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Sample Scores

Categories

Our sample scores are organized into the following categories:

Breakfast Items | Desserts | Grab 'n Go Salads | Salads
Sandwiches | Smoothies | Soups
Stir-Fry Bases (Veggies & Sauce Only) | Stir-Fry Proteins
Stir-Fry Starches | Veggie Stir-Frys (examples)
Fast Foods (for Comparison)

Score Summary

This score is based on dietary recommendations of the National Institute of Health and recent nutrition research.  It is calculated by giving positive and negative points for the components of food items and dishes.

In general:

Foods/recipes get POSITIVE POINTS for:

  • adequate protein
  • high fiber
  • high vitamins and minerals (6)
  • high levels of vegetables and fruits

Foods/recipes get NEGATIVE POINTS for:

  • excessive calories or high caloric density
  • high saturated (animal) fat
  • high dietary cholesterol (animal products)
  • added sugar

This score is best used in comparing similar kinds of foods (sandwiches, soups, salads, entrees, desserts, drinks, etc.).

Choose the food item/dish with the highest score in that food category for the healthiest choice

Scores from Food 4 Thought Cafe

Food 4 Thought Cafe Menu Items
TNT Score
Breakfast Items
Quesadilla - Egg, Spinach, RR Pepper
87
Oatmeal
45
Quesadilla - Egg white, Tomato, Swiss
18
Blueberry Bran Muffin
3
Banana Loaf
-31
Ult Breakfast Sand - Whole Wheat Roll
-31
Quesadilla - Egg, Canadian Bacon
-40
Ult Breakfast Sand - Bagel
-50
Ult Breakfast Sand - Focaccia
-65
Yogurt Parfait
-77
Desserts
Maple Walnut Cookie
-35
Peanut Butter Cookie
-54
Oatmeal Raisin Cookie
-85
Chocolate Chip Brownie
-107
Cranberry Orange Oatmeal Chunk Cookie
-108
M&M Cookie
-117
Chocolate Chunk Cookie
-132
Coconut Macaroon Cookie
-171
Grab 'n Go Salads
Beet Salad w/ Curry Dressing
101
Tossed Salad w/ L/F Balsamic Vinaigrette
90
Greek Salad w/ Caesar Salad Dressing
73
Caesar Salad w/ Caesar Dressing
39
Chicken Caesar Salad w/ Caesar Dressing
39
Spinach Salad w/ L/F Balsamic Vinaigrette
25
Lemon Chicken Salad w/ Pasta Salad
-11
Lemon Chicken Salad w/ Potato Salad
-15
Mesculun Cranberry Salad w/ L/F Balsamic Vinaigrette
-20
Salads
Tuscan Tuna Salad
149
Santa Fe Chicken Salad
96
Kneeland Street Salad
74
Super Health Salad
42
Cobblestone Salad
40
Classic Tuna Salad: Low Fat
35
Cape Chicken Salad
26
Julius Caesar Salad
-25
Sandwiches
Garden Burger (w. hummus, no cheese)
102
Mediterranean Vegetable Panini
100
Mediterranean Sandwich
98
Turkey Avocado Sandwich
92
Italian Tuna Sandwich
90
Arugula & SD Tomato Panini w. Hummus
89
Grilled Chicken Sandwich
53
Garden Burger (w. cheese, no hummus)
48
Roast Beef Sandwich
45
Cape Chicken Salad Sandwich
37
Chicken Cuban Sandwich
34
Mozzarella Roasted Pepper
23
Classic Tuna Salad Sandwich LF
15
Grilled Chicken Panini
9
Arugala & SD Tomato Panini w. Fontina
-2
Smoked Turkey Panini
-5
Roast Beef Panini
-63
Smoothies
Antioxidant Smoothie
32
Turbo 5 Smoothie
31
Triple Berry Smoothie
24
Strawberry Smoothie
21
Tropical Smoothie
9
Soups
Split Pea Soup
131
Navy Bean Soup w/ Kielbasa
115
Black Bean Soup
103
Lentil Soup
91
Chinese Hot and Sour Soup
70
Vegetarian Minestrone
57
Chicken Soup w/ Barley
56
Minestrone
42
Chicken Noodle Soup 2
40
Chicken Pastini Soup
37
Chicken Noodle Soup 1
36
Chicken and Rice Soup
31
Gazpacho
30
Chicken and Sausage Gumbo
29
Vegetable Soup
29
Pork Wanton Soup
24
Roasted Tomato Bisque
23
Onion Soup
20
Corn Chowder
-1
Sweet and Sour Cabbage Soup
-13
Cream of Tomato Soup
-28
Seafood Chowder
-47
Clam Chowder
-48
Cream of Mushroom Soup
-52
Stir-Fry Bases (Veggies & Sauce Only)
Spicy Plum Bowl, Veggies & Sauce Only
68
Sesame Sautee, Veggies & Sauce Only
40
Ginger Sautee, Veggies & Sauce Only
30
Stir-Fry Proteins
Tofu (3oz)
42
Chicken (3oz)
32
Shrimp (3oz)
32
Beef (3oz)
27
Stir-Fry Starches
Brown Rice
35
Whole Wheat Udon Noodles
33
Penne Pasta
19
Egg Lo Mein Noodles
15
White Rice
1
Veggie Stir-Frys (examples)
Sesame Sautee - Tofu - Brown Rice
87
Sesame Sautee - Chicken - Brown Rice
75
Sesame Sautee - Shrimp - Brown Rice
75
Sesame Sautee - Beef - Brown Rice
71
Sesame Sautee - Beef - Whole Wheat Noodles
60
Sesame Sautee - Beef - Penne
47
Sesame Sautee - Beef - Egg Lo Mein Noodles
45
Sesame Sautee - Beef - Sticky Rice
45
Penne with Salmon
87
Fast Foods (for Comparison)
McDonal'd Caesar Salad w/ Crispy Chicken
42
Burger King Chicken Tenders Sandwich
30
KFC Famous Bowls, Rice w/ Gravy
25
Taco Bell Fiesta Taco Salad w/ Chips
25
Taco Bell Burrito Supreme w/ Beef
19
Panda Express Broccoli Beef
13
Pizza Hut Personal Pan Pizza, Cheese
-17
KFC Chicken Pot Pie
-19
Panda Express Beijing Beef
-22
McDonald's Sausage & Egg McMuffin
-24
Burger King Original Whopper w/ Cheese
-97
Burger King Enormous Omelet Sandwich
-113
Au Bon Pain Ham & Cheese Croissant Sandwich
-134
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