Biscuit, Bacon, Egg, Cheese
Biscuit, Bacon, Egg White, Cheese
Biscuit, Sausage, Egg, Cheese
Biscuit, Sausage, Egg White, Cheese
Biscuit, Egg, Cheese
Biscuit, Egg White, Cheese
English Muffin, Bacon, Egg, Cheese
English Muffin, Bacon, Egg White, Cheese
English Muffin, Sausage, Egg, Cheese
English Muffin, Sausage, Egg White, Cheese
English Muffin, Egg, Cheese
English Muffin, Egg White, Cheese
152 g
152 g
177 g
177 g
140 g
140 g
139 g
139 g
164 g
164 g
127 g
127 g
410
360
490
430
350
300
330
280
410
360
270
220
22
17
31
26
17
12
15
10
24
19
10
5
13
11
16
14
11
9
7
5
10
8
5
3.5
0.4
0.3
0.4
0.3
0.4
0.3
0.3
0.2
0.3
0.2
0.3
0.2
175
25
190
40
165
15
175
25
190
40
165
15
1030
930
1130
1030
890
790
750
640
850
740
610
500
34
33
34
32
34
32
30
29
30
29
30
29
2
2
2
2
2
2
1
1
1
1
1
1
4
3
4
3
4
3
3
2
3
2
3
2
19
18
20
19
15
14
17
17
19
18
13
13
10
8
10
6
10
6
10
6
10
4
10
4
0
0
0
0
0
0
0
0
0
0
0
0
15
10
15
10
15
10
20
15
20
15
20
15
20
20
20
15
20
15
15
10
15
10
15
10
Multigrain Flatbread, Bacon, Egg, Cheese
132 g
Multigrain Flatbread, Bacon, Egg White, Cheese 132 g
Multigrain Flatbread, Sausage, Egg, Cheese
157 g
Multigrain Flatbread, Sausage, Egg White, Cheese157 g
330
280
410
350
17
12
26
21
7
5
10
9
0.2
0.2
0.2
0.2
175
25
190
40
830
720
930
820
28
27
28
26
4
4
4
4
4
3
4
3
18
17
19
18
10
6
35
4
10
10
10
10
20
10
15
10
15
15
20
10
Breakfast Panini
• •
• •
• •
• •
Grilled Breakfast Wraps
••
••
••
Sausage, Egg, Cheese
Bacon, Egg, Cheese
Egg, Cheese
147 g 390
26
9
0.2 185 860 24
3
1
17
8
0
15
10
122 g 310
17
6
0.2 175 760 24
3
1
15
8
0
15
10
110 g
2501240.2160
620243 1128 01510
Other
Hash Brown
Oatmeal - Maple
Oatmeal - Mixed Berries
Bagel BELT® (Plain Bagel)
Sausage Bagel BELT™ (Plain Bagel)
Sausage and Biscuit
••
••
••
•
•
54 g
12070.5
0.10
320
161010 222
308 g 220
2.5 0.5
0
0 220 49
4
20
5
0
0
4
15
327 g 210
3
0.5
0
0 220 44
6
14
6
0
10
4
15
263 g 500
17
7
0.2 175 1110 65
3
6
23
10
15
20
30
288 g 570
26
10
0.2 190 1210 65
3
6
24
10
15
20
30
107 g 350
22
11
0.2
25 660 29
2
3
11
2
0
2
15
•
•
••
••
•
••
••
•
•
•
ize
Ca
lor
ies
(kc
To
al)
tal
Fa
t (g
)
Sa
tur
ate
dF
at
Tra
(g)
ns
Fa
t (g
)
Ch
ole
ste
r
ol
So
(m
diu
g)
m
(m
g)
Ca
rbo
hy
dra
te
Fib
(g)
re
(g)
Su
ga
rs
(g)
Pro
tei
n(
g)
Vit
am
in
A(
%
Vit
DV
am
)
in
C(
%
Ca
DV
lci
)
um
(%
D
Iro
V)
n(
%
DV
)
Ca
ffe
ine
(m
g)
rvi
ng
S
Cold Beverages‡
•
••
•
•
Iced Capp™ (Cream)
286 mL
250
11 60.445
50330332 8 010290
Iced Capp™ (Milk)
286 mL
150
1.5105
35320323208290
Iced Capp™ (Chocolate Milk)
286 mL
160
0.50.405
60360363206290
Flavoured Iced Capp™ (Cream)
286 mL
250
11 60.445
50340332 8 010290
Iced Coffee (Cream)
286 mL
110
63.5
0.2
25
5512081406060
Iced Coffee (Milk)
286 mL
70
10.505
5512082208060
Iced Coffee (Chocolate Milk)
286 mL
80
0.50.300
80160112206060
Flavoured Iced Coffee (Cream)
286 mL
110
63.5
