East Quad | M|Dining

East Quad

Featuring local, farm-to-table recipes and a wide variety of vegan and vegetarian options, East Quad is the place to be for the sustainability-minded among us.

Menu offerings are subject to change; please check menu signage in the dining hall for the most up-to-date information.

Today’s Hours

Breakfast
7:00 am ‑ 10:30 am
Lunch
10:30 am ‑ 2:00 pm
Dinner
4:30 pm ‑ 8:00 pm

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Today’s Menu

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Breakfast

Hot Cereal

Oatmeal

Nutrient Dense High

Vegan

Carbon Footprint Low

Contains:

oats

Nutrition Facts
Serving Size Cups (253g)
Amount Per Serving
Calories 183
	% Daily Value*
Total Fat 3g	5%
Saturated Fat 1g	2%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 3mg	0%
Total Carbohydrate 33g	12%
Dietary Fiber 5g	20%
Sugars 1g	1%
Protein 6g	8%
Vitamin A	0%
Vitamin C	0%
Calcium	3%
Iron	11%

Toast

Scrambled Eggs

Gluten Free

Nutrient Dense High

Vegetarian

Carbon Footprint Low

Contains:

eggs
soy

Nutrition Facts
Serving Size 1/2 cup Serving (84g)
Amount Per Serving
Calories 163
	% Daily Value*
Total Fat 12g	19%
Saturated Fat 4g	17%
Trans Fat 0g
Cholesterol 336mg	112%
Sodium 116mg	8%
Total Carbohydrate 0g	0%
Dietary Fiber 0g	0%
Sugars 0g	0%
Protein 11g	15%
Vitamin A	7%
Vitamin C	0%
Calcium	6%
Iron	9%

Scrambled Tofu

Gluten Free

Nutrient Dense High

Vegan

Carbon Footprint Low

Contains:

soy

Nutrition Facts
Serving Size 1/2 Cup (113g)
Amount Per Serving
Calories 157
	% Daily Value*
Total Fat 10g	15%
Saturated Fat 2g	9%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 231mg	15%
Total Carbohydrate 4g	1%
Dietary Fiber 2g	9%
Sugars 1g	2%
Protein 13g	18%
Vitamin A	0%
Vitamin C	10%
Calcium	9%
Iron	9%

Cinnamon Pull Apart Bread

Nutrient Dense Low

Vegetarian

Carbon Footprint Low

Contains:

milk
wheat/barley/rye

Nutrition Facts
Serving Size Serving (82g)
Amount Per Serving
Calories 304
	% Daily Value*
Total Fat 15g	23%
Saturated Fat 10g	43%
Trans Fat 0g
Cholesterol 24mg	8%
Sodium 471mg	31%
Total Carbohydrate 40g	15%
Dietary Fiber 0g	2%
Sugars 21g	42%
Protein 3g	3%
Vitamin A	7%
Vitamin C	0%
Calcium	3%
Iron	7%

Bacon

Gluten Free

Nutrient Dense Low

Carbon Footprint Low

Contains:

pork

Nutrition Facts
Serving Size 4 Slices (41g)
Amount Per Serving
Calories 204
	% Daily Value*
Total Fat 18g	27%
Saturated Fat 6g	29%
Trans Fat 0g
Cholesterol 51mg	17%
Sodium 638mg	43%
Total Carbohydrate 0g	0%
Dietary Fiber 0g	0%
Sugars 0g	0%
Protein 13g	17%
Vitamin A	0%
Vitamin C	0%
Calcium	0%
Iron	0%

Patatas Bravas

Nutrient Dense Medium

Vegetarian

Carbon Footprint Low

Contains:

eggs
item is deep fried

Nutrition Facts
Serving Size 1/2 Cup (85g)
Amount Per Serving
Calories 159
	% Daily Value*
Total Fat 11g	16%
Saturated Fat 2g	7%
Trans Fat 0g
Cholesterol 4mg	1%
Sodium 178mg	12%
Total Carbohydrate 15g	5%
Dietary Fiber 1g	4%
Sugars 3g	6%
Protein 1g	2%
Vitamin A	2%
Vitamin C	15%
Calcium	2%
Iron	2%

Chorizo Breakfast Taco

Gluten Free

Nutrient Dense Medium

Carbon Footprint High

Contains:

eggs
milk
pork
soy

Nutrition Facts
Serving Size Taco (196g)
Amount Per Serving
Calories 354
	% Daily Value*
Total Fat 23g	35%
Saturated Fat 7g	33%
Trans Fat 0g
Cholesterol 204mg	68%
Sodium 693mg	46%
Total Carbohydrate 22g	8%
Dietary Fiber 4g	16%
Sugars 3g	5%
Protein 15g	20%
Vitamin A	7%
Vitamin C	4%
Calcium	14%
Iron	14%

