NUTRITIONAL INFORMATION
Giving you more information about your
favourite meals
Mugg & Bean is proud to share the nutritional analysis of our menu with you.
A calculated analysis using databases like the South African Food Composition
Database (SAFOOD) ensures the accuracy of all information included.
Here’s what we found.
Energy
All energy required by the body must be supplied by food and beverage intake.
Recommended energy intakes vary according to gender, age and activity. The total
food energy intake should, however, facilitate healthy growth and development, the
body’s many functions and healthy physical activity.
Carbohydrates, proteins and fats are all energy providing nutrients. Note that our
major source of energy should come from carbohydrates, however, our bodies need
protein and energy from fat for good health.
Total Fat
Cholesterol
Fat is a concentrated source of energy.
Fats have various functions in the body:
• Protecting the body’s organs and nerves from injury by holding them
in position
• For insulation and helping to maintain body temperature
• Supplying the essential fat-soluble vitamins A, D, E, & K
• Transporting and absorbing fat-soluble vitamins
• Delaying the emptying time of the stomach
• Adding to the taste and palatability of the diet
When you eat too many foods that are high in saturated fats and cholesterol (mostly
animal products) it can make your blood cholesterol levels rise. A high intake of
saturated fat, trans fat and cholesterol in food can raise your bad-blood cholesterol.
(a) POLYUNSATURATED FAT
A beneficial fat that is found primarily in plant foods (e.g. sunflower oil).
The recommended table salt intake is no more than 5g (1 teaspoon of salt/day) or
2,400mg of sodium/day.
(b) MONOUNSATURATED FAT
A beneficial fat that is also found primarily in plant foods. They are usually liquid at
room temperature (e.g. olive oil).
The Importance of Portion Size
(c) SATURATED FAT
Saturated fat is usually solid at room temperature. Found mostly in foods derived
from animals, such as fatty meat, poultry skin and full-cream dairy products. It can
increase your LDL (bad) cholesterol levels which may increase your risk of heart
disease. It is advisable to limit your intake of saturated fat.
(d) TRANS FAT
Trans fats have been associated with an increase in bad cholesterol and a
simultaneous decrease in good cholesterol in the body. Because of this, food
manufacturers have endeavoured to lower trans fats in foods. It is advisable to limit
your intake of trans fat.
Why that matters?
Hydrogenated fats are formed when food manufacturers add hydrogen atoms to
unsaturated fats to make them more saturated, more solid, and shelf-stable. This
raises your body’s bad cholesterol and lowers the good cholesterol.
Sodium
Sodium is an essential mineral that stabilises your body fluids. Sodium is found in
table salt and in many processed foods.
As we get older, our perception of what constitutes a healthy portion of food slowly
increases. As a result we eat more. Increasing one’s portion size is one of the most
common ways extra kilojoules sneak into our diet because often we don’t realise we
are actually eating more than we should. When you feel your portion is too big, try
save the rest for later.
kJ = Kilojoules
g = grams
Carbs = Carbohydrates
Ttl fat = Total Fat
Sat Fat = Saturated Fat
Ttl Sodium = Total Sodium
Hints, Tips & Guidelines for Healthy Eating
The unit for measuring energy is the kilojoule (kJ) or the kilocalorie (kCal).
Carbohydrates
Carbohydrates are our bodies’ preferred source of energy. For meals to be high in
carbohydrates they must have at least 13g of carbohydrates per 100g serving.
Dietary Fibre
Dietary fibre is also referred to as roughage and is generally of plant origin. It is an
essential part of any diet, adds bulk to foods, slows down your digestion and helps
you feel satisfied. It also keeps your tummy healthy and regular.
Foods high in fibre usually require a bit more chewing, contribute to satiation, and
promote better dental health. If your meal has three (3)# or more grams of fibre for
every 100g serving, it’s a good source of fibre.
Proteins
Proteins are made up of amino acids and their function is to help build, maintain and
repair body tissue. Amino acids are the basic building blocks of enzymes, hormones,
proteins, and body tissue.
Sources of protein in food include meat, poultry, fish, eggs, milk, cheese, yoghurt,
soya, legumes (e.g. dried beans, split peas, lentils and chickpeas), seeds and nuts.
Grain products and numerous vegetables also supply small amounts of protein.