0.2
25
5513081406060
Iced Latte
286 mL
902 1 0 5
75140144 4 010030
Flavoured Iced Latte
286 mL
902 1 0 5
75150144 4 010030
Iced Chocolate Latte
286 mL
180
6 60.25
100261224 4 010630
Mocha Iced Capp™
286 mL
290
11 70.445
60420382 8 010690
Mocha Iced Coffee
286 mL
150
63.5
0.2
25
70200132406660
Mixed Berry Fruit Smoothie with Yogurt 286 mL
150
10.505
4035132200620
130
0 000
1033130000220
Mixed Berry Fruit Smoothie without Yogurt 286 mL
286 mL
150
10.505
3534031200600
Strawberry Banana Fruit Smoothie with Yogurt
286 mL
130
0 000
1033030000200
Strawberry Banana Fruit Smoothie without Yogurt
Frozen Lemonade
286 mL
120
0.1000
1028026002000
Always Fresh
••
•
••
••
•
•
••
•
••
•
•
Other
Espresso Shot
Flavour Shot
Whipped Topping and Drizzle
41 mL20 000
21000.1000045
1 mL00 000
0100000000
24 g80
5 50.20
57060.300020
Tim Hortons understands the importance
of good nutrition and is committed to
offering our guests great tasting food, which
includes a variety of nutritious options.
We continue to evolve our menu in order
to meet our guests’ changing needs and
desires by offering choices that can fit into a
healthy lifestyle. Whether it’s our coffee, fresh
baked goods, or our homestyle soups and
sandwiches, there is something for everyone.
Along with offering better-for-you menu
options, one of our key nutrition initiatives is
to reduce sodium across some of our menu
items. To date, we have achieved an average
sodium reduction of 31% across our soup
varieties, 10% in our chili and 49% in our deli
meats. We have achieved an average sodium
reduction of 22% across our muffin varieties
and 15% in our classic hot beverages, as
well. We are also continuously working to
develop new products with lower sodium.
At Tim Hortons, we want our guests
to have all the information they need to
make educated choices when ordering.
Through this guide, our trayliners, online
nutrition calculator and Timmy Me™
mobile app, guests have access to detailed
nutritional information for some
of our more popular menu items.
To help you select menu items that are
reduced-sodium, low in fat, or sources of
fibre or calcium, look for the colour dots
in this guide, which correspond to the
boxes on the Helpful Hints panel.
‡ All nutritional information is based on small size hot and cold beverages, regular size sandwiches on whole wheat buns and panini on multigrain bread with standard ingredient servings.
Tim Hortons, Timbits and Bagel BELT are registered trademarks of The TDL Marks Corporation, used under license.
ATTENTION: Allergy Alert!
Although we take precautions, it is impossible to guarantee
that our products have not come into contact with peanuts,
nuts or other allergens.
Nutrition Guide
If you have a food allergy we recommend that you refrain
from eating our products.
