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Common Foods Comparison: SparkDiet Resource Center


Numbers reflect one typical serving of a variety of side dishes (1 cup).

Data from SparkPeople.com food database or (*)similar source.

Individual items and brands will vary, and preparation method will make a difference too.




Calorie & Nutritional Comparison of Sides    Click to Print
Side Dish (1 cup)
 Calories Fat (g) Carbs (g) Protein (g)
    Summer Squash (1/2 cup) 11.3 0.1 2.5 0.7
    Collard Greens (1/2 cup) 30.6 0.4 6.1 2.5
    Frozen Mixed Veggies (1/2 cup) 72.7 0.6 15.3 3.8
    Corn on the Cob (1) 77.4 1.1 17.1 2.9
    Baked Apple * (unsweetened)  112 0.6 26.4 0.3
    Sweet Potato (med plain) 117.4 0.1 27.7 2
    Garlic Bread * (1) 125 6 14 4
    Mashed Potatoes (no gravy) 161.7 1.2 36.9 4.1
    Wild Rice 165.6 0.6 35 6.5
    Cabbage Roll * 170 6 21 8
    Baked Potato (med plain) 188 0.2 43.5 4
    Onion Rings 195.4 12.8 18.3 2.6
    Spaghetti Noodles (plain) 197.4 0.9 39.7 6.7
    Spring Roll * (1) 200 20 12 3
    Plain White Rice 205.4 0.4 44.5 4.3
    Chick-Fil-A Cole Slaw (1/2 cup) 235 18.6 15.1 1.8
    Baked Beans 236.2 1.1 52.1 12.2
    Hush Puppies (5 pieces) 256.6 11.6 34.9 4.9
    Macaroni & Cheese 259 2.6 47.5 11.3
    Pasta Salad * 320 16 32 12
    Au Gratin Potatoes 323.4 18.6 27.6 12.4
    Stuffing 356 17.2 43.4 6.4
    Potato Salad 357.5 20.5 6.7 27.9
    Baked Potato (w/sour cream) 392.6 22.3 50 6.7
    French Fries (med order) 458.3 24.7 53.3 5.8

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