High-Fat Meat Group: Exchanges and Cooked Weight

Meat (fatty) Group

28.35 g

Calculation basis: The basis is a historical high-fat meat exchange: about 28.35 g cooked edible meat, estimated at 100 kcal, 7 g protein and 8 g fat. Scaling it to 100 g does not establish the composition of every fatty cut.

Calculated from the 100 g values. — means unknown, not zero. ~ indicates an estimated serving weight.

100kcal

Carbohydrate0 g 0%

Protein7 g 28%

Fat8 g 72%

Meat (fatty) Group Nutrition Values

Nutrients	100 g	1 One historical high-fat meat exchange (28.35 g)
Calories(kcal)	353	100
Carbohydrate (g)	0	0
Protein (g)	24.69	7
Fat (g)	28.22	8

Values are calculated from a 100 g basis. The product, recipe and serving amount can change the result. See the food-specific notes below for the reference used.

Dietitian's Tips for Consuming Meat (fatty) Group

The high-fat meat group is a food-exchange category, not an analysis of one species or cut. In the historical system used here, one exchange of about 28.35 g cooked edible meat is assigned 100 kcal, 7 g protein and 8 g fat.

Increasing the serving

Two exchanges represent about 56.7 g, 200 kcal, 14 g protein and 16 g fat. Three represent about 85.05 g, 300 kcal, 21 g protein and 24 g fat. The page’s 100 g calculation scales the same average; it is not the actual label for any particular rib-eye, mince or sausage.

Fat in the meat versus added fat

The 8 g fat allowance belongs to the exchange category. It does not establish that extra frying oil or a sauce served alongside is included. Conversely, when a specific prepared product’s own panel already includes its recipe fat, that fat should not be counted twice.

The weighing explanation for raw beef with its edible fat treats the actual cut and weighing stage separately. This historical group’s 100 kcal exchange should not automatically be assigned to a slice of that raw meat.

Similar protein averages, different energy

The lean category in the same list also uses 7 g protein, but assigns 55 kcal and 3 g fat. The exchange system makes that distinction visible. How many exchanges belong in a person’s meal plan is a separate question; these examples are calculations, not an intake recommendation.

Source note

The basis is the historical meat-exchange table in Lane Community College’s IMPAC archive and the University of Arkansas guide. It uses cooked edible weight without bones; no fixed yield from raw meat was inferred. This group estimate cannot establish the salt or carbohydrate content of a processed meat product.