MEAT WEIGHTS AND POINTS

~MEAT WEIGHTS AND UNITS~
Source: Nutrition information at www.beef.org, calories/fat grams figured as Units 4 oz raw, 3 oz cooked, all visible fat trimmed, no added fat in cooking. (calories/fat grams). Meats contain no fiber.

BEEF
(source: www.calorieking.com)
Brisket, lean (176/8.3) = 4 Units
Chuck arm roast, (278/20.8) = 7 Units
Chuck blade roast, lean (169/8.4) = 4 Units
"Cube" steak (see round steak)
Filet Mignon, lean (182/9.1) = 4 Units
Flank, lean (175/8.4) = 4 Units
New York/Club Steak, lean (161/6.2) = 4 Units
Porterhouse Steak, lean(178/8.4) = 4 Units
Rib, large end, lean (187/10.2) = 5 Units Rib,
small end, lean (173/8.3) = 4 Units
Rib, whole, lean (182/22.5) = 6 Units
Round, bottom (164/6.2) = 4 Units
Round, eye/tip (150/4.9) = 3 Units
Round, top (144/3.7) = 3 Units
"Sandwich Steak" (351/30.7) = 10 Units (not Steak Umms)
TBone Steak (168/7.3) = 4 Units
TriTip Roast (177/8.2) = 4 Units
ROASTS

7 Bone Pot Roast, 3-oz (293-22.6)= 6 points
Brisket, 3-oz (309.4/22.6)= 8 points
Boneless Rump Roast, 3-oz (170/7)= 4 points
Boneless Shoulder Roast, 3-oz (205/8)= 5 points
Boneless Round Roast, 3-oz (220/12)= 5.5 points
Bottom Round Roast, 3-oz (205/8)= 4 points
Chuck Arm Roast, 3-oz (282/20.2)= 7.5 points
Chuck Blade Roast, 3-oz (290/21)= 7.5 points
Chuck Eye Roast, 3-oz (282/23.2)= 7.5 points
Corned Beef, 3-oz (213/16.1)= 6 points
Cross Rib Pot Roast,3-oz (282/20)=7.5points
(other names)*
*-Boston Cut, 3-oz (282/20)= 7.5 points
*-English Cut 3-oz (282/20)= 7.5 points
*-Thick Rib Roast 2-oz (282/20)= 7.5 points
Eye Round Roast, 3-oz (170/7)= 4 points
Pikes Peak Roast, 3-oz (170/7)= 4 points
Prime Rib Roast, 3-oz (290/23) = 8 points
Rib Roast, large end 3-oz (300/24)= 8 points
Rib Roast, short end 3-oz (280/28)= 7.5 points
Ribeye Roast, 3-oz (280/21)= 7 points
Tenderloin Roast, 3-oz (180/8.5)= 4 points
Tri-Tip Roast, 3=oz (177/8.2)= 4.5 points

PORK
PORK (source: www.calorieking.com)
Pork, fresh leg (ham), (154/6.1) = 4 Units
Pork, loin blade chop or roast (178/9.3) = 4 Units
Pork, loin center chop (159/5.7) = 4 Units
Pork, loin, center rib (169/6.8) = 4 Units
Pork, loin, country style ribs (274/21/2) = 7 Units
(bone counts in weight)
Pork, loin, whole (225/14.2) = 6 Units
Pork, shoulder blade, boston style, roast or steak, (176/9.1) = 4
Units
Pork, shoulder, whole (168/8.1) = 4 Units
Pork, sirloin (161/6.5) = 4 Units
Pork, spareribs (154/6.1) = 4 Units (bone counts in weight)
Pork,tenderloin (136/3.9) = 3 Units
Pork, top loin (160/6) = 4 Units
Source: Nutrition information at www.beef.org, calories/fat grams figured as Units 4 oz raw, 3 oz cooked, all visible fat trimmed, no added fat in cooking.(calories/fat grams).
Meats contain no fiber.

GROUND MEATS
(sources: various including beef.org, porkpeople.com,foodcount.com)
4 oz raw, 3 oz cooked, all visible fat trimmed, no added fat in
cooking.(calories/fat grams).
Meats contain no fiber.

