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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