Meat List
Each serving of meat and substitutes on this list
contains about 7 grams of protein and trace amounts of carbohydrate. Besides protein meat
is a major source of iron, niacin, thiamin, vitamins B6 and B12, folic acid, magnesium,
and zinc. The amount of fat and number of calories varies, depending on what kind of meat
or substitute. Both proteins and fat from the meat exchange are vital to normal health and
both have indirect effects on the level of blood sugar but the immediate effect on the
blood sugar is minimal.
The list is divided into three parts based on the
amount of fat and calories. One ounce (1meat exchange) of each of these includes:
Lean Meat and Substitutes (3 grams of fat and 55
calories per serving)
| Beef |
USDA Select or Choice
grades of lean beef, such as round, sirloin, and flank steak; tenderloin; roast (rib,
chuck, rump), and chipped beef † |
1 oz |
| Pork |
Lean pork, such as fresh
ham; canned, cured or boiled ham †; Canadian
bacon †, tenderloin, center loin chop |
1 oz |
| Veal |
All cuts are lean except
for veal cutlets (ground or cubed). Examples of lean veal are chops and roasts. |
1 oz |
| Poultry |
Chicken, turkey, Cornish
hen (without skin) |
1 oz |
| Lamb |
Roast, chop, leg |
1 oz |
| Fish |
All fresh and frozen fish
|
1 oz |
| |
Crab, lobster, scallops,
shrimp, clams(fresh or canned in water) |
2 oz |
| |
Oysters |
6 medium |
| |
Tuna ‡ (canned in
water) |
1/4 cup |
| |
Herring ‡ (uncreamed
or smoked) |
1 oz |
| |
Sardines (canned) |
2 medium |
| Wild Game |
Venison, rabbit, squirrel |
1 oz |
| |
Pheasant, duck, goose
(without skin) |
1 oz |
| Cheese |
Any cottage cheese ‡ |
1/4-cup |
| |
Grated Parmesan |
2 tbsp. |
| |
Diet cheese †"
(with less than 55 calories per ounce) |
1 oz |
| Other |
95% fat-free luncheon
meat † |
1 1/2 oz |
| |
Egg whites |
3 whites |
| |
Egg substitutes with less
than 55 calories per 1/2 Cup |
1/2 cup |
Medium-Fat Meat and Substitutes (5 grams of fat and
75 calories per serving)
| Beef |
Most beef products fall
into this category. Examples are: all ground beef, roast (rib, chuck, rump), steak (cubed,
Porterhouse, T-bone), and meatloaf. |
1 oz |
| Pork |
Most pork products fall
into this category. Examples are: chops, loin roast, Boston butt, cutlets |
1 oz |
| Lamb |
Most lamb products fall
into this category. Examples are: chops, leg, and roast. |
1 oz |
| Veal |
Cutlet (ground or cubed,
unbreaded) |
1 oz |
| Poultry |
Chicken (with skin),
domestic duck or goose (well drained of fat), ground turkey |
1 oz |
| Fish |
Tuna ‡ (canned in
oil and drained) Salmon ‡ (canned) |
¼ cup |
| Cheese |
Skim or part-skim milk
cheeses, such as: Ricotta, mozzarella, and
diet cheeses†"
(with 56-80 calories per ounce) |
1 oz |
| Other |
86% fat-free luncheon
meats |
1 oz |
| |
Egg (high in cholesterol,
limit to 3 per week) |
1 |
| |
Egg substitutes with
56-80 calories per cup |
1/4 cup |
| |
Tofu (21/2 in X 23/4 in X
1 in) |
4 oz |
| |
Liver, heart, kidney,
sweetbreads (high in cholesterol) |
1 oz |
High-Fat Meat and Substitutes (8 grams of fat and
100 calories per serving)
| Beef |
Most USDA Prime cuts of
beef, such as ribs, corned beef‡ |
1 oz |
| Pork |
Spareribs, ground pork,
pork sausages (patty or link) |
1 oz |
| Lamb |
Patties (ground lamb) |
1 oz |
| Fish |
Any fried fish product
(unbreaded) |
1 oz |
| Cheese |
All regular cheeses, such
as American†, Blue†, Cheddar‡, Monterey Jack‡, Swiss |
1 oz |
| Other |
Luncheon meat such as
bologna, salami, pimento loaf |
1 oz |
| |
Sausage†, such as
Polish, Italian smoked |
1 oz |
| |
Knockwurst † Bratwurst‡ |
1 oz |
| |
Frankfurter †
(turkey or chicken) |
1 frank |
| |
Frankfurter † (beef,
pork, or combination) Count as One
High-Fat Meat Plus One Fat Exchange |
1 frank |
| |
Peanut butter (contains
unsaturated fat) |
1 tbsp. |
† 400 mg or more of sodium per exchange
‡ 400 or more of sodium if two or more
exchanges are eaten
|
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