.46 g

	Saturated Fat 0.138 g

	Polyunsaturated Fat 0.243 g

	Monounsaturated Fat 0.089 g

Cholesterol 0 mg

Sugar 9.35 g

Sodium 788 mg

Total Carbohydrate 86.96 g

	Dietary Fiber 3.1 g

Protein 6.63 g

Grapefruit, raw

Nutrition Facts

Amount Per 1 small (approx 3-1/2" dia)

Calories 32 kcal

Total Fat 0.1 g

	Saturated Fat 0.014 g

	Polyunsaturated Fat 0.024 g

	Monounsaturated Fat 0.013 g

Cholesterol 0 mg

Sugar 6.98 g

Sodium 0 mg

Total Carbohydrate 8.08 g

	Dietary Fiber 1.1 g

Protein 0.63 g

Orange, raw

Nutrition Facts

Amount Per 1 small (2-3/8" dia)

Calories 47 kcal

Total Fat 0.12 g

	Saturated Fat 0.015 g

	Polyunsaturated Fat 0.025 g

	Monounsaturated Fat 0.023 g

Cholesterol 0 mg

Sugar 9.35 g

Sodium 0 mg

Total Carbohydrate 11.75 g

	Dietary Fiber 2.4 g

Protein 0.94 g

Orange juice, NFS

Nutrition Facts

Amount Per 1 cup

Calories 45 kcal

Total Fat 0.06 g

	Saturated Fat 0.007 g

	Polyunsaturated Fat 0.012 g

	Monounsaturated Fat 0.011 g

Cholesterol 0 mg

Sugar 10.67 g

Sodium 3 mg

Total Carbohydrate 10.9 g

	Dietary Fiber 0.2 g

Protein 0.68 g

Apple, raw

Nutrition Facts

Amount Per 1 small (2-1/2" dia) (approx 4 per lb)

Calories 52 kcal

Total Fat 0.17 g

	Saturated Fat 0.028 g

	Polyunsaturated Fat 0.051 g

	Monounsaturated Fat 0.007 g

Cholesterol 0 mg

Sugar 10.39 g

Sodium 1 mg

Total Carbohydrate 13.81 g

	Dietary Fiber 2.4 g

Protein 0.26 g

Banana, raw

Nutrition Facts

Amount Per 1 extra small (less than 6" long)

Calories 89 kcal

Total Fat 0.33 g

	Saturated Fat 0.112 g

	Polyunsaturated Fat 0.073 g

	Monounsaturated Fat 0.032 g

Cholesterol 0 mg

Sugar 12.23 g

Sodium 1 mg

Total Carbohydrate 22.84 g

	Dietary Fiber 2.6 g

Protein 1.09 g

Grapes, raw, NS as to type

Nutrition Facts

Amount Per 1 grape, seedless

Calories 69 kcal

Total Fat 0.16 g

	Saturated Fat 0.054 g

	Polyunsaturated Fat 0.048 g

	Monounsaturated Fat 0.007 g

Cholesterol 0 mg

Sugar 15.48 g

Sodium 2 mg

Total Carbohydrate 18.1 g

	Dietary Fiber 0.9 g

Protein 0.72 g

Kiwi fruit, raw

Nutrition Facts

Amount Per 1 fruit

Calories 61 kcal

Total Fat 0.52 g

	Saturated Fat 0.029 g

	Polyunsaturated Fat 0.287 g

	Monounsaturated Fat 0.047 g

Cholesterol 0 mg

Sugar 8.99 g

Sodium 3 mg

Total Carbohydrate 14.66 g

	Dietary Fiber 3 g

Protein 1.14 g

Mango, raw

Nutrition Facts

Amount Per 1 mango

Calories 65 kcal

Total Fat 0.27 g

	Saturated Fat 0.066 g

	Polyunsaturated Fat 0.051 g

	Monounsaturated Fat 0.101 g

Cholesterol 0 mg

Sugar 14.8 g

Sodium 2 mg

Total Carbohydrate 17 g

	Dietary Fiber 1.8 g

Protein 0.51 g

Peach, raw

Nutrition Facts

Amount Per

Calories

Total Fat

	Saturated Fat

	Polyunsaturated Fat

	Monounsaturated Fat

Cholesterol

Sugar

Sodium

Total Carbohydrate

	Dietary Fiber

Protein

Watermelon, raw

Nutrition Facts

Amount Per 1 long melon (15" long x 7-1/2" dia)