Beef, 73% lean (248/16) = 6 Units
Beef, 80% lean (235/14) = 6 Units
Beef, 85% lean (213/12) = 5 Units
Beef, 90% lean (173/9) = 4 Units
Beef, 95% lean (139/5) = 3 Units
Turkey, regular grind (200/11) = 5 Units
Turkey, breast only grind (115/1) = 2 Units
Chicken, breast only grind (140/3) = 3 Units
Pork, regular grind (250/18) = 6 Units

LAMB
source: giantfood.com)
Shoulder arm chop (230/8) = 5 Units
Shoulder blade chop (230/10) = 5 Units
Shank (210/5) = 5 Units
Rib roast (290/11) = 7 Units
Loin chop (250/8) = 6 Units
Leg (210/7) = 5 Units

POULTRY (source: www.ohiopoultry.org, www.foodcount.com)
Chicken, boneless skinless breast (125/1.4) = 3 Units
Chicken, drumstick, no skin (130/4.0) = 3 Units
Chicken, thigh, no skin (150/7.0) = 4 Units
Chicken, wing, no skin (150/6.0) = 4 Units

TURKEY

Turkey, breast meat (180/3) = 4 Units
Turkey, wing (200/3) = 4 Units
Turkey, drumstick (170/4) = 4 Units
Turkey, thigh (160/5) = 4 Units
Cornish Hen (85/2.5) = 2 Units Duck (w/o skin) (90/5) = 2 Units
3 ounce servings cooked weight.
Chicken breast 140 cal. 3.0g fat Pts. 3
Chicken leg 162 cal. 7.2g fat Pts. 4
Chicken thigh 178 cal. 9.3g fat Pts. 5

~FISH ONE UNIT PER SERVING~

-Anchovies, 6 (3/4 oz) or 1 tsp paste
-Clams, cooked, 1/2 cup (2 oz)
-Crabmeat, cooked, 1/2 cup (2 oz)
-Crayfish, cooked, 1/2 cup, (2 oz)
-Fresh, flaked, 1/2 cup
-Gefilte fish, 1 piece (1 1/2 oz)
-Lobster meat, cooked, 1/2 cup (2 oz)
-Mussels, cooked, 1/2 cup (2 oz)
-Oysters, cooked, 1/2 cup (2 oz)
-Salmon, smoked, 1 oz
Scallops, cooked, 1/2 cup (2 oz)
-Sashimi, 4 pieces (except salmon or mackerel)
-Shrimp, cooked, 1/2 cup (2 oz)
-Smelt, cooked, (1 oz)
-Sushi, maki (vegetables & rice rolled in seaweed), 4 pieces
-Whitefish, smoked, (2 oz)
SEAFOOD
Fish name (calories/fat grams) Units source: simplyseafood.com
Note: fish counts based on 3.5 oz portion cooked) Add Units for any fats or oils used in cooking.
FISH
American Red Snapper (100/1.3) 2 Units
Arctic Char (182/7.9) 4 Units
Bluefish (124/4) 3 Units
Catfish (135/8) 3 Units
Chilean Sea Bass (234/19) 6 Units
Cod (82/0.7) 2 Units
Mahi Mahi (118/1.0) 2 Units
Monkfish (97/2) 2 Units
Pacific Halibut (110/2.3) 2 Units
Salmon (180/2.5) = 4 Units
Skate (95/1) 2 Units
Swordfish (155/1) 3 Units
Tilapia (82/0.9) 2 Units
Yellowfin Tuna (108/1) 2 Units

SHELLFISH (shelled, meat only)
Lobster (90/1) = 2 Units
Black Tiger Shrimp (90/2) = 2 Units
Crab, Blue (86/1.5) = 2 Units
Crab, King (82/1.3) = 2 Units
Crab, Snow (95/1.3) = 2 Units
Crawfish (77/1) = 2 Units
Langostinos (72/1) = 2 Units
Rock Shrimp (119/2) = 3 Units
Mussels (86/2.2) = 2 Units
Oysters (81/2.3) = 2 Units
Scallops (88/0.8) = 2 Units
Squid (92/1.4) = 2 Units
Langostinos (72/1) = 2 Units
Rock Shrimp (119/2) = 3 Units
Mussels (86/2.2) = 2 Units
Oysters (81/2.3) = 2 Units
Scallops (88/0.8) = 2 Units
Squid (92/1.4) = 2 Units

PopCorn Units
A whole bag is only 4 Units
Orville Reddinbacher 94% Fat Free Butter Popcorn 1 Cup 0
2 Cups 0.5
3 Cups 1
4 Cups 1
5 Cups 1.5
6 Cups 2
7 Cups 2
8 Cups 2.5
9 Cups 2.5
10 Cups 3
11 Cups 3.5
12 Cups 3.5
13 Cups 4
14 Cups 4