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Every day, more and more people all across
the nation are joining the ranks of healthy eaters. The good
news is - poultry makes it easy! Both chicken and turkey are
excellent sources of protein and lower in calories, fat and
cholesterol than many other protein choices.
Better still, chicken
and turkey lend themselves to "light cooking." They
can be combined with healthy ingredients (such as fruits and
vegetables) for unique and tasty dishes. And the variety is
endless. Of course, turkey and chicken are moist and delicious
simply sprinkled with spices and roasted. Did you know - as
long as you eat your poultry without the skin, it makes no
difference fat- and calorie-wise whether it was cooked with
the skin on or off!
The following chart compares chicken
and turkey to other options. If you're looking for a delicious
route to great nutrition, you make the call!
|
| 3
oz. cooked portion without added fat, salt or spices |
| |
|
Calories |
Calories
from Fat |
Total Fat
g |
Saturated
Fat
g |
Cholesterol
mg |
Sodium
mg |
Protien
g |
Iron
%D.V. |
| Chicken
(skinless) |
| |
Breast,
baked |
120 |
15 |
1.5 |
.5 |
70 |
65 |
24 |
4 |
| |
Wing,
baked |
150 |
50 |
6 |
1.5 |
70 |
80 |
23 |
6 |
| |
Drumstick,
baked |
130 |
35 |
4 |
1 |
80 |
80 |
23 |
6 |
| |
Thigh,
baked |
150 |
60 |
7 |
2 |
80 |
75 |
21 |
6 |
| Turkey
(skinless) |
| |
Breast,
baked |
120 |
10 |
1 |
0 |
55 |
45 |
26 |
8 |
| |
Wing,
baked |
140 |
25 |
3 |
1 |
60 |
75 |
26 |
8 |
| |
Drumstick,
baked |
140 |
40 |
4 |
1 |
65 |
80 |
24 |
15 |
| |
Thigh,
baked |
140 |
40 |
5 |
1.5 |
65 |
70 |
23 |
15 |
| Beef
|
|
|
Ground (17% fat), broiled
|
230
|
120
|
13
|
5
|
85
|
70
|
24
|
15
|
| (Following
Cuts trimmed of all visible fat) |
|
|
Sirloin Steak, broiled
|
170
|
60
|
6
|
2
|
75
|
55
|
26
|
15
|
|
|
Tenderloin Steak, broiled
|
180
|
80
|
9
|
3
|
70
|
55
|
24
|
15
|
|
|
Rib Roast, roasted
|
200
|
100
|
11
|
4
|
70
|
60
|
23
|
15
|
|
|
Chuck Roast (blade), braised
|
210
|
100
|
11
|
4
|
90
|
60
|
26
|
15
|
| Pork
|
|
|
Spareribs, braised
|
340
|
230
|
26
|
9
|
105
|
80
|
25
|
8
|
| (Following
Cuts trimmed of all visible fat) |
|
|
Loin Rib Chop, broiled
|
190
|
80
|
8
|
3
|
70
|
55
|
26
|
4
|
|
|
Sirloin Roast, roasted
|
180
|
80
|
9
|
3
|
75
|
55
|
25
|
6
|
|
Lamb (Trimmed of all visible
fat)
|
|
|
Loin Chop, broiled
|
180
|
80
|
8
|
3
|
80
|
70
|
25
|
10
|
|
|
Leg (whole), roasted
|
160
|
60
|
7
|
2
|
75
|
60
|
24
|
10
|
|
|