Calories 30 kcal

Total Fat 0.15 g

	Saturated Fat 0.016 g

	Polyunsaturated Fat 0.05 g

	Monounsaturated Fat 0.037 g

Cholesterol 0 mg

Sugar 6.2 g

Sodium 1 mg

Total Carbohydrate 7.55 g

	Dietary Fiber 0.4 g

Protein 0.61 g

Strawberries, raw

Nutrition Facts

Amount Per 1 small (1" dia)

Calories 32 kcal

Total Fat 0.3 g

	Saturated Fat 0.015 g

	Polyunsaturated Fat 0.155 g

	Monounsaturated Fat 0.043 g

Cholesterol 0 mg

Sugar 4.89 g

Sodium 1 mg

Total Carbohydrate 7.68 g

	Dietary Fiber 2 g

Protein 0.67 g

Apple juice

Nutrition Facts

Amount Per 1 cup

Calories 47 kcal

Total Fat 0.11 g

	Saturated Fat 0.019 g

	Polyunsaturated Fat 0.033 g

	Monounsaturated Fat 0.005 g

Cholesterol 0 mg

Sugar 10.9 g

Sodium 3 mg

Total Carbohydrate 11.68 g

	Dietary Fiber 0.1 g

Protein 0.06 g

White potato, NFS

Nutrition Facts

Amount Per 1 small (1-3/4" to 2-1/4" dia, raw)

Calories 104 kcal

Total Fat 2.46 g

	Saturated Fat 0.469 g

	Polyunsaturated Fat 0.752 g

	Monounsaturated Fat 1.139 g

Cholesterol 0 mg

Sugar 0.82 g

Sodium 263 mg

Total Carbohydrate 19.33 g

	Dietary Fiber 1.7 g

Protein 1.66 g

Spinach, raw

Nutrition Facts

Amount Per 1 cup

Calories 23 kcal

Total Fat 0.39 g

	Saturated Fat 0.063 g

	Polyunsaturated Fat 0.165 g

	Monounsaturated Fat 0.01 g

Cholesterol 0 mg

Sugar 0.42 g

Sodium 79 mg

Total Carbohydrate 3.63 g

	Dietary Fiber 2.2 g

Protein 2.86 g

Broccoli, cooked, NS as to form, fat not added in cooking

Nutrition Facts

Amount Per 1 cup, NFS

Calories 35 kcal

Total Fat 0.41 g

	Saturated Fat 0.079 g

	Polyunsaturated Fat 0.169 g

	Monounsaturated Fat 0.04 g

Cholesterol 0 mg

Sugar 1.38 g

Sodium 278 mg

Total Carbohydrate 7.14 g

	Dietary Fiber 3.3 g

Protein 2.37 g

Carrots, raw

Nutrition Facts

Amount Per 1 thin strip or stick

Calories 41 kcal

Total Fat 0.24 g

	Saturated Fat 0.037 g

	Polyunsaturated Fat 0.117 g

	Monounsaturated Fat 0.014 g

Cholesterol 0 mg

Sugar 4.74 g

Sodium 69 mg

Total Carbohydrate 9.58 g

	Dietary Fiber 2.8 g

Protein 0.93 g

Tomatoes, raw

Nutrition Facts

Amount Per 1 thin/small slice

Calories 18 kcal

Total Fat 0.2 g

	Saturated Fat 0.028 g

	Polyunsaturated Fat 0.083 g

	Monounsaturated Fat 0.031 g

Cholesterol 0 mg

Sugar 2.63 g

Sodium 5 mg

Total Carbohydrate 3.92 g

	Dietary Fiber 1.2 g

Protein 0.88 g

Corn, raw

Nutrition Facts

Amount Per 1 cup

Calories 86 kcal

Total Fat 1.18 g

	Saturated Fat 0.182 g

	Polyunsaturated Fat 0.559 g

	Monounsaturated Fat 0.347 g

Cholesterol 0 mg

Sugar 3.22 g

Sodium 15 mg

Total Carbohydrate 19.02 g

	Dietary Fiber 2.7 g

Protein 3.22 g

Cucumber, raw

Nutrition Facts

Amount Per 1 small (6-3/8" long)

