Grams

Emerald's Cocoa Roast Almonds look a little decadent; we guessed they'd have more calories than the brand's Deluxe Mixed Nuts. We were wrong; the cocoa-dusted almonds had 20 fewer calories per serving, along with 3 fewer grams of fat and less saturated fat and sodium. Kate Shatzkin Emerald Deluxe Mixed Nuts Per serving ( 1/4 cup): 170 calories 5 grams protein 16 grams fat 2 grams saturated fat 6 grams carbohydrate 2 grams fiber 0 milligrams cholesterol 95 milligrams sodium Emerald Cocoa Roast Almonds Per serving ( 1/4 cup)

Your child is selling a big box of fundraiser candy bars, and you've got to help out, right? At least you can mitigate the fat you consume. If you were to choose the Twizzlers package over the three Reese's Peanut Butter Cups, you would save 14 grams fat and 6 grams saturated fat. (If you are watching your carbs, however, note that the licorice packs nearly twice as many carbohydrate grams as the peanut butter cups.) Reese's Peanut Butter Cups Per serving (1.8-ounce package) 260 calories 6 grams protein 15 grams fat 6 grams saturated fat 29 grams carbohydrate 2 grams fiber Trace cholesterol 180 milligrams sodium Twizzlers Strawberry Twists Per serving (2.5-ounce package)

The soup options at Panera Bread can be tricky - some are low in fat but can pack more than half a day's worth of sodium or more in the 12-ounce size. The best choice overall the day we visited seemed to be the creamy tomato (if we left off the included croutons). Compared with the broccoli cheddar, the tomato version saved us 80 calories, 3 grams saturated fat and 100 milligrams sodium. Nutritional data from panerabread.com Kate Shatzkin Panera Bread Broccoli Cheddar Soup Per serving (12 ounces)

Grabbing a breakfast goody at Dunkin' Donuts? A plain croissant might sound fattening with its flaky layers of pastry, but if you choose it over the chain's coffee roll, you'll save 70 calories, 6 grams of fat (including 3 grams of saturated fat) and 40 milligrams of sodium. Instead of Dunkin' Donuts Coffee Roll Per roll: 340 calories, 4 grams protein, 20 grams fat, 9 grams saturated fat, 33 grams carbohydrate, 1 gram fiber, 0 milligrams cholesterol, 340 milligrams sodium Try Dunkin' Donuts Plain Croissant Per croissant: 270 calories, 6 grams protein, 14 grams fat, 6 grams saturated fat, 30 grams carbohydrate, 1 grams fiber, 0 milligrams cholesterol, 300 milligrams sodium Nutritional information and images provided by Dunkin' Donuts

Browsing the cheese bin at our local Giant, we were surprised to find Supreme Grand Camembert to be the leaner choice when compared with Denmark's Finest Creamy Havarti. A 1-ounce serving of the camembert saved us 30 calories, 2 grams of fat and 1 gram of saturated fat over the havarti. Kate Shatzkin Denmark's Finest Creamy Harvarti Per ounce: 120 calories 5 grams protein 10 grams fat 7 grams saturated fat 0 grams carbohydrate 0 grams fiber 25 milligrams cholesterol 150 milligrams sodium Supreme Grand Camembert Per ounce: 90 calories 4 grams protein 8 grams fat 6 grams saturated fat 0 grams carbohydrate 0 grams fiber 30 milligrams cholesterol 130 milligrams sodium

When you're buying Uncle Ben's 90-second rice packs, it pays to read the fine print. The Whole Grain Brown version has just a trace of sodium, but if you go for the medley of brown and wild rice, which says in small type on the package that it's "perfectly seasoned with herbs and spices," you'll end up with 730 milligrams sodium per cup. Kate Shatzkin Uncle Ben's Ready Rice Whole Grain Brown Per cup: 240 calories 5 grams protein 3 grams fat ...

Maryland's annually plundered crab population may be getting its silent revenge on our hearts.Baltimore's signature dish, the crab cake, appears as No. 7 on Fitness magazine's list of the 10 most unhealthy regional dishes in its September issue. It clocks in at a disturbing 340 calories and 14 grams of fat."Crab cakes are getting a bad rap because most of them are fried," said Liz Smith, a dietitian with Mercy Hospital's outpatient program. "And most people like to season them with Old Bay, which really adds to the sodium content."