Food Bits

McDonalds
Notes: The English Muffin has 140cal, 28 carbs.  The regular hamburger bun has 150cal, 28carbs, and the larger Sesame bun has 180cal, 33 carbs.  All this data came off their Canadian site, which breaks calories down by ingredient (but doesn't have quite the same menu as the US site linked in the title)

• Mcdouble, no bun: 240cal, 5carbs 
• w/ 1/2 bun: 315cal, 19carb
• Egg McMuffin, no bun: 160cal, 2carbs 
• w/ 1/2 bun: 230cal, 16carb
• Sausage McMuffin, no bun: 230, 1 carb 
• w/ 1/2 bun: 300cal, 15carb
• Sausage McMuffin w/ egg, no bun: 310cal, 2carbs 
• w/ 1/2 bun: 380cal, 16carb
• Big Mac, no bun: 209cal, 2 carbs
• w/ 2/3 bun: 349cal, 28carbs
• McChicken, no bun: 210, 12carbs
• w/ 1/2 bun: 285cal, 26carbs

Burger King

• Whopper Junior, no bun, no pickles: 200cal, 4 carbs 
• w/ 1/2 bun, no tomato: 270cal, 27carb
• Side salad, no dressing, no croutons: 80cal, 7carbs (I'd like to know where these carbs come from!)
• w/ ranch, croutons, no tomato: 330cal, 18carbs
• w/ ranch, no tomato: 270cal, 9carbs
• Ham/Egg/Cheese Biscuit, no biscuit: 170cal, 3 carbs
• w/ 1/2 biscuit: 420cal, 19carbs
• Ham/Egg/Cheese Biscuit, no biscuit, no cheese: 120cal, 2 carbs
• w/ 1/2 biscuit: 370cal, 18carbs
• Sausage/Egg/Cheese Biscuit, no biscuit: 320cal, 3 carbs
• w/ 1/2 biscuit: 570cal, 19carbs
• Sausage/Egg/Cheese Biscuit, no biscuit, no cheese: 270cal, 3 carbs
• w/ 1/2 biscuit: 520cal, 19carbs
• Sausage Biscuit, no Biscuit: 170cal, 1 carb
• w/ 1/2 biscuit: 420cal, 17carbs
• Whopper, no bun, no pickles: 420cal, 7 carb
• w/ 1/2 bun, no tomato: 540 cal, 29carbs
• Stuffed Steakhouse, no bun: 360cal, 4carbs
• w/ 1/2 bun,  480cal, 27carbs

Jack in the Box

• Grilled Chicken Strips (4 pieces, no sauce) - 250cal, 5 carbs
• w/ 1 ranch: 380cal, 8carbs
• Jumbo Jack, no bun:  289cal, 6 carbs
• 1/2 bun, no tomato 391cal, 25carb
• Hamburger Deluxe, no bun: 181cal, 4 carbs
• 1/2 bun, no tomato: 257cal, 18carb
• Big Cheeseburger, no bun: 357cal, 4 carbs
• 1/2 bun: 462cal, 24carbs
• Grilled Chicken Pita snack, no  pita: 188cal, 3 carbs
• with pita: 327calories, 31carbs
• Pastrami Sandwich, no bread: 311cal, 4carbs
• 1/2 bread: 464cal, 29carbs
• Side Salad, no croutons, no dressing: 20cal, 4 carbs
• w/ dressing: 170cal, 7 carbs
• w/ dressing & croutons: 270cal, 18 carbs

Wendys

• Jr Bacon Cheeseburger, no bun: 230cal, 4 carbs
• 1/2 bun, no tomato: 280cal /15carbs
• Jr Cheeseburger Deluxe, no bun: 180cal, 5 carbs
• 1/2 bun, no tomato: 230cal, 16carbs
• Jr Hamburger Deluxe, no bun: 140cal, 5 carbs
• 1/2 bun, no tomato: 19cal, 16 carbs
• Grilled Chicken Go Wrap, no tortilla: 130cal, 4 carbs 
• w/ tortilla 260cal, 25carbs
• Crispy Nuggets (5pc) - 230cal, 13 carbs
• Spicy Nuggets (5pc) - 230cal, 14carbs
• Double Stack, no bun: 240cal, 3 carbs
• 1/2 bun: 300cal, 15carbs

Burgerville

• Original hamburger, no bun: 180cal, 5 carb
• 1/2 bun: 250cal, 28carb
• Original Cheeseburger, no bun: 230cal, 5 carb
• 1/2 bun: 300cal, 28carb
• upgrade to tillamook cheddar adds 65cal, 0 carb
• upgrade to pepperjack adds 35cal, 0 carb
• Colossal Cheeseburger, no bun: 340cal, 7carbs
• 1/2 bun: 440cal, 25carbs
• upgrade to tillamook cheddar adds 65cal, 0 carb
• upgrade to pepperjack adds 35cal, 0 carb
• Side salad, no dressing: 80cal, 4 carbs

