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How Much is One Ounce of Meat?


1 ounce of meat

  • the size of a small matchbook cover (yes, that small!)

  • 1/4 cup tuna or ground beef

  • 1/2 small chicken leg or thigh

  • 1 slice of sandwich size meat

  • 1 oz. of cooked, diced meat: fill measuring cup just below the 2 ounce mark.

Substitutes for 1 ounce of meat

  • 1/2 cup cooked lentils, peas or soup beans

  • 1 egg

  • 1/4 cup egg substitute

  • 1/3 cup nuts

  • 4 ounces tofu

  • 1 ounce hard cheese (about 1 3/4 tablespoons)

2 ounces of meat

  • 1/2 cup tuna or ground beef

  • 1 small chicken leg or thigh

  • 2 slices of sandwich size meat

  • 2 oz. of cooked, diced meat: fill measuring cup just below the 3 ounce mark.

3 ounces of meat

  • 3 oz. of cooked, diced meat: fill measuring cup just below the 5 ounce mark.

4 ounces of meat

  • 4 oz. of cooked, diced meat: fill measuring cup just below the 6.5 ounce mark.

Leanest Cuts

Fish (unbreaded)
Chicken Breast
Turkey Breast
Ground Chicken Breast
Ground Turkey Breast
Pork Tenderloin
Pork Loin Roast or Sirloin Chops
Fat Free Hot Dogs
Beef Eye of Round Roast
Beef Top Round Steak
Bottom Round Roast
Top Sirloin Steak
Deer Meat

Medium Fat

Chicken, Dark Meat from Thighs or Wings
Turkey, Dark Meat from Thighs or Wings
Beef, Ground Sirloin
Ground Beef, 95% lean
Beef Chuck Shoulder Roast
Beef Top Round
Beef Tenderloin
Flank Steak (Beef)
Round Steak

High Fat, High Cholesterol

Ground Beef (less than 95% lean)
Ribs (Beef or Pork)
Chicken - Any cut that includes skin and fat
Ground Chicken
Ground Turkey
Short Loin (Beef or Pork)
Beef Brisket
Sausage
Bacon
Bologna, Pepperoni, Salami
Spam®, Vienna Sauages
Regular Hot Dogs





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