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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