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Very Lean Meat and Substitutes Exchanges List
(7 grams protein, 0-1 grams fat, 35 calories)
| Description | Amount |
| Poultry: Chicken or turkey (white meat, no skin), Cornish hen (no skin) | 1 oz |
| Fish: Fresh or frozen cod, flounder, haddock, halibut, trout, tuna fresh or canned in water | 1 oz |
| Shellfish: Clams, crab, lobster, scallops, shrimp, imitation shellfish | 1 oz |
| Game: Duck or pheasant (no skin), venison, buffalo, ostrich | 1 oz |
| Nonfat or low-fat cottage cheese | 1/4 cup |
| Fat-free cheese | 1 oz |
| Processed sandwich meats with 1g of fat or less per ounce, deli thin, shaved meats, chipped beef*, turkey ham | 1 oz |
| Egg whites | 2 |
| Egg substitutes, plain | 1/4 cup |
| Hot dogs with 1g or less fat per ounce* | 1 oz |
| Kidney (high in cholesterol) | 1 oz |
| Sausage with 1g or less fat per ounce | 1 oz |
| Dried beans, peas, lentils (cooked) ...count as one very lean meat and one starch exchange... | 1/2 cup |
* 1 gram or less fat per ounce = 400mg or more sodium per exchange.
| Dietary Exchange Table | Lean Meat Exchanges | Medium-Fat Meat Exchanges | High-Fat Meat Exchanges |