Panda Express

• mixed veggies side: 70cal, 13 carbs
• mandarin chicken entree: 310cal, 8 carbs
• string bean chicken entree: 190cal, 11carbs
• mushroom chicken entree: 220cal, 9carbs
• bbq pork entree: 360cal, 13carbs

Arbys

• All-American Roastburger, no bun, no pickle, no mustard: 200cal, 9 carbs
• 1/2 bun, no tomato: 285cal, 25carb
• Reg Roast Beef, no bun: 130cal, 1 carb
• 1/2 bun: 235cal, 19carb
• Med Roast Beef, no bun: 220cal, 2carb
• 1/2 bun: 325cal, 20carb
• Large Roast Beef, no bun: 310cal, 3carb
• 1/2 bun: 435cal, 25carb
• Jr Roast Beef, no bun: 70cal, 1 carb
• 1/2 bun: 135cal, 13carb
• Ham & Cheddar, 1/2 bun: 140cal, 15carb
• Jr Deluxe, no bun: 120cal, 2 carb
• 1/2 bun, no tomato: 185cal, 13carb
• Chopped Farmhouse Chicken Salad - Roast, no dressing: 250cal, 11 carbs
• w/ ranch, no tomato: 455, 12carb
• Chopped Farmhouse Salad-Turkey & Ham, no dressing: 250cal, 10carbs
• w/ ranch, no tomato: 455, 11carb
• Chopped Side Salad, no dressing: 70cal, 4carb
• w/ ranch, no tomato: 275cal, 5carb
• Light Lemonade, Large: 20cal, 0carb
• Philly Sub, no bun: 290cal, 4 carb
• 1/2 bun: 425cal, 30carb
• Arby's sauce: 15cal, 4carb

Sonic

• Jr Deluxe, no bun, no pickles 183cal, 2 carbs
• 1/2 bun: 267cal, 15carb
• 1/2 bun, bacon: 335cal, 15 carb
• no bun, no pickles, bacon: 251cal, 2 carb
• Jr Breakfast Burrito: 288cal, 24 carbs
• no tortilla: 158cal, 2 carb
• Footlong coney, no bun: 545cal, 9carbs
• no bun, no chili: 437cal, 4carbs
• standard: 810cal, 56carbs
• Cheddar Peppers (4 ct): 256cal, 29carb
• 1: 64cal, 8 carbs
• Grilled chicken, no bun: 215cal, 4 carbs
• no tomato, 1/2 bun: 290cal, 18carbs
• Grilled chicken salad, no dressing, no croutons: 223cal, 8carbs
• croutons, ranch: 441cal, 12 carbs
• breakfast burrito: 447cal, 37carbs
• no tortilla: 237cal, 3carbs
• supersonic breakfast burrito: 564cal, 48carbs (contains tots!)
• sonic burger, no bun, w/ mayo: 317cal, 4carbs
• 1/2 bun, mayo, mustard, ketchup, no tomato: 582cal, 58carbs
• bacon adds: 68cal, 0carb
• cheese adds: 64cal, 2 carbs
• supersonic cheeseburger, no bun, no pickle, mayo: 662cal, 11carb
• 1/2 bun, no tomato, ketchup, mustard, mayo: 833cal, 36carbs
• bacon adds: 68cal, 0carb
• diet cherry limeade (large) 21cal, 4 carb
• lemon fruit slush (large): 455cal, 121carbs
• extra lemon: 462cal, 123carbs
• cranberry-grape slush (large): 448cal, 119carbs

Costco

• hot dog, no bun, plain: 370cal, 5carb
• with bun, 560cal.  46carb 

Dairy Queen

• Value Menu Hot dog, no bun: 180cal, 3carb
• 1/2 bun: 235cal, 13carb
• Value Menu Hamburger, no bun: 200cal, 4carb
• 1/2 bun: 275cal, 19carb

Dominos

• 1/8 thin crust medium (base) 140cal, 14carbs
• cheese only/extra cheese: add 9cal, 1 carb
• bacon - 43cal, .5 carb
• beef - 38cal, 0carb
• chicken - 24cal, .5 carb
• bell pepper - 1cal, .5carb
• ham - 12cal, 0 carb
• mushroom - 3cal, 0carb
• olive - 34cal, 0 carb
• onion - 2cal, 1 carb
• pepperoni - 30cal, 0 carb
• extra large pepperoni - 34cal, 0 carb
• pineapple - 8cal, 2carb
• salami - 28cal, 0carb
• ital sausage - 44cal, 1 carb

