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Click on links for
specific areas of interest: |
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Beef,
Pork, Lamb |
Poultry |
Seafood |
Dairy
Products |
Breads, Cereals, Pastas, Rice, Peas,
Beans |
Cereals Ready To Eat |
|
Salads, Dressings, Mayonnaise |
Fruits |
Desserts
and Sweets |
Fast Food |
Oils, Butter, Margarine Nuts, Avocado,
Olives |
Vegetables |
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top |
BEEF, PORK, AND
LAMB |
Calories |
Fat, grams |
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Beef, Choice, lean only |
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(3 ounces, cooked) |
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Eye of round, roasted |
149 |
5 |
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Top round, braised |
176 |
5 |
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Top sirloin, broiled |
170 |
7 |
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Bottom round, braised |
181 |
7 |
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Top loin, broiled |
177 |
8 |
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Flank, broiled |
176 |
9 |
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Tenderloin, broiled |
180 |
9 |
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Ground beef |
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(3 ounces, cooked) |
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Extra-lean, broiled |
217 |
14 |
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Lean, broiled |
231 |
16 |
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Regular, broiled |
246 |
18 |
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Pork, lean only |
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(3 ounces, cooked) |
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Tenderloin, roasted |
139 |
4 |
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Ham, extra lean |
123 |
5 |
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Ham, lean |
151 |
8 |
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Loin chops, broiled |
171 |
7 |
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Sirloin, broiled |
181 |
9 |
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Lamb, lean only |
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(3 ounces, cooked) |
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Leg, shank half, roasted |
153 |
6 |
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Shoulder, arm, roasted |
163 |
8 |
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Loin, roasted |
171 |
8 |
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Rack, rib, roasted |
197 |
11 |
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top |
POULTRY |
Calories |
Fat, grams |
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Chicken, white meat |
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(3 ounces, cooked) |
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Without skin, prepared without fat |
141 |
4 |
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With skin, prepared without fat |
171 |
8 |
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Chicken, dark meat |
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(3 ounces, cooked) |
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Without skin, prepared without fat |
181 |
9 |
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With skin, prepared without fat |
215 |
13 |
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Chicken breast |
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(1 medium, split) |
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Without skin, prepared without fat |
149 |
4 |
| |
Without skin, broiled or grilled with added fat |
167 |
6 |
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With skin, breaded and fried |
414 |
22 |
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Chicken drumstick |
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(1 medium) |
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Without skin, prepared without fat |
71 |
2 |
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With skin, broiled or grilled with added fat |
122 |
7 |
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With skin, breaded and fried |
235 |
13 |
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Chicken thigh |
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(1 medium) |
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Without skin, prepared without fat |
111 |
5 |
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With skin, broiled or grilled with added fat |
170 |
11 |
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With skin, breaded and fried |
305 |
19 |
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Turkey breast |
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(3 ounces) |
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Processed |
93 |
3 |
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Roasted, without skin |
133 |
3 |
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top |
SEAFOOD |
Calories |
Fat, grams |
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Finfish, prepared without added fat |
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(3 ounces, cooked) |
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Orange roughy |
59 |
1 |
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Haddock |
95 |
1 |
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Flounder |
99 |
1 |
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Snapper |
109 |
1 |
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Yellowfin tuna |
118 |
1 |
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Halibut |
119 |
2 |
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Catfish, wild |
89 |
2 |
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Catfish, farm-raised |
129 |
7 |
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Swordfish |
132 |
4 |
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Salmon, Coho |
134 |
5 |
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Salmon, Atlantic |
155 |
7 |
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Finfish, breaded and
fried (3 ounces, cooked) |
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Catfish, prepared with cornmeal |
194 |
11 |
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Haddock |
303 |
14 |
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Shellfish |
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Shrimp, boiled (16
large) |
84 |
1 |
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Oysters, cooked (6
medium) |
60 |
2 |
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Seafood, canned in water (3 ounces) |
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Tuna, light |
99 |
1 |
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Salmon, sockeye, with bone |
130 |
6 |
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Rules of Thumb |
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· Broiling, grilling, baking, or
pan-frying with added fat (without flour, cornmeal, or breading) adds
approximately 20 calories and 2 grams of fat per 3 ounces of cooked
meat, poultry or seafood. |
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· Breading and frying adds
approximately 115 calories and 13 grams of fat per 3 ounces. |
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· The amount of added fat varies
considerably and can be significantly higher, especially in
restaurants. |
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