Breakfast
Breakfast Sandwiches
••
••
••
••
••
••
•
•
•
•
•
•
•
•
•
286 mL
00 000
000000000140
286 mL
70
3.520.1
15
2090912040115
286 mL
00 000
0000000006
286 mL
00 000
000000000
0-60
286 mL
40
0.40.300
1080810020
0-60
286 mL
240
6 50.20
320452382 0 0 21515
286 mL
260
9 900
250
420351001520
286 mL
210
0 000
552052000000
286 mL
80
0.20.10 5
120120118 0 225035
286 mL
100
0.20.10 5
115190187 0 225035
286 mL
180
6 50.35
135240226 0 220265
286 mL
50
0.10.105
80707502200
0-50
286 mL
60
0.20.105
95100960220070
286 mL
250
8 70.15
210411314 0 010260
286 mL
240
7 60.15
180412304 0 015860
286 mL
190
8 70.30
170291241 0 0 01090
286 mL
40 000
101000.3000095
Your welfare is our first concern.
We encourage anyone with food sensitivities, allergies, or
special dietary needs to check with Tim Hortons Guest
Services to obtain the most up-to-date information.
For further nutrition, ingredient or allergy information,
please see the front panel or write to:
The TDL Group Corp., Guest Services
874 Sinclair Road, Oakville, Ontario, Canada L6K 2Y1
Lunch
Breakfast
•
Coffee (Black)
Coffee (1 Cream, 1 Sugar)
Decaffeinated Coffee
Tea (Black)
Tea (1 Milk, 1 Sugar)
Hot Chocolate
White Hot Chocolate
Apple Cider
Latte
Flavoured Latte
Chocolate Latte
Tea Latte
Cappuccino
French Vanilla Cappuccino
English Toffee Cappuccino
Café Mocha
Americano
The Informed Dining program is a voluntary nutrition information program
developed by the Province of British Columbia. For more information, please visit
www.InformedDining.ca.
Daily Calorie and Sodium Requirements
Healthy adults should aim for 1,500 to 2,300 milligrams of sodium
per day. Children and seniors need less. Healthy adults should aim for
2,000 to 2,400 calories per day. Individual needs vary depending on
age, activity level and gender. (Source: Health Canada)
Beverages
202 g
360144 0 20
810445 3102 40225
252 g 330
9
1.5 0.1
30 950 45
5
3
20
2
50
2
25
262 g 370
11
5
0.2
50 1160 46
5
3
24
4
45
20
30
264 g 400
11
4
0
50 1260 52
5
5
26
2
40
2
25
230 g 600
30
10
0.3
40 1390 62
7
4
26
10
8
20
25
174 g 490
18
9
0.4
45 1320 60
7
3
24
15
0
30
20
274 g 560
21
6
0.3
75 1470 62
7
5
34
8
10
15
25
123 g 190
4.5 0.5
0
25 630 25
3
4
12
0
8
2
8
123 g
19061025
620
2231120 648
103 g 190
7
1
0.1
20 540 22
3
1
10
2
4
2
8
Snacks & Baked Goods
•
•
••
•
••
••
••
•
•
•
BLT Sandwich
Chicken Salad Sandwich
Ham & Swiss Sandwich
Turkey, Bacon Club Sandwich
Bacon, Tomato & Cheese Panini
Grilled Cheese Panini
Tuscan Chicken Panini
BBQ Chicken Wrap Snacker
Chicken Ranch Wrap Snacker
Chicken Salad Wrap Snacker
®
Hot Beverages‡
Helpful Hints
Sandwiches, Panini, Wraps‡
Hot & Cold
Beverages Se
ize
Ca
lor
ies
(kc
al)
To
tal
Fa
t (g
)
Sa
tur
ate
dF
at
Tra
(g)
ns
Fa
t (g
)
Ch
ole
ste
rol
So
diu
(m
g)
m
(m
g
Ca
)
rbo
hy
dra
te
Fib
(g)
re
(g)
Su
ga
rs
(g)
Pro
tei
n(
g)
Vit
am
in
A(
%
Vit
DV
am
)
in
C(
%
Ca
DV
lci
)
um
(%
D
Iro
V)
n(
%
DV
)
rvi
ng
S
Se
Prepared
Foods The nutrition information provided has been supplied by the restaurant itself. Such
nutrition information has not been independently researched, written or verified
by the Province of British Columbia. The Province of British Columbia assumes no
responsibility or liability arising from any errors or omission of information, or from
the use of any information contained within the nutrition information supplied by
the restaurant.
