The key nutritional information for every recipe in The Perfect Portion Cookbook is listed by recipe title in alphabetical order in the chart below. The first line for each recipe provides the information for the basic 100 calorie portions. Additional lines of nutritional information are provided for all recipes which have larger recommended serving sizes of 200, 300, or 400 calorie portions, as recommended in the book.
Lower sodium information
For those seeking lower sodium diets, we also show the lower sodium version of selected recipes, by simply making ingredient swaps. Each of the lower sodium nutritional, marked as LS, shows you what specific ingredient/s can be swapped for lower sodium ingredients. Refer to the far right column in the table to see the specific swap.
| Recipe | Serving | Calories | Fat (g) | Saturated Fat (g) | Sodium (mg) | Carbohydrate (g) | Sugar (g) | Fiber (g) | Protein (g) | Lower Sodium Ingredient Swap |
|---|---|---|---|---|---|---|---|---|---|---|
| 100 Calorie Alfredo Sauce | 1/4 cup | 100 | 7 | 4.5 | 290 | 4 | 2 | 0 | 6 | |
| 100 Calorie Biscuits | 1 biscuit | 100 | 0.5 | 0 | 220 | 21 | 4 | 1 | 4 | |
| 100 Calorie Biscuits | 2 biscuits | 200 | 0.5 | 0 | 430 | 41 | 8 | 1 | 7 | |
| 100 Calorie Brownie Bites | 1 brownie bite | 100 | 5 | 3 | 55 | 14 | 10 | 1 | 1 | |
| 100 Calorie Deviled Eggs | 1 whole egg | 100 | 8 | 2 | 160 | 1 | 0 | 0 | 6 | |
| 100 Calorie Dinner Rolls | 1 dinner roll | 100 | 3 | 1.5 | 120 | 15 | 1 | 1 | 3 | |
| Amazing Apple Butter | 3 Tbs | 100 | 0.5 | 0 | 10 | 26 | 23 | 2 | 0 | |
| Apple Pie Turnovers | 1 mini turnover | 100 | 5 | 2.5 | 75 | 13 | 4 | 1 | 2 | |
| Asparagus Gratin | 1/2 cup | 100 | 6 | 4 | 300 | 8 | 2 | 3 | 6 | |
| Avocado Caesar Dressing | 1/4 cup | 100 | 11 | 2.5 | 370 | 4 | 1 | 2 | 4 | |
| Avocado Toast | 1 piece | 100 | 5 | 1 | 200 | 14 | 2 | 5 | 3 | |
| Baked Fish Packets with Dill | 1/2 fillet | 100 | 4.5 | 2.5 | 280 | 1 | 0 | 0 | 15 | |
| Baked Fish Packets with Dill | 1 fillet | 200 | 9 | 5 | 560 | 2 | 0 | 0 | 30 | |
| Baked Ham & Egg Cups | 1 egg cup | 100 | 7 | 2.5 | 350 | 2 | 1 | 0 | 9 | |
| Baked Ham & Egg Cups | 2 egg cups | 200 | 13 | 5 | 710 | 3 | 2 | 0 | 18 | |
| Baked Mac & Cheese | 1/36 macaroni and cheese | 100 | 4.5 | 2.5 | 135 | 11 | 1 | 0 | 5 | |
