The Diet Denominator: Fill Your Tank for Less

A practical guide to choosing low energy density foods

 

By Frank G. Bottone, Jr., Ph.D.

 

Item

calories

grams

Diet Denominator

Side Salad

20

87

0.2

Apple Dippers

35

68

0.5

Southwest Salad (without chicken)

140

230

0.6

Asian Salad (without chicken)

150

243

0.6

Bacon Ranch Salad (without chicken)

140

223

0.6

Caesar Salad with Grilled Chicken

220

311

0.7

Bacon Ranch Salad with Grilled Chicken

260

321

0.8

Asian Salad with Grilled Chicken

300

362

0.8

Newman's Own® Low Fat Balsamic Vinaigrette

40

44

0.9

Southwest Salad with Grilled Chicken

320

350

0.9

Fruit 'n Yogurt Parfait (without granola)»

130

142

0.9

Caesar Salad with Crispy Chicken

300

313

1.0

Asian Salad with Crispy Chicken

380

365

1.0

Fruit 'n Yogurt Parfait»

160

149

1.1

Bacon Ranch Salad with Crispy Chicken

350

323

1.1

Southwest Salad with Crispy Chicken

400

352

1.1

Vanilla Triple Thick® Shake (16 fl oz cup)

550

444

1.2

Strawberry Triple Thick® Shake (32 fl oz cup)

1110

888

1.3

Vanilla Triple Thick® Shake (32 fl oz cup)

1110

888

1.3

Strawberry Triple Thick® Shake (12 fl oz cup)

420

333

1.3

Strawberry Triple Thick® Shake (16 fl oz cup)

560

444

1.3

Vanilla Triple Thick® Shake (12 fl oz cup)

420

333

1.3

Strawberry Triple Thick® Shake (21 fl oz cup)

740

583

1.3

Vanilla Triple Thick® Shake (21 fl oz cup)

740

583

1.3

Snack Size Fruit & Walnut Salad

210

163

1.3

Chocolate Triple Thick® Shake (16 fl oz cup)

580

444

1.3

Chocolate Triple Thick® Shake (32 fl oz cup)

1160

888

1.3

Chocolate Triple Thick® Shake (21 fl oz cup)

770

583

1.3

Chocolate Triple Thick® Shake (12 fl oz cup)

440

333

1.3

Newman's Own® Low Fat Family Recipe Italian Dressing

60

44

1.4

Kiddie Cone

45

29

1.6

Strawberry Sundae

280

178

1.6

Spicy Buffalo Sauce

70

43

1.6

Tangy Honey Mustard Sauce

70

43

1.6

Southwestern Chipotle Barbeque Sauce

70

43

1.6

McFlurry® with OREO® Cookies (12 fl oz cup)

560

337

1.7

Vanilla Reduced Fat Ice Cream Cone

150

90

1.7

Scrambled Eggs (2)

170

96

1.8

McFlurry® with M&M'S® Candies (12 fl oz cup)

620

348

1.8

Barbeque Sauce

50

28

1.8

Sweet 'N Sour Sauce

50

28

1.8

Coffee Cream

20

11

1.8

Hot Fudge Sundae

330

179

1.8

Premium Grilled Chicken Classic Sandwich

420

226

1.9

Hot Caramel Sundae

340

182

1.9

Newman's Own® Low Fat Sesame Ginger Dressing

90

44

2.0

Chipotle BBQ Snack Wrap™ with Grilled Chicken

260

125

2.1

Honey Mustard Snack Wrap™ with Grilled Chicken

260

124

2.1

Premium Grilled Chicken Ranch BLT Sandwich

520

246

2.1

Hot Mustard Sauce

60

28

2.1

Egg McMuffin®

300

139

2.2

Premium Crispy Chicken Classic Sandwich

500

229

2.2

Premium Grilled Chicken Club Sandwich

570

260

2.2

Ranch Snack Wrap™ with Grilled Chicken

270

122

2.2

Big N' Tasty®

460

206

2.2

McSkillet Burrito™ with Steak

570

251

2.3

Newman's Own® Creamy Southwest Dressing

100

44

2.3

Hotcakes (w/o Syrup & Margarine)