The nutrition information contained in this guide is based on standard product
formulations and was obtained through analysis by our nutritional software, entitled
ESHA Genesis R&D, and information provided by our suppliers. Variations may occur
due to differences in suppliers, ingredient substitutions, recipe revisions, assembly
at restaurant level, and/or season of the year. Regional variations may occur. Certain
menu items may vary from restaurant to restaurant and may not be available at
all locations. Baked goods may vary in size. This guide includes a selection of Tim
Hortons’ most popular items and may not include all found in-restaurant.
The information in this guide is effective as of December 2013.
Updated versions will be printed periodically. To
receive the most up-to-date information please visit
www.timhortons.com. Information is applicable to products in
Canadian restaurants and may be subject to change at any time.
For further nutrition, ingredient,
or allergy information, please call:
1-888-601-1616
Or visit our website at:
www.timhortons.com/NutriCalc
Or download our free app:
Available for iPhone, Android and BlackBerry.
Canadian Edition
Donuts
Timbits®
Yeast Donuts
Yeast Timbits
Apple Fritter
Blueberry Fritter
Caramel Apple Fritter
Chocolate Dip
Dutchie
Game Day (Vanilla Dip)
Honey Dip
Maple Dip
Vanilla Dip with Coloured Sprinkles
95 g 290
8
3.5
0
107 g 310
7
3
0.1
103 g 300
8
3.5
0
60 g 190
6
2.5
0
72 g
2306 3 0
75 g 250
6
2.5
0
62 g 190
6
2.5
0
60 g 190
6
2.5
0
75 g 250
6
2.5
0
0
330
48
2
15
7
0
0
360
55
1
21
7
0
0
390
52
2
17
7
0
0
210
31
1
10
4
0
020038115 5 0
0
210
46
1
24
4
0
0
210
31
1
11
4
0
0
210
31
1
11
4
0
0
210
46
1
24
4
0
4
4
15
0
2
15
4
4
15
0
2
10
0 215
0
2
10
0
2
10
0
2
10
0
2
10
Cake Donuts
Chocolate Glazed
Chocolate Mint
Chocolate Peanut Crunch
Chocolate Toasted Coconut
Chocolate White Coconut
Cinnamon Sugar
Double Chocolate
Old Fashion Dip
Old Fashion Glazed
Old Fashion Plain
Old Fashion Sugar
Peanut Crunch
Sour Cream Cinnamon
Sour Cream Glazed
Sour Cream Plain
Sour Cream Sugar
Toasted Coconut
White Coconut
76 g
73 g
74 g
80 g
80 g
60 g
70 g
68 g
77 g
58 g
65 g
79 g
60 g
81 g
58 g
63 g
79 g
79 g
280
280
300
310
320
220
270
250
270
210
240
300
270
340
270
290
290
300
14
14
17
16
18
10
14
10
10
10
10
14
16
16
16
16
13
14
6
6
7
9
10
5
6
5
5
5
5
5
8
8
8
8
7
8
0.1
0.1
0.1
0.1
0.1
0.1
0.1
0.1
0.1
0.1
0.1
0.1
0.1
0.1
0.1
0.1
0.1
0.1
5
5
5
5
5
15
5
15
15
15
15
15
10
10
10
10
15
15
320
320
320
330
340
270
320
270
270
260
270
270
210
220
210
