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NUTRITION CALCULATOR

Enjoy our daily selections of chef approved student made foods that foster a sustainable healthy eating pattern and models Humber's commitment to culinary, nutrition and wellness.


Choose your meal in the toggle below to view the Nutrition Facts.

Nutrition Facts


Comfort in a Bowl: HOT OATMEAL


Portion: 300 mL

Ingredients: ROLLED OATS - ASSORTED TOPPINGS


Calories: 240


Fat 4g


Saturated Fat 0.8g


Trans Fat 0g


Sodium 0mg


Carbs 40g


Dietary Fibre 6g


Protein 8g


Why we like it

1 1/2 SERVINGS OF WHOLE GRAIN - CAN HELP YOU FEEL FULL LONGER - PROVIDES 50% OF THE DAILY AMOUNT OF THE FIBRES SHOWN TO HELP REDUCE CHOLESTEROL

Nutrition Facts


Comfort in a Bowl: TOMATO BASIL SOUP


Portion: 300 mL

Ingredients: TOMATOES - VEGETABLE STOCK - ONION - GARLIC - CANOLA OIL - BASIL - SALT - BLACK PEPPER


Calories: 60


Fat 3g


Saturated Fat 0.5g


Trans Fat 0g


Sodium 490mg


Carbs 8g


Dietary Fibre 3g


Protein 1g


Why we like it

MADE FROM SCRATCH - VEGAN - 2 SERVINGS OF VEGETABLES AND FRUIT - EXCELLENT SOURCE OF VITAMIN A - GOOD SOURCE OF FIBRE

Nutrition Facts


Comfort in a Bowl: HERBED CHICKEN NOODLE SOUP


Portion: 300 mL

Ingredients: CHICKEN STOCK - HERBED CHICKEN - EGG NOODLES - ONION - CARROT - CELERY - RED PEPPER


Calories: 230


Fat 5g


Saturated Fat 1g


Trans Fat 0g


Sodium 820mg


Carbs 35g


Dietary Fibre 3g


Protein 12g


Why we like it

MADE FROM SCRATCH - LOW SATURATED FAT - MADE WITH REDUCED SODIUM STOCK - PROVIDES A 1/2 SERVING OF VEGETABLES

Nutrition Facts


Comfort in a Bowl: CURRIED BUTTERNUT SQUASH SOUP


Portion: 300 mL

Ingredients: VEGETABLE STOCK - BUTTERNUT SQUASH - ONION - CELERY - CARROT - GINGER - GARLIC - CURRY POWDER - SAGE - CINNAMON - NUTMEG - SALT - BLACK PEPPER


Calories: 45


Fat 2g


Saturated Fat 0g


Trans Fat 0g


Sodium 370mg


Carbs 8g


Dietary Fibre 2g


Protein 1g


Why we like it

MADE FROM SCRATCH - VEGAN - 2 SERVINGS OF VEGETABLES AND FRUIT - EXCELLENT SOURCE OF VITAMIN A

Nutrition Facts


Comfort in a Bowl: LOADED VEGETABLE MINESTRONE SOUP


Portion: 300 mL

Ingredients: VEGETABLE STOCK - TOMATOES- KIDNEY BEANS - WHITE BEANS - ONION - CARROT - CELERY - KALE - ZUCCHINI - GREEN BEANS - QUINOA - CANOLA OIL - GARLIC - THYME - BLACK PEPPER


Calories: 130


Fat 4g


Saturated Fat 0.5g


Trans Fat 0g


Sodium 500mg


Carbs 20g


Dietary Fibre 6g


Protein 5g


Why we like it

MADE FROM SCRATCH - VEGAN - LOADED WITH LEGUMES (BEANS) - 2 SERVINGS OF VEGETABLES - HIGH IN FIBRE - GOOD SOURCE OF POTASSIUM

Nutrition Facts


Comfort in a Bowl: BEEF CHILI


Portion: 300 mL

Ingredients: KIDNEY BEANS - TOMATOES - GROUND BEEF - ONION - CELERY - BEEF STOCK - GARLIC - CHILI POWDER - CANOLA OIL - WHITE VINEGAR - WORCESTERSHIRE SAUCE - DRY MUSTARD - SALT - BLACK PEPPER


