Nutrition Guide
Salads
Calories
(kcal)
Fat
(g)
Saturated Fat
(g)
Trans. Fat Acid
(g)
Sodium
(mg)
Carbohydrates
(g)
Dietary Fiber
(g)
Total Sugars
(g)
Metaboost
560
Cobb
620
40
7
0
42
11
0
20
230
25
8
12
14
220
1290
38
8
21
24
Fiesta
Market
540
44
7
0
620
31
6
0
20
610
29
9
7
10
20
830
78
11
43
11
Buffalo
260
16
6
Zen
390
30
2
0
25
1130
15
6
7
14
0
0
480
26
7
10
10
Calories
(kcal)
Fat
(g)
Saturated Fat
(g)
Trans. Fat Acid
(g)
Cholesterol
(mg)
Sodium
(mg)
Carbohydrates
(g)
Dietary Fiber
(g)
Total Sugars
(g)
Protein
(g)
Metaboost
690
38
8
0
20
640
62
11
10
21
Cobb
Fiesta
790
43
14
0
220
1490
72
11
13
31
670
37
9
0
20
890
70
13
6
18
Market
790
32
9
0
20
1010
111
15
35
18
Buffalo
490
20
9
0
25
1460
59
10
7
19
Zen
570
26
4
0
0
770
70
12
10
18
Bowls
Calories
(kcal)
Fat
(g)
Saturated Fat
(g)
Trans. Fat Acid
(g)
Cholesterol
(mg)
Sodium
(mg)
Carbohydrates
(g)
Dietary Fiber
(g)
Total Sugars
(g)
Protein
(g)
Pangoa
710
19
6
0
20
1780
130
13
53
17
Teriyaki Twist
450
10
1
0
0
1490
80
8
17
13
Oaxaca
610
18
3
0
5
850
96
13
25
16
Mediterranean
510
25
5
0
20
1470
56
11
11
17
Buddha’s Satay
500
21
6
0
0
460
70
6
7
13
Pesto
570
31
8
0
35
1190
56
5
2
15
Burritos
Calories
(kcal)
Fat
(g)
Saturated Fat
(g)
Trans. Fat Acid
(g)
Cholesterol
(mg)
Sodium
(mg)
Carbohydrates
(g)
Dietary Fiber
(g)
Total Sugars
(g)
Protein
(g)
Tex Mex
740
29
9
0
25
970
100
16
7
24
Khao San
680
27
6
0
0
1010
93
13
10
22
Smokehouse
660
18
8
0
20
1030
100
12
14
22
Baja
670
32
5
0
0
730
83
14
8
15
Dressings / Sauces Included
Calories
(kcal)
Fat
(g)
Saturated Fat
(g)
Trans. Fat Acid
(g)
Cholesterol
(mg)
Sodium
(mg)
Carbohydrates
(g)
Dietary Fiber
(g)
Total Sugars
(g)
Protein
(g)
Spicy Lemongrass
300
3
0
0
2
1300
60
4
8
7
Superfood
170
2
0
0
0
1150
30
5
5
7
Southwestern
370
11
5
0
22
1120
55
7
4
14
Dressings / Sauces Included
Wraps
Dressings / Sauces Included
Dressings / Sauces Included
Dressings / Sauces Included
Soups
Cholesterol
(mg)
Protein
(g)
1" of "9
Calories
(kcal)
Fat
(g)
Saturated Fat
(g)
Trans. Fat Acid
(g)
Cholesterol
(mg)
Sodium
(mg)
Carbohydrates
(g)
Dietary Fiber
(g)
Total Sugars
(g)
Protein
(g)
Green Energy
120
0
0
0
0
45
21
2
12
2
Mighty Detox
130
0
0
0
0
90
25
2
17
1
Carrot Zinger
130
0
0
0
0
60
30
2
20
2
Red Power
110
0
0
0
0
75
23
2
14
2
Smoothies
