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Our pages are created to provide medically accurate information that is intended to complement, not replace or substitute in any way the services of your physician. Any application of the recommendations set forth in the following pages is at the reader's discretion and sole risk. Before undergoing medical treatment, you should consult with your doctor, who can best assess your individual needs, symptoms and treatment. 

FAT SCOREBOARD

This Fat Scoreboard lists the approximate fat content of some common foods. You can also learn about the fat content of various foods from the nutrition labels on some food packages.

Use these fat facts to compare products, choose lower - fat foods more often and to track how much fat you are eating each day.

MEAT, FISH, POULTRY AND MEAT ALTERNATIVES

Note: There is no easy way to describe what 3 ounces, or 90 - 100 grams of meat, poultry or fish looks like. It's a small amount, probably much smaller that you are used to eating. As rough guide, the following examples will give you an idea of  what 3 ounces looks like:
- 1 chicken breast (whole chicken has 2 breast portions)
- 1 loin pork chop or 2 loin lamb chops
- 1 piece of meat about the size and thickness of a cooked, quarter - pound hamburger
- 1 fillet of fish about the length of your outstretched hand and as wide as your three middle fingers

MEAT 3 oz./ 90-100 g 
lean cuts, cooked
Approximate fat  in grams
MEAT  AND ALTERNATIVES
Approximate fat in grams
Beef                 8.0 1 large egg                      5.0
Lamb               11.0 Legumes: 1 cup cooked 
lentils; white beans; kidney beans; split peas
                     1.0
Pork                 8.0 Baked beans: 1 cup                       8.2
Veal                 6.0 Garbanzo beans or chick peas 1 cup (250 ml) cooked                      4.0
Liver 
        - calf 
        - chicken

               13.0 
                 5.0
Nuts: 1/2 cup (125 ml) 
almonds; cashews; peanuts; pecans; pistachios; walnuts 
                   40.0
DELI OR LUNCHEON -TYPE OF MEAT
Peanut butter 1 tbsp(15ml)                      8.0
2 slices bacon                 6.0 Seeds: 1/2 cup (125 ml) 
pumpkin; sesame; sunflower
                   40.0
1 beef or pork wiener               11.0 Tofu 1 piece about 3" square                       4.0
1 chicken/turkey wiener                 7.0 MILK PRODUCTS
1 slice cooked ham 1oz./30 g                 2.0 Milk 8 oz. / 250 ml
1 slice salami 3/4 oz./ 23 g                 6.0 Whole (homo)                      9.0
1 slice bologna 3/4 oz/23g                 6.0 Milk 2 %                      5.0
1 small sausage (16 per lb)                 5.0 Milk 1 %                      2.5
CHICKEN OR TURKEY
3 oz./ 90 - 100 g 

Skim                      0.0
White - no skin                3.0 Cheese: 1 oz. / 45 g
Dark - no skin                5.0 Cheese 29% to 31% fat: Cheddar; Gouda;Gruyere; Swiss;Parmesan; cream                     15.0
White - with skin                7.0 Cheese about 15 % fat:
Partly skimmed mozzarella; ricotta
                     7.0
Dark - with skin               10.0 Cheese about 7 % fat:
low-fat and light cheeses
                     3.0
White - no skin                3.0 Cottage cheese: 1/2 cup (125 ml)
Creamed 4.5 % 
Creamed 2 %
                    5.0 
                    2.5
Dark - no skin                5.0 Yogurt: 3/4 cup / 175 ml 
About    6 % B.F. 
About 2.5 % B.F. 
About 1.5 % B.F.
                    7.0 
                    5.0 
                    3.0
FISH: 3 oz./ 90-100 g
Frozen Yogurt: 1/2 cup  (125 ml) 2 % B.F.                    2.5
Fatty fish: salmon; 
trout; sardines
             10.0 Ice Cream:1/2 cup (125 ml)
Rich, gourmet type 16% B.F 
Regular 10 % B.F.

                 15.0 
                   8.0
Medium fat fish: mackerel; cohoe or chum salmon; halibut                5.0 Sherbet: 1/2 cup (125 ml)                    2.0
Lower fat fish: cod; haddock; sole; whitefish; bluefish; 
shellfish; lobsters; scallop
               1.0 Cream: 1 tbsp. / 15 ml 
Coffee 10 % B.F.
                   2.0 
                   2.0
Tuna;salmon 
1/2 cup /125 ml 
canned in water / broth canned in oil
               1.0 
               9.0
VEGETABLES and FRUIT
All but avocado 
Avocado 1/2 medium 
Ceasar salad large

                 traces 
                 14.0 
                 41.0
Frozen fish (1 piece)
battered, fried
               9.0 OIL AND TABLE FATS: 1 tbsp. / 15 ml
All oils 
Butter and margarine 
Mayonnaise 
Salad dressing 
Sour cream

                14.0 
                11.0 
                11.0 
                  6.0 
                  3.0
GRAIN PRODUCTS
COMBINATION DISHES
Bread, buns, pita bread, tortillas               traces Macaroni and cheese  - 1 cup (250 ml)                 23.0
Bagel (whole )                2.0 Quiche Lorraine 1/8 of a 9" pie                 48.0
Hot dog, hamburger bun                3.0 Spaghetti with meat balls                 12.0
Most cold breakfast cereals               traces Chili 1 cup (250 ml)                   8.0
Granola 1/2 cup (125 ml)              12.0 Lasagna (meat & cheese) 1 serving                 35.0
Oatmeal 1 cup (250 ml) cooked                2.0 Shepherd's pie 1 serving                 13.0
Rice, barley, bulgar               traces SNACK FOODS, FAST FOODS AND FROZEN ENTREES
Pasta: macaroni; spaghetti               traces Pretzels                traces
Noodles: chow mein type 
1 cup (250 ml)
             11.0 Potato chips, cheesies, small bag 55 g                20.0
Pancakes 1 medium 
(4" diameter)
               2.0 Popcorn, popped 4 cups (1L) 
Air-popped, lightly buttered 
Gourmet cheese 
Microwave 1/3 bag, light 
Microwave 1/3 bag, regular
               22.0 
               20.0 
                 1.5 
                 5.0 
Baked Goods:
Chocolate bar small (56 g)                20.0
Croissant small               9.0 Taco 1                  8.0
Muffin, homemade type               4.0 Fried chicken, 2 pieces with french fries                 26.0
Muffin, muffin-shop type             12.0 Fish sandwich                 25.0
Piece of cake with icing             12.0 Fish and chips                 30.0
Piece of cheesecake             18.0 Medium pizza, vegetarian  2 slices                 13.0
Chocolate chip cookie               6.0 Medium pizza, with the works - 2 slices                 26.0
Peanut butter cookie               7.0 Deluxe burger 2 patties, cheese sauce                 44.0
Arrowroot cookies 2               2.0 Box of  french fries                 12.0
Piece of fruit pie, two crust             18.0 Shake                 11.0
Doughnut             10.0 Chicken sandwich, breaded fried                 33.0
Danish               9.0 Frozen entree or dinner for 1 person 
Regular 
Light

                19.0 
                  8.0
Crackers 1 cracker, most varieties               1.0 MISCELLANEOUS
Melba toast; soda crackers; rice cakes; water biscuits            traces Jams, jellies, honey, syrups               traces


Condiments: ketchup; mustard; relishes; pickles               traces
 

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