Healthy Eating
Pork and Lamb Nutrifacts

1/8" fat trim
---------------
trimmed of
visible fat
PORK , 3 oz.
cooked serving		     g g mg mg g %
DV
Ground Pork,
broiled 		225 160 18 7 80 60 22 6
Shoulder, Blade Steak,
broiled		 220
---
190		 130
---
100		 14
---
11		 5
---
4		 80
---
80		 60
---
65		 22
---
23		 6
---
8
Loin, Country Style Ribs,
roasted 		280
---
210		 180
---
110		 22
---
13		 8
---
5		 80
---
80		 45
---
25		 20
---
23		 6
---
6
Loin, Rib Chop,
broiled		 220
---
190		 120
---
180		 13
---
8		 5
---
3		 70
---
70		 55
---
55		 24
---
26		 4
---
4
Center Chop, Loin,
broiled 		200
---
170		 100
---
60		 11
---
7		 4
---
3		 70
---
70		 50
---
50		 24
---
26		 4
---
4
Top Loin, Chop,
boneless, broiled		 200
---
170		 90
---
60		 10
---
7		 3
---
2		 70
---
70		 55
---
55		 25
---
26		 4
---
4
Top Loin, Roast,
boneless, roasted 		190
---
170		 90
---
60		 10
---
6		 4
---
2		 65
---
65		 40
---
40		 24
---
26		 4
---
6
Loin, Tenderloin Roast,
roasted		 150
---
140		 45
---
35		 5
---
4		 2
---
1		 65
---
65		 45
---
50		 24
---
20		 6
---
6
Loin, Sirloin Roast,
roasted 		220
---
180		 120
---
80		 14
---
9		 5
---
3		 75
---
75		 50
---
55		 23
---
25		 4
---
6
Spareribs,
braised 		250 150 17 6 85 80 23 15
LAMB, 3 oz.
cooked serving		     g g mg mg g %
DV
Shoulder, Arm Chop,
broiled 		230
---
170		 140
---
70		 15
---
8		 7
---
3		 80
---
80		 65
---
70		 21
---
24		 10
---
10
Shoulder, Blade Chop,
braised		 230
---
180		 140
---
90		 16
---
10		 6
---
3		 80
---
80		 70
---
75		 20
---
22		 8
---
8
Shank,
braised 		210
---
160		 100
---
45		 11
---
5		 5
---
2		 90
---
90		 60
---
65		 24
---
26		 10
---
10
Rib Roast,
roasted		 290
---
200		 210
---
100		 23
---
11		 10
---
4		 80
---
75		 65
---
70		 19
---
22		 8
---
8
Loin Chop,
broiled 		250
---
180		 160
---
80		 18
---
8		 7
---
3		 85
---
80		 65
---
70		 22
---
25		 10
---
10
Leg, Whole,
roasted		 210
---
160		 110
---
60		 12
---
7		 5
---
2		 80
---
75		 55
---
60		 22
---
24		 10
---
10


*Before Cooking

Not a significant source of total carbohydrate, dietary fiber, sugars, vitamin A, vitamin C, and calcium.

Serving Size: 3 oz. cooked portion, without added fat, salt, or sauces.

Developed By: Food Marketing Institute, American Dietetic Association, American Meat Institute, National-American Wholesale Grocers' Association, National Broiler Council, National Fisheries Institute, National Grocers Association, National Live Stock and Meat Board, National Turkey Federation, United Fresh Fruit and Vegetable Associate.

Reviewed By: United States Department of Agriculture

Data Source: USDA Handbook 8-5 and research conducted in cooperation with USDA.

Eating for Health

The Food Guide Pyramid* illustrates what to eat each day. It's not a rigid prescription, but a general guide that lets you choose a healthful diet that's right for you. A well balanced, healthy diet can help promote optimal growth and development in children and pregnant women, and may help prevent conditions and diseases such as obesity, heart disease, high blood pressure, stroke, diabetes, and some forms of cancer.

Eating a variety of foods is the best way to get the energy, protein, vitamins, minerals, and fiber you need. No one food can supply all the nutrients in the necessary amounts. It's the total diet over time that is important. The Food Guide Pyramid recommends two to three servings from the Meat Group, or a total of five to seven ounces each day. The Meat Group includes beef, pork, lamb, veal, poultry, seafood, eggs, nuts, and dry beans.

Focus on Fat

Following the Food Guide Pyramid will also help you keep your intake of total fat and saturated fat low. The Dietary Guidelines for Americans* recommend that all healthy people two years of age or more limit fat in their diet to 30% of total calories. But remember this recommendation refers to your overall diet, and not for any individual food that you eat. It's the balance of foods you choose that makes a healthful diet.

Pork and Lamb and Your Diet

Chicken, turkey and other poultry products provide protein and B-vitamins, as well as other essential nutrients. A serving is three ounces of boneless, cooked poultry (about the size of a deck of cards). Remove the skin from chicken and turkey before eating to further reduce fat. To keep your choices low in fat, cook poultry without added fat whenever possible - stir-fry, broil, grill, roast, braise, or cook in liquid.

*The nutrition information on this web page is based on Nutrition and Your Health: Dietary Guidelines for Americans, 1990, and the Food Guide Pyramid, 1992, US Department of Agriculture and the US Department of Health and Human Services.

How to Use the Chart

The chart lists nutrition facts for a three ounce cooked, boneless serving of the 10 most commonly consumed chicken and turkey items. Use this information to help choose and maintain a healthful diet.

The figure in the upper half of each box reflects a serving with the skin, and the figure in the lower half reflects a serving with the skin removed.

To see how these foods fit into current nutrition recommendations, compare the poultry items with the daily values for a 2,000 and 2,500 calorie diet. Your daily values may be higher or lower, depending upon your calorie needs:


Nutrient Daily values in
Diet for 2000 calories Diet for 2500 calories
Total Fat less than 65 g less than 80 g
Saturated Fat less than 20 g less than 25 g
Cholesterol less than 300 mg less than 300 mg
Sodium less than 2,400 mg less than 2,400 mg
Protein 50 g 65 g
Iron 18 g 18 g

For more information about safe handling tips for poultry, refer to the package label. For further information, contact: USDA Meat and Poultry Hotline 800-535-4555, Your Local Cooperative Extension Service Office.