Small Flour Tortillas

Nutrient Dense Low Medium

Vegan

Carbon Footprint Low

Contains:

wheat/barley/rye

Nutrition Facts
Serving Size Tortilla (23g)
Amount Per Serving
Calories 67
	% Daily Value*
Total Fat 2g	3%
Saturated Fat 1g	4%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 67mg	4%
Total Carbohydrate 11g	4%
Dietary Fiber 0g	1%
Sugars 1g	1%
Protein 1g	2%
Vitamin A	0%
Vitamin C	0%
Calcium	2%
Iron	4%

Roasted Baby Carrots

Gluten Free

Nutrient Dense High

Vegan

Carbon Footprint Low

Nutrition Facts
Serving Size Serving (170g)
Amount Per Serving
Calories 179
	% Daily Value*
Total Fat 15g	23%
Saturated Fat 1g	5%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 159mg	11%
Total Carbohydrate 13g	5%
Dietary Fiber 0g	0%
Sugars 7g	13%
Protein 0g	0%
Vitamin A	415%
Vitamin C	7%
Calcium	5%
Iron	7%

MBakery

Iced Chocolate Long John

Nutrient Dense Low

Vegetarian

Carbon Footprint Low

Contains:

eggs
milk
soy
wheat/barley/rye

Nutrition Facts
Serving Size Donut (109g)
Amount Per Serving
Calories 370
	% Daily Value*
Total Fat 21g	31%
Saturated Fat 10g	47%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 421mg	28%
Total Carbohydrate 40g	15%
Dietary Fiber 1g	4%
Sugars 9g	18%
Protein 5g	7%
Vitamin A	0%
Vitamin C	0%
Calcium	0%
Iron	12%

Blueberry Muffins

Nutrient Dense Low Medium

Vegetarian

Carbon Footprint Low

Contains:

eggs
wheat/barley/rye

Nutrition Facts
Serving Size Muffin (54g)
Amount Per Serving
Calories 164
	% Daily Value*
Total Fat 7g	11%
Saturated Fat 1g	5%
Trans Fat 0g
Cholesterol 17mg	6%
Sodium 138mg	9%
Total Carbohydrate 23g	8%
Dietary Fiber 1g	2%
Sugars 13g	26%
Protein 2g	2%
Vitamin A	0%
Vitamin C	0%
Calcium	0%
Iron	3%

Cappuccino Chocolate Chip Muffins

Nutrient Dense Low

Vegetarian

Carbon Footprint Low

Contains:

eggs
milk
soy
wheat/barley/rye

Nutrition Facts
Serving Size Muffin (54g)
Amount Per Serving
Calories 202
	% Daily Value*
Total Fat 9g	14%
Saturated Fat 3g	12%
Trans Fat 0g
Cholesterol 18mg	6%
Sodium 145mg	10%
Total Carbohydrate 27g	10%
Dietary Fiber 1g	2%
Sugars 17g	34%
Protein 2g	3%
Vitamin A	0%
Vitamin C	0%
Calcium	0%
Iron	0%

Lunch

Soup

Canadian Cheese Soup

Nutrient Dense Low

Vegetarian

Carbon Footprint High

Contains:

milk
wheat/barley/rye

Nutrition Facts
Serving Size Cups (247g)
Amount Per Serving
Calories 255
	% Daily Value*
Total Fat 17g	26%
Saturated Fat 10g	46%
Trans Fat 0g
Cholesterol 55mg	18%
Sodium 429mg	29%
Total Carbohydrate 14g	5%
Dietary Fiber 1g	4%
Sugars 7g	14%
Protein 12g	16%
Vitamin A	12%
Vitamin C	7%
Calcium	35%
Iron	3%

Shrimp & Corn Soup

Halal

Nutrient Dense Low

Carbon Footprint Medium

Contains:

shellfish

Nutrition Facts
Serving Size Cups (261g)
Amount Per Serving
Calories 88
	% Daily Value*
Total Fat 2g	3%
Saturated Fat 0g	1%
Trans Fat 0g
Cholesterol 22mg	7%
Sodium 510mg	34%
Total Carbohydrate 13g	5%
Dietary Fiber 2g	8%
Sugars 5g	11%
Protein 4g	6%
Vitamin A	11%
Vitamin C	34%
Calcium	2%
Iron	3%

Signature Maize

Grilled Reuben

Nutrient Dense Low Medium

Carbon Footprint High

Contains:

beef
eggs
milk
sesame seed
soy
wheat/barley/rye

Nutrition Facts
Serving Size 1/2 Sandwich (118g)
Amount Per Serving
Calories 260
	% Daily Value*
Total Fat 10g	15%
Saturated Fat 4g	17%
Trans Fat 0g
Cholesterol 29mg	10%
Sodium 726mg	48%
Total Carbohydrate 25g	9%
Dietary Fiber 1g	4%
Sugars 3g	7%
Protein 14g	19%
Vitamin A	0%
Vitamin C	0%
Calcium	13%
Iron	8%