Calories 12 kcal

Total Fat 0.16 g

	Saturated Fat 0.013 g

	Polyunsaturated Fat 0.003 g

	Monounsaturated Fat 0.002 g

Cholesterol 0 mg

Sugar 1.38 g

Sodium 2 mg

Total Carbohydrate 2.16 g

	Dietary Fiber 0.7 g

Protein 0.59 g

Eggplant, raw

Nutrition Facts

Amount Per 1 eggplant, peeled (yield from 1.25 lb)

Calories 24 kcal

Total Fat 0.19 g

	Saturated Fat 0.034 g

	Polyunsaturated Fat 0.076 g

	Monounsaturated Fat 0.016 g

Cholesterol 0 mg

Sugar 2.35 g

Sodium 2 mg

Total Carbohydrate 5.7 g

	Dietary Fiber 3.4 g

Protein 1.01 g

Lettuce, raw

Nutrition Facts

Amount Per 1 cup, shredded or chopped

Calories 14 kcal

Total Fat 0.14 g

	Saturated Fat 0.018 g

	Polyunsaturated Fat 0.074 g

	Monounsaturated Fat 0.006 g

Cholesterol 0 mg

Sugar 1.97 g

Sodium 10 mg

Total Carbohydrate 2.97 g

	Dietary Fiber 1.2 g

Protein 0.9 g

Mushrooms, raw

Nutrition Facts

Amount Per 1 cup, pieces or slices

Calories 22 kcal

Total Fat 0.34 g

	Saturated Fat 0.043 g

	Polyunsaturated Fat 0.139 g

	Monounsaturated Fat 0 g

Cholesterol 0 mg

Sugar 1.65 g

Sodium 5 mg

Total Carbohydrate 3.28 g

	Dietary Fiber 1 g

Protein 3.09 g

Onions, mature, raw

Nutrition Facts

Amount Per 1 cup, chopped

Calories 40 kcal

Total Fat 0.1 g

	Saturated Fat 0.042 g

	Polyunsaturated Fat 0.017 g

	Monounsaturated Fat 0.013 g

Cholesterol 0 mg

Sugar 4.24 g

Sodium 4 mg

Total Carbohydrate 9.34 g

	Dietary Fiber 1.7 g

Protein 1.1 g

Radish, raw

Nutrition Facts

Amount Per 1 small

Calories 16 kcal

Total Fat 0.1 g

	Saturated Fat 0.032 g

	Polyunsaturated Fat 0.048 g

	Monounsaturated Fat 0.017 g

Cholesterol 0 mg

Sugar 1.86 g

Sodium 39 mg

Total Carbohydrate 3.4 g

	Dietary Fiber 1.6 g

Protein 0.68 g

Beans, green string, baby food, strained

Nutrition Facts

Amount Per 1 tablespoon

Calories 27 kcal

Total Fat 0.17 g

	Saturated Fat 0.039 g

	Polyunsaturated Fat 0.116 g

	Monounsaturated Fat 0 g

Cholesterol 0 mg

Sugar 1.88 g

Sodium 5 mg

Total Carbohydrate 6.29 g

	Dietary Fiber 2.2 g

Protein 1.2 g

Milk, cow's, fluid, whole

Nutrition Facts

Amount Per 1 cup

Calories 60 kcal

Total Fat 3.25 g

	Saturated Fat 1.865 g

	Polyunsaturated Fat 0.195 g

	Monounsaturated Fat 0.812 g

Cholesterol 10 mg

Sugar 5.26 g

Sodium 40 mg

Total Carbohydrate 4.52 g

	Dietary Fiber 0 g

Protein 3.22 g

Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat

Nutrition Facts

Amount Per 1 cup

Calories 34 kcal

Total Fat 0.08 g

	Saturated Fat 0.051 g

	Polyunsaturated Fat 0.003 g

	Monounsaturated Fat 0.021 g

