"If you are what you eat, then I only wanna eat the good stuff." -Ratatouille
This page is not dedicated to me telling you to not eat the cupcakes at Walt Disney World. I know you know that already.
Because Disney Parks doesn't currently have exact nutritional information available, it can be easy to fall into a trap of, "Oh, well this looks like something that might be healthy," when in reality, it is far from it.
Sure, something may look like it is something healthy that you make at home... but it's not what you're making at home. Everything is likely to be full fat, high calorie, tons of oils used in the process (and things like oil alone can really add up in Smart Points), and let's not even get started on how high the carb and sugar counts probably are.
I searched for hours on this subject alone - what is the exact nutritional information for entrees at Walt Disney World?
It simply does not exist.
In a letter written to a guest from Walt Disney World that was shared on Disney Food Blog, they will provide a menu that is allergen/special dietary needs friendly but they still won't tell you exactly what is what.
An excerpt from that letter:
"Unfortunately we do not have, and therefore we cannot provide you with accurate or reliable nutritional information, and we would not want you or any other Guest to rely on what could only be our 'best guess.' We can however, attempt to work within your dietary requests and suggest some menu alternatives and solutions that may satisfy your needs. We strive to provide all our Guests a magical experience by offering a wide array of dining locations, experiences and menu options, and we trust that among all those selections you will find menu items that meet your needs."
Example: Be Our Guest Restaurant at Magic Kingdom
The only restaurant that provides nutritional information for their menu items as of right now is Be Our Guest... and the numbers are as high as I guessed they would be in the first segment of this post. It's at the menu boards when you go to order, but if you want to look online ahead of time, a quick Google Image search of "Be Our Guest nutritional information" (which I've provided a link for) includes not only photos guests have taken of these boards, but screenshots of these items when Disney was testing Fast Pass options for lunch a while back.
For an ever quicker look, here's the full list that someone shared on Reddit of the lunch menu. Note all of the sugar values for the desserts are "0g" - I have a very hard time believing that!
Before Weight Watchers, I used to order the carved turkey sandwich, which is served on a baguette with dijon mayo, and I would order it with the green beans instead of French fries.
That sandwich has 787 calories, 41 grams of fat, 1505 mg of sodium, and 56 grams of carbs. It's a 22 Smart Point sandwich... and I only get 30 Smart Points per day excluding weeklies.
Oh, and "The Master's Cupcake," aka the cupcake with "The Grey Stuff"? They don't even provide the nutritional information for that. But instead, let's look at Be Our Guest's triple chocolate cupcake. It claims to have 440 calories, 48 grams of carbs, and so much sugar they don't even bother to list it. I think we can safely assume that there's a ton of sugar in these cupcakes, especially given that they're massive. I'm wondering if this information even includes the frosting because their cupcakes are larger than my fist (and no, that's not an exaggeration).
My Fitness Pal lists some food items at Walt Disney World and Disneyland, but I'm not sure how accurate these values are since we don't know who put them in the database for it to be a true test. You could probably use it to roughly ball park it but again, since Disney won't provide this information for you, I would take anything you find on My Fitness Pal that you can't scan for yourself at the parks (like the pre-packaged snacks) with a grain of salt.
On My Fitness Pal, it lists Disneyland churros as being 8 SP per churro (but we don't know how much of a churro is a serving; I only question this because some of the cookies at Disney World are actually two servings for one cookie!), 8 SP for an order of fries (but doesn't define approximately how many fries you get for an order and the amount you get could vary based on who is working that day), and 7 SP for four chicken nuggets. There are so many variables that aren't specified that it's hard to know how accurate this even is regardless of if we knew how reliable the information given was.
So, what can you do?
Don't assume something is innocent enough, and if you find yourself in a situation where the meal in front of you is pretty daunting in terms of how many Smart Points it may be, just stay calm and do your best. Try to use generic values of things on the app and maybe double or triple how many servings the generic value is for depending on how much you eat. Try to avoid things with cheese, and since they are accommodating regarding dietary needs, they won't know the difference between lactose intolerant and someone just trying to eat kind of healthy at the very least. If ordering a salad, get dressing on the side. If ordering a sandwich, take off half or the entire roll. If you're not at a table service restaurant, see what Mickey Check meals they have to offer on the kids menu (more on that here).
If you don't mind skipping out on the park food, pack your own meals (see this page to see what I bring myself) and track them before your trip or the morning before you head into the parks.
If you will be eating at the parks, Walt Disney World's website does provide all of their menus so you can plan ahead - and do not be afraid to ask for modifications.