For the healthy cook, poultry is the perfect meat: low in cost, cholesterol and saturated fat and high in protein. Of course, some cuts and types of poultry are considerably lower in fat than others. This chart will help you know exactly what you’re getting. Figures are for 3 ounces of cooked lean meat (no bone or fat).
| Poultry | Calories | Fat (g.) | Calories from fat (%) |
Cholesterol (mg.) |
| Chicken breast, broiler-fryer | 142 | 3.1 | 19 | 73 |
| Chicken drumsticks, broiler-fryer | 151 | 5 | 30 | 82 |
| Chicken wings, broiler-fryer | 171 | 6.8 | 36 | 71 |
| Chicken leg, broiler-fryer | 181 | 8 | 40 | 89 |
| Turkey, white meat | 133 | 2.7 | 18 | 59 |
| Turkey, dark meat | 159 | 6.1 | 35 | 72 |
| Duck, breast | 132 | 2 | 14 | 153 |
| Duck, leg | 163 | 5 | 27 | 117 |
| Goose | 202 | 10.8 | 48 | 82 |