Cholesterol 2 mg

Sugar 5.09 g

Sodium 42 mg

Total Carbohydrate 4.96 g

	Dietary Fiber 0 g

Protein 3.37 g

Yogurt, plain, lowfat milk

Nutrition Facts

Amount Per 1 8 oz container

Calories 63 kcal

Total Fat 1.55 g

	Saturated Fat 1 g

	Polyunsaturated Fat 0.044 g

	Monounsaturated Fat 0.426 g

Cholesterol 6 mg

Sugar 7.04 g

Sodium 70 mg

Total Carbohydrate 7.04 g

	Dietary Fiber 0 g

Protein 5.25 g

Yogurt, frozen, NS as to flavor, whole milk

Nutrition Facts

Amount Per 1 cup

Calories 127 kcal

Total Fat 3.6 g

	Saturated Fat 2.315 g

	Polyunsaturated Fat 0.1 g

	Monounsaturated Fat 0.981 g

Cholesterol 13 mg

Sugar 21.42 g

Sodium 63 mg

Total Carbohydrate 21.6 g

	Dietary Fiber 0.3 g

Protein 3 g

Pudding, chocolate, prepared from dry mix, milk added

Nutrition Facts

Amount Per 1 cup

Calories 106 kcal

Total Fat 2.04 g

	Saturated Fat 1.192 g

	Polyunsaturated Fat 0.123 g

	Monounsaturated Fat 0.548 g

Cholesterol 6 mg

Sugar 13.83 g

Sodium 187 mg

Total Carbohydrate 19.14 g

	Dietary Fiber 0.7 g

Protein 3.2 g

Cheese, natural, Cheddar or American type

Nutrition Facts

Amount Per 1 slice (1 oz)

Calories 403 kcal

Total Fat 33.14 g

	Saturated Fat 21.092 g

	Polyunsaturated Fat 0.942 g

	Monounsaturated Fat 9.391 g

Cholesterol 105 mg

Sugar 0.52 g

Sodium 621 mg

Total Carbohydrate 1.28 g

	Dietary Fiber 0 g

Protein 24.9 g

Cheese, Swiss

Nutrition Facts

Amount Per 1 slice (1 oz)

Calories 380 kcal

Total Fat 27.8 g

	Saturated Fat 17.779 g

	Polyunsaturated Fat 0.972 g

	Monounsaturated Fat 7.274 g

Cholesterol 92 mg

Sugar 1.32 g

Sodium 192 mg

Total Carbohydrate 5.38 g

	Dietary Fiber 0 g

Protein 26.93 g

Beef steak, broiled or baked, lean only eaten

Nutrition Facts

Amount Per 1 oz, with bone, cooked, lean only (yield after bone removed)

Calories 183 kcal

Total Fat 6.19 g

	Saturated Fat 2.313 g

	Polyunsaturated Fat 0.227 g

	Monounsaturated Fat 2.496 g

Cholesterol 63 mg

Sugar 0 g

Sodium 379 mg

Total Carbohydrate 0 g

	Dietary Fiber 0 g

Protein 29.72 g

Pork chop, broiled or baked, lean only eaten

Nutrition Facts

Amount Per 1 small or thin cut (3 oz, with bone, raw) (yield after cooking, bone and fat removed)

Calories 208 kcal

Total Fat 9.72 g

	Saturated Fat 3.61 g

	Polyunsaturated Fat 0.764 g

	Monounsaturated Fat 4.413 g

Cholesterol 78 mg

Sugar 0 g

Sodium 386 mg

Total Carbohydrate 0 g

	Dietary Fiber 0 g

Protein 28.33 g

Ham, fresh, cooked, lean only eaten

Nutrition Facts

Amount Per 1 thin slice (approx 4-1/2" x 2-1/2" x 1/8")

