Meat Exchanges

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Very Lean Meat and Substitute Exchange

+ 0 Fat Exchange

7 g Protein, 0-1 g Fat

35 Calories
Fish Tuna, whiting, cod, trout, flounder, haddock, halibut 1 oz 30 g
Shellfish Crab, lobster, clams, shrimp, scallops 1 oz 30 g
Poultry Chicken or turkey (white meat, no skin), cornish hen (no skin) 1 oz 30 g
Game Duck or pheasant (no skin), buffalo, ostrich, venison 1 oz 30 g
Cheese Fat free cheese 1 oz 30 g
Cottage Cheese Nonfat cottage cheese, low fat cottage cheese 1/4 cup 60 ml
Egg Egg whites 2 30 g
Miscellaneous Kidney, other meats (1 g fat or less) 1 oz 30 g
Legumes (add 1 starch) Beans, peas, lentils 1/2 cup
125 ml

Lean Meat and Substitute Exchange

+ 1/2 Fat Exchange

7 g Protein, 3 g Fat

55 Calories
Beef Select or Choice grades of round, ground round, sirloin, flank, tenderloin, roast (chuck, rump, rib), steak (T-bone, cubed, porterhouse) 1 oz 30 g
Pork Tenderloin, center loin chop, ham, Canadian bacon 1 oz 30 g
Poultry Chicken or turkey (dark meat, no skin), chicken (white meat with skin), domestic duck or goose (drained of fat, no skin) 1 oz 30 g
Game Rabbit, goose (no skin) 1 oz 30 g
Fish Tuna (canned in oil, drained), sardines, salmon, catfish, herring 1 oz 30 g
Shellfish Oysters 6 medium
Cheese Parmesan, other cheese (3 g fat or less) 1 oz, 2 Tbsp 30 g, 30 ml
Cottage Cheese Cottage cheese (4.5% fat) 1/4 cup 60 ml
Miscellaneous Liver, heart, other meat (3 g fat or less) 1 oz 30 g

Medium Fat Meat and Substitute Exchange

+ 1 Fat Exchange

7 g Protein, 5 g Fat

75 Calories
Beef Ground beef, Prime grades of beef (timmed of fat), prime rib, short ribs, corned beef 1 oz 30 g
Pork Top loin, chop, cutlet, Boston butt 1 oz 30 g
Poultry Chicken (dark meat, with skin), chicken (fried with skin), ground chicken, ground turkey 1 oz 30 g
Egg Whole egg 1
Fish Fried fish 1 oz 30 g
Cheese Mozzarella, feta, other cheese (3 g fat or less) 1 oz 30 g
Cheese, soft Ricotta 2 oz, 1/4 cup 60 g, 60 ml
Tofu 4 oz, 1/2 cup
115 g (125 ml)
Soy Milk 1 cup
250 ml
Tempeh 1/4 cup 60 ml
Miscellaneous Meat or sausage (5 g fat or less) 1 oz 30 g

High Fat Meat and Substitute Exchange

+ 1.5 Fat Exchanges

7 g Protein, 8 g Fat

100 Calories
Cheese Most cheeses: cheddar, monterey jack, swiss, american 1 oz 30 g
Pork Ground pork, pork sausage, spareribs 1 oz 30 g
Sausage Bratwurst, polish, italian, knockwurst, smoked 1 oz 30 g
Hot dog Turkey, chicken 1 oz 30 g
Sandwich meats Bologna, salami, pimento loaf, etc. (8 g fat or less) 1 oz 30 g
Bacon [20 slices / lb] or [44 slices / kg] 3 slices

Very High Fat Meat and Substitute Exchange

+ 2.5 Fat Exchanges

7 g Protein, 13 g Fat

145 Calories
Peanut butter 1.5 Tbsp
22 ml
Hot dog Beef, pork [10 / lb] or [22 / kg] 1

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