All protein is made up of amino acids. The body needs 22 amino acids, of which 8
are essential, meaning they cannot be manufactured by the body and need to
be supplemented through diet. Protein quality depends on the amount of essential
amino acids contained in a meal. Foods derived from animals (e.g. fish, poultry,
meat, egg and milk) are high-quality proteins and contain all the essential amino
acids.
All plant foods, except for soya and quinoa, are incomplete proteins as they lack
sufficient amounts of one or more of the essential amino acids. Interesting to note, if
two incomplete proteins are properly combined, they become complementary proteins
and make up a complete protein.
1. Enjoy a variety of foods
6. Fish, chicken, lean meat or eggs could be eaten daily
2. Drink lots of clean, water
7. Have milk, maas or yoghurt every day
3. Make starchy food part of most meals
8. Use fat sparingly and choose vegetable oils rather than hard fat
4. Eat plenty of vegetables and fruit everyday
9. Use salt and foods high in salt sparingly
5. Eat dry beans, split beans, lentils & soya regularly
10. Use sugar, food and drinks high in sugar sparingly
Hearty GENEROUS BREAKFASTS
ENERGY
(kJ)
PROTEIN
(g)
CARBS ##
(g)
TTL FAT
(g)
SAT FAT
(g)
DIETARY FIBRE
(g)
TTL SODIUM
(g)
The All American Breakfast**
4925
50.2
59
79.3
23.3
8.3
2468
South African Farm Breakfast**
4822
49.4
30
93.2
33.7
2.5
2329
On The Go**
2493
34.4
3
50.1
16.0
0.6
1272
The Famous One**
4852
36.1
65
82.3
18.1
5.5
1295
Delite Breakfast
2069
24.8
46
21.6
9.5
6.7
1030
Tropical Breakfast
3101
16.6
109
19.9
13.0
13.2
294
New Orleans French Toast
4033
41.5
78
52.9
20.0
4.6
2061
Omelette**
1853
20.9
3
39.1
15.0
0.0
679
Cheddar cheese
988
14.8
1
19.4
11.1
0.0
292
Feta cheese
1082
14.2
1
22.2
13.8
0.0
827
Mozzarella cheese
700
11.6
1
13
7.9
0.0
224
Herbed mushrooms
288
1.8
2
5.4
2.9
1.8
152
Savoury mince
728
23.1
2
8.1
4.0
0.4
60
Chicken strips
632
23.3
1
5.8
1.2
0.0
144
Beef sausage
585
6.7
7
9.8
4
0.0
600
Back bacon
1684
22.0
0
35.4
12.5
0.0
1149
Beef strips
911
16.3
2
16.4
5.4
0.0
729
Toast & preserves
(2 slices white bread + preserves (30g)*
1461
8.6
70
1.8
0.4
3.3
495
Classic Benedict
3080
30.0
52
45.0
14.8
3.0
1512
Vegetarian Benedict
3573
25.9
55
57.6
17.7
5.1
1031
M&B Bread - white (1 slice)*
551
4.3
25
0.9
0.2
1.6
245
M&B Bread - wholewheat (1 Slice)*
454
3.5
19
0.9
0.2
2.8
160
M&B Bread - rye (1 slice)*
454
3.5
19
0.7
<0.1
2.4
244
M&B Bread - health bread (1 slice)*
694
8.6
28
1.6
0.0
3.9
348
Butter (10g)
304
0.1
0
8.2
4.8
0.0
83
Generously filled CROISSANTS
Mighty Morning Croissant
ENERGY
(kJ)
PROTEIN
(g)
CARBS ##
(g)
TTL FAT
(g)
SAT FAT
(g)
DIETARY FIBRE
(g)
TTL SODIUM
(g)
3608
32.8
36
64.8
20.2
2.8
1523
* excl butter , ** excl. bread & butter
THE VEGETARIAN BENEDICT
Soups
Tomato & Basil Soup