Calories 210 kcal

Total Fat 9.4 g

	Saturated Fat 3.286 g

	Polyunsaturated Fat 0.846 g

	Monounsaturated Fat 4.431 g

Cholesterol 94 mg

Sugar 0 g

Sodium 226 mg

Total Carbohydrate 0 g

	Dietary Fiber 0 g

Protein 29.29 g

Chicken, breast, roasted, broiled, or baked, skin not eaten

Nutrition Facts

Amount Per 1/2 small breast (yield after cooking, bone and skin removed)

Calories 164 kcal

Total Fat 3.54 g

	Saturated Fat 1.002 g

	Polyunsaturated Fat 0.764 g

	Monounsaturated Fat 1.23 g

Cholesterol 84 mg

Sugar 0 g

Sodium 396 mg

Total Carbohydrate 0 g

	Dietary Fiber 0 g

Protein 30.76 g

Salmon, smoked

Nutrition Facts

Amount Per 1 oz, boneless

Calories 117 kcal

Total Fat 4.32 g

	Saturated Fat 0.929 g

	Polyunsaturated Fat 0.995 g

	Monounsaturated Fat 2.023 g

Cholesterol 23 mg

Sugar 0 g

Sodium 784 mg

Total Carbohydrate 0 g

	Dietary Fiber 0 g

Protein 18.28 g

Shrimp, cooked, NS as to cooking method

Nutrition Facts

Amount Per 1 cup, with shell, cooked (yield after shell removed)

Calories 144 kcal

Total Fat 2.35 g

	Saturated Fat 0.446 g

	Polyunsaturated Fat 0.909 g

	Monounsaturated Fat 0.344 g

Cholesterol 206 mg

Sugar 0 g

Sodium 613 mg

Total Carbohydrate 1.24 g

	Dietary Fiber 0 g

Protein 27.59 g

Egg, whole, boiled

Nutrition Facts

Amount Per 1 small

Calories 154 kcal

Total Fat 10.57 g

	Saturated Fat 3.254 g

	Polyunsaturated Fat 1.408 g

	Monounsaturated Fat 4.061 g

Cholesterol 422 mg

Sugar 1.12 g

Sodium 278 mg

Total Carbohydrate 1.12 g

	Dietary Fiber 0 g

Protein 12.53 g

Egg, whole, fried

Nutrition Facts

Amount Per 1 small

Calories 190 kcal

Total Fat 14.79 g

	Saturated Fat 4.107 g

	Polyunsaturated Fat 2.699 g

	Monounsaturated Fat 6.072 g

Cholesterol 456 mg

Sugar 0.83 g

Sodium 533 mg

Total Carbohydrate 0.86 g

	Dietary Fiber 0 g

Protein 13.56 g

Black beans, Cuban style (Habichuelas negras guisadas a la Cubana)

Nutrition Facts

Amount Per 1 cup

Calories 113 kcal

Total Fat 1.6 g

	Saturated Fat 0.344 g

	Polyunsaturated Fat 0.305 g

	Monounsaturated Fat 0.794 g

Cholesterol 1 mg

Sugar 1.76 g

Sodium 414 mg

Total Carbohydrate 18.47 g

	Dietary Fiber 4.3 g

Protein 5.96 g

Almonds, NFS

Nutrition Facts

Amount Per 1 cup

Calories 575 kcal

Total Fat 49.42 g

	Saturated Fat 3.731 g

	Polyunsaturated Fat 12.07 g

	Monounsaturated Fat 30.889 g

Cholesterol 0 mg

Sugar 3.89 g

Sodium 1 mg

Total Carbohydrate 21.67 g

	Dietary Fiber 12.2 g

Protein 21.22 g

Cashew nuts, NFS

Nutrition Facts

Amount Per 1 cup, roasted

Calories 581 kcal

Total Fat 47.77 g

	Saturated Fat 8.478 g

	Polyunsaturated Fat 8.546 g

	Monounsaturated Fat 25.923 g

Cholesterol 0 mg

Sugar 5.01 g

Sodium 308 mg

Total Carbohydrate 30.16 g

	Dietary Fiber 3.3 g

Protein 16.84 g

Ice cream cone, chocolate covered or dipped, flavors other than chocolate

Nutrition Facts

Amount Per 1 cone and single dip

Calories 240 kcal

Total Fat 12.32 g

	Saturated Fat 7.324 g

	Polyunsaturated Fat 0.693 g

	Monounsaturated Fat 3.481 g

Cholesterol 37 mg

Sugar 22.96 g

Sodium 79 mg

Total Carbohydrate 30.84 g

	Dietary Fiber 1.3 g

Protein 3.88 g

Chicken, leg (drumstick and thigh), fried, no coating, skin eaten

Nutrition Facts

Amount Per 1 small leg (yield after cooking, bone removed)