Calories
(kcal)
Fat
(g)
Saturated Fat
(g)
Trans. Fat Acid
(g)
Cholesterol
(mg)
Sodium
(mg)
Carbohydrates
(g)
Dietary Fiber
(g)
Total Sugars
(g)
Protein
(g)
Freshii Green
370
12
1
0
10
140
64
5
55
10
Banana Nut Crunch
590
26
2
0
10
120
85
7
65
16
Powerhouse
410
16
11
0
10
130
65
2
57
10
Strawberry Banana
380
5
0
0
10
120
83
4
66
10
Frozen Yogurt
Calories
(kcal)
Fat
(g)
Saturated Fat
(g)
Trans. Fat Acid
(g)
Cholesterol
(mg)
Sodium
(mg)
Carbohydrates
(g)
Dietary Fiber
(g)
Total Sugars
(g)
Protein
(g)
Low-Fat Froyo
260
4
2
0
10
120
52
0
50
8
Protein
Calories
(kcal)
Fat
(g)
Saturated Fat
(g)
Trans. Fat Acid
(g)
Cholesterol
(mg)
Sodium
(mg)
Carbohydrates
(g)
Dietary Fiber
(g)
Total Sugars
(g)
Protein
(g)
Chicken
80
1
0
0
60
370
0
0
0
17
Steak
140
7
3
0
40
660
1
0
1
17
Tofu
80
4
1
0
0
90
3
0
2
7
Falafel
150
8
1
0
0
320
17
4
2
5
Calories
(kcal)
Fat
(g)
Saturated Fat
(g)
Trans. Fat Acid
(g)
Cholesterol
(mg)
Sodium
(mg)
Carbohydrates
(g)
Dietary Fiber
(g)
Total Sugars
(g)
Protein
(g)
Asian Sesame
220
22
2
0
0
350
2
0
2
1
Balsamic Vinaigrette
300
30
3
0
0
70
5
0
4
0
Balsamic Vinegar
60
0
0
0
0
15
10
0
10
0
Buffalo
15
0
0
0
0
1990
2
1
1
0
Cilantro Lime Vin.
280
25
2
0
0
350
5
0
3
0
Fiery Bbq
160
1
0
0
0
1040
34
0
32
0
Greek Yogurt Ranch
100
7
1
0
4
290
4
0
2
5
Honey Dijon
210
14
1
0
0
520
20
0
17
0
Juices
Made with low-fat frozen yogurt
*per 1 serving
Dressings & Sauces
*per 60ml
Lemon Juice
15
0
0
0
0
0
4
0
2
0
Olive Oil
480
54
7
0
0
1
0
0
0
0
Red Pepper
60
3
0
0
0
890
5
1
4
0
Salsa Fresca
15
0
0
0
0
60
3
1
2
1
Spicy Lemongrass
80
3
0
0
0
750
14
0
7
1
Spicy Peanut
130
9
2
0
0
280
6
1
3
5
Spicy Yogurt
100
2
1
0
4
530
18
0
17
3
Sriracha
60
0
0
0
0
1200
12
0
12
0
Teriyaki
70
0
0
0
0
1400
15
0
14
0
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Calories
(kcal)
Fat
(g)
Saturated Fat
(g)
Trans. Fat Acid
(g)
Cholesterol
(mg)
Sodium
(mg)
Carbohydrates
(g)
Dietary Fiber
(g)
Total Sugars
(g)
Protein
(g)
Ranchero
620
34
11
1
300
830
56
10
4
25
Steak, Egg & Cheese
670
33
13
1
340
1410
50
5
4
40
Grilled Egg Pockets
Calories
(kcal)
Fat
(g)
Saturated Fat
(g)
Trans. Fat Acid
(g)
Cholesterol
(mg)
Sodium
(mg)
Carbohydrates
(g)
Dietary Fiber
(g)
Total Sugars
(g)
Protein
(g)
Bacon, Egg & Cheese
410
24
9
1
190
800
26
3
2
21
Sp., Mushroom & Ch.