Onion Rings

Nutrient Dense Low

Vegetarian

Carbon Footprint Low

Contains:

item is deep fried
milk
wheat/barley/rye

Nutrition Facts
Serving Size 1/2 Cup (85g)
Amount Per Serving
Calories 358
	% Daily Value*
Total Fat 25g	37%
Saturated Fat 5g	21%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 626mg	42%
Total Carbohydrate 29g	11%
Dietary Fiber 1g	4%
Sugars 4g	7%
Protein 3g	4%
Vitamin A	0%
Vitamin C	0%
Calcium	2%
Iron	10%

24 Carrots

Southwest Corn Cakes

Nutrient Dense Medium

Vegan

Carbon Footprint Low

Nutrition Facts
Serving Size Cake (85g)
Amount Per Serving
Calories 79
	% Daily Value*
Total Fat 3g	5%
Saturated Fat 0g	1%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 25mg	2%
Total Carbohydrate 12g	4%
Dietary Fiber 1g	4%
Sugars 1g	2%
Protein 1g	2%
Vitamin A	3%
Vitamin C	5%
Calcium	1%
Iron	3%

Frijoles de la Olla

Gluten Free

Nutrient Dense High

Vegan

Carbon Footprint Low

Nutrition Facts
Serving Size Serving (118g)
Amount Per Serving
Calories 256
	% Daily Value*
Total Fat 2g	3%
Saturated Fat 0g	1%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 8mg	1%
Total Carbohydrate 44g	16%
Dietary Fiber 16g	65%
Sugars 2g	4%
Protein 15g	20%
Vitamin A	0%
Vitamin C	2%
Calcium	12%
Iron	30%

Avocado Wedge

Gluten Free

Nutrient Dense High

Vegan

Carbon Footprint Low

Nutrition Facts
Serving Size Ounce (28g)
Amount Per Serving
Calories 45
	% Daily Value*
Total Fat 4g	6%
Saturated Fat 1g	3%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 2mg	0%
Total Carbohydrate 2g	1%
Dietary Fiber 2g	8%
Sugars 0g	0%
Protein 1g	1%
Vitamin A	1%
Vitamin C	5%
Calcium	0%
Iron	1%

Fresh Pico De Gallo

Gluten Free

Nutrient Dense High

Vegan

Carbon Footprint Low

Nutrition Facts
Serving Size 1 oz Serving (28g)
Amount Per Serving
Calories 5
	% Daily Value*
Total Fat 0g	0%
Saturated Fat 0g	0%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 2mg	0%
Total Carbohydrate 1g	0%
Dietary Fiber 0g	1%
Sugars 1g	1%
Protein 0g	0%
Vitamin A	3%
Vitamin C	7%
Calcium	0%
Iron	0%

Fresh Honeydew Melons

Gluten Free

Nutrient Dense High

Vegan

Carbon Footprint Low

Nutrition Facts
Serving Size 2 oz Serving (57g)
Amount Per Serving
Calories 28
	% Daily Value*
Total Fat 0g	0%
Saturated Fat 0g	0%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 7mg	0%
Total Carbohydrate 7g	2%
Dietary Fiber 1g	2%
Sugars 6g	12%
Protein 0g	0%
Vitamin A	1%
Vitamin C	28%
Calcium	0%
Iron	1%

Three Bean Chili

Gluten Free

Nutrient Dense Medium High

Vegan

Carbon Footprint Low

Nutrition Facts
Serving Size Cups (198g)
Amount Per Serving
Calories 126
	% Daily Value*
Total Fat 2g	2%
Saturated Fat 0g	0%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 449mg	30%
Total Carbohydrate 22g	8%
Dietary Fiber 6g	24%
Sugars 7g	13%
Protein 5g	7%
Vitamin A	14%
Vitamin C	10%
Calcium	6%
Iron	12%

Shredded Cheddar Cheese

Gluten Free

Nutrient Dense Medium

Vegetarian

Carbon Footprint Low

Contains:

milk

Nutrition Facts
Serving Size 2 Tablespoons (28g)
Amount Per Serving
Calories 111
	% Daily Value*
Total Fat 9g	14%
Saturated Fat 5g	23%
Trans Fat 0g
Cholesterol 30mg	10%
Sodium 182mg	12%
Total Carbohydrate 1g	0%
Dietary Fiber 0g	0%
Sugars 0g	0%
Protein 6g	8%
Vitamin A	%
Vitamin C	0%
Calcium	20%
Iron	0%

Sour Cream

Gluten Free

Nutrient Dense Medium High

Vegetarian

Carbon Footprint Low

Contains:

milk

Nutrition Facts
Serving Size 1 oz Serving (28g)
Amount Per Serving
Calories 55
	% Daily Value*
Total Fat 6g	8%
Saturated Fat 4g	17%
Trans Fat 0g
Cholesterol 15mg	5%
Sodium 55mg	4%
Total Carbohydrate 2g	1%
Dietary Fiber 0g	0%
Sugars 2g	4%
Protein 1g	1%
Vitamin A	3%
Vitamin C	0%
Calcium	5%
Iron	0%