| Baked Mac & Cheese | 1/12 macaroni and cheese | 300 | 13 | 8 | 410 | 32 | 4 | 1 | 14 | |
| Banana Bread | 1/2 slice, 1/24 loaf | 100 | 2.5 | 1.5 | 95 | 19 | 11 | 1 | 1 | |
| Banana Bread | 1 slice, 1/12 loaf | 200 | 5 | 3 | 190 | 37 | 21 | 1 | 3 | |
| Beef Stew | 1/2 cup | 100 | 3 | 0 | 260 | 7 | 2 | 1 | 9 | |
| Beef Stew | 1 1/2 cups | 300 | 8 | 1 | 770 | 22 | 5 | 4 | 28 | |
| Beef Stew | 2 cups | 400 | 11 | 1.5 | 1020 | 30 | 7 | 5 | 37 | |
| Blackened Cod | 1/2 fillet | 100 | 3.5 | 1.5 | 130 | 0 | 0 | 0 | 15 | |
| Blackened Cod | 1 fillet | 200 | 7 | 2.5 | 260 | 1 | 0 | 0 | 30 | |
| BLT Chopped Salad | 1 cup | 100 | 7 | 2 | 300 | 6 | 2 | 1 | 3 | |
| BLT Chopped Salad | 2 cups | 200 | 14 | 4 | 610 | 13 | 4 | 2 | 7 | |
| Blue Ribbon Barbecue Sauce | 1/3 cup | 100 | 2.5 | 0 | 700 | 18 | 14 | 1 | 1 | |
| Blueberry Cinnamon Jam | 3 Tbs | 100 | 0 | 0 | 0 | 27 | 25 | 1 | 0 | |
| Blueberry Muffins | 1/2 muffin | 100 | 2.5 | 1.5 | 45 | 19 | 10 | 1 | 2 | |
| Blueberry Muffins | 1 muffin | 200 | 5 | 3 | 95 | 37 | 20 | 1 | 4 | |
| Boneless BBQ Ribs | 1 oz cooked rib | 100 | 5 | 1.5 | 230 | 5 | 4 | 0 | 8 | |
| Boneless BBQ Ribs | 4 oz cooked ribs | 400 | 22 | 6 | 910 | 18 | 14 | 1 | 32 | |
| Boston Baked Beans | 1/4 cup | 100 | 1.5 | 0.5 | 180 | 18 | 5 | 4 | 5 | |
| Boston Baked Beans | 1/2 cup | 200 | 3.5 | 1 | 350 | 35 | 11 | 8 | 10 | |
| Broccoli Cheddar Soup | 1/2 cup | 100 | 6 | 3.5 | 410 | 8 | 2 | 2 | 6 | |
| Broccoli Cheddar Soup | 1 1/2 cups | 300 | 17 | 10 | 1230 | 23 | 7 | 5 | 17 | |
| Brown Rice Pilaf | 1/3 cup | 100 | 3 | 1 | 230 | 15 | 1 | 1 | 2 | |
| Brown Rice Pilaf | 2/3 cup | 200 | 6 | 2 | 450 | 29 | 2 | 2 | 5 | |
| Buffalo Wings | 1 wing | 100 | 7 | 2.5 | 180 | 0 | 0 | 0 | 8 | |
| Buffalo Wings | 2 wings | 200 | 16 | 5 | 360 | 0 | 0 | 0 | 15 | |
| Build Your Own Burger | 1 slider patty | 100 | 4.5 | 2 | 40 | 0 | 0 | 0 | 15 | |
| Build Your Own Burger | 2 slider patties | 200 | 9 | 3.5 | 80 | 0 | 0 | 0 | 29 | |
| Buttermilk Pancakes | 1 pancake | 100 | 1 | 0 | 220 | 18 | 4 | 0 | 4 | |
| Buttermilk Pancakes | 2 pancakes | 200 | 2.5 | 1 | 440 | 36 | 9 | 1 | 8 | |
| Buttermilk Pancakes | 3 pancakes | 300 | 3.5 | 1 | 660 | 55 | 13 | 1 | 12 | |
| Buttermilk Ranch Dressing | 3 Tbs | 100 | 10 | 3 | 180 | 3 | 2 | 0 | 1 | |
| Buttermilk Ranch Dressing | 6 Tbs | 200 | 19 | 6 | 360 | 5 | 4 | 0 | 2 | |
