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Lean Meat and Substitutes Exchange List
(7 grams protein, 3 grams fat, 55 calories)
| Description | Amount |
| Beef: USDA Select or Choice grades of lean beef trimmed of fat, such as: | |
| Round, sirloin, and flank steak | 1 oz |
| Tenderloin | 1 oz |
| Roast (rib, chuck, rump) | 1 oz |
| Steak (T-bone, porterhouse, cubed) | 1 oz |
| Ground round | 1 oz |
| Pork: Lean pork, such as fresh ham; canned, cured, or boiled ham; Canadian bacon*; tenderloin, center loin chop | 1 oz |
| Lamb: Roast, chop, leg | 1 oz |
| Veal: Lean chop, roast | 1 oz |
| Poultry: Chicken, turkey (dark meat, no skin), chicken (white meat with skin), domestic duck or goose (well-drained of fat, no skin) | 1 oz |
| Fish: Herring (uncreamed or smoked), salmon (fresh or canned), catfish, tuna (canned in oil, drained) | 1 oz |
| Oysters | 6 medium |
| Sardines (canned) | 2 medium |
| Game: Goose (no skin), rabbit | 1 oz |
| Cheese: 4.5%-fat Cottage cheese | 1/4 cup |
| Grated Parmesan | 2 Tbsp |
| Cheese with 3g or less fat per ounce | 1 oz |
| Other: Hot dogs with 3g or less fat per ounce* | 1.5 oz |
| Processed sandwich meat with 3g or less fat per ounce, such as turkey pastrami or kielbasa | 1 oz |
| Liver, heart (high in cholesterol) | 1 oz |
* 1g or less fat per ounce = 400mg or more sodium per exchange.
| Dietary Exchange Table | Very Lean Meat Exchanges | Medium-Fat Meat Exchanges | High-Fat Meat Exchanges |
