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Meats
Below is a list of meats to give you and idea of the nutrition facts commonly associated with these foods.
| Meat | Item | Exchange | Calorie | Protein (g) | Carb (g) | Fat (g) |
|---|---|---|---|---|---|---|
| Beef: | ||||||
| flank | 1 oz. | 56 | 5.4 | 0 | 3.5 | |
| ground round | 1 oz. | 74.5 | 5 | 0 | 5.8 | |
| round steak | 1 oz. | 68 | 5.5 | 0 | 4.9 | |
| sirloin | 1 oz. | 74 | 5.17 | 0 | 5.7 | |
| tenderloin | 1 oz. | 68 | 5.2 | 0 | 5.1 | |
| Eggs: | egg beaters | 1/4 cup | 30 | 6 | 1 | 0 |
| whole | 1 | 79 | 6.07 | .6 | 5.58 | |
| white | 3 | 48 | 10.05 | 1.23 | 0 | |
| yolk | 1 | 63 | 2.79 | .04 | 5.6 | |
| dried | 2 Tb | 60 | 4.58 | .48 | 4.18 | |
| Fish: | ||||||
| bass | 2 oz. | 54.6 | 10 | 0 | .6 | |
| bluefish | 2 oz. | 70 | 11.2 | 0 | 2.4 | |
| catfish | 2 oz. | 66 | 10.2 | 0 | 2.4 | |
| clams | 4 large | 59 | 10.2 | 0 | .76 | |
| cod | 2 oz. | 46.6 | 10 | 0 | .38 | |
| crab | 2 oz. | 47.4 | 10.4 | 0 | .34 | |
| flatfish (sole, flounder) | 1 oz. | 26 | 5.3 | 0 | .3 | |
| haddock | 1 oz. | 24.7 | 5.4 | 0 | .1 | |
| halibut | 1 oz. | 40 | 7.5 | 0 | .8 | |
| lobster | 1 oz. | 25.7 | 5.3 | .14 | .25 | |
| mackerel | 1 oz. | 58 | 5.9 | 0 | 3.9 | |
| oysters | 6 med. | 58 | 5.9 | 3.2 | .92 | |
| orange roughy | 1 oz. | 30 | 6.4 | 0 | .25 | |
| perch | 1 oz. | 17 | 5.2 | 0 | .46 | |
| pollack | 1 oz. | 26 | 5.5 | 0 | .27 | |
| salmon, wild | 1 oz. | 39 | 6.6 | 0 | 1.2 | |
| scallops | 1 oz. | 25 | 4.7 | .6 | 2.1 | |
| seabass | 1 oz. | 35 | 6.7 | 0 | .7 | |
| shark | 1 oz. | 37 | 5.9 | 0 | 1.2 | |
| shrimp | 1 oz. | 30 | 5.7 | .25 | .49 | |
| snails | 1 oz. | 39 | 6.6 | 2.2 | .11 | |
| snapper | 1 oz. | 28.3 | 5.8 | 0 | .38 | |
| swordfish | 1 oz. | 34.3 | 5.6 | 0 | 1.1 | |
| tilapia | 1 oz. | 36 | 7.5 | 0 | .76 | |
| trout | 1 oz. | 36 | 8.1 | 0 | .13 | |
| tuna, canned | 1 oz. | 36 | 6.7 | 0 | .8 | |
| white fish | 1 oz. | 38 | 5.3 | 0 | 1.6 | |
| Chicken: | ||||||
| light w/o skin | 1 oz. | 33 | 6.8 | 0 | .48 | |
| dark w/o skin | 1 oz. | 35 | 5.7 | 0 | 1.2 | |
| cornish game hen | 1 oz. | 38 | 6.6 | 0 | 1 | |
| Turkey: | ||||||
| light | 1 oz. | 44 | 6 | 0 | 2.0 | |
| dark | 1 oz. | 46 | 5.4 | 0 | 2.5 | |
| canned, boned | 1 oz. | 46 | 6.7 | 0 | 1.9 | |
| Other: | ||||||
| buffalo | 1 oz. | 41 | 9.2 | 0 | .51 | |
| ostrich | 1 oz. | 44 | 8 | 0 | 1.1 | |
| pork tenderloin | 1 oz. | 49 | 8 | 0 | 1.7 | |
| quail | 1 oz. | 55 | 5.6 | 0 | 3.4 | |
| soybean milk | 1 cup | 75 | 7.7 | 5 | 3.4 | |
| tofu, curd | 3.5 oz. | 72 | 7.8 | 2.4 | 4.2 | |
| tofu, firm | 2 oz. | 82 | 9 | 2.4 | 5.0 | |
| venison | 1 oz. | 36 | 5.9 | 0 | 1.1 |