Calories 249 kcal

Total Fat 14.74 g

	Saturated Fat 3.94 g

	Polyunsaturated Fat 3.469 g

	Monounsaturated Fat 5.684 g

Cholesterol 119 mg

Sugar 0 g

Sodium 532 mg

Total Carbohydrate 0 g

	Dietary Fiber 0 g

Protein 27.26 g

Frankfurter or hot dog, meat and poultry

Nutrition Facts

Amount Per 1 frankfurter

Calories 295 kcal

Total Fat 24.96 g

	Saturated Fat 8.801 g

	Polyunsaturated Fat 2.718 g

	Monounsaturated Fat 11.579 g

Cholesterol 69 mg

Sugar 1.39 g

Sodium 1046 mg

Total Carbohydrate 3.02 g

	Dietary Fiber 0.1 g

Protein 13.57 g

Cheeseburger (hamburger with cheese sauce), 1/4 lb meat, with grilled onions, on rye bun

Nutrition Facts

Amount Per 1 (1/4 lb) cheeseburger

Calories 232 kcal

Total Fat 12.84 g

	Saturated Fat 4.612 g

	Polyunsaturated Fat 1.275 g

	Monounsaturated Fat 5.463 g

Cholesterol 35 mg

Sugar 2.13 g

Sodium 351 mg

Total Carbohydrate 16.14 g

	Dietary Fiber 2 g

Protein 12.48 g

Cheesecake

Nutrition Facts

Amount Per 1 cake or pie (9" dia, approx 1-1/2" high)

Calories 321 kcal

Total Fat 19.4 g

	Saturated Fat 7.721 g

	Polyunsaturated Fat 3.378 g

	Monounsaturated Fat 7.365 g

Cholesterol 67 mg

Sugar 22.03 g

Sodium 408 mg

Total Carbohydrate 29 g

	Dietary Fiber 0.3 g

Protein 8.67 g

Cookie, chocolate chip

Nutrition Facts

Amount Per 1 small

Calories 489 kcal

Total Fat 24.73 g

	Saturated Fat 7.838 g

	Polyunsaturated Fat 1.383 g

	Monounsaturated Fat 13.282 g

Cholesterol 0 mg

Sugar 34.34 g

Sodium 297 mg

Total Carbohydrate 64.06 g

	Dietary Fiber 2.9 g

Protein 5.5 g

Doughnut, cake type, chocolate covered

Nutrition Facts

Amount Per 1 mini doughnut (1-1/2" dia) or doughnut hole

Calories 452 kcal

Total Fat 25.25 g

	Saturated Fat 13.47 g

	Polyunsaturated Fat 1.96 g

	Monounsaturated Fat 8.618 g

Cholesterol 19 mg

Sugar 26.65 g

Sodium 413 mg

Total Carbohydrate 51.33 g

	Dietary Fiber 1.9 g

Protein 4.93 g

Burrito with beef, beans, and cheese

Nutrition Facts

Amount Per 1 small burrito

Calories 264 kcal

Total Fat 13.83 g

	Saturated Fat 6.404 g

	Polyunsaturated Fat 1.278 g

	Monounsaturated Fat 5.18 g

Cholesterol 40 mg

Sugar 0.81 g

Sodium 455 mg

Total Carbohydrate 20.19 g

	Dietary Fiber 3.4 g

Protein 14.42 g

Soft taco with beef, cheese, lettuce, tomato and salsa

Nutrition Facts

Amount Per 1 Taco Bell gordita

Calories 216 kcal

Total Fat 10.08 g

	Saturated Fat 4.364 g

	Polyunsaturated Fat 0.784 g

	Monounsaturated Fat 4.119 g

Cholesterol 30 mg

Sugar 1.61 g

Sodium 626 mg

Total Carbohydrate 19.41 g

	Dietary Fiber 1.5 g

Protein 11.47 g

Pizza, cheese, thin crust

Nutrition Facts

Amount Per 1 piece (1/8 of 14" dia)

