Poultry, Fish, Pork & Wild Game

If you have an item you would like to see added to this list please email me with the name of the product and the nutritional info including cal/fat/fiber/carbs. I would be more than happy to place it on this page.

The Points are figured with the cooked weight except when noted!

Fish/Seafood

  • Abalone, cooked, 3 oz (2)
  • Anchovies, 6 (or 3 tsp paste), 3/4 oz (1)
  • Bass, striped, cooked, 1 fillet, 6 oz (4)
  • Bluefish, cooked, 1 fillet, 6 oz (4)
  • Catfish, cooked, 1 fillet, 6 oz (4)
  • Caviar, or any type of fish roe, 2 tbsp, 1 oz (2) - store-bought caviar spread, 2 tbsp, 1 oz (3)
  • Clams
    • Baked, homemade, 6 (8)
    • Canned, 1/2 cup, 4 oz (2)
    • Cooked, 1/2 cup, 2 oz (1)
    • Fried, frozen (prepared without fat), 3 oz (6)
    • Fried, homemade, 1 cup (15)
    • Stuffed, frozen (prepared without fat), 1, 3 oz (3)
  • Cod, cooked, 1 fillet, 6 oz (4)
  • Crab
    • Cakes, homemade, 2 (3" round), 2 1/4 oz each (7)
    • Crab Puffs, homemade, 6 (1 1/2" rounds) (7)
    • Crabmeat, artificial, 1/2 cup, 3 oz (2)
    • Crabmeat, canned, 1/2 cup, 4 oz (2)
    • Crabmeat, cooked, 1/2 cup, 2 oz (1)
    • Deviled, homemade, 1/2 cup (5)
    • Stuffed, frozen, 1, 3 oz (3)
  • Crayfish, canned, 1/2 cup, 4 oz (2) - cooked, 1/2 cup, 2 oz (1)
  • Crawfish, cooked, 2 oz (45 cal/.5 g fat/0 g carbs) 1 
  • Escargots, 9 snails with 2 tbsp butter (9)
  • Fish (General)
    • Baked, stuffed, homemade, 1 serving, 5 oz (10)
    • Blackened, homemade, 1 fillet, 6 oz (10)
    • Dried, any type, 1 oz (1)
    • Fillet, battered (prepared without fat), frozen, 1 small, 3 oz (5)
    • Fillet, grilled, with garlic butter, frozen, 1, 3 3/4 oz (3)
    • Fillet, grilled, with lemon pepper, frozen, 1, 3 3/4 oz (3)
    • Fillets, breaded (prepared without fat), frozen, 2, 3 3/4 oz (7)
    • Fillets, light, breaded (prepared without fat), frozen, 3, 3 3/4 oz (3)
    • Fish portions, breaded or battered, prepared from minced fish (prepared without fat),
      frozen, 1, 3 oz (5)
    • Fresh (except anchovies, herring, mackerel, salmon, or sardines), 1 fillet, 6 oz (4)
    • Fresh, flaked (except anchovies, herring, mackerel, salmon, or sardines), 1/2 cup, 2 oz (1)
    • Fried, homemade, 1 fillet, 6 oz (12)
  • Flounder, 1 fillet, 6 oz (4)
  • Gefilte Fish, 1 piece, 2 1/2 oz (2)
  • Grouper, cooked, 1 fillet, 6 oz (4)
  • Haddock, cooked, 1 fillet, 6 oz (4)
  • Halibut, cooked, 1 fillet, 6 oz (4)
  • Herring
    • Chopped, homemade, 1/4 cup (4)
    • Cooked, 1 oz (2)
    • Fillets, store-bought, 1/4 cup, 2 oz (3)
    • Herring in Cream Sauce, store-bought, 1/4 cup, 2 oz (3)
    • Herring in Wine Sauce, store-bought, 1/4 cup, 2 oz (2)
    • Pickled, homemade, 1/2 cup (2)
    • Salad, homemade, 1/4 cup, 2 oz (3)
  • Lobster
    • Cantonese, homemade, 1 cup (9)
    • Meat, canned, 1/2 cup, 4 oz (2)
    • Meat, cooked, 1/2 cup, 2 oz (1)
    • Newburg, homemade, 1 cup (11)
    • Salad, homemade, 1/2 cup (4)
    • Thermidor, homemade, 1 cup (16)
  • Mackerel, canned, 1/4 cup, 2 oz (2) - cooked, 1 fillet, 6 oz (8)
  • Mahimahi (dolphin fish), cooked, 1 fillet, 6 oz (4)
  • Orange Roughy, cooked, 1 fillet, 6 oz (4)
  • Oysters
    • Canned, 1/2 cup, 4 oz (2)
    • Cooked, 1/2 cup, 2 oz (1)
    • Oyster Sauce, 1 tsp (0)
    • Oysters Rockefeller, homemade, 4 (5)
  • Pate, fish, store-bought, 2 oz (3)
  • Perch, cooked, 1 fillet, 6 oz (4)
  • Pike, cooked, 1 fillet, 6 oz (4)
  • Pollock, cooked, 1 fillet, 6 oz (4)
  • Pompano, cooked, 1 fillet, 6 oz (9)
  • Red Snapper, cooked, 1 fillet, 6 oz (4)
  • Salmon
    • Canned, 1/2 cup, 4 oz (4)
    • Cooked, 1 fillet or steak, 6 oz (7)
    • Grilled, frozen, 3 oz (2)
    • Salmon salad, kippered (with mayo), store-bought, 2 oz (5)
    • Smoked, 1 oz (1)
  • Sardines, canned, packed in oil, 5, 2 oz (3)
  • Sashimi
    • Any type, except salmon or mackerel, 4 pieces (1)
    • Salmon or mackerel, 4 pieces (2)
  • Scallops
    • Canned, 1/2 cup, 4 oz (2)
    • Cooked, 1/2 cup, 2 oz (1)
    • Fried, frozen (prepared without fat), 3 1/4 oz (5)
    • Fried, homemade, 20, 3 1/2 oz (7)
  • Seal, 1 oz (1)
  • Shark, cooked, 1 steak, 6 oz (4)
  • Shrimp
    • Broiled, stuffed, homemade, 6 large (14)
    • Butterfly, breaded, frozen (prepared without fat), 3 1/2 oz (6)
    • Canned, 1/2 cup, 4 oz (2)
    • Cooked, 1/2 cup, 2 oz (1)
    • Fried, homemade, 10 medium (8)
    • Fried, stuffed, homemade, 6 large (9)
    • Popcorn, breaded, frozen (prepared without fat), 1 cup, 3 oz (5)
    • Shrimp Cantonese, homemade, 1 cup (9)
    • Shrimp puffs, 6 (1 1/2" rounds) (7)
    • Shrimp salad, 1/2 cup (4)
    • Shrimp scampi, homemade, 9 medium, 3 oz (11)
  • Smelt, cooked, 1 oz (1)
  • Sole, cooked, 1 fillet, 6 oz (4)
  • Squid, cooked, 3 oz (2)
  • Sushi
    • Maki (vegetables & rice rolled in seaweed), 4 pieces (2)
    • Nigiri (sliced raw fish over rice), 4 pieces (3)
    • Nori maki (raw fish & rice rolled in seaweed), 4 pieces (2)
  • Swordfish, cooked, 1 steak, 6 oz (4)
  • Tilapia Fish, 4 oz (103 cal/1.3 g fat/0.57 g carbs) 2.5 (6/17)
  • Trout, rainbow, cooked, 1 fillet, 6 oz (4)
  • Tuna
    • Canned, in oil, 1/2 cup, 4 oz (5)
    • Canned, in water, drained, 1/2 cup, 4 oz (3)
    • Cooked, 1 steak, 6 oz (4)
    • Grilled, frozen, 3 oz (2)
  • Whale, cooked, 1 oz (1)
  • Whitefish
    • Smoked, 2 oz (1)
    • Whitefish & pike, store-bought, 2 small, 2 oz (2)
    • Whitefish & pike, store-bought, 1 large, 3 1/2 oz (2)
    • Salad, store-bought, 2 oz (5)
  • Whiting, cooked, 1 fillet, 6 oz (4)