Fill that gap WHOLESOME WRAPS
ENERGY
(kJ)
PROTEIN
(g)
CARBS ##
(g)
TTL FAT
(g)
SAT FAT
(g)
DIETARY FIBRE
(g)
TTL SODIUM
(g)
2562
21.5
54
32.0
17.4
7.1
2161
Smoked Chicken Wrap*#
ENERGY
(kJ)
PROTEIN
(g)
CARBS ##
(g)
TTL FAT
(g)
SAT FAT
(g)
DIETARY FIBRE
(g)
TTL SODIUM
(g)
2510
35.2
34
34.2
12.8
5.1
490
*excl. side salad, #excl. chunky fries
CLASSIC SALADS
ENERGY
(kJ)
PROTEIN
(g)
CARBS ##
(g)
TTL FAT
(g)
SAT FAT
(g)
DIETARY FIBRE
(g)
TTL SODIUM
(g)
Monte Christo Chopped Salad Bowl
2307
25.3
31
35.2
13.4
3.3
1076
Monte Christo Chopped Salad Meal
4621
51.1
65
68.9
25.8
7.5
2268
The Original Cobb Salad
4772
64.9
52
71.9
23.7
7.7
2043
Side Salad
668
1.4
6
13.9
1.8
2.1
99
ROASTED VEGETABLE & FETA SALAD
CAFÉ Sandwiches
ENERGY
(kJ)
PROTEIN
(g)
CARBS ##
(g)
TTL FAT
(g)
SAT FAT
(g)
DIETARY FIBRE
(g)
TTL SODIUM
(g)
Backyard BBQ Pretzel Sandwich #
5009
40.6
106
66.0
7.4
9.1
3091
Backyard BBQ Pretzel Sandwich
(with chunky fries)
6432
45.0
143
85.0
9.6
13.2
3310
Asian Chicken Slaw Pretzel Sandwich #
3957
56.2
95
35.3
9.9
8.2
2411
Asian Chicken Slaw Pretzel Sandwich
(with chunky fries)
5380
60.6
132
54.3
12.1
12.3
2630
Paprika Honey Glazed Chicken*#
4844
72.7
60
68.4
25.4
3.9
2193
Alabama Chicken#
5029
89.4
46
72.7
26.2
3.0
2257
Butter Chicken Curry
5467
26.8
60
105.1
40.7
5.7
917
*excl. side salad, #excl. chunky fries
BACKYARD BBQ PRETZEL
Perfect POT PIES
Chicken & Mushroom Pot Pie*#
ENERGY
(kJ)
PROTEIN
(g)
CARBS ##
(g)
TTL FAT
(g)
SAT FAT
(g)
DIETARY FIBRE
(g)
TTL SODIUM
(g)
3309
61.2
40
41.9
22.3
2.5
446
SPICY LAMB & ROASTED
AUBERGINE PIE
*excl. side salad, #excl. chunky fries
Traditional
FAVOURITES
ENERGY
(kJ)
PROTEIN
(g)
CARBS ##
(g)
TTL FAT
(g)
SAT FAT
(g)
DIETARY FIBRE
(g)
TTL SODIUM
(g)
Beef Lasagne*#
3603
46.1
60
47.1
22.9
3.4
678
Welsh Rarebit #
4460
58.0
60
95.3
32.1
9.1
3023
Welsh Rarebit (with chunky fries)
5883
62.4
97
114.3
34.3
13.2
3242
BBQ Chicken Mac ‘n Cheese
3643
44.9
74
42.7
13.8
5.5
768
Lamb Chops
6488
59.7
49
122.9
30.2
6.8
1662
Chicken & Beef Enchilada*
2848
48.6
35
37.6
12.9
6.0
1829
Rib & Wing Combo #
4959
105.4
7
82
26.9
0.4
774
Rib & Wing Combo (with chunky fries)
6382
109.8
44
101.0
29.1
4.5
993
Rump Steak
4209
54.2
31
70.8
28.8
8.4
771
Side Salad
668
1.4
6
13.9
1.8
2.1
99
ENERGY
(kJ)
PROTEIN
(g)
CARBS ##
(g)
TTL FAT
(g)
SAT FAT
(g)
DIETARY FIBRE
(g)
TTL SODIUM
(g)
BBQ Burger #
2308
30.7
46
25.3
8.3
3.6
623
BBQ Burger (with fries)
3731
35.1
83
44.3
10.5
7.7
842
Sweet Chilli Chicken Cheese & Pine Burger #
2699
49.1
47
27
10.8
3.9
643
Sweet Chilli Chicken Cheese & Pine Burger
(with fries)
4122
53.5
84
46.0
13.0
8.0
862
Sunrise Burger #
4058
54.7
40
64.8
25.8
3.0
1451
Sunrise Burger (with fries)
5481
59.1
77
83.8
28.0
7.1
1670
*excl. side salad, #excl. chunky fries
*excl. side salad, #excl. chunky fries
MUSHROOM, LENTIL &
THYME PIE
Still PECKISH ?