350

151

2.3

Big N' Tasty® with Cheese

510

220

2.3

McRib ®†

500

209

2.4

Premium Crispy Chicken Ranch BLT Sandwich

600

249

2.4

Quarter Pounder®+

410

169

2.4

McChicken ®

360

147

2.4

Hamburger

250

100

2.5

Grape Jam

35

14

2.5

Strawberry Preserves

35

14

2.5

Premium Crispy Chicken Club Sandwich

660

263

2.5

Big Mac®

540

214

2.5

McSkillet Burrito™ with Sausage

610

238

2.6

Quarter Pounder® with Cheese+

510

198

2.6

Deluxe Breakfast (Reg. Size Biscuit) w/o Syrup & Margarine

1070

413

2.6

Chicken McNuggets® (10 piece)

420

160

2.6

Cheeseburger

300

114

2.6

Hash Browns

140

53

2.6

Deluxe Breakfast (Large Size Biscuit) w/o Syrup & Margarine

1140

431

2.6

Double Quarter Pounder® with Cheese++

740

279

2.7

Chicken McNuggets® (4 piece)

170

64

2.7

Filet-O-Fish®

380

143

2.7

Bacon, Egg & Cheese McGriddles®

460

173

2.7

Double Cheeseburger

440

165

2.7

Sausage Burrito

300

111

2.7

Hotcakes and Sausage (w/o Syrup & Margarine)

520

192

2.7

Chipotle BBQ Snack Wrap™ with Crispy Chicken

320

118

2.7

Honey Mustard Snack Wrap™ with Crispy Chicken

320

117

2.7

Sausage McMuffin® with Egg

450

164

2.7

Big Breakfast® (Regular Size Biscuit)

720

262

2.7

English Muffin

160

58

2.8

Sausage, Egg & Cheese McGriddles®

560

202

2.8

Big Breakfast® (Large Size Biscuit)

790

280

2.8

Chicken Selects® Premium Breast Strips (5 pc)

630

221

2.9

Chicken Selects® Premium Breast Strips (3 pc)

380

133

2.9

Ranch Snack Wrap™ with Crispy Chicken

330

115

2.9

Newman's Own® Ranch Dressing

170

59

2.9

Sausage McGriddles®

420

141

3.0

Hotcake Syrup

180

60

3.0

Bacon, Egg & Cheese Biscuit (Regular Size Biscuit)

450

144

3.1

Sausage Biscuit with Egg (Regular Size Biscuit)

500

159

3.1

Bacon, Egg & Cheese Biscuit (Large Size Biscuit)

520

162

3.2

Newman's Own® Creamy Caesar Dressing

190

59

3.2

Sausage Biscuit with Egg (Large Size Biscuit)

570

177

3.2

Sausage McMuffin®

370

114

3.2

Low Fat Caramel Dip

70

21

3.3

Large French Fries

570

170

3.4

Biscuit (Regular Size)

250

72

3.5

Baked Apple Pie

270

76

3.6

Biscuit (Large Size)

320

90

3.6

Honey

50

14

3.6

Sausage Biscuit (Regular Size Biscuit)

410

113

3.6

Sausage Biscuit (Large Size Biscuit)

480

131

3.7

Sugar Packet

15

4

3.8

Chicken McNuggets® (6 piece)

250

64

3.9

Cinnamon Melts

460

114

4.0

Sausage Patty

170

41

4.1

Butter Garlic Croutons

60

14

4.3

McDonaldland® Cookies

250

57

4.4

Oatmeal Raisin Cookie

150

33

4.5

Creamy Ranch Sauce

200

43

4.7

Sugar Cookie

150

32

4.7

McDonaldland® Chocolate Chip Cookies

270

56

4.8

Chocolate Chip Cookie

160

33

4.8

Peanuts (for Sundaes)

45

7

6.4

Whipped Margarine (1 pat)

40

6

6.7