220
280
280
37
36
32
39
38
28
35
36
41
25
33
39
29
46
27
33
40
39
1
1
2
2
2
1
1
1
1
1
1
1
1
1
1
1
1
2
19
17
13
20
18
10
16
17
23
8
15
20
12
29
11
16
22
20
4
4
5
4
4
3
4
3
3
3
3
5
3
3
3
3
4
4
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
2
2
2
2
2
4
2
4
4
4
4
4
4
2
2
2
4
4
15
15
15
15
15
10
15
10
10
10
10
10
8
8
8
8
10
10
Filled Donuts
Banana Cream
Blueberry
Boston Cream
Canadian Maple Cherry
Lemon
Raspberry
Spiced Apple
Strawberry
Strawberry Bloom
Strawberry Vanilla
Venetian Cream
74 g 190
6
2.5
0
0
250
31
1
9
4
0
74 g
2005 2 0 023034112 4 0
81 g 220
6
2.5
0
0
250
37
1
15
5
0
81 g 210
6
2.5
0
0
250
37
1
16
5
0
74 g
20062.50 021033111 5 0
74 g
19052.50.1022031110 4 0
74 g
2005 2 0 022033112 4 0
74 g
19052.50 022032111 4 0
74 g
2005 2 0 023034114 5 0
75 g 230
7
3.5
0
0
180
39
1
18
4
0
94 g
2705 2 0 023052131 5 0
74 g 190
6
2.5
0
0
250
30
1
9
5
0
0
2
10
0 210
0
2
10
0
2
10
0 210
0 210
0 210
0 210
0 215
2
2
10
0 215
0
2
10
93 g
81 g
78 g
80 g
0
0
0
0
Other
Game Day Supreme
Honey Cruller
Long John
Walnut Crunch
260
310
250
360
6
18
7
22
2.5
9
3
10
0
0.3
0
0.1
0
50
0
5
250
200
220
340
48
37
43
38
1
0
1
2
25
22
15
20
5
2
5
4
0
0
0
0
2
2
2
2
10
2
15
15
Cookies
Caramel Chocolate Pecan
Chocolate Chunk
Ginger Molasses
Oatcakes
Oatmeal Raisin Spice
Peanut Butter
Smile Cookie
Trail Mix with Fruit and Nuts
Triple Chocolate
White Chocolate Macadamia Nut
52 g 250
12
6
0.4
30
280
32
1
16
3
0
0
2
10
52 g 240
10
6
0.4
25
250
34
1
19
3
0
0
2
15
53 g 210
7
4.5
0.2
35
150
35
1
19
2
6
0
4
10
37 g
18093.5
0.10190
2221020008
52 g 210
8
4.5
0.1
20
190
32
1
19
3
8
0
2
8
52 g 280
17
8
0.4
25
240
27
2
16
6
0
0
2
8
56 g 250
10
6
0.4
25
250
38
1
22
3
0
0
2
15
52 g 220
8
3
0.1
10
170
34
4
20
4
2
2
2
10
52 g
2301270.12520029219 2100 215
52 g 250
13
7
0.4
25
250
32
1
16
3
0
0
2
8
Apple Fritter
Dutchie
Honey Dip
17 g
50
1.510040904 1 00 02
16 g
50
1.510035904 1 00 02
14 g
451
0.5
003080410002
Helpful Hints
19 g
703
1.5
0085
100510004
21 g
80
4
1.5
0
0
85
10
1
5
1
0
0
0
4
21 g
804200851005 1 00 04
21 g
804
2.5
0085
101510004
16 g
60
2.510575813 1 00 02
15 g
603
1.5
0.1
103580500000
19 g
70
2.5
1
0
5
75
10
0
5
1
0
0
0
2
15 g
50
2.5
1
0
5
75
7
0
2
1
0
0
0
2
16 g
60
2.5
1
0
5
75
8
0
3
1
0
0
0
2
21 g
80
3.5
10575
111510002
17 g
80
4.5
2
0
5
55
8
0
4
1
0
0
0
2
21 g
90
4.5
2
0
5
55
12
0
7
1
0
0
0
2
15 g
70
4.5
2
0
5
55
7
0
3
1
0
0
0
2
17 g
70
4.5
2
0
5
55
8
0
4
1
0
0
0
2
20 g
70
3.5
1.5
0575
111610002
20 g
80
3.5
20575
111510002
Choose a reduced-sodium soup
• Chicken Noodle
• Cream of Broccoli
