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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)
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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.
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4 ounces of meat

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