Calories: 280


Fat 14g


Saturated Fat 5g


Trans Fat 0g


Sodium 687mg


Carbs 16g


Dietary Fibre 6g


Protein 22g


Why we like it

MADE FROM SCRATCH - LOADED WITH LEGUMES (BEANS) - 1 SERVING VEGETABLES AND FRUIT - HIGH IN FIBRE - HIGH IN PROTEIN

Nutrition Facts


Sandwich: TUNA SALAD ON MULTIGRAIN


Portion: 1 Sandwich

Ingredients: WHOLE GRAIN BUN - TUNA SALAD [CANNED LIGHT TUNA - CELERY - ONION - LIGHT MAYONNAISE - DIJON MUSTARD - LEMON JUICE - BLACK PEPPER] - LIGHT CREAM CHEESE


Calories: 420


Fat 15g


Saturated Fat 4g


Trans Fat 0g


Sodium 710mg


Carbs 41g


Dietary Fibre 4g


Protein 26g


Why we like it

1 SERVING OF FISH - SOURCE OF OMEGA 3 FATTY ACIDS - ON WHOLE GRAIN BUN - GOOD SOURCE OF PROTEIN

Nutrition Facts


Sandwich: ROASTED BEEF AND CHEESE HOAGIE


Portion: 1 Sandwich

Ingredients: BUN - ROASTED BEEF - CHEDDAR CHEESE - DIJON MUSTARD - TOMATO - ARUGULA


Calories: 510


Fat 20g


Saturated Fat 9g


Trans Fat 0.3g


Sodium 730mg


Carbs 39g


Dietary Fibre 5g


Protein 41g


Why we like it

BEEF ROASTED IN-HOUSE - HIGH IN PROTEIN, IRON AND FIBRE - SOURCE OF CALCIUM

Nutrition Facts


Sandwich: HERBED CHICKEN PESTO CIABATTA


Portion: 1 Sandwich

Ingredients: BUN - HERBED CHICKEN BREAST [CANOLA OIL - THYME - ROSEMARY - PARSLEY - BLACK PEPPER - SALT] - PESTO SAUCE - LIGHT CREAM CHEESE - TOMATO - LETTUCE


Calories: 395


Fat 14g


Saturated Fat 4g


Trans Fat 0g


Sodium 740mg


Carbs 41g


Dietary Fibre 3g


Protein 27g


Why we like it

CHICKEN BAKED IN-HOUSE - HIGH IN PROTEIN - LOTS OF HERBS ADDED

Nutrition Facts


Sandwich: WRAPPED EGG SALAD


Portion: 1 Wrap

Ingredients: WHOLE WHEAT TORTILLA - EGG SALAD [EGGS - LIGHT MAYONNAISE - GREEN ONION - PEPPER - SALT] - LIGHT CREAM CHEESE - LETTUCE


Calories: 420


Fat 17g


Saturated Fat 4g


Trans Fat 0g


Sodium 1060mg


Carbs 50g


Dietary Fibre 5g


Protein 16g


Why we like it

VEGETARIAN - GOOD SOURCE OF PROTEIN - HIGH IN FIBRE -GOOD SOURCE OF PROTEIN

Nutrition Facts


Sandwich: WRAPPED GRILLED VEGGIE AND TOFU


Portion: 1 Wrap

Ingredients: WHOLE WHEAT TORTILLA - LETTUCE - TOFU - ZUCCHINI - EGGPLANT - RED PEPPER - RED ONION - GREEN ONION - GARLIC - GINGER - CANOLA OIL - SOY SAUCE - SWEET CHILLI SAUCE - BLACK PEPPER


Calories: 400


Fat 14g


Saturated Fat 2g


Trans Fat 0g


Sodium 1080mg


Carbs 54g


Dietary Fibre 6g


Protein 15g


Why we like it

VEGETARIAN - 1 SERVING OF VEGETABLES - HIGH IN FIBRE - GOOD SOURCE OF PROTEIN

Nutrition Facts


Eating Well Boxes: GRILLED VEGGIES AND TOFU (VEGETARIAN) - GRILLED VEGGIES AND TOFU (1) + MUSHROOM AND RICE NOODLE SALAD (2) + SOUTHWEST EDAMAME CORN SALAD (3) + SEASONAL FRUIT (4)


