Sugar-Free Congeal vs Apple (Whole)

Compare calories, protein, carbs, fat, sodium, and fiber for these K & W Cafeterias menu items.

Quick answer

Sugar-Free Congeal is the strongest overall pick here: lower calories and the most protein among these items.

Lowest calories

Sugar-Free Congeal

60 kcal

Highest protein

Sugar-Free Congeal

1 g protein

Lowest carbs

Sugar-Free Congeal

14 g carbs

Lowest sodium

Apple (Whole)

0 mg sodium

Side-by-side nutrition facts

Values are per listed serving and may vary by location or preparation.

Menu item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Sugar-Free CongealSalads	60 kcal	1 g	14 g	0 g	0 g	85 mg
Apple (Whole)Breakfast	90 kcal	0 g	20 g	0 g	3 g	0 mg

Choose Sugar-Free Congeal if your priority is keeping calories lower. It has 60 calories per serving.

Choose Sugar-Free Congeal if you want the most protein. It has 1g protein per serving.

If sodium matters, Apple (Whole) is the lighter sodium pick at 0mg.

Open these items in the K & W Cafeterias calculator to see combined calories and macros.