| Food |
U.S. Serving Size |
Metric Serving Size |
| American cheese, fat-free |
1 1/2 slices or 1 ounce |
1 1/2 slices or 31.5 grams |
| American cheese, low-fat |
1 1/2 slices or 1 ounce |
1 1/2 slices or 31.5 grams |
| beef chuck or pot roast, lean only, cooked |
1 ounce |
30 grams |
| beef cubed steak |
1 ounce |
30 grams |
| beef flank steak, cooked |
1 ounce |
30 grams |
| beef hamburger patty, ground round, 90% lean, broiled |
1 ounce |
30 grams |
| beef heart, cooked |
1 ounce |
30 grams |
| beef liver, pan fried |
1 ounce |
30 grams |
| beef porterhouse steak, lean, broiled |
1 ounce |
30 grams |
| beef rib roast, lean only, roasted |
1 ounce |
30 grams |
| beef round steak, lean only, cooked |
1 ounce |
30 grams |
| beef rump roast, cooked |
1 ounce |
30 grams |
| beef sirloin, lean only, cooked |
1 ounce |
30 grams |
| beef T-bone steak, lean, broiled |
1 ounce |
30 grams |
| beef tenderloin, broiled |
1 ounce |
30 grams |
| beef, deli meat, thin sliced |
1 1/2 ounces |
45 grams |
| buffalo roasted |
1 ounce |
30 grams |
| Canadian bacon, pork, grilled |
1 ounce |
30 grams |
| catfish, cooked |
1 ounce |
30 grams |
| cheddar cheese, fat-free |
1 ounce |
30 grams |
| cheese product (Velveeta Light) |
1 ounce |
30 grams |
| chicken breast, meat only, roasted |
1 ounce |
30 grams |
| chicken dark meat, meat only, roasted |
1 ounce |
30 grams |
| chicken liver, cooked |
1 ounce |
30 grams |
| chicken roll deli, light |
1 1/2 ounces |
40 grams |
| chipped beef, dried |
1 ounce |
30 grams |
| clams, canned |
1 ounce |
30 grams |
| clams, raw |
2 ounces or 3 large or 4 medium or 6 small |
56.1 grams or 3 large or 4 medium or 6 small |
| clams, raw, cooked |
1 ounce |
30 grams |
| cod fish cooked |
1 ounce |
30 grams |
| Cornish game hen, skinless, cooked |
1 ounce |
30 grams |
| cottage cheese creamed |
1/4 cup |
56.3 grams or 60 milliliters |
| cottage cheese, low-fat or 1% |
1/4 cup |
56.5 grams or 60 milliliters |
| cottage cheese, non-fat |
1/4 cup |
56.5 grams or 60 milliliters |
| crab, blue, cooked |
1 ounce |
30 grams |
| duck bird, skinless, roasted |
1 ounce |
30 grams |
| egg substitute (Egg Beaters) |
1/4 cup |
62.8 grams or 60 milliliters |
| egg white |
2 |
2 |
| feta cheese, plain, fat-free |
1 ounce |
30 grams |
| flounder or sole, cooked |
1 ounce |
30 grams |
| frankfurter or hot dog (3 grams fat/ounce) |
1 hot dog |
1 hot dog or 57 grams |
| goose bird, skinless, roasted |
1 ounce |
30 grams |
| haddock fish, cooked |
1 ounce |
30 grams |
| halibut fish, cooked |
1 ounce |
30 grams |
| ham, boiled, lean, deli |
1 ounce |
30 grams |
| ham, boneless, lean, roasted |
1 ounce |
30 grams |
| ham, canned, cooked |
1 oucne |
30 grams |
| ham, extra lean (95% fat-free) |
1 ounce |
30 grams |
| ham, turkey, low-fat |
1 ounce |
30 grams |
| ham, whole, lean only, roasted |
1 oucne |
30 grams |
| herring fish, smoked |
1 ounce |
30 grams |
| kielbasa sausage, turkey, low-fat |
1 oucne |
30 grams |
| lamb chop or roast, loin, lean only, cooked |
1 ounce |
30 grams |
| lamb leg, sirloin, lean only, roast |
1 ounce |
30 grams |
| lobster, steamed |
1 ounce |
30 grams |
| mussles, blue, cooked |
1 ounce |
30 grams |
| orange roughy fish, cooked |
1 ounce |
30 grams |
| ostrich, cooked |
1 ounce |
30 grams |
| oysters, Eastern, raw |
7 medium or 3 1/2 ounces |
98 grams |
| pastrami, turkey, low fat |
1 ounce |
30 grams |
| pork chop, cooked |
1 ounce |
30 grams |
| pork loin, whole, lean only, roasted |
1 ounce |
30 grams |
| pork tenderloin, cooked |
1 ounce |
30 grams |
| rabbit, cooked |
1 ounce |
30 grams |
| ricotta cheese, fat-free |
1/4 cup |
62 grams or 60 milliliters |
| salmon, canned |
1 oucne |
30 grams |
| salmon, fresh, broiled or baked |
1 ounce |
30 grams |
| salmon, lox |
1 ounce |
30 grams |
| salmon, pink, raw |
1 ounce |
30 grams |
| sardines, packed in oil, drained |
2 small |
2 small or 24 grams |
| sausage, smoked, low-fat |
1 ounce |
30 grams |
| scallops, raw, steamed |
1 ounce |
30 grams |
| shellfish, imitation |
1 ounce |
30 grams |
| shrimp, canned |
1 1/2 oucnes |
42.5 grams |
| shrimp, fresh, cooked |
1 ounce |
30 grams |
| Swiss cheese, fat-free |
1 ounce |
30 grams |
| tilapia fish, cooked |
1 ounce |
30 grams |
| trout fish, cooked |
1 ounce |
30 grams |
| tuna, canned in oil, drained |
1 ounce |
30 grams |
| tuna, light, canned in water |
1 ounce |
30 grams |
| tuna, raw, cooked |
1 ounce |
30 grams |
| turkey breast meat |
1 1/2 ounces |
45 grams |
| turkey breast, skinless, roasted |
1 ounce |
30 grams |
| turkey roll, light and dark meat |
1 1/2 ounces |
42.5 grams |
| turkey, light meat, roasted |
1 ounce |
30 grams |
| veal chop, cooked |
1 ounce |
30 grams |
| veal, loin, lean only, roasted |
1 ounce |
30 grams |
| venison, deer, roast |
1 ounce |
30 grams |
