Monarch’s Holiday Food Guide!

The following are approximations on calories; values are subject to change based on
preparation, portion, and ingredient variations.

Food and portion size Calories Protein Carbs

Turkey white meat 3oz. 120 24 0
Turkey dark meat 3oz. 144 24 0
Bone in, Cured Ham, trimmed, fully 133 21.3 0
cooked 3 oz.
Stuffing ½ cup 120 3 19
Mashed Potatoes with milk and 113 2 17
butter, ½ cup
Sweet Potato 1 medium, baked in 117 2 28
skin
Turkey Gravy (Jar) ¼ C. 25 1 3
LandOLakes Butter, Lt. 1 tbsp. 50 0 0
Brown Sugar 1 tsp. unpacked 11 0 2.9
Green Bean Casserole 2/3 C. 110 2 8
Black Olives (3) 25 0 1
Cranberry Sauce ¼ cup 104.5 0.15 26.95
Rolls, brown and serve, 1 roll 80 2 13
Mrs. Smiths Pumpkin Pie, frozen, 1 270 5 44
slice
Mrs. Smiths Apple Pie, less fat, 250 2 43
frozen, 1 slice
Ice Cream ½ C. 145 2.69 17.7
Cool Whip Free 2 TBSP 15 0 3
Fudge 1 small piece 70 0.4 13
Non Fat Skim Milk, 8 oz. 90 9 13
Egg Nog ½ C. (Meadow Gold) 220 5 30
Red Wine, 4 oz. 80 0 2
White Zinfandel, 4 oz. 85 0 2
Martinelli’s Sparkling Cider 8oz 140 1 35
Planter’s Mixed Nuts 1/8 cup 170 6 5
Baby Carrots, raw, 14 pieces 30 1 7
Broccoli Fresh, raw, ½ cup 12 1 2
Cauliflower, fresh raw, ½ cup 12.5 1 2.5
Litehouse Lt Ranch or Lt Blue 60 1 2
Cheese Lt Dress 2 TBS (66) (1) (1)
Lettuce and/or Spinach 2 cups 15 0.5 1.5