Pile of Fries
TOASTED CHICKEN & MAYO
ENERGY
(kJ)
PROTEIN
(g)
CARBS ##
(g)
TTL FAT
(g)
SAT FAT
(g)
DIETARY FIBRE
(g)
TTL SODIUM
(g)
1423
4.4
37
19.0
2.2
4.1
219
BITS & Bites
ENERGY
(kJ)
PROTEIN
(g)
CARBS ##
(g)
TTL FAT
(g)
SAT FAT
(g)
DIETARY FIBRE
(g)
TTL SODIUM
(g)
Potato Skins
2979
27.5
27
52.9
15.0
5.3
517
Quiche Lorraine
3242
22.8
31
61.5
27.4
3.1
1361
Spinach & Feta Quiche
3181
16.4
32
62.0
29.2
3.6
937
Classic Quesadilla
3000
24.7
56
42.9
22.6
7.3
1696
Toasted SANDWICHES
ENERGY
(kJ)
PROTEIN
(g)
CARBS ##
(g)
TTL FAT
(g)
SAT FAT
(g)
DIETARY FIBRE
(g)
TTL SODIUM
(g)
Chicken & Mayo
2818
30.8
55
35.6
9.2
3.6
1205
Cheddar & Tomato
2110
19.0
52
23.0
12.6
3.8
770
Back Bacon, Egg & Cheese
4511
52.5
52
72.9
28.6
3.2
2037
Back Bacon & Egg
3853
42.6
51
60.0
21.2
3.2
1842
Hickory Ham, Cheese & Tomato
2408
26.0
53
27.2
13.9
3.8
1297
Kids' STUFF
ENERGY
(kJ)
PROTEIN
(g)
CARBS ##
(g)
TTL FAT
(g)
SAT FAT
(g)
DIETARY FIBRE
(g)
TTL SODIUM
(g)
Chicken Burger & Fries
3481
31.8
78
42.1
10.4
7.1
902
Chicken Nuggets & Fries
3214
23.3
68
44.0
8.9
5.6
875
Big Boy Breakfast
2219
21.6
34
34.5
16.0
1.6
1268
SWEET
Time
Rich Choc Cake Slice*
5882
24.3
187
60.4
25.8
8.0
509
Whipped cream
872
1.2
<1
22.2
13.8
0.0
22
Ice cream
521
2.1
14
6.6
4.1
0.0
48
*excl. whipped cream and ice cream
M&B Giant Muffins
Cupcakes
Served with butter, preserves & cheese
ENERGY
(kJ)
PROTEIN
(g)
CARBS ##
(g)
TTL FAT
(g)
SAT FAT
(g)
DIETARY FIBRE
(g)
TTL SODIUM
(g)
Chocolate chip Muffin*
3482
13.0
130
26.9
7.4
5.3
617
Blueberry Muffin*
3360
10.5
139
21.8
3.5
3.0
710
Bran Muffin*
3525
11.4
144
21.4
11.1
11.7
1149
Butter
608
0.2
0
16.4
9.6
0.0
166
Strawberry jam
359
0.1
21
0.0
0.0
0.2
5
Cheddar cheese
494
7.4
<1
9.7
5.6
0.0
146
*excl. butter, jam and cheese
Scones
Served with strawberry jam or whipped cream
ENERGY
(kJ)
PROTEIN
(g)
CARBS ##
(g)
TTL FAT
(g)
SAT FAT
(g)
DIETARY FIBRE
(g)
TTL SODIUM
(g)
Scones*
2964
14.4
92
29.6
7.6
3.1
570
Strawberry jam
359
0.1
21
0.0
0.0
0.2
5
Whipped cream (30ml)
436
0.6
<1
11.1
6.9
0.0
11
*excl. jam & whipped cream
Croissants
Served with butter, preserves & cheese
ENERGY
(kJ)
PROTEIN
(g)
CARBS ##
(g)
TTL FAT
(g)
SAT FAT
(g)
DIETARY FIBRE
(g)
TTL SODIUM
(g)
Croissant Boulangerie*
1348
7.1
33
17.3
9.9
2.1
332
Butter
608
0.2
0
16.4
9.6
0.0
166
Strawberry jam
