Meat Exchanges

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 (trimmed 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, pimiento 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