Portion: 1 Box

Ingredients (1): GRILLED VEGGIE AND TOFU: TOFU - ZUCCHINI - EGGPLANT - RED PEPPER - RED ONION - GREEN ONION - SOY SAUCE - SWEET CHILLI SAUCE - GARLIC - GINGER - CANOLA OIL - BLACK PEPPER

Ingredients (2): MUSHROOM AND RICE NOODLE SALAD: MUSHROOMS - RICE NOODLES - RED PEPPER - YELLOW PEPPER - GINGER - GARLIC - SWEET CHILLI SAUCE - SOY SAUCE - SESAME OIL - CANOLA OIL - RICE VINEGAR - LEMON JUICE - CILANTRO

Ingredients (3): SOUTHWEST EDAMAME CORN SALAD: CORN - EDAMAME - CARROT - CELERY - CANOLA OIL - RED PEPPER - YELLOW PEPPER - RICE VINEGAR - LEMON JUICE - CILANTRO - GARLIC - BLACK PEPPER - CORIANDER - CUMIN - CHILLI FLAKES - LEMON ZEST

Ingredients (4): SEASONAL FRUIT


Calories: 320


Fat 14g


Saturated Fat 2g


Trans Fat 0g


Sodium 810mg


Carbs 39g


Dietary Fibre 5g


Protein 11g


Why we like it

VEGETARIAN - 1 SERVING LEGUMES (TOFU AND EDAMAME) - MORE THAN 10 GRAMS PROTEIN - 2 SERVINGS OF VEGETABLES AND FRUIT - LOW IN SATURATED FAT - GOOD SOURCE OF FIBRE

ALL BOXES ARE BASED ON THE EAT WELL PLATE: 1/2 PLATE VEG/FRUIT, 1/4 PLATE GRAIN, 1/4 PLATE MEAT/ALTERNATIVES

Nutrition Facts


Eating Well Boxes: GRILLED VEGGIES AND TOFU (VEGETARIAN) - GRILLED VEGGIES AND TOFU (1) + MUSHROOM AND RICE NOODLE SALAD (2) + SOUTHWEST EDAMAME CORN SALAD (3) + SEASONAL FRUIT (4)


Portion: 1 Box

Ingredients (1): GRILLED VEGGIE AND TOFU: TOFU - ZUCCHINI - EGGPLANT - RED PEPPER - RED ONION - GREEN ONION - SOY SAUCE - SWEET CHILLI SAUCE - GARLIC - GINGER - CANOLA OIL - BLACK PEPPER

Ingredients (2): MUSHROOM AND RICE NOODLE SALAD: MUSHROOMS - RICE NOODLES - RED PEPPER - YELLOW PEPPER - GINGER - GARLIC - SWEET CHILLI SAUCE - SOY SAUCE - SESAME OIL - CANOLA OIL - RICE VINEGAR - LEMON JUICE - CILANTRO

Ingredients (3): SOUTHWEST EDAMAME CORN SALAD: CORN - EDAMAME - CARROT - CELERY - CANOLA OIL - RED PEPPER - YELLOW PEPPER - RICE VINEGAR - LEMON JUICE - CILANTRO - GARLIC - BLACK PEPPER - CORIANDER - CUMIN - CHILLI FLAKES - LEMON ZEST

Ingredients (4): SEASONAL FRUIT


Calories: 320


Fat 14g


Saturated Fat 2g


Trans Fat 0g


Sodium 810mg


Carbs 39g


Dietary Fibre 5g


Protein 11g


Why we like it

VEGETARIAN - 1 SERVING LEGUMES (TOFU AND EDAMAME) - MORE THAN 10 GRAMS PROTEIN - 2 SERVINGS OF VEGETABLES AND FRUIT - LOW IN SATURATED FAT - GOOD SOURCE OF FIBRE

ALL BOXES ARE BASED ON THE EAT WELL PLATE: 1/2 PLATE VEG/FRUIT, 1/4 PLATE GRAIN, 1/4 PLATE MEAT/ALTERNATIVES

Nutrition Facts


Eating Well Boxes: LOADED BEAN (VEGETARIAN) - LOADED BEAN SALAD (1) + CONFETTI QUINOA SALAD (2) + MUSHROOM AND RICE NOODLE SALAD (3) + SEASONAL FRUIT (4)


