I found a great tool that will help you know the nutritional value of food before you make your choices.
There is a page dedicated to this food search engine.
Look at the menu or tabs above and you will see A Calorie Counter. This tool provides more that calorie information. You can use this from your Smartphone to check foods before you go to lunch. Or you can use it while you are at a party and want to make better -healthier food choices. Just use the good search engine to know what you are putting in your mouth.