Fats and Food Tables Table 1: A Comparison of Saturated Fat, Total Fat, Cholesterol, Calories, and Sodium in Foods This table gives the saturated fat, total fat, cholesterol, calories, and sodium for some basic foods. Remember, there are 9 calories in each gram o fat. The foodswithin each group are ranked from low-to-high saturated fat. Choose most often the foods from the top part of each group; they are lower in saturated fat and cholesterol. The examples are meant to show the difference in fat and cholesterol in select foods. Product Saturated Fat (grams) Cholesterol (mgs) Total Fat (grams) Total Calories Sodium (mgs) Meat, Poultry, Fish, and Shellfish (3 oz., cooked) Beef (Fat trimmed to 1/8 in. unless otherwise noted) ...................................................................................................................................... Liver, beef, braised* 2 331 4 137 60 Eye of round, roasted 3 60 8 171 52 Top round, broiled 3 73 8 185 51 Top sirloin, broiled 5 77 13 204 52 Ground, extra lean, broiled medium 6 71 14 217 59 Ground, lean, broiled medium 7 74 16 231 65 Salami, cooked (3 oz. is about 4 slices, 4-in. around, 1/8 in. thick) 7 51 17 216 984 Chuck, arm pot roast, braised 8 86 19 277 52 Short loin, T-bone steak, broiled (1/4 in. trim) 9 70 18 253 52 Chuck, blade roast, braised 9 88 23 308 56 *Liver and most orgam meats are low in fat but high in cholesterol. Lamb (Fat trimmed to 1/8 in.) ...................................................................................................................................... Leg, whole, roasted 5 79 12 207 58 Loin, broiled 7 81 16 229 71 Shoulder, arm, braised 8 103 19 289 62 Pork (Fresh unless noted otherwise)(Fat trimmed to 1/4 in.) ...................................................................................................................................... Cured, ham steak, boneless, extra lean, cooked, served cold 1 39 4 105 1,080 Loin, tenderloin, roasted 2 67 5 147 47 Leg (ham), rump half, roasted 5 81 12 214 52 Cured, shoulder, arm picnic, roasted 7 49 18 238 912 Ground pork, cooked 7 80 18 252 62 Chicken ...................................................................................................................................... Chicken, roasting, light meat without skin, roasted 1 64 4 130 43 Breast, without skin (3 oz. is about 1/2) 1 72 3 140 63 Chicken roll, light meat, about 2 slices or 2 oz. 1 27 4 87 321 Drumstick, without skin (3 oz. is about 2) 2 79 5 146 81 Breast, with skin (3 oz. is about 1/2) 2 71 7 168 60 Wing, without skin (3 oz. is about 4) 2 72 7 173 78 Chicken, roasting, dark meat without skin, roasted 3 63 7 152 81 Drumstick, with skin (3 oz. is about 1 1/2) 3 77 10 184 77 Thigh, without skin (3 oz. is about 1 1/2) 3 81 9 178 75 Chicken hot dog, about 1 3 55 11 142 754 Thigh, with skin (3 oz. is about 1 1/2) 4 79 13 210 71 Wing, with skin (3 oz. is about 2 1/2) 5 71 17 247 70 Turkey ...................................................................................................................................... Breast, without skin <1 71 <1 115 44 Breast, with skin <1 77 3 130 45 Wing, without skin 1 87 3 139 66 Leg, without skin 1 101 3 135 69 Turkey roll, light meat, about 2 slices or 2 oz. 1 23 4 81 269 Leg, with skin 1 60 5 145 68 Wing, with skin 2 98 8 176 62 Ground turkey, meat and skin, cooked 3 87 11 200 90 Turkey bologna, about 2 slices or 2 oz. n/a 54 8 110 483 Turkey hot dog, about 1 n/a 59 10 125 785 Fish (baked, broiled, or microwaved) ...................................................................................................................................... Haddock <1 63 <1 95 74 Halibut <1 35 3 119 59 Bluefin tuna, fresh 1 42 5 157 43 Sockeye salmon 2 74 9 183 56 Shellfish (steamed, poached, or boiled) ...................................................................................................................................... Northern lobster <1 61 <1 83 323 Clams <1 57 2 126 95 Clams, canned, drained solids <1 57 2 126 95 Shrimp <1 167 1 85 192 Oyster 1 89 4 116 359

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