Other Meats

  • Lamb
    • Cooked, 1 slice, 2 oz (4)
    • Cooked, 1 chop, 2 oz (4)
    • Cooked, cubed, or shredded, 1/2 cup, 2 oz (4)
    • Ground, cooked, 1/2 cup, 2 oz (4)
    • Lamb biryani, homemade, 1 cup (12)
    • Lamb's quarter, 1 cup (0)
    • Lean (leg and loin cuts with all visible fat trimmed), cooked, 1 slice, 2 oz (3)
    • Lean (leg and loin cuts with all visible fat trimmed), cooked, 1 chop, 2 oz (3)
    • Lean (leg and loin cuts with all visible fat trimmed), cooked, cubed, or shredded,
      1/2 cup, 2 oz (3)
  • Pork
    • Ham
      • Canned, Hormel chunk ham, 2 oz (2)
      • Cooked, cubed or shredded, 1/2 cup, 2 oz (3)
      • Cooked, sliced, 2 oz (3)
    • Lean (leg and loin cuts with all visible fat trimmed), cooked, 1 slice, 2 oz (3)
    • Lean (leg and loin cuts with all visible fat trimmed), cooked, 1 chop, 2 oz (3)
    • Lean (leg and loin cuts with all visible fat trimmed), cooked, cubed, or shredded,
      1/2 cup, 2 oz (3)
    • Regular, cooked, 1 slice, 2 oz (5)
    • Regular, cooked, 1 chop, 2 oz (5)
    • Regular, cooked, cubed or shredded, 1/2 cup, 2 oz (5)
  • Veal
    • Cutlet, breaded, fried, homemade, 4 oz (10)
    • Ground, 1/2 cup, 2 oz (3)
    • Lean (round or loin cuts with all visible fat trimmed), 1 chop, 2 oz (3)
    • Lean (round or loin cuts with all visible fat trimmed), 1 slice, 2 oz (3)
    • Lean (round or loin cuts with all visible fat trimmed), 1 cubed or shredded, 1/2 cup, 2 oz (3)
    • Marsala, homemade, 4 oz (11)
    • Piccata, homemade, 2 slices, 4 oz (11)
    • Regular, 1 chop, 2 oz (4)
    • Regular, cubed or shredded, 1/2 cup, 2 oz (4)
    • Regular, 1 slice, 2 oz (4)
    • Scaloppine, homemade, 2 pieces (each 3"x 5"), 4 1/2 oz (12)
    • With peppers, homemade, 5 oz (11)
    • Veal Parmigiana, homemade, 1 serving, 5 1/2 oz (13)