Corn Chips

Gluten Free

Nutrient Dense Medium

Vegan

Carbon Footprint Low

Nutrition Facts
Serving Size 1 oz Serving (28g)
Amount Per Serving
Calories 162
	% Daily Value*
Total Fat 10g	15%
Saturated Fat 2g	7%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 172mg	11%
Total Carbohydrate 16g	6%
Dietary Fiber 1g	4%
Sugars 0g	0%
Protein 2g	3%
Vitamin A	%
Vitamin C	%
Calcium	3%
Iron	1%

Halal

Halal Margarita Chicken

Gluten Free

Halal

Nutrient Dense Medium

Carbon Footprint Medium

Nutrition Facts
Serving Size 3 oz Serving (89g)
Amount Per Serving
Calories 86
	% Daily Value*
Total Fat 3g	4%
Saturated Fat 0g	1%
Trans Fat 0g
Cholesterol 30mg	10%
Sodium 343mg	23%
Total Carbohydrate 0g	0%
Dietary Fiber 0g	0%
Sugars 0g	1%
Protein 15g	19%
Vitamin A	0%
Vitamin C	1%
Calcium	0%
Iron	1%

Cilantro Lime White Rice

Gluten Free

Nutrient Dense Medium

Vegan

Carbon Footprint Low

Nutrition Facts
Serving Size 1/2 Cup (85g)
Amount Per Serving
Calories 117
	% Daily Value*
Total Fat 0g	0%
Saturated Fat 0g	0%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 127mg	8%
Total Carbohydrate 26g	9%
Dietary Fiber 0g	1%
Sugars 1g	1%
Protein 3g	4%
Vitamin A	1%
Vitamin C	4%
Calcium	1%
Iron	6%

Roasted Broccoli

Gluten Free

Nutrient Dense Medium

Vegan

Carbon Footprint Low

Nutrition Facts
Serving Size 3 oz Serving (85g)
Amount Per Serving
Calories 42
	% Daily Value*
Total Fat 2g	3%
Saturated Fat 0g	1%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 53mg	4%
Total Carbohydrate 6g	2%
Dietary Fiber 2g	9%
Sugars 1g	3%
Protein 2g	3%
Vitamin A	10%
Vitamin C	124%
Calcium	4%
Iron	3%

Pizziti

Cheese Bread

Nutrient Dense Medium

Vegetarian

Carbon Footprint Low

Contains:

eggs
milk
soy
wheat/barley/rye

Nutrition Facts
Serving Size Piece (51g)
Amount Per Serving
Calories 207
	% Daily Value*
Total Fat 8g	11%
Saturated Fat 4g	17%
Trans Fat 0g
Cholesterol 21mg	7%
Sodium 375mg	25%
Total Carbohydrate 22g	8%
Dietary Fiber 1g	5%
Sugars 1g	2%
Protein 9g	12%
Vitamin A	0%
Vitamin C	0%
Calcium	16%
Iron	13%

Pepperoni Pizza

Halal

Nutrient Dense Low Medium

Carbon Footprint Low

Contains:

beef
eggs
milk
soy
wheat/barley/rye

Nutrition Facts
Serving Size Slice (113g)
Amount Per Serving
Calories 298
	% Daily Value*
Total Fat 10g	16%
Saturated Fat 5g	22%
Trans Fat 0g
Cholesterol 28mg	9%
Sodium 647mg	43%
Total Carbohydrate 33g	12%
Dietary Fiber 2g	7%
Sugars 2g	4%
Protein 12g	16%
Vitamin A	0%
Vitamin C	0%
Calcium	16%
Iron	16%

Cheese Pizza

Nutrient Dense Low Medium

Vegetarian

Carbon Footprint Low

Contains:

eggs
milk
soy
wheat/barley/rye

Nutrition Facts
Serving Size Slice (105g)
Amount Per Serving
Calories 269
	% Daily Value*
Total Fat 8g	11%
Saturated Fat 4g	17%
Trans Fat 0g
Cholesterol 21mg	7%
Sodium 540mg	36%
Total Carbohydrate 33g	12%
Dietary Fiber 2g	7%
Sugars 2g	4%
Protein 11g	14%
Vitamin A	0%
Vitamin C	0%
Calcium	16%
Iron	15%

Wild Fire Maize

Homestyle Chicken Tenders

Nutrient Dense Low Medium

Carbon Footprint Medium

Contains:

eggs
item is deep fried
milk
soy
wheat/barley/rye

Nutrition Facts
Serving Size 2 Pieces (85g)
Amount Per Serving
Calories 221
	% Daily Value*
Total Fat 13g	20%
Saturated Fat 3g	12%
Trans Fat 0g
Cholesterol 26mg	9%
Sodium 306mg	20%
Total Carbohydrate 12g	4%
Dietary Fiber 3g	10%
Sugars 2g	3%
Protein 12g	16%
Vitamin A	0%
Vitamin C	0%
Calcium	0%
Iron	5%