• Creamy Field Mushroom
• Hearty Potato Bacon
• Hearty Vegetable
18 g
451
0.5
003570310002
18 g
451
0.5
003580410002
18 g
451
0.5
003080310002
18 g
501
0.5
003580410002
18 g
45
1.5
0.5
004070210002
Choose a low fat option
• Try our oatmeal, it’s low in fat
• Our Low Fat Muffins contain only 2.5g of fat
• Any size Iced Capp™ made with milk or chocolate
milk contains less than 2.5g of fat
• Made with or without yogurt, any size Real Fruit
Smoothie contains 1.5g of fat or less
• Low in fat – 3g of fat or less
Choose a source of fibre
• Try our chili, it’s a source of fibre
• Bran and Whole Grain muffins are sources
Muffins
Banana Nut
Blueberry
Chocolate Chip
Cranberry Blueberry Bran
Fruit Explosion
Lemon Poppyseed
Low Fat Double Berry
Oatmeal Raisin Nut
Raisin Bran
Strawberry Sensation
Triple Chocolate
Whole Grain Blueberry
Whole Grain Carrot Orange
Whole Grain Raspberry
•
•
•
•
•
•
115 g39018 2.50.235 40052 2 27 6 0 15
115 g
3301120.2
4046054225 5 00
115 g
4101650.3
3543062236 5 00
115 g 280
13
2
0.3
20
410
53
4
24
5
0
2
122 g
3501120.2
3546057227 5 04
115 g39016 3.50.340 45056 1 26 6 2 0
115 g 290 2.5
0.5
0.1
0
500
59
2
30
4
0
2
115 g 390
14
2.5
0.2
20
370
59
3
24
6
0
0
115 g
3701220.2
2037064437 5 00
122 g
3601120.2
3552057127 5 08
115 g
4001550.3
3038063238 5 00
115 g 350
14
2.5
0.3
20
430
53
5
24
5
0
0
115 g 360
13
2
0.2
25
390
57
4
29
5
45
4
115 g 380
15
3.5
0.3
25
430
55
4
26
5
0
2
4 15
415
415
4
20
415
6 15
4
8
4
15
420
415
420
4
20
4
15
6
15
Classic Bagels
•
••
•
Blueberry
Cheddar Cheese
Cinnamon Raisin
Everything
Onion
Plain
Sesame Seed
12 Grain
Wheat ‘N Honey
•
•
•
••
113 g
280
2
0.4
0.1
0450
58269004
25
85 g
2103105450
4022 9 20 820
113 g 300
2
0.3
0
0
390
63
3
11
9
0
0
6
25
113 g 300 3.5 0.5 0 0 490 57 2
3 10 0 0
8 25
113 g
29020.30 049059 2 4 10 00 625
113 g
29020.30 049058 2 4 10 00 425
113 g 300 3.5
0.5
0
0
480
57
3
4
10
0
0
8
25
113 g
3509100530
55671100 830
113 g 290
3
0.5
0
0
490
58
5
7
10
0
0
4
35
Specialty Bagels
Jalapeno Asiago Mozzarella
Maple Cinamon French Toast
Sundried Tomato Asiago Parm
•
• Italian Wedding
• Minestrone
• Split Pea with Ham
• Turkey with Wild Rice
•At least 25% less sodium than our original recipe from 2007
Filled Timbits
Lemon
Raspberry
Spiced Apple
Strawberry
Venetian Cream
Su
ga
rs
(g)
Pro
tei
n(
g)
Vit
am
in
A(
%
Vit
DV
am
)
in
C(
%
Ca
DV
lci
)
um
(%
D
Iro
V)
n(
%
DV
)
ize
Ca
lor
ies
(kc
al)
To
tal
Fa
t (g
)
Sa
tur
ate
dF
at
Tra
(g)
ns
Fa
t (g
)
Ch
ole
ste
rol
(m
So
g)
diu
m
(m
g)
Ca
rbo
hy
dra
te
(g)
Fib
re
(g)
Se
Bagel Toppings
Cake Timbits