340
18
7
1
170
490
28
3
3
15
Calories
(kcal)
Fat
(g)
Saturated Fat
(g)
Trans. Fat Acid
(g)
Cholesterol
(mg)
Sodium
(mg)
Carbohydrates
(g)
Dietary Fiber
(g)
Total Sugars
(g)
Protein
(g)
Huevos
450
26
8
1
300
950
35
6
20
19
Green Eggs & Kale
350
26
9
1
310
690
9
2
4
18
Cali
670
26
10
0
10
260
110
11
75
15
Breakfast Essentials
Calories
(kcal)
Fat
(g)
Saturated Fat
(g)
Trans. Fat Acid
(g)
Cholesterol
(mg)
Sodium
(mg)
Carbohydrates
(g)
Dietary Fiber
(g)
Total Sugars
(g)
Protein
(g)
Greek Yogurt Parfait
490
10
3
0
10
290
85
5
50
18
Hard Boiled Eggs
140
10
3
0
380
110
2
0
2
16
Energii Bites
280
16
8
0
0
80
30
3
18
7
G. Breakfast Burritos
Breakfast Bowls
3" of "9
Allergen Guide
x = contains
Salads
Wheat &
Gluten
/
v = vegan
Soy
Metaboost
x
x
Cobb
x
Fiesta
x
x
Market
x
x
Buffalo
Zen
Wraps
Peanuts
/
Milk
Dressings / Sauces Included
Eggs
o = may contain
Tree Nuts
Seeds
x
x
x
x
Metaboost
x
x
x
Cobb
x
x
o
Fiesta
x
x
o
x
Market
x
x
o
x
Buffalo
x
x
o
Zen
x
Eggs
Peanuts
Tree Nuts
Seeds
x
x
x
x
Milk
Soy
Pangoa
x
x
x
x
Teriyaki Twist
x
x
x
Oaxaca
x
x
x
Mediterranean
x
Eggs
Peanuts
x
x
Pesto
Tree Nuts
Seeds
Shellfish
Vegan
v
x
x
v
x
Wheat &
Gluten
Milk
Soy
Tex Mex
x
x
o
Khao San
x
Smokehouse
x
Baja
x
Wheat &
Gluten
Eggs
x
Milk
Peanuts
Tree Nuts
x
x
Seeds
Shellfish
x
x
x
o
x
Soy
Fish
Vegan
x
x
Spicy Lemongrass
Eggs
Peanuts
Tree Nuts
Seeds
x
x
x
x
Superfood
Southwestern
Fish
x
x
Burritos
Dressings / Sauces Included
Vegan
x
Wheat &
Gluten
Soups
Shellfish
x
Bowls
Dressings / Sauces Included
Fish
x
Soy
Buddha’s Satay
Vegan
x
x
Milk
Dressings / Sauces Included
Shellfish
x
Wheat &
Gluten
Dressings / Sauces Included
Fish
v
v
Fish
Shellfish
Vegan
v
x
4" of "9
Juices
Wheat &
Gluten
Milk
Soy
Eggs
Peanuts
Tree Nuts
Seeds
Fish
Shellfish
Vegan
Green Energy
v
Mighty Detox
v
Carrot Zinger
v
Red Power
v
Smoothies
Made with low-fat frozen yogurt
Wheat &
Gluten
Milk
Freshii Green
x
Banana Nut Crunch
x
Powerhouse
x
Strawberry Banana
x
Frozen Yogurt
Wheat &
Gluten
Low-Fat Froyo
Protein
*per 1 serving
Milk
Soy
Eggs
Peanuts
Tree Nuts
Seeds
Fish
Shellfish
Vegan
x
Soy
Eggs
Peanuts
Tree Nuts
Seeds
Fish
Shellfish
Vegan
Soy
Eggs
Peanuts
Tree Nuts
Seeds
Fish
Shellfish
Vegan
x
Wheat &
Gluten
Milk
Chicken
Steak
Tofu
v
Falafel
v
Dressings & Sauces
*per 60ml
x
x
v
x
Wheat &
Gluten
v
Milk
Asian Sesame
Soy
Eggs
Peanuts
x
Tree Nuts
Seeds
Fish
Shellfish
Vegan
x
Balsamic Vinaigrette
x
Balsamic Vinegar
v
Buffalo
v
Cilantro Lime Vin.
Fiery Bbq
x
Greek Yogurt Ranch
x
x
v
x
v
x
Honey Dijon
x
Lemon Juice
v
Olive Oil
v
Red Pepper
v
Salsa Fresca
Spicy Lemongrass
v
Spicy Peanut
v
Spicy Yogurt
Sriracha
v
Teriyaki
v
v
x
x
x
x
x
x
x
v
x
v
x
v
x
x
v
5" of 9"
Wheat &
Gluten
Milk
Soy
Eggs
Ranchero
x
x
o
x
o
Steak, Egg & Cheese
x
x
o
x
o
Grilled Egg Pockets
Wheat &
Gluten
Milk
Soy
Eggs
Bacon, Egg & Cheese
x
x
o
x
o
Sp., Mushroom & Ch.
x
x
o
x
o
Wheat &
Gluten
Milk
Soy
Eggs
x
x
x
x
x
x
o
x
o
o
x
o
Breakfast Essentials
Wheat &
Gluten
Milk
Soy
Greek Yogurt Parfait
x
x
o
G. Breakfast Burritos
Breakfast Bowls
Huevos
Green Eggs & Kale
Cali
Hard Boiled Eggs
Energii Bites
Eggs
Peanuts
Peanuts
Peanuts
Peanuts
Tree Nuts
Tree Nuts
Tree Nuts
Seeds
Seeds
Seeds
x
x
Tree Nuts
Seeds
x
x
Fish
Shellfish
Vegan
Fish
Shellfish
Vegan
Fish
Shellfish
Vegan
Fish
Shellfish
Vegan
x
o
o
o
x
o
6" of 9"
OUR MOTTO: COUNT NUTRIENTS, NOT CALORIES
Not all calories are created equal. Some calories are healing, some are harming. Some calories are
metabolism-boosting, while others boost blood sugar. The same number of calories from different types of
food can influence the body in different ways.
