Lean Poultry Chart

For the healthy cook, poultry is the perfect meat: low in cost, cholesterol and saturated fat and high in protein. Of course, some cuts and types of poultry are considerably lower in fat than others. This chart will help you know exactly what you’re getting. Figures are for 3 ounces of cooked lean meat (no bone or fat).

Poultry Calories Fat (g.) Calories from fat
(%)
Cholesterol (mg.)
Chicken breast, broiler-fryer 142 3.1 19 73
Chicken drumsticks, broiler-fryer 151 5 30 82
Chicken wings, broiler-fryer 171 6.8 36 71
Chicken leg, broiler-fryer 181 8 40 89
Turkey, white meat 133 2.7 18 59
Turkey, dark meat 159 6.1 35 72
Duck, breast 132 2 14 153
Duck, leg 163 5 27 117
Goose 202 10.8 48 82

What you have in your mind?