What's in your 4th of July Menu?

What's in your 4th of July Menu?

The 4th of July is here! Along with the time with loved ones, patriotism, and fireworks, one of the best parts about Independence day is the food! Hot dogs, soda, pies… you get it. We looked at some of your favorite foods and gathered some nutrition facts about them. Now you have a 4th of July nutrition guide all in one place. Enjoy the food and have a great 4th of July!



1. Classic Cheeseburger

Serving Size: 1 burger
Calories: 300-500

  • Protein: 20-25g
  • Carbohydrates: 30-40g
  • Fat: 15-25g

Nutritional Facts:

  • Rich in protein for muscle repair
  • Contains saturated fats; moderation is key
  • Add veggies for extra fiber and nutrients

2. Hot Dog

Serving Size: 1 hot dog with bun
Calories: 250-350

  • Protein: 10-15g
  • Carbohydrates: 20-25g
  • Fat: 15-20g

Nutritional Facts:

  • High in sodium
  • Moderate protein content
  • Opt for whole-grain buns for added fiber

3. Fried Chicken

Serving Size: 1 drumstick (fried)
Calories: 160-200

  • Protein: 15-18g
  • Carbohydrates: 5-7g
  • Fat: 8-12g

Nutritional Facts:

  • High in protein but also in saturated fats
  • Contains carbohydrates from the breading
  • Enjoy in moderation due to high calorie content

4. Potato Salad

Serving Size: 1 cup
Calories: 200-300

  • Protein: 3-5g
  • Carbohydrates: 30-35g
  • Fat: 10-15g

Nutritional Facts:

  • High in carbohydrates
  • Contains mayo; consider low-fat options
  • Rich in potassium from potatoes

5. Corn on the Cob

Serving Size: 1 ear of corn
Calories: 70-100

  • Protein: 2-3g
  • Carbohydrates: 15-20g
  • Fat: 0.5-1g

Nutritional Facts:

  • Low in calories and fat
  • High in fiber and essential vitamins
  • Naturally sweet and delicious

6. Watermelon

Serving Size: 1 cup (diced)
Calories: 45-60

  • Protein: 1g
  • Carbohydrates: 11-15g
  • Fat: 0g

Nutritional Facts:

  • Hydrating and refreshing
  • Low in calories
  • Rich in vitamins A and C

7. Popsicles

Serving Size: 1 popsicle
Calories: 40-100

  • Protein: 0g
  • Carbohydrates: 10-20g
  • Fat: 0g

Nutritional Facts:

  • Low in calories
  • High in sugars
  • Choose natural fruit-based options for healthier treats

8. Soda

Serving Size: 12 oz can
Calories: 150-180

  • Protein: 0g
  • Carbohydrates: 39-45g
  • Fat: 0g

Nutritional Facts:

  • High in sugar and empty calories
  • Contributes to hydration but not a healthy choice
  • Opt for diet versions or sparkling water

9. Potato Chips

Serving Size: 1 oz (about 15-20 chips)
Calories: 150-160

  • Protein: 2g
  • Carbohydrates: 15-16g
  • Fat: 10g

Nutritional Facts:

  • High in fat, particularly unhealthy trans fats
  • Contains sodium; consume in moderation
  • Look for baked or low-sodium versions

10. Apple Pie

Serving Size: 1 slice (1/8 of a 9-inch pie)
Calories: 300-400

  • Protein: 2-4g
  • Carbohydrates: 45-60g
  • Fat: 15-20g

Nutritional Facts:

  • High in sugar and carbohydrates
  • Contains healthy fruit but also added sugars
  • Enjoy in moderation as a sweet treat



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