| Candied Sweet Potatoes | 1/2 cup | 100 | 2 | 1 | 105 | 20 | 8 | 2 | 1 | |
| Candied Sweet Potatoes | 1 cup | 200 | 4 | 2.5 | 210 | 41 | 16 | 5 | 2 | |
| Caprese Salad Stacks | 1 stack | 100 | 8 | 3.5 | 160 | 3 | 1 | 1 | 5 | |
| Carrot Cake Bars | 1/36 carrot cake bars | 100 | 2 | 0.5 | 85 | 18 | 12 | 0 | 2 | |
| Carrot Cake Bars | 1/18 carrot cake bars | 200 | 4 | 1 | 170 | 37 | 25 | 1 | 4 | |
| Cheese Crackers | 6 crackers | 100 | 6 | 4 | 230 | 8 | 0 | 0 | 3 | |
| Cheesecake minis | 1 cheesecake mini | 100 | 6 | 3.5 | 140 | 9 | 9 | 0 | 2 | |
| Chicken & Dumplings | 1/2 cup | 100 | 4.5 | 2 | 390 | 10 | 2 | 1 | 6 | |
| Chicken & Dumplings | 1 1/2 cups | 300 | 13 | 5 | 1180 | 29 | 5 | 3 | 19 | |
| Chicken & Dumplings | 2 cups | 400 | 18 | 7 | 1570 | 38 | 6 | 4 | 25 | |
| Chicken & Vegetable Stir Fry | 2/3 cup | 100 | 2 | 0 | 330 | 8 | 3 | 2 | 13 | |
| Chicken & Vegetable Stir Fry | 2 cups | 300 | 5 | 0.5 | 980 | 23 | 9 | 5 | 40 | |
| Chicken, Broccolo, & Rice Casserole | 1/32 casserole | 100 | 3 | 1.5 | 180 | 10 | 2 | 0 | 8 | |
| Chicken, Broccoli, & Rice Casserole | 1/10 casserole | 300 | 8 | 5 | 530 | 29 | 5 | 1 | 24 | |
| Chicken, Broccoli, & Rice Casserole | 1/8 casserole | 400 | 11 | 7 | 710 | 39 | 6 | 2 | 32 | |
| Chicken Cordon Bleu | 1/4 chicken breast + 2 tsp sauce | 100 | 2.5 | 1 | 180 | 3 | 1 | 0 | 16 | |
| Chicken Cordon Bleu | 1 chicken breast + 2 tsp sauce | 400 | 10 | 4 | 720 | 12 | 3 | 1 | 63 | |
| Chicken Fried Steak | 1/3 steak + 1 Tbs gravy | 100 | 3.5 | 1 | 190 | 6 | 1 | 0 | 10 | |
| Chicken Fried Steak | 1 steak + 3 Tbs gravy | 300 | 11 | 3 | 580 | 19 | 3 | 1 | 31 | |
| Chicken Noodle Soup | 3/4 cup | 100 | 1.5 | 0 | 650 | 11 | 1 | 1 | 10 | |
| Chicken Noodle Soup | 2 1/4 cups | 300 | 4 | 1 | 1950 | 34 | 4 | 4 | 31 | |
| Chicken Piccata | 1/4 chicken breast + sauce | 100 | 4 | 1.5 | 140 | 2 | 0 | 0 | 13 | |
| Chicken Piccata | 1 chicken breast + sauce | 400 | 16 | 6 | 570 | 7 | 0 | 1 | 54 | |
| Chicken Pot Pie | 1/3 cup + 1 crouton | 100 | 3.5 | 2 | 160 | 9 | 2 | 1 | 8 | |
| Chicken Pot Pie | 1 cup + 3 croutons | 300 | 11 | 5 | 470 | 26 | 5 | 4 | 25 | |
| Chicken Pot Pie | 1 1/3 cups + 4 croutons | 400 | 14 | 7 | 620 | 35 | 7 | 5 | 34 | |
| Chicken Quesadillas | 1/3 quesadilla | 100 | 3 | 1.5 | 270 | 10 | 1 | 1 | 9 | |
| Chicken Quesadilla | 1 quesadilla | 300 | 9 | 4.5 | 810 | 29 | 4 | 4 | 27 | |