Chocolate Glazed
Chocolate Peanut Crunch
Chocolate Toasted Coconut
Chocolate White Coconut
Cinnamon Sugar
Honey Cruller
Old Fashion Glazed
Old Fashion Plain
Old Fashion Sugar
Peanut Crunch
Sour Cream Cinnamon
Sour Cream Glazed
Sour Cream Plain
Sour Cream Sugar
Toasted Coconut
White Coconut
rvi
ng
S
at
(g)
Sa
tur
ate
dF
at
Tra
(g)
ns
Fa
t (g
)
Ch
ole
ste
rol
(m
So
g)
diu
m
(m
g)
Ca
rbo
hy
dra
te
(g)
Fib
re
(g)
Su
ga
rs
(g)
Pro
tei
n(
g)
Vit
am
in
A(
%
Vit
DV
am
)
in
C(
%
Ca
DV
lci
)
um
(%
D
Iro
V)
n(
%
DV
)
(kc
al)
Snacks, Baked Goods
& Prepared Foods
tal
F
To
ize
Ca
lor
ies
rvi
ng
S
Snacks &
Baked Goods
Se
Su
ga
rs
(g)
Pro
tei
n(
g)
Vit
am
in
A(
%
Vit
DV
am
)
in
C(
%
Ca
DV
lci
)
um
(%
DV
Iro
)
n(
%
DV
)
at
(g)
Sa
tur
ate
dF
at
Tra
(g)
ns
Fa
t (g
)
Ch
ole
ste
rol
(m
So
g)
diu
m
(m
g)
Ca
rbo
hy
dra
te
(g)
Fib
re
(g)
(kc
al)
tal
F
To
ize
Ca
lor
ies
rvi
ng
S
Se
Snacks &
Baked Goods
of fibre
• Choose a 12 Grain or Wheat ‘N Honey Bagel,
each has 5g of fibre or more
• Source of fibre – 2g of fibre or more
Choose a source of calcium
• Yogurt & Berries is a source of calcium
• Add Cheddar or Swiss cheese to your sandwich
• Our hot Lattes and Cappuccinos are sources of calcium
• Add low fat yogurt to your Fruit Smoothie to make it a
source of calcium
• Source of calcium – 5% or more of the daily value
To help you select menu items that are reduced-sodium,
low in fat, or sources of fibre or calcium, look for the colour
dots in this guide, which correspond to the boxes above.
More Hints
• Try 2% milk or 1% chocolate milk instead of cream in your beverage
• Order your Breakfast Sandwich on a low-fat English Muffin or with
an Egg White Omelette
• Try one of our light cream cheeses on your bagel
123 g3103.51.50.1 5 73058 3 2 12 2 0 1030
123 g 350
4
1.5
0.2
5
540
67
2
15
10
0
0
8
25
123 g
320
4.520.15860
5934122015
30
• Our Real Fruit Smoothies are made with a full serving of fruit (125 mL or 1/2 cup)
• Treat yourself to three filled or yeast Timbits for a snack with 150 calories or less
Plain Cream Cheese Spread
43 g 140
14
9
0.5
50
180
2
0
2
3
15
0
6
0
Light Plain Cream Cheese Spread
43 g 100
8
5
0.2
30
220
2
0
2
4
10
0
4
0
Light Strawberry Cream Cheese Spread 43 g 100
6
4
0.2
25
175
8
0
7
3
8
2
4
0
Herb and Garlic Cream Cheese Spread
43 g 140
13
8
0.4
50
230
2
0
2
3
15
0
6
0
Butter
10 g
70850.3
2585000 0 80 00
Margarine
7 g50610050000 0 80 00
Peanut Butter
18 g
110
9
1.5
007551130002
Strawberry Jam
16 mL
600 0 00 014014 0 02 00
•
Other Baked Goods
Cinnamon Roll - Chocolate
