Per serving: 96 calories, 8 g protein, 6 g carbohydrate, 5 g fat, 1 g fiber, 250 mg sodium.

Per serving: 213 calories, 6 g protein, 30 g carbohydrate, 8 g fat, 2.5 g fiber, 227 mg sodium.

Per serving: 95 calories, 3 g protein, 10 g carbohydrate, 5.5 g fat, 3 g fiber, 216 mg sodium.

The tally is: 430 calories, 14 g fat, 5 g saturated fat, 980 mg sodium, and 6 g fiber.

Natural sweetness without many calories; 2 teaspoons has 23 calories, 0 g fat, 6 g sugar, 0 g fiber.

Fresh or frozen, an antioxidant and fiber boost; 1/2 cup has 42 calories, 0 g fat, 7 g sugar, 2 g fiber.

Bladder-infection protection and healthy gums; 1/4 cup has 92 calories, 0 g fat, 20 g sugar, 2 g fiber.

Satisfying chewiness and an antioxidant boost; 1/4 cup has 123 calories, 0 g fat, 24 g sugar, 1.5 g fiber.

The Egg McMuffin is a better choice under the golden arches at 300 calories, 12 g fat, 5 g saturated fat, and 2 g fiber.

This one contains 490 calories, 18 g fat, 2 g fiber, and 8 g protein.