Portion: 1 Box

Ingredients (1): LOADED BEAN SALAD: KIDNEY BEANS - CHICK PEAS - GREEN BEANS - BLACK BEANS - WHITE BEANS - RED PEPPER - YELLOW PEPPER - TOMATOES - GREEN ONION - WHITE WINE VINEGAR - CANOLA OIL - OREGANO - BASIL - CUMIN - BLACK PEPPER

Ingredients (2): CONFETTI QUINOA SALAD: QUINOA - RED PEPPER - YELLOW PEPPER - CELERY - CARROT - DRIED CRANBERRIES - PUMPKIN SEEDS - CANOLA OIL - WHITE BALSAMIC VINEGAR - LEMON JUICE - THYME - PARSLEY - SALT

Ingredients (3): MUSHROOM AND RICE NOODLE SALAD: MUSHROOMS - RICE NOODLES - RED PEPPER - YELLOW PEPPER - GINGER - GARLIC - SWEET CHILLI SAUCE - SOY SAUCE - SESAME OIL - CANOLA OIL - RICE VINEGAR - LEMON JUICE - CILANTRO

Ingredients (4): SEASONAL FRUIT


Calories: 320


Fat 11g


Saturated Fat 1.5g


Trans Fat 0g


Sodium 635mg


Carbs 48g


Dietary Fibre 8g


Protein 9g


Why we like it

VEGETARIAN - 1/2 SERVING LEGUMES (BEANS + PEAS)- 1 SERVING OF VEGETABLES AND FRUIT - LOW IN SATURATED FAT - HIGH IN FIBRE

ALL BOXES ARE BASED ON THE EAT WELL PLATE: 1/2 PLATE VEG/FRUIT, 1/4 PLATE GRAIN, 1/4 PLATE MEAT/ALTERNATIVES

Nutrition Facts


Eating Well Boxes: HERBED CHICKEN - HERBED GRILLED CHICKEN (1) + CONFETTI QUINOA SALAD (2) + LOADED BEAN SALAD (3) + SEASONAL FRUIT (4)


Portion: 1 Box

Ingredients (1): HERBED CHICKEN: CANOLA OIL - THYME - ROSEMARY - PARSLEY - BLACK PEPPER - SALT - PESTO SAUCE

Ingredients (2): CONFETTI QUINOA SALAD: QUINOA - RED PEPPER - YELLOW PEPPER - CELERY - CARROT - DRIED CRANBERRIES - PUMPKIN SEEDS - CANOLA OIL - WHITE BALSAMIC VINEGAR - LEMON JUICE - THYME - PARSLEY - SALT

Ingredients (3): LOADED BEAN SALAD: KIDNEY BEANS - CHICK PEAS - GREEN BEANS - BLACK BEANS - WHITE BEANS - RED PEPPER - YELLOW PEPPER - TOMATOES - GREEN ONION - WHITE WINE VINEGAR - CANOLA OIL - OREGANO - BASIL - CUMIN - BLACK PEPPER

Ingredients (4): SEASONAL FRUIT


Calories: 330


Fat 12g


Saturated Fat 1.5g


Trans Fat 0g


Sodium 530mg


Carbs 33g


Dietary Fibre 8g


Protein 23g


Why we like it

CHICKEN IS BAKED IN THE KITCHEN - HIGH IN PROTEIN -1/2 SERVING LEGUMES (BEANS + PEAS) - 1/2 SERVING WHOLE GRAIN - LOW IN SATURATED FAT - HIGH IN FIBRE

ALL BOXES ARE BASED ON THE EAT WELL PLATE: 1/2 PLATE VEG/FRUIT, 1/4 PLATE GRAIN, 1/4 PLATE MEAT/ALTERNATIVES

Daily Guideline: Healthy adults should aim for 2,000 to 2,400 calories and 1,500 - 2,300 mg of sodium per day. Individual needs vary depending on age, activity level and gender. (Source: Health Canada)

A healthy diet low in saturated and trans fat may reduce the risk of heart disease. Based on a 2000 calorie diet, aim for less than 20 g of saturated fat per day. Choose foods low in or free of trans fat most often.

Nutrient information is based on theoretical data using specified ingredients found in our standardized recipes. Actual nutrient values may vary from posted values.

Allergens: Please speak to the manager or chef regarding allergies and the ingredients contained in the foods we serve. Humber food services provides a diverse menu; and, food products may contain or come into contact with possible allergens.