Seasoned Curly Fries

Nutrient Dense Low

Vegan

Carbon Footprint Low

Contains:

item is deep fried
wheat/barley/rye

Nutrition Facts
Serving Size 1/2 Cup (113g)
Amount Per Serving
Calories 385
	% Daily Value*
Total Fat 31g	46%
Saturated Fat 6g	25%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 480mg	32%
Total Carbohydrate 27g	10%
Dietary Fiber 1g	5%
Sugars 1g	3%
Protein 3g	4%
Vitamin A	0%
Vitamin C	0%
Calcium	1%
Iron	3%

MBakery

Oatmeal Raisin Cookies

Nutrient Dense Low

Vegetarian

Carbon Footprint Low

Contains:

eggs
milk
oats
wheat/barley/rye

Nutrition Facts
Serving Size Cookie (35g)
Amount Per Serving
Calories 142
	% Daily Value*
Total Fat 6g	9%
Saturated Fat 2g	9%
Trans Fat 0g
Cholesterol 10mg	3%
Sodium 106mg	7%
Total Carbohydrate 21g	8%
Dietary Fiber 1g	4%
Sugars 11g	22%
Protein 2g	3%
Vitamin A	4%
Vitamin C	0%
Calcium	1%
Iron	5%

Sugar Cookies

Nutrient Dense Low

Vegetarian

Carbon Footprint Low

Contains:

eggs
milk
wheat/barley/rye

Nutrition Facts
Serving Size Cookie (35g)
Amount Per Serving
Calories 162
	% Daily Value*
Total Fat 8g	12%
Saturated Fat 3g	14%
Trans Fat 0g
Cholesterol 10mg	3%
Sodium 137mg	9%
Total Carbohydrate 19g	7%
Dietary Fiber 0g	0%
Sugars 10g	20%
Protein 2g	3%
Vitamin A	6%
Vitamin C	0%
Calcium	1%
Iron	3%

Caramel Pretzel Brownies

Nutrient Dense Low

Vegetarian

Carbon Footprint Medium

Contains:

eggs
milk
soy
wheat/barley/rye

Nutrition Facts
Serving Size Bar (88g)
Amount Per Serving
Calories 328
	% Daily Value*
Total Fat 12g	18%
Saturated Fat 6g	29%
Trans Fat 0g
Cholesterol 64mg	21%
Sodium 267mg	18%
Total Carbohydrate 48g	18%
Dietary Fiber 1g	4%
Sugars 30g	61%
Protein 6g	8%
Vitamin A	8%
Vitamin C	0%
Calcium	5%
Iron	8%

Orange Cardamom Vegan Cookies

Nutrient Dense Low

Vegan

Carbon Footprint Low

Contains:

soy
wheat/barley/rye

Nutrition Facts
Serving Size Cookie (28g)
Amount Per Serving
Calories 119
	% Daily Value*
Total Fat 6g	9%
Saturated Fat 3g	11%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 115mg	8%
Total Carbohydrate 16g	6%
Dietary Fiber 1g	2%
Sugars 8g	16%
Protein 2g	2%
Vitamin A	0%
Vitamin C	3%
Calcium	2%
Iron	3%

Dinner

Soup

Canadian Cheese Soup

Nutrient Dense Low

Vegetarian

Carbon Footprint High

Contains:

milk
wheat/barley/rye

Nutrition Facts
Serving Size Cups (247g)
Amount Per Serving
Calories 255
	% Daily Value*
Total Fat 17g	26%
Saturated Fat 10g	46%
Trans Fat 0g
Cholesterol 55mg	18%
Sodium 429mg	29%
Total Carbohydrate 14g	5%
Dietary Fiber 1g	4%
Sugars 7g	14%
Protein 12g	16%
Vitamin A	12%
Vitamin C	7%
Calcium	35%
Iron	3%

Shrimp & Corn Soup

Halal

Nutrient Dense Low

Carbon Footprint Medium

Contains:

shellfish

Nutrition Facts
Serving Size Cups (261g)
Amount Per Serving
Calories 88
	% Daily Value*
Total Fat 2g	3%
Saturated Fat 0g	1%
Trans Fat 0g
Cholesterol 22mg	7%
Sodium 510mg	34%
Total Carbohydrate 13g	5%
Dietary Fiber 2g	8%
Sugars 5g	11%
Protein 4g	6%
Vitamin A	11%
Vitamin C	34%
Calcium	2%
Iron	3%

Signature Maize

Roasted Leg Lamb w/North African Spices

Gluten Free

Halal

Nutrient Dense High

Carbon Footprint High

Nutrition Facts
Serving Size 3 oz serving (85g)
Amount Per Serving
Calories 153
	% Daily Value*
Total Fat 12g	18%
Saturated Fat 5g	21%
Trans Fat 0g
Cholesterol 45mg	15%
Sodium 290mg	19%
Total Carbohydrate 1g	0%
Dietary Fiber 0g	0%
Sugars 0g	0%
Protein 11g	15%
Vitamin A	0%
Vitamin C	1%
Calcium	0%
Iron	9%

