Calories % Calories Total Fat Saturated Fat Cholesterol Foo d an d Fat

from Fat (grams) (grams) (milligrams)

Dairy Products (1 cup)
Co nte nt
Whole milk 150 48 8.0 5.6 35
2% milk 121 35 4.7 2.9 18 Cardiac Rehab
1% milk 102 23 2.6 1.6 10
Skim milk 86 4 0.4 0.3 4
Buttermilk 99 20 2.2 1.3 9
Chocolate milk 208 37 8.5 — —
Yogurt (plain) 139 48 7.4 4.8 29
Yogurt (low fat) 144 21 3.5 2.3 14
Yogurt (with fruit) 225 10 2.6 — —
Yogurt (skim) 127 3 0.4 0.3 4
Ice cream 269 48 14.3 8.9 59
Ice cream (rich) 349 61 23.7 14.7 88

Snacks (1 ounce)
Potato chips 153 58 9.8 2.6 0
Corn chips 153 52 8.8 1.6 —
Pretzels 111 8 1.0 0.5 0
Popcorn (1 cup, plain) 54 12 0.7 0.3 0
Peanuts (dry roasted) 170 74 14.0 0.9 0

Desserts and Sweets

Angel food cake 161 0 0.1 0 0
Brownie 241 35 9.7 4.6 54
Cheesecake 300 49 16.3 8.9 30
Chocolate-chip cookie (2) 120 45 6.0 0.9 4
Granola bar 109 35 4.2 — —
Hershey bar (1 ounce) 160 53 9.4 7.0 10
Pie (cherry) 418 39 18.1 6.3 4
Pie (apple) 282 38 11.9 4.2 4

Asante is a community-supported organization. To support the work we do

at Rogue Valley Medical Center or Three Rivers Community Hospital, to honor someone,
or to learn about planned gifts, contact the Foundation
in Medford at (541) 789-5025, in Grants Pass at (541) 472-7300,
or online at www.asante.org/giving.htm.

Cardiac Rehabilitation
2825 East Barne Road, Medford, OR 97504 • (541) 789-4466 • wwwrvmcorg
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Nopartofthispublicationmaybereproducedinanyformexceptbypriorwrienpermission
 CARD

Fat Content of Common Foods Calories % Calories Total Fat Saturated Fat Cholesterol
Use this chart as a guide in planning meals. It is not meant to be a substitute for from Fat (grams) (grams) (milligrams)
reading labels, however, as the fat content of products may change. Chicken (3 ounces)
Fried (with skin) 269 50 14.9 4.1 90
Your fat limit per day is _______________ grams.
Fried (no skin) 219 38 9.1 2.5 94
Your total saturated fat per day is _______________ grams. Roasted with skin
White meat 222 44 10.9 3.3 87
Calories % Calories Total Fat Saturated Fat Cholesterol
from Fat (grams) (grams) (milligrams) Dark meat 253 56 15.8 4.4 91
Condiments and Roasted without skin
Spreads (1 tablespoon) White meat 173 23 4.5 3.1 84
Butter 108 100 12.2 7.6 33 Dark meat 205 43 9.7 2.7 93
Margarine 102 100 11.4 2.1 0 Livers 157 32 5.5 1.8 631
Mayonnaise 99 100 11.0 1.6 8
Peanut butter 95 78 8.2 1.4 0 Turkey (ounces)
Sour cream 26 87 2.5 1.6 5 White meat (no skin) 157 18 3.2 1.0 69
Dark meat (no skin) 187 35 7.2 2.4 85
Pork (3 ounces)
Chop 357 65 25.6 8.6 86 Fish and Shellfish
Ham 254 33 9.4 3.0 45 (3 ounces)
Loin 271 68 20.7 7.5 77 Crab (fresh) 81 13 1.2 0.1 45
Extralean 204 52 11.8 4.1 77
Clams (steamed) 126 13 1.8 0.3 57
Ribs 396 80 35.0 11.0 82
Cod (broiled) 90 6 0.6 0.3 47
Bacon (3 slices) 105 80 9.3 3.3 15
Halibut (broiled) 120 18 2.4 0.3 36
Canadian bacon (1 slice) 40 47 2.0 0.6 12
Lobster 84 6 0.6 — 60
Beef (3 ounces) Oysters 91 22 2.2 0.5 47
Hamburger 224 58 14.5 7.6 88 Oysters (fried) 239 52 13.9 2.7 69
Extralean 140 22 3.4 2.5 71 Salmon (baked) 156 36 6.3 1.2 42
Meatloaf 160 43 7.6 — — Salmon (canned) 177 49 9.6 1.5 120
Prime rib 330 77 28.2 11.7 70 Scallops (steamed) 112 11 1.4 0.2 166
Eye of round 156 34 5.9 2.4 56 Scallops (fried) 194 49 10.5 2.4 57
Veal 184 46 9.4 4.0 84 Shrimp 84 10 0.9 0.2 166
Calf liver 261 46 13.2 2.2 438 Shrimp (fried) 225 43 10.8 1.8 150
Lamb (3 ounces) Sole (baked) 99 11 1.2 0.3 57
Chop 287 56 17.9 8.4 85 Tuna (canned in oil) 159 39 6.9 0.3 27
Extralean 184 42 8.6 3.0 81 Tuna (canned in water) 117 16 2.1 0.6 36

Miscellaneous Meats Cheese (1 ounce)

Bologna (beef ) (1 ounce) 72 81 6.5 2.7 13 Cheddar 114 74 9.4 6.0 30
Bologna (turkey) (1 ounce) 60 68 4.5 1.4 20 Feta 75 72 6.0 — —
Frankfurter (1.5 ounces) 145 82 13.2 5.4 22 Mozzarella 80 69 6.1 4.4 25
Frankfurter (turkey) 100 73 8.1 2.7 39 American (lite) 52 38 2.2 1.3 10

Egg (1 large) 79 64 5.6 1.7 274