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Smart Eating Information
begins with knowing what foods are right and smart to eat, and that begins with understanding calories and what they really mean. This website endevors to give you a healthy guide to the foods you eat.
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Meat, Beans, Eggs and Nuts
People should have between 2 and 3 servings from the meat food group each
day.
Mean and the items in this food group are excellent sources of protein,
iron and zinc.
One serving is typically:
- 3 ounces (85 grams) of cooked lean meat, poultry, or fish
- 2 to 3 eggs
- 1 cup of dry beans (like pinto, black, or navy beans)
- 2 to 3 tablespoon (30 to 45 milliliters) of peanut butter
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Please Note: All calorie values are estimates or averages.
| Food | Serving Size | Calories |
| Fish, Red Snapper, baked | 3 oz | 95 |
| Fish, Salmon, Atlantic | 3 oz | 155 |
| Fish, Salmon, Chinook | 3 oz | 100 |
| Fish, Salmon, Chum | 3 oz | 130 |
| Fish, Salmon, Sockeye | 3 oz | 185 |
| Fish, Salmon, baked | 3 oz | 150 |
| Fish, Salmon, canned, pink | 3 oz | 185 |
| Fish, Salmon, canned, red | 3 oz | 195 |
| Fish, Salmon, pink, canned | 3 oz | 120 |
| Fish, Salmon, smoked | 3 oz | 100 |
| Fish, Salmon, smoked | 3 oz | 160 |
| Fish, Sardines, canned, oil | 4 oz | 220 |
| Fish, Sardines, canned, tomato sauce | 4 oz | 220 |
| Fish, Sardines, canned, water | 4 oz | 155 |
| Fish, Sea Bass, steamed | 3 oz | 85 |
| Fish, Sea Trout, baked | 3 oz | 105 |
| Fish, Shark, batter dipped fried | 3 oz | 195 |
| Fish, Shark, raw | 3 oz | 110 |
| Fish, Skate, fried, whole | 3 oz | 150 |
| Fish, Sole, fried, no bones | 3 oz | 160 |
| Fish, Sole, steamed | 3 oz | 70 |
| Fish, Swordfish, baked | 3 oz | 130 |
| Fish, Swordfish, breaded fried | 3 oz | 205 |
| Fish, Swordfish, broiled/grilled | 3 oz | 135 |
| Fish, Trout, baked | 3 oz | 100 |
| Fish, Tuna Bluefin, baked/broiled | 3 oz | 210 |
| Fish, Tuna Skipjack, baked/broiled | 3 oz | 150 |
| Fish, Tuna, bluefin, cooked | 3 oz | 155 |
| Fish, Tuna, canned in oil | 3 oz | 160 |
| Fish, Tuna, canned in water | 3 oz | 100 |
| Fish, Tuna, canned, oil | 3 oz | 190 |
| Fish, Tuna, canned, water | 3 oz | 100 |
| Fish, Tuna, skipjack, cooked | 3 oz | 90 |
| Fish, Tuna, yellowfin, cooked | 3 oz | 120 |
| Fish, Turbot, steamed | 3 oz | 75 |
| Fish, Whitebait, fried | 3 oz | 400 |
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