Fennel Slaw

Gluten Free

Nutrient Dense Medium

Vegan

Carbon Footprint Low

Nutrition Facts
Serving Size 3 oz Serving (85g)
Amount Per Serving
Calories 99
	% Daily Value*
Total Fat 8g	11%
Saturated Fat 1g	2%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 76mg	5%
Total Carbohydrate 8g	3%
Dietary Fiber 2g	8%
Sugars 4g	7%
Protein 1g	1%
Vitamin A	2%
Vitamin C	12%
Calcium	3%
Iron	3%

Roasted Zucchini

Gluten Free

Nutrient Dense Medium

Vegan

Carbon Footprint Low

Nutrition Facts
Serving Size 6 oz Serving (170g)
Amount Per Serving
Calories 53
	% Daily Value*
Total Fat 4g	5%
Saturated Fat 1g	3%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 64mg	4%
Total Carbohydrate 5g	2%
Dietary Fiber 2g	6%
Sugars 4g	8%
Protein 2g	2%
Vitamin A	11%
Vitamin C	46%
Calcium	2%
Iron	3%

Nut Free Jeweled Rice

Gluten Free

Nutrient Dense Medium

Vegan

Carbon Footprint Low

Nutrition Facts
Serving Size 1/2 Cup (57g)
Amount Per Serving
Calories 113
	% Daily Value*
Total Fat 1g	2%
Saturated Fat 0g	0%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 1mg	0%
Total Carbohydrate 24g	9%
Dietary Fiber 0g	1%
Sugars 10g	19%
Protein 2g	2%
Vitamin A	0%
Vitamin C	6%
Calcium	0%
Iron	3%

24 Carrots

Vegetable Curry

Gluten Free

Nutrient Dense Low Medium

Vegan

Carbon Footprint Low

Contains:

soy

Nutrition Facts
Serving Size 1/2 Cup (176g)
Amount Per Serving
Calories 137
	% Daily Value*
Total Fat 3g	5%
Saturated Fat 0g	1%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 731mg	49%
Total Carbohydrate 24g	9%
Dietary Fiber 4g	15%
Sugars 11g	22%
Protein 5g	6%
Vitamin A	15%
Vitamin C	38%
Calcium	4%
Iron	7%

Quinoa

Gluten Free

Nutrient Dense Medium

Vegan

Carbon Footprint Low

Nutrition Facts
Serving Size 1/2 Cup (85g)
Amount Per Serving
Calories 105
	% Daily Value*
Total Fat 1g	2%
Saturated Fat 0g	0%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 0mg	0%
Total Carbohydrate 20g	7%
Dietary Fiber 2g	8%
Sugars 1g	1%
Protein 4g	5%
Vitamin A	0%
Vitamin C	0%
Calcium	2%
Iron	11%

Pickled Cucumber

Gluten Free

Nutrient Dense High

Vegan

Carbon Footprint Low

Nutrition Facts
Serving Size 1 oz Portion (28g)
Amount Per Serving
Calories 12
	% Daily Value*
Total Fat 0g	0%
Saturated Fat 0g	0%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 120mg	8%
Total Carbohydrate 3g	1%
Dietary Fiber 0g	0%
Sugars 3g	5%
Protein 0g	0%
Vitamin A	1%
Vitamin C	1%
Calcium	1%
Iron	1%

Pickled Red Onion

Gluten Free

Nutrient Dense Medium

Vegan

Carbon Footprint Low

Nutrition Facts
Serving Size 1 oz Serving (28g)
Amount Per Serving
Calories 62
	% Daily Value*
Total Fat 0g	0%
Saturated Fat 0g	0%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 993mg	66%
Total Carbohydrate 15g	5%
Dietary Fiber 0g	1%
Sugars 14g	29%
Protein 0g	0%
Vitamin A	0%
Vitamin C	0%
Calcium	0%
Iron	1%

Cheese Flatbread Pizza

Nutrient Dense Low Medium

Vegetarian

Carbon Footprint Low

Contains:

milk
sesame seed
soy
wheat/barley/rye

Nutrition Facts
Serving Size Slice (49g)
Amount Per Serving
Calories 89
	% Daily Value*
Total Fat 5g	7%
Saturated Fat 2g	11%
Trans Fat 0g
Cholesterol 13mg	4%
Sodium 210mg	14%
Total Carbohydrate 8g	3%
Dietary Fiber 1g	3%
Sugars 1g	2%
Protein 4g	6%
Vitamin A	0%
Vitamin C	0%
Calcium	9%
Iron	3%

Halal

MSC Lemon Baked Cod

Gluten Free

Halal

Nutrient Dense High

Carbon Footprint Low

Contains:

fish

Nutrition Facts
Serving Size 3 oz Fillet (85g)
Amount Per Serving
Calories 107
	% Daily Value*
Total Fat 6g	9%
Saturated Fat 1g	2%
Trans Fat 0g
Cholesterol 41mg	14%
Sodium 272mg	18%
Total Carbohydrate 0g	0%
Dietary Fiber 0g	0%
Sugars 0g	0%
Protein 13g	18%
Vitamin A	0%
Vitamin C	1%
Calcium	1%
Iron	1%

