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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 |
| Beef, Chuck, rib roast/steaks, lean & fat | 3 oz | 365 |
| Beef, Chuck, rib roast/steaks, lean only | 3 oz | 190 |
| Beef, Chuck, stewing meat, lean & fat | 3 oz | 280 |
| Beef, Chuck, stewing meat, lean only | 3 oz | 185 |
| Beef, Corned Beef, cooked | 3 oz | 315 |
| Beef, Ground Beef, 10% fat, cooked | 3 oz | 190 |
| Beef, Ground Beef, 15% fat, cooked | 3 oz | 225 |
| Beef, London Broil, lean only | 3 oz | 170 |
| Beef, Rib Eye, lean & fat, broiled | 3 oz | 250 |
| Beef, Rib Eye, lean only, broiled | 3 oz | 195 |
| Beef, Rib broiled, lean & fat | 3 oz | 315 |
| Beef, Rib broiled, lean only | 3 oz | 200 |
| Beef, Rib roasted, lean & fat | 3 oz | 330 |
| Beef, Rib roasted, lean only | 3 oz | 210 |
| Beef, Roast beef, lean & fat | 3 oz | 210 |
| Beef, Round, Eye of, lean & fat, roasted | 3 oz | 205 |
| Beef, Round, Eye of, lean only, roasted | 3 oz | 150 |
| Beef, Round, Top, lean & fat, broiled | 3 oz | 155 |
| Beef, Round, Top, lean only, broiled | 3 oz | 155 |
| Beef, Rump Roast, lean & fat | 3 oz | 285 |
| Beef, Rump Roast, lean only | 3 oz | 170 |
| Beef, Steak, lean & fat | 3 oz | 230 |
| Beef, Steak, lean only | 3 oz | 170 |
| Beef, Top Loin, lean & fat, broiled | 3 oz | 250 |
| Beef, Top Loin, lean only, broiled | 3 oz | 180 |
| Beef, Veal Chop, lean only | 3 oz | 80 |
| Beef, Veal Cutlet, lean & fat, broiled/baked | 3 oz | 180 |
| Beef, Veal Cutlet, lean only, broiled/baked | 3 oz | 140 |
| Beef, Veal Liver, fried | 3 oz | 225 |
| Beef, Veal Loin, broiled/baked | 3 oz | 200 |
| Beef, Veal Rib Roast | 3 oz | 230 |
| Beef, Veal Sweetbreads, baked | 3 oz | 145 |
| Bison Steak | 3 oz | 105 |
| Bison Steak, lean only | 3 oz | 105 |
| Boar, wild, roasted | 3 oz | 140 |
| Buffalo Steak | 3 oz | 90 |
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