Cinnamon Roll - Frosted
Cinnamon Roll - Glazed
Croissant - Cheese
Croissant - Plain
Danish - Blueberry
Danish - Caramel Apple
Danish - Cherry Cheese
Danish - Chocolate
Danish - Maple Pecan
Homestyle Biscuit
Strudel - Apple
Strudel - Strawberry Cheese
Tea Biscuit - Cheese
Tea Biscuit - Ham & Cheese Tea Biscuit - Plain
Tea Biscuit - Raisin
•
•
107 g 420
22
11
0.2
0
350
52
2
16
4
2
0
4
20
117 g 460
24
11
0.2
0
370
58
2
22
4
2
0
4
20
105 g 410
22
11
0.2
0
340
49
2
14
4
2
0
4
20
75 g 310
17
8
0.2
5
330
30
1
3
7
2
0
6
15
68 g 280
15
6
0.1
0
280
30
1
3
6
0
0
2
15
112 g 380
16
7
0.1
0
280
52
2
23
6
0
0
4
15
99 g 290
16
7
0.1
0
280
32
1
21
5
0
0
4
15
107 g 370
16
6
0.1
0
310
50
1
24
5
0
0
4
10
97 g 450
25
9
0.1
0
230
52
3
22
7
0
0
2
35
103 g 400
19
6
0.1
0
270
53
2
21
7
0
0
2
15
70 g 210
8
6
0.2
0
420
29
2
3
6
2
0
2
15
50 g
1508300130
1816 2 00 04
50 g 160
9
3.5
0
5
140
18
1
6
2
2
2
0
4
90 g 300
14
5
0.3
15
660
36
1
5
9
4
0
10
15
90 g 290
13
4.5
0.3
15
690
34
1
5
9
2
0
10
15
76 g 240
9
1.5
0.1
0
560
35
1
5
5
0
0
2
15
90 g 280
9
1.5
0.1
0
550
46
2
15
6
0
0
4
20
Yogurt & Berries
•••
•••
Creamy Vanilla with Berries
Strawberry with Berries
170 g
160
2
1.5
0
10
45
33
2
25
4
2
20
10
2
170 g
140
2.5
1.5
0
10
50
27
2
20
4
2
20
10
2
Hot Bowls
Chili
• •
• Beef Noodle Soup
• Cauliflower Cheese Soup
• • Chicken Noodle Soup
• Clam Chowder
• • Cream of Broccoli Soup
• • Creamy Field Mushroom Soup
• Creamy Sundried Tomato Soup
• French Onion Soup
• • Hearty Potato Bacon Soup
• • Hearty Vegetable Soup
Italian Wedding Soup
• •
Minestrone Soup
• • • •
• • Split Pea with Ham Soup
• Tomato Whole Grain Pasta Soup
• • Turkey and Wild Rice Soup
284 mL
290
167060
1180
205518410825
284 mL 130
1
0.4
0.1
5
820
24
2
7
6
6
25
2
8
284 mL 170
12
7
0.5
40
850
12
1
2
6
20
20
15
4
284 mL 110 1.5
0.5
0
10
650
19
1
5
5
6
8
2
4
284 mL 190
7
2
0.2
20
680
23
1
6
9
4
25
15
15
284 mL 150
7
2.5
0.2
10
680
16
2
6
6
25
25
15
4
284 mL 150
3
2
0
0
650
29
1
3
2
0
0
2
4
284 mL 210
13
7
0.5
40
740
19
1
8
5
8
10
15
10
284 mL 230
9
4.5
0.2
20
960
26
1
6
10
6
2
20
8
284 mL 230
13
6
0.2
30
760
22
1
5
6
15
2
10
4
284 mL 80
0.4
0.1
0
0
590
14
2
3
4
25
20
4
6
284 mL
160
3
1.5
0.1
5650
281744228
284 mL
120
1
0.5
05660
253846866
284 mL 150 1.5
0.5
0
5
680
26
2
7
7
4
4
4
8
284 mL 140
1
0
0
0
750
29
2
5
4
4
25
4
6
284 mL 120
1
0.3
0
5
650
23
1
4
5
2
10
2
2
Buns/Bread
••
•
••
Mini Whole Wheat Buns
Regular White Buns
Regular Whole Wheat Buns
50 g
110
0.5
000240
21204000
10
105 g
210
1
0.2
00450
42217060
25
105 g 200
1
0.2
0
0
430
40
4
1
8
0
25
0
20