Grilled Portabello Mushroom

Gluten Free

Nutrient Dense High

Vegan

Carbon Footprint Low

Nutrition Facts
Serving Size Mushroom (96g)
Amount Per Serving
Calories 112
	% Daily Value*
Total Fat 6g	9%
Saturated Fat 1g	2%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 11mg	1%
Total Carbohydrate 15g	5%
Dietary Fiber 1g	5%
Sugars 10g	21%
Protein 1g	2%
Vitamin A	0%
Vitamin C	3%
Calcium	1%
Iron	3%

Risotto with Green Peas

Gluten Free

Nutrient Dense Low

Vegetarian

Carbon Footprint Low

Contains:

milk
soy

Nutrition Facts
Serving Size 1/2 Cup (128g)
Amount Per Serving
Calories 201
	% Daily Value*
Total Fat 9g	13%
Saturated Fat 4g	17%
Trans Fat 0g
Cholesterol 16mg	5%
Sodium 255mg	17%
Total Carbohydrate 27g	10%
Dietary Fiber 0g	1%
Sugars 2g	3%
Protein 4g	5%
Vitamin A	4%
Vitamin C	0%
Calcium	3%
Iron	2%

Pizziti

Cheese Bread

Nutrient Dense Medium

Vegetarian

Carbon Footprint Low

Contains:

eggs
milk
soy
wheat/barley/rye

Nutrition Facts
Serving Size Piece (51g)
Amount Per Serving
Calories 207
	% Daily Value*
Total Fat 8g	11%
Saturated Fat 4g	17%
Trans Fat 0g
Cholesterol 21mg	7%
Sodium 375mg	25%
Total Carbohydrate 22g	8%
Dietary Fiber 1g	5%
Sugars 1g	2%
Protein 9g	12%
Vitamin A	0%
Vitamin C	0%
Calcium	16%
Iron	13%

Pepperoni Pizza

Halal

Nutrient Dense Low Medium

Carbon Footprint Low

Contains:

beef
eggs
milk
soy
wheat/barley/rye

Nutrition Facts
Serving Size Slice (113g)
Amount Per Serving
Calories 298
	% Daily Value*
Total Fat 10g	16%
Saturated Fat 5g	22%
Trans Fat 0g
Cholesterol 28mg	9%
Sodium 647mg	43%
Total Carbohydrate 33g	12%
Dietary Fiber 2g	7%
Sugars 2g	4%
Protein 12g	16%
Vitamin A	0%
Vitamin C	0%
Calcium	16%
Iron	16%

Cheese Pizza

Nutrient Dense Low Medium

Vegetarian

Carbon Footprint Low

Contains:

eggs
milk
soy
wheat/barley/rye

Nutrition Facts
Serving Size Slice (105g)
Amount Per Serving
Calories 269
	% Daily Value*
Total Fat 8g	11%
Saturated Fat 4g	17%
Trans Fat 0g
Cholesterol 21mg	7%
Sodium 540mg	36%
Total Carbohydrate 33g	12%
Dietary Fiber 2g	7%
Sugars 2g	4%
Protein 11g	14%
Vitamin A	0%
Vitamin C	0%
Calcium	16%
Iron	15%

Wild Fire Maize

Homestyle Chicken Tenders

Nutrient Dense Low Medium

Carbon Footprint Medium

Contains:

eggs
item is deep fried
milk
soy
wheat/barley/rye

Nutrition Facts
Serving Size 2 Pieces (85g)
Amount Per Serving
Calories 221
	% Daily Value*
Total Fat 13g	20%
Saturated Fat 3g	12%
Trans Fat 0g
Cholesterol 26mg	9%
Sodium 306mg	20%
Total Carbohydrate 12g	4%
Dietary Fiber 3g	10%
Sugars 2g	3%
Protein 12g	16%
Vitamin A	0%
Vitamin C	0%
Calcium	0%
Iron	5%

Seasoned Curly Fries

Nutrient Dense Low

Vegan

Carbon Footprint Low

Contains:

item is deep fried
wheat/barley/rye

Nutrition Facts
Serving Size 1/2 Cup (113g)
Amount Per Serving
Calories 385
	% Daily Value*
Total Fat 31g	46%
Saturated Fat 6g	25%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 480mg	32%
Total Carbohydrate 27g	10%
Dietary Fiber 1g	5%
Sugars 1g	3%
Protein 3g	4%
Vitamin A	0%
Vitamin C	0%
Calcium	1%
Iron	3%

MBakery

Caramel Pretzel Brownies

Nutrient Dense Low

Vegetarian

Carbon Footprint Medium

Contains:

eggs
milk
soy
wheat/barley/rye

Nutrition Facts
Serving Size Bar (88g)
Amount Per Serving
Calories 328
	% Daily Value*
Total Fat 12g	18%
Saturated Fat 6g	29%
Trans Fat 0g
Cholesterol 64mg	21%
Sodium 267mg	18%
Total Carbohydrate 48g	18%
Dietary Fiber 1g	4%
Sugars 30g	61%
Protein 6g	8%
Vitamin A	8%
Vitamin C	0%
Calcium	5%
Iron	8%

