Out & About Food Evaluation

"Sushi has HOW many calories!?!?"

For a health class I’m taking, we were assigned the task of evaluating foods we commonly eat at restaurants/fast food places, and write down their nutrition data, along with the healthiest choices at these places.  I ALWAYS try to get the healthiest foods possible when I eat out, and was already fairly well-aware of the nutrition facts on things I regularly get.  But I have to say, I was NOT expecting such high calories on a certain favorite meal of mine. Read my assignment to find out what food I’m talking about ( I bet you eat it too!) :

1. Starbucks

I usually order a Grande (16 oz) Caffe Latte with 2% milk. I choose 2% milk because it tastes good enough that I don’t need sugar or artificial sweeteners, and also because the fat in it makes me full longer.

Nutrition data:

    • 190 calories
    • 7 grams of fat
    • 18 grams of carbs
    • 0 grams of fiber
    • 12 grams of protein!


I usually go for a latte when I am looking for something to hold me over for a couple hours until I eat next. The protein and fat in the milk, plus the warmth and caffeine help to keep me really full. However, sometimes I just want something hot to drink and I’m not hungry at all.

In this case, I usually go for a Venti, hot Green Tea ( with a little ice because it comes out at about 200 degrees!)

Nutrition data for “Tazo China Green Tips Brewed Tea” :

    • 0 calories
    • 0 fat
    • 0 carbs
    • 0 fiber
    • 0 protein

So…0 nutrients really, but ideal for some quick energy from the moderate amount of caffeine and full of antioxidants to help prevent cancer!

I don’t often eat food at Starbucks, but here are some of the healthiest foods they offer:

Egg white, Spinach, and Feta Wrap:

    • only 280 calories
    • 10 grams of fat
    • 33 carbs
    • 6 grams of fiber
    • 18 grams of protein


Chicken on Flatbread with Hummus Artisan Snack Plate:

    • 250 calories
    • 9 grams of fat
    • 27 carbs
    • 5 grams of fiber
    • 17 grams of protein


  1. Yummy Sushi


I couldn’t find the specific nutrition facts for this restaurant, but I did find basic nutrition facts on common sushi rolls at other sushi restaurants on CalorieKing.com

Spicy Tuna Roll:

  • About 461 calories
  • 9 grams of fat
  • 64 carbs!!?
  • 2 grams fiber
  • 23 grams protein


Rainbow Roll:

  • About 500 calories
  • 8 grams of fat
  • 70 carbs …
  • 3 grams fiber
  • 31 grams protein


Yellowfin Tuna Sashimi:

  • About 122 calories
  • 1.1 grams of fat
  • 0 carbs
  • 0 fiber
  • 26.4 grams protein


I knew sushi was higher calorie than most people think, because of all the rice, but I’m so shocked at some of these numbers! From now on I’m only getting sashimi and the kind of rolls with just fish and veggies wrapped in seaweed, no rice!

I’d say the healthiest foods at sushi restaurants are the various types of sashimi, and maybe a Seaweed Salad:

  • About 62 calories
  • 0 grams  fat
  • 10 carbs
  • 1 gram fiber
  • 1 gram protein


  1. In-N-Out


I barely eat here, but when I do, I get the hamburger “Protein Style” (bun replaced with lettuce)

    • 240 calories
    • 17 grams of fat
    • 11 carbs
    • 3 grams fiber
    • 13 grams of protein


That is the healthiest thing they offer there except for water. Unless I ordered it without the classic sauce they put on, and used mustard and ketchup instead, which could save about 80 calories and 9 grams of fat. But I don’t eat there enough for that to matter.

I always try to eat as healthy as I can when I have to eat out, and usually I feel I do a good job. I was surprised how many calories were in the sushi rolls though, and I will definitely be cutting back on those. I like sashimi anyways so it shouldn’t be a problem.

I hope you enjoyed reading my evaluation, and hopefully you learned from it! Comment below to tell me your favorite healthy out & about foods to order!



One thought on “Out & About Food Evaluation

  1. I was so surprised about the sushi!….but thank goodness about In-N-Out…I like it protein style too! mmmmmm…
    thanks for the great info!

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