| Chocolate Chip Cookies | 1 cookie | 100 | 5 | 3.5 | 90 | 13 | 8 | 0 | 1 | |
| Chocolate Chip Cookies | 2 cookies | 200 | 11 | 7 | 180 | 26 | 16 | 1 | 2 | |
| Chocolate Fudge | 1 inch square | 100 | 4.5 | 2.5 | 15 | 14 | 12 | 1 | 1 | |
| Chunky Blue Cheese Dressing | 3 Tbs | 100 | 9 | 3.5 | 310 | 2 | 1 | 0 | 4 | |
| Chunky Blue Cheese Dressing | 6 Tbs | 200 | 18 | 7 | 620 | 3 | 2 | 1 | 7 | |
| Chunky Chicken Salad | 1/2 cup | 100 | 4 | 1 | 370 | 4 | 3 | 0 | 13 | |
| Chunky Chicken Salad | 1 cup | 200 | 8 | 2 | 740 | 7 | 5 | 1 | 26 | |
| Cinnamon Roasted Carnival Almonds | 12 almonds | 100 | 8 | 0.5 | 20 | 7 | 4 | 2 | 3 | |
| Cinnamon Rolls | 1/2 cinnamon roll | 100 | 1.5 | 1 | 70 | 20 | 8 | 1 | 2 | |
| Cinnamon Rolls | 1 cinnamon roll | 200 | 3 | 1.5 | 135 | 40 | 16 | 1 | 4 | |
| Clams Casino | 3 stuffed clams | 100 | 6 | 2 | 190 | 4 | 0 | 0 | 7 | |
| Classic Meatloaf | 1/2 inch slice | 100 | 4 | 1.5 | 360 | 5 | 2 | 0 | 10 | |
| Classic Meatloaf | 1 1/2 inch slice | 300 | 12 | 5 | 1080 | 15 | 7 | 1 | 30 | |
| Classic Tomato Soup | 3/4 cup | 100 | 5 | 2 | 680 | 10 | 6 | 2 | 4 | |
| Classic Tomato Soup | 1 1/2 cups | 200 | 10 | 4.5 | 1350 | 19 | 12 | 4 | 8 | |
| Coleslaw | 2/3 cup | 100 | 5 | 1 | 75 | 11 | 8 | 3 | 3 | |
| Cranberry Poached Pears | 1/2 pear | 100 | 0.5 | 0 | 0 | 24 | 18 | 3 | 0 | |
| Cranberry Poached Pears | 1 pear | 200 | 1.5 | 0.5 | 0 | 48 | 36 | 5 | 1 | |
| Creamed Corn | 1/2 cup | 100 | 3.5 | 2 | 160 | 15 | 6 | 1 | 3 | |
| Creamed Corn | 1 cup | 200 | 7 | 4 | 310 | 30 | 12 | 2 | 6 | |
| Crispy Baked Baby Potatoes | 1/2 cup | 100 | 4 | 0.5 | 180 | 14 | 0 | 3 | 3 | |
| Crispy Baked Baby Potatoes | 1 cup | 200 | 8 | 1.5 | 350 | 29 | 0 | 6 | 7 | |
| Crispy Kale Chips | 1 cup | 100 | 6 | 1.5 | 300 | 10 | 0 | 1 | 4 | |
| Eggplant Parmesan Casserole | 1/18 casserole | 100 | 4 | 1.5 | 440 | 12 | 4 | 3 | 6 | |
| Eggplant Parmesan Casserole | 1/9 casserole | 200 | 8 | 3 | 880 | 24 | 8 | 6 | 11 | |
| Eggplant Parmesan Casserole | 1/6 casserole | 300 | 13 | 4.5 | 1320 | 36 | 12 | 9 | 17 | |
| Egg White & Broccoli Frittata | 1/4 frittata | 100 | 5 | 1.5 | 220 | 4 | 2 | 1 | 10 | |
| Egg White & Broccoli Frittata | 1/2 frittata | 200 | 11 | 3 | 440 | 8 | 3 | 2 | 20 | |
| Enchilada Bake | 1/24 enchilada bake | 100 | 3 | 1.5 | 330 | 12 | 2 | 3 | 7 | |
