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Published by Saura ·

Meat and poultry nutrition: compare foods and portions

Compare specific meat and poultry cuts with their raw preparation state and fat assumptions visible. A bone-in purchase weight, a raw edible weight and a cooked serving weight are different quantities.

Quick answer

These references describe raw edible meat. The lamb roast record is a cut intended for roasting, rather than an already-cooked serving. Chicken leg and thigh includes skin, and the pork chop includes a thick fat layer. Choose a matching cut and preparation when using the values.

Read the preparation before comparing

These references describe raw edible meat. The lamb roast record is a cut intended for roasting, rather than an already-cooked serving. Chicken leg and thigh includes skin, and the pork chop includes a thick fat layer. Choose a matching cut and preparation when using the values.

The source is Fineli Release 20.0. The table reports available carbohydrate separately from fiber, rather than US Total Carbohydrate. The values are representative and rounded; use a specific package label when it better matches your food.

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Meat and poultry: representative edible portions per 100 g
FoodPreparationEnergyProteinAvailable carbsFiber
Chicken thigh and legraw chicken leg and thigh with skin, edible portion210 kcal18.1 g0 g0 g
Turkey breastraw turkey breast122 kcal25.6 g0 g0 g
Pork tenderloinraw boneless pork tenderloin, 4.5% fat reference125 kcal21 g0 g0 g
Pork chopsraw pork chop with a thick fat layer, edible portion253 kcal18 g0 g0 g
Beef sirloinraw beef sirloin129 kcal22.9 g0 g0 g
Beef roundraw beef round113 kcal21.6 g0 g0 g
Lamb roastraw lamb cut for roasting188 kcal19.1 g0 g0 g
Beef brisketraw beef brisket153 kcal19.9 g0 g0 g
Pork shoulderraw pork shoulder215 kcal18.8 g0 g0 g
Ground chickenraw ground chicken113 kcal19.3 g0 g0 g

Open a food profile

Each profile includes an example portion, the exact source record, food-specific weighing notes and meal ideas.

Use meat and poultry in a meal

Build a complete dish around the cut you use, with vegetables and a grain, bread, beans or potatoes. Count marinade, breading, oil and gravy. Cook meat and poultry safely; raw composition records are an accounting basis, not ready-to-eat instructions.

Make your estimate easier to review

Write down whether the amount is raw, cooked, drained or edible weight. Keep additions such as oil, cheese and sauce with the meal. For a mixed recipe, total the ingredients and divide by the finished yield or reasonably equal servings.

Nutrition values and photo results are estimates. Check ingredients and portions before saving a meal.

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Frequently asked questions

Are the amounts in this table recommended portions?

No. The comparison uses 100 g edible weights. Each individual profile also scales an example serving, which illustrates the arithmetic rather than prescribing an amount to eat.

Why might my label differ from this table?

The exact variety, product, preparation, water content and labelling convention can differ. Use a current product label for the packaged food you actually eat.

Sources and method