ANIMAL PRODUCTS – THE SATURATED FAT
Meats and meat products that are high in saturated fats can raise your LDL-cholesterol levels, which can leaded to blocked arteries and heart disease. Animal products below are grouped from those lowest in saturated fat to highest. Make your choices heart-healthy ones (less than 3g saturated fat per serving)!
|
|
Serving |
Saturated fat in grams |
Total fat in grams |
Calories per serving |
|
< 1 gram saturated sat fat |
|
|
|
|
|
Egg white |
1 large egg |
0 |
0 |
17 |
|
Cod, baked |
3oz |
.1 |
1 |
89 |
|
Lobster |
3oz |
.1 |
.5 |
83 |
|
Flounder, baked |
3oz |
.3 |
1.5 |
99 |
|
Milk, skim (nonfat) |
1 cup |
.3 |
0.5 |
86 |
|
Oysters, raw |
6 medium |
.7 |
2.0 |
57 |
|
Buffalo meat, top sirloin, trimmed |
3oz |
.75 |
2.0 |
96 |
|
Buffalo meat, roasted, cooked |
3oz |
.8 |
2.0 |
122 |
|
Chicken breast, meat only, roasted |
½ breast |
.8 |
4.0 |
218 |
|
Turkey, light meat, roasted |
3oz |
.8 |
3.0 |
132 |
|
1 – 2.9 grams saturated fat |
|
|
|
|
|
Chicken thigh meat only, roasted |
3oz |
1.6 |
6.0 |
109 |
|
Egg, hard boiled |
1 large egg |
1.6 |
6.0 |
78 |
|
Chicken drumstick, skin, pan fried |
1 drumstick |
1.8 |
7.0 |
120 |
|
Lamb, leg, trimmed & baked |
3oz |
2.0 |
14.0 |
219 |
|
Rainbow trout |
3oz |
2.0 |
6.0 |
144 |
|
Salmon, baked |
3oz |
2.0 |
9.0 |
184 |
|
Turkey ground lean, The Turkey Store |
4oz |
2.0 |
8.0 |
160 |
|
Turkey, dark meat, roasted |
3oz |
2.0 |
6.0 |
157 |
|
Veal, cutlets |
3oz |
2.0 |
4.0 |
140 |
|
Veal, braised |
3oz |
2.1 |
5.0 |
179 |
|
Beef eye of round, trimmed |
3oz |
2.4 |
4.0 |
143 |
|
Beef, top sirloin, trimmed |
3oz |
2.4 |
6.0 |
166 |
|
Beef bottom round, trimmed |
3oz |
2.5 |
7.0 |
178 |
|
Chicken breast, with skin, pan fried |
½ breast |
2.5 |
9.0 |
364 |
|
3 to 4.9 grams saturated fat |
|
|
|
|
|
Cheese, cream cheese |
1 Tbsp |
3.0 |
5.0 |
51 |
|
Lamb, loin, lean & fat, trimmed |
3oz |
3.0 |
20.0 |
269 |
|
Milk, 2% |
1 cup |
3.0 |
5.0 |
142 |
|
Pork chops, lean only, broiled |
3oz |
3.0 |
7.0 |
172 |
|
Turkey patty |
1 patty |
3.0 |
11.0 |
193 |
|
Beef eye of round, untrimmed |
3oz |
4.0 |
11.0 |
195 |
|
Beef ribs, trimmed, roasted |
3oz |
4.0 |
11.0 |
195 |
|
Cheese food, processed |
1oz |
4.0 |
7.0 |
82 |
|
Cheese, mozzarella |
1oz |
4.0 |
6.0 |
80 |
|
Chicken ground, Purdue |
3oz |
4.0 |
11.0 |
170 |
|
Pork chops, untrimmed, broiled |
3oz |
4.0 |
11.0 |
204 |
|
5 to 7 grams saturated fat |
|
|
|
|
|
Beef, top sirloin, untrimmed |
3oz |
5.0 |
13.0 |
219 |
|
Cheese, Swiss |
1oz |
5.0 |
8.0 |
107 |
|
Corned beef |
3oz |
5.0 |
13.0 |
213 |
|
Pork roast, untrimmed |
3oz |
5.0 |
13.0 |
217 |
|
Turkey Sausage, Italian, Shelton |
1 link |
5.0 |
15.0 |
170 |
|
Beef bottom round, untrimmed |
3oz |
6.0 |
14.5 |
234 |
|
Beef, ground lean, broiled |
3oz |
6.0 |
16.0 |
218 |
|
Beef, ground extra lean, broiled |
3oz |
6.0 |
14.0 |
231 |
|
Cheese, cheddar |
1oz |
6.0 |
9.0 |
114 |
|
Ham, baked |
3oz |
6.0 |
15.0 |
232 |
|
Lamb, leg, untrimmed baked |
3oz |
6.0 |
7.0 |
162 |
|
> 7 grams saturated fat |
|
|
|
|
|
Butter |
1 Tbsp |
7.0 |
11.0 |
100 |
|
Lamb, loin, lean, trimmed |
3oz |
9.0 |
8.5 |
182 |
|
Beef ribs, untrimmed, roasted |
3oz |
10.0 |
25.0 |
304 |
|
Pork ribs, untrimmed |
3oz |
10.0 |
26.0 |
337 |
Reference: USDA Handbook 8, Release 14 and manufacturers