359
0.1
21
0.0
0.0
0.2
5
Cheddar cheese
494
7.4
<1
9.7
5.6
0.0
146
*excl. butter, jam and cheese
Cakes
Served with whipped cream or ice cream
ENERGY
(kJ)
PROTEIN
(g)
CARBS ##
(g)
TTL FAT
(g)
SAT FAT
(g)
DIETARY FIBRE
(g)
TTL SODIUM
(g)
Lemon Meringue Slice*
5398
23.7
207
39.1
15.6
1.4
630
Carrot Cake Slice*
4965
13.7
154
56.7
8.1
3.9
993
Plain Cheesecake Slice*
5259
25.4
110
79.9
40.7
0.6
1048
Red Velvet Cupcake
CUPCAKES ENERGY
(kJ)
PROTEIN
(g)
CARBS ##
(g)
TTL FAT
(g)
SAT FAT
(g)
DIETARY FIBRE
(g)
TTL SODIUM
(g)
2550
5.6
84
27.6
7.7
0.8
109
R1 from every cupcake sold will be donated to Cupcakes of HOPE.
4 ki ds wit h c ancer
Waffles
ENERGY
(kJ)
PROTEIN
(g)
CARBS ##
(g)
TTL FAT
(g)
SAT FAT
(g)
DIETARY FIBRE
(g)
TTL SODIUM
(g)
Waffle A La Mode (with Maple syrup)
2712
12.7
77
31.4
6.6
1.6
177
Whipped cream (60ml)
872
1.2
<1
22.2
13.8
0.0
22
Ice cream
521
2.1
14
6.6
4.1
0.0
48
RED VELVET CUPCAKE
Hot BEVERAGES
ENERGY
(kJ)
PROTEIN
(g)
CARBS ##
(g)
TTL FAT
(g)
SAT FAT
(g)
DIETARY FIBRE
(g)
TTL SODIUM
(g)
1
0.0
0
0.0
0.0
0.0
0
Flat White Cappuccino*
420
5.1
8
5.4
3.1
0.0
77
Easy Cappuccino*
498
6.1
9
6.5
3.6
0.0
91
Serious Cappuccino*
787
9.6
15
10.2
5.7
0.0
144
Hot Chocolate (dark)
1559
9.7
41
18.7
10.8
0.0
143
Hot Chocolate (milk)
1558
7.7
43
18.7
10.7
0.0
100
Classic Latte*
939
8.1
29
8.5
4.8
0.0
177
Cookie (served with hot beverage)
242
0.5
6
3.4
2.0
0.1
36
Filter Coffee
* without cookie
FILTER COFFEE
BEVERAGES
ENERGY
(kJ)
PROTEIN
(g)
CARBS ##
(g)
TTL FAT
(g)
SAT FAT
(g)
DIETARY FIBRE
(g)
TTL SODIUM
(g)
Muggaccino (Coffee)
1343
7.1
51
10.3
9.3
0.2
208
Muggaccino (Mocha)
1344
3.0
56
10.5
10.0
2.0
280
Ginger beer (385ml)
778
0.0
46
0.0
0.0
0.0
31
Lemonade (385ml
766
0.0
42
0.0
0.0
0.0
31
Chocolate Tall Milkshake
3595
15.0
109
40.7
24.6
1.3
328
Chocolate Medium Milkshake
2342
10.0
71
26.6
16.0
0.9
218
Chocolate Small Milkshake
1628
6.8
50
17.9
10.9
0.5
151
Strawberry Tall Milkshake
3547
13.9
107
40.1
24.6
0.0
305
Strawberry Medium Milkshake
2313
9.3
70
26.2
16.0
0.0
204
Strawberry Small Milkshake
1608
6.4
49
17.7
10.9
0.0
142
Vanilla Tall Milkshake
3568
13.9
109
40.1
24.6
0.0
292
Vanilla Medium Milkshake
2326
9.3
71
26.2
16.0
0.0
196
Vanilla Small Milkshake
1617
6.4
50
17.7
10.9
0.0
137
GOURMET MILKSHAKES
## Carbohydrates by difference