Calories 281 kcal

Total Fat 12.53 g

	Saturated Fat 5.316 g

	Polyunsaturated Fat 2.234 g

	Monounsaturated Fat 3.614 g

Cholesterol 25 mg

Sugar 3.55 g

Sodium 536 mg

Total Carbohydrate 29.45 g

	Dietary Fiber 1.9 g

Protein 12.5 g

Instant soup, noodle with egg, shrimp or chicken

Nutrition Facts

Amount Per 1 cup

Calories 78 kcal

Total Fat 2.14 g

	Saturated Fat 0.575 g

	Polyunsaturated Fat 0.407 g

	Monounsaturated Fat 0.76 g

Cholesterol 45 mg

Sugar 0.51 g

Sodium 241 mg

Total Carbohydrate 9.5 g

	Dietary Fiber 0.5 g

Protein 4.83 g

White potato, chips

Nutrition Facts

Amount Per 1 chip, NFS

Calories 547 kcal

Total Fat 37.47 g

	Saturated Fat 10.96 g

	Polyunsaturated Fat 12.17 g

	Monounsaturated Fat 9.84 g

Cholesterol 0 mg

Sugar 0.37 g

Sodium 525 mg

Total Carbohydrate 49.74 g

	Dietary Fiber 4.4 g

Protein 6.56 g

White potato, home fries

Nutrition Facts

Amount Per 1 small (1-3/4" to 2-1/4" dia, raw) yields

Calories 185 kcal

Total Fat 9.64 g

	Saturated Fat 1.307 g

	Polyunsaturated Fat 4.7 g

	Monounsaturated Fat 3.275 g

Cholesterol 0 mg

Sugar 1.54 g

Sodium 310 mg

Total Carbohydrate 23.28 g

	Dietary Fiber 2.2 g

Protein 2.2 g

Milk chocolate candy, plain

Nutrition Facts

Amount Per 1 bar

Calories 535 kcal

Total Fat 29.66 g

	Saturated Fat 20.78 g

	Polyunsaturated Fat 1.256 g

	Monounsaturated Fat 15.869 g

Cholesterol 23 mg

Sugar 51.5 g

Sodium 79 mg

Total Carbohydrate 59.4 g

	Dietary Fiber 3.4 g

Protein 7.65 g

Marshmallow

Nutrition Facts

Amount Per 1 chicken

Calories 318 kcal

Total Fat 0.2 g

	Saturated Fat 0.056 g

	Polyunsaturated Fat 0.047 g

	Monounsaturated Fat 0.08 g

Cholesterol 0 mg

Sugar 57.56 g

Sodium 80 mg

Total Carbohydrate 81.3 g

	Dietary Fiber 0.1 g

Protein 1.8 g

MILKY WAY Bar

Nutrition Facts

Amount Per 1 miniature bar

Calories 452 kcal

Total Fat 17.23 g

	Saturated Fat 12.016 g

	Polyunsaturated Fat 0.26 g

	Monounsaturated Fat 2.23 g

Cholesterol 9 mg

Sugar 59.69 g

Sodium 167 mg

Total Carbohydrate 70.48 g

	Dietary Fiber 1 g

Protein 4.01 g

Soft drink, cola-type

Nutrition Facts

Amount Per 1 fl oz

Calories 37 kcal

Total Fat 0.02 g

	Saturated Fat 0 g

	Polyunsaturated Fat 0 g

	Monounsaturated Fat 0 g

Cholesterol 0 mg

Sugar 8.97 g

Sodium 4 mg

Total Carbohydrate 9.56 g

	Dietary Fiber 0 g

Protein 0.07 g

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