At Freshii, we believe it’s important to eat the RIGHT type of calories that energize your body and make you
feel GOOD. We follow a nutrient-based approach to eating: serving a menu focused on food quality, not
quantity. At Freshii, we count nutrients over calories, and here’s why:
1. COUNTING CALORIES CAN LEAD TO THE CONSUMPTION OF THE WRONG TYPE OF CALORIES
If you’re only keeping the number of calories in mind, it is easy to forget about the other components of a
food and the effect they can have on the body. Consider a 100-calorie apple versus a 100-calorie candy
bar. Viewing them as the same because they hold an equal number of calories can lead us to make poor
food choices. The candy bar offers little to no nutritional value, while the apple provides vitamins, minerals,
and fiber to help the body process the calories consumed.
2. COUNTING CALORIES IGNORES FOOD QUALITY
Calorie counting does not consider if a food is natural and unprocessed, or distinguish between the type of
fat, protein and carbohydrates it contains. Calories from complex carbohydrates, such as whole grains and
vegetables, will help to maintain blood sugar levels and provide the body with sustained energy. Simple
carbohydrates, such as refined grains and added sugars, will have the opposite effect, spiking insulin
levels and contributing to increased cravings and appetite.
3. COUNTING CALORIES CAN ENCOURAGE THE RESTRICTION OF NUTRIENT-DENSE FOOD
Some of the most nutritious food on the planet is also the most caloric. Although calorie-dense, foods such
as avocados, nuts and seeds contain essential fats, vitamins and minerals to support a healthy weight and
metabolism. The nutritional benefit from these foods far outweigh the number of calories they contain.
We believe that if you focus on eating healthy food, you don’t have to count calories. As long as you fuel
yourself with the proper energy and nutrients, your body will take care of the rest - which includes keeping
you at a healthy weight.
7" of 9"
If you can’t already tell, we love calories (the good ones at least). However, we also understand that at times,
monitoring your calorie intake may be necessary. For those calorie-conscious individuals, we’ve got a few
suggestions to help you achieve your goals while energizing at Freshii…
MORE GREENS, LESS GRAINS
Quinoa and brown rice are known for their impressive health profiles, but can also be quite calorie-heavy if
consumed in large amounts. When ordering your favourite bowl, upgrade to a kale base or opt for half
grains, half greens.
PACK ON PROTEIN
Protein-rich foods are highly satiating, leading to reduced hunger and cravings. Be sure to include lean
proteins with your Freshii menu items - choose from chicken, tofu, falafel, hard-boiled eggs and beans.
DITCH THE DAIRY
Cheese is an excellent source of calcium, but no matter which way you slice it, most cheese is high in
calories and fat. If you’re mindful of numbers, substitute the cheese for non-dairy sources of calcium such
as broccoli or kale.
DON’T GO NUTS
Nuts are packed with nutrients, but they are also packed with calories and (healthy) fats. Incorporate nuts
into your daily diet in order to reap their nutritional benefits, but remember that portion control is key - ask
for a half serving.
DRESS LIGHTLY
We prepare our salad dressings fresh in-house with heart-healthy oils. Ask for your menu item to be lightly
dressed or use balsamic vinegar or lemon juice in place of dressing.
*See next page to help you make informed choices about your dressing & sauce selections.
8" of "9
Salads
Salad Cals
Dressing Cals
Metaboost
260
300
Cobb
410
Fiesta
Wraps
Wrap Cals
Dressing Cals
Metaboost
540
150
210
Cobb
680
110
260
280
Fiesta
530
140
Market
410
210
Market
680
110
Buffalo
150
110
Buffalo
430
60
Zen
170
220
Zen
460
110
Bowls
Bowl Cals
Sauce Cals
Burritos
Burrito Cals
Sauce Cals
Pangoa
530
180
Tex Mex
690
50
Teriyaki Twist
380
70
Khao San
580
100
Oaxaca
510
100
Smokehouse
610
50
Mediterranean
450
60
Baja
530
140
Buddha’s Satay
310
190
Pesto
340
230
Your certified Freshii Nutritionist is Andie.
Email [email protected] with questions regarding our menu & nutrition.
9" of "9