Papa Murphy's 

• 1/10th deLITE pizza (1 slice)
• All Meat - 190cal, 13carbs
• Barbeque Chicken - 180cal, 17carbs
• Cheese - 140cal, 13carbs
• Chicken Bacon Artichoke - 180cal, 13carbs
• Cowboy - 190cal, 14carbs
• Forty-Niner - 240cal, 17carbs
• Gourmet Chicken Garlic - 170cal, 13carbs
• Gourmet Classic Italian - 190cal, 14carbs
• Gourmet Supreme - 160cal, 14carbs
• Gourmet Vegetarian - 160cal, 12carbs
• Hawaiian - 160cal, 15carbs
• Herb Chicken Mediterrranean - 180cal, 15carbs
• Meat - 190cal, 13carbs
• Murphy’s Combo - 200cal, 14carbs
• Papa’s Favorite - 200cal, 15carbs
• Pepperoni - 170cal, 13carbs
• Rancher - 180cal, 14carbs
• Specialty of the House - 180cal, 14carbs
• Taco Grande - 180cal, 16carbs
• Vegetarian Combo - 160cal, 15carbs
• Veggie - 160cal, 13carbs
• Veggie Mediterranean - 170cal, 15carbs
• Salad (no dressing, no croutons)
• Club Salad - 280cal, 12carbs
• Garden Salad - 200cal, 16carbs
• Italian Salad - 280cal, 14carbs
 

Chipotle

• Burrito Bowl w/: Fajita Veg, Barbacoa, tomato salsa, cheese, sour cream, lettuce: 435cal, 12carb

Panera Bread

• Pick Two:
• Cup of French Onion Soup, hold crutons:  140cal, 14carb
• Cup of Low-fat Vegetarian Black Bean Soup: 110cal, 18carb
• Cup of Mac & Cheese: 490cal, 37carb
• Cup of Steak Chili (no corn bread): 260cal, 20carb
• Cup of Low-fat Garden Vegetable with Pesto Soup: 110cal, 19carb
 
• 1/2 Chopped Chicken Cobb Salad: 250cal, 6carb
•  sub in bbq ranch for greek dressing: 210cal, 9carb
• 1/2 BBQ chopped Chicken Salad, hold tortilla strips: 180cal, 17carb  

• 1/2 Asiago Roast Beef Sandwich, lettuce wrapped: 170cal, 7carb
• 1/2 Chipotle Chicken Sandwich, lettuce wrapped: 270cal, 7carb
• 1/2 Italian Combo Sandwich, lettuce wrapped: 260cal, 5carb
• 1/2 Steak & White Cheddar Panini, lettuce wrapped: 230cal, 7carb
• 1/2 Bacon turkey Bravo Sandwich, lettuce wrapped: 210cal, 3carb 

Taco Bell
These take some calculation.  Everything's in tortillas, and Taco Bell doesn't given us the break down on their website, so we turn to the interwebs. It turns out you can buy their soft taco tortillas from the Grocery Store.  I would assume they use the same ones in their restaurant. So, this breaks down to the following per tortilla: 100cal, 18carb.I couldn't find anything specific for their larger burrito-sized tortillas, so I looked up a standard large flour tortilla and am using that - 210cal, 36carb. This also matches up pretty close with Sonic's Burritos so I think i'm at least close. And yes,they have the Fresco menu.  This is stuff I LIKE.

• Burrito Supreme (Beef) - 420cal, 53carb.
• sans tortilla - 210cal, 17carb
• Soft Taco (Beef) - 200cal, 19 carb
• sans tortilla - 100cal, 1 carb
• Soft Taco Supreme (Beef) - 230cal, 22carb
• sans tortilla - 130cal, 3 carb
• Steak Quesadilla - 520cal, 41carb (JEEBUS!!!!)

Quiznos
I did this the easy way.  Checked their 'Under 400 calories' menu, and picked what I'd like.

• Small Cobb Salad - 380cal, 5carb
• without dressing - 120cal, 3carb
• Small Baja Sub, no dressing or cheese - 380cal, 41carbs
• dressing (chipotle mayo) adds 80cal, 4 carbs
• Small Spicy Monterey Sub - 400cal, 48carb
• removing cheese removes 40cal, 0carb
• removing dressing (4 pepper chili sauce) removes 40cal, 5carb
• Grilled Basil Pesto Chicken Flatbread - 370cal, 36carb
• Marinara Melt - 260cal, 31carb (this is on kids menu, is just marinara sauce & cheese on flatbread)