| Enchilada Bake | 1/12 enchilada bake | 200 | 6 | 3 | 660 | 23 | 4 | 5 | 14 | |
| Enchilada Bake | 1/8 enchilada bake | 300 | 9 | 4 | 1000 | 35 | 6 | 8 | 22 | |
| Fanastic Fruit Parfaits | 1 parfair | 100 | 1.5 | 1 | 40 | 20 | 14 | 2 | 3 | |
| French Onion Dip | 1/3 cup | 100 | 6 | 1 | 200 | 6 | 4 | 1 | 6 | |
| French Toast | 1 slice | 100 | 3.5 | 1.5 | 220 | 14 | 5 | 2 | 5 | |
| French Toast | 2 slices | 200 | 7 | 3 | 430 | 28 | 10 | 5 | 9 | |
| Fresh Berry Cobbler | 1/16 cobbler | 100 | 2 | 1 | 15 | 20 | 13 | 1 | 2 | |
| Fresh Berry Cobbler | 1/8 cobbler | 200 | 4.5 | 2 | 35 | 40 | 26 | 3 | 3 | |
| Fresh Guacamole | 1/4 cup | 100 | 9 | 1 | 115 | 6 | 0 | 4 | 0 | |
| Fresh Guacamole | 1/2 cup | 200 | 17 | 2 | 230 | 13 | 1 | 8 | 0 | |
| Glazed Carrots | 1/2 cup | 100 | 5 | 3 | 280 | 13 | 10 | 2 | 1 | |
| Green Bean Casserole | 1/18 casserole | 100 | 3.5 | 2 | 200 | 13 | 3 | 2 | 4 | |
| Green Bean Casserole | 1/9 casserole | 200 | 7 | 4 | 400 | 27 | 6 | 5 | 8 | |
| Gren Beans Almondine | 1/2 cup | 100 | 8 | 2 | 120 | 7 | 1 | 3 | 3 | |
| Green Beans Almondine | 1 cup | 200 | 15 | 3.5 | 240 | 14 | 3 | 7 | 6 | |
| Grilled Greek Pork Chops | 1/2 pork chop | 100 | 4 | 1 | 110 | 1 | 0 | 0 | 14 | |
| Grilled Greek Pork Chops | 1 pork chop | 200 | 8 | 2 | 230 | 1 | 0 | 0 | 27 | |
| Grilled Sweet Potato Wedges | 5 wedges | 100 | 2 | 0 | 105 | 19 | 6 | 3 | 2 | |
| Grilled Sweet Potato Wedges | 10 wedges | 200 | 4 | 0.5 | 210 | 38 | 13 | 6 | 4 | |
| Ground Beef Stroganoff | 1/3 cup | 100 | 1.5 | 1 | 140 | 12 | 1 | 1 | 9 | |
| Ground Beef Stroganoff | 1 1/3 cups | 400 | 7 | 3 | 550 | 48 | 4 | 4 | 34 | |
| Ground Turkey Bolognese | 1/2 cup | 100 | 4 | 1 | 380 | 8 | 5 | 2 | 10 | |
| Ground Turkey Bolognese | 1 cup | 200 | 8 | 2 | 760 | 15 | 11 | 3 | 19 | |
| Guacamole Stuffed Cherry Tomatoes | 4 tomatoes | 100 | 6 | 1 | 100 | 10 | 2 | 4 | 1 | |
| Hearty Lentil Soup | 2/3 cup | 100 | 2 | 0 | 450 | 14 | 2 | 6 | 7 | |
| Hearty Lentil Soup | 1 1/3 cups | 200 | 3.5 | 0.5 | 910 | 28 | 4 | 12 | 13 | |
| Homemade Granola | 3 packed Tbs | 100 | 3.5 | 0 | 30 | 18 | 9 | 2 | 2 | |
| Homemade Granola | 6 packed Tbs | 200 | 7 | 0 | 65 | 35 | 19 | 3 | 4 | |
| Homemade Hummus | 1/4 cup | 100 | 5 | 0.5 | 270 | 11 | 1 | 3 | 4 | |
| Homemade Hummus | 1/2 cup | 200 | 11 | 1.5 | 540 | 21 | 1 | 6 | 7 | |