Oatmeal Raisin Cookies

Nutrient Dense Low

Vegetarian

Carbon Footprint Low

Contains:

eggs
milk
oats
wheat/barley/rye

Nutrition Facts
Serving Size Cookie (35g)
Amount Per Serving
Calories 142
	% Daily Value*
Total Fat 6g	9%
Saturated Fat 2g	9%
Trans Fat 0g
Cholesterol 10mg	3%
Sodium 106mg	7%
Total Carbohydrate 21g	8%
Dietary Fiber 1g	4%
Sugars 11g	22%
Protein 2g	3%
Vitamin A	4%
Vitamin C	0%
Calcium	1%
Iron	5%

Sugar Cookies

Nutrient Dense Low

Vegetarian

Carbon Footprint Low

Contains:

eggs
milk
wheat/barley/rye

Nutrition Facts
Serving Size Cookie (35g)
Amount Per Serving
Calories 162
	% Daily Value*
Total Fat 8g	12%
Saturated Fat 3g	14%
Trans Fat 0g
Cholesterol 10mg	3%
Sodium 137mg	9%
Total Carbohydrate 19g	7%
Dietary Fiber 0g	0%
Sugars 10g	20%
Protein 2g	3%
Vitamin A	6%
Vitamin C	0%
Calcium	1%
Iron	3%

Chocolate Chunk Cookies

Nutrient Dense Low

Vegetarian

Carbon Footprint Low

Contains:

eggs
milk
soy
wheat/barley/rye

Nutrition Facts
Serving Size Cookie (35g)
Amount Per Serving
Calories 152
	% Daily Value*
Total Fat 7g	11%
Saturated Fat 3g	14%
Trans Fat 0g
Cholesterol 5mg	2%
Sodium 117mg	8%
Total Carbohydrate 21g	8%
Dietary Fiber 1g	4%
Sugars 13g	26%
Protein 2g	3%
Vitamin A	4%
Vitamin C	0%
Calcium	1%
Iron	6%

Tahini Chocolate Whoopie Pie

Nutrient Dense Low Medium

Vegan

Carbon Footprint Medium

Contains:

sesame seed
tree nuts
wheat/barley/rye

Nutrition Facts
Serving Size Whoopie Pie (103g)
Amount Per Serving
Calories 405
	% Daily Value*
Total Fat 27g	41%
Saturated Fat 10g	45%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 604mg	40%
Total Carbohydrate 36g	13%
Dietary Fiber 1g	4%
Sugars 23g	46%
Protein 4g	6%
Vitamin A	0%
Vitamin C	0%
Calcium	6%
Iron	7%

Pineapple Coconut Bars

Nutrient Dense Medium

Vegetarian

Carbon Footprint High

Contains:

milk
tree nuts
wheat/barley/rye

Nutrition Facts
Serving Size Bar (59g)
Amount Per Serving
Calories 145
	% Daily Value*
Total Fat 6g	9%
Saturated Fat 4g	18%
Trans Fat 0g
Cholesterol 12mg	4%
Sodium 112mg	7%
Total Carbohydrate 22g	8%
Dietary Fiber 1g	5%
Sugars 13g	25%
Protein 1g	2%
Vitamin A	4%
Vitamin C	3%
Calcium	1%
Iron	3%

Vernor's Bundt Cake

Nutrient Dense Low

Vegetarian

Carbon Footprint Medium

Contains:

eggs
milk
wheat/barley/rye

Nutrition Facts
Serving Size Piece (114g)
Amount Per Serving
Calories 423
	% Daily Value*
Total Fat 23g	35%
Saturated Fat 14g	63%
Trans Fat 1g
Cholesterol 120mg	40%
Sodium 283mg	19%
Total Carbohydrate 52g	19%
Dietary Fiber 1g	3%
Sugars 38g	76%
Protein 5g	7%
Vitamin A	17%
Vitamin C	0%
Calcium	3%
Iron	7%

Orange Cardamom Vegan Cookies

Nutrient Dense Low

Vegan

Carbon Footprint Low

Contains:

soy
wheat/barley/rye

Nutrition Facts
Serving Size Cookie (28g)
Amount Per Serving
Calories 119
	% Daily Value*
Total Fat 6g	9%
Saturated Fat 3g	11%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 115mg	8%
Total Carbohydrate 16g	6%
Dietary Fiber 1g	2%
Sugars 8g	16%
Protein 2g	2%
Vitamin A	0%
Vitamin C	3%
Calcium	2%
Iron	3%

Key

Gluten Free
Halal
Spicy
Vegan
Vegetarian
Kosher
Nutrient Dense Low
Nutrient Dense Low Medium
Nutrient Dense Medium
Nutrient Dense Medium High
Nutrient Dense High
Carbon Footprint High
Carbon Footprint Medium
Carbon Footprint Low

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