Poultry

  • Chicken
    • Blackened, homemade, 1 breast, 3 oz (8)
    • Canned, light or dark meat, 1/2 cup, 4 oz (4)
    • Dark meat, cooked, 1 slice, 2 oz (2)
    • Dark meat, cooked, cubed or shredded, 1/2 cup, 2 oz (2)
    • Fried, frozen, 3 oz (7)
    • Fried, skinless, frozen, 3 oz (5)
    • Light meat, cooked, 1 slice, 2 oz (2)
    • Light meat, cooked, cubed or shredded, 1/2 cup, 2 oz (2)
      • Chicken Breast
        • Barbecued, with skin (with bone), homemade, 1, 4 1/2 oz (7)
        • Chicken breast fillet, breaded, frozen (prepared without fat), 3 oz (4)
        • Chicken breast fillet, grilled, refrigerated, 1, 3 oz (3)
        • Cooked, with skin (no bone), 1, 3 oz (5)
        • Cooked, without skin (no bone), 1, 3 oz (3)
        • Cooked, without skin (with bone), 1, 4 1/2 oz (3)
        • Fried, with skin, fast food, 1 (10)
        • Fried, with skin (with bone), homemade, 1, 4 1/2 oz (11)
      • Chicken Drumstick
        • Barbecued, with skin (with bone), homemade, 1, 1 1/2 oz (3)
        • Cooked, with skin (no bone), 1, 1 oz (2)
        • Cooked, without skin (no bone), 1, 1 oz (1)
        • Cooked, without skin (with bone), 1, 1 1/2 oz (1)
        • Fried, with skin, fast food, 1 (4)
        • Fried, with skin (with bone), homemade, 1, 1 1/2 oz (4)
      • Chicken Thigh
        • Barbecued, with skin (with bone), homemade, 1, 3 oz (5)
        • Cooked, with skin (no bone), 1, 2 oz (4)
        • Cooked, with skin (with bone), 1, 3 oz (4)
        • Cooked, without skin (no bone), 1, 2 oz (3)
        • Cooked, without skin (with bone), 1, 3 oz (3)
        • Fried, with skin, fast food, 1 (8)
        • Fried, with skin (with bone), homemade, 1, 3 oz (6)
      • Chicken Wing
        • Fried, with skin, fast food, 1 (5)
  • Cornish Hen
    • Cooked, with skin, 1/2 hen (9)
    • Cooked, without skin, 1/2 hen (4)
  • Turkey
    • Canned, 1/2 cup, 4 oz (3)
    • Ground, 1/2 cup, 2 oz (3)
    • Ground, 1 patty, 3 oz (5)
    • Ground, lean, 1/2 cup, 2 oz (3)
    • Ground, lean, 1 patty, 3 oz (4)
    • Light or dark meat, without skin, 1 slice, 2 oz (2)
    • Light or dark meat, without skin, cubed or shredded, 1/2 cup, 2 oz (2)
    • Turkey breast, with skin, 1 slice, 2 oz (3)
    • Turkey leg, 1 (10)
    • Turkey leg, with skin, 1 slice, 2 oz (3)
    • Turkey thigh, with skin, 1 slice, 2 oz (3)

Wild or Domestic Game, Organs & Out of Ordinary

  • Alligator, cooked, 1 oz (40 cal/.5 g fat/12 g carbs) (1) 
  • Antelope, cooked, 1 oz (1)
  • Armadillo, cooked, 1 oz (1)
  • Bear, black, cooked, 1 oz (2)
  • Beaver, cooked, 1 oz (1)
  • Beefalo, cooked, 1 oz (1)
  • Buffalo, cooked, 1 oz (1)
  • Caribou, cooked, 1 oz (1)
  • Dove, cooked, 1 oz (60 cal/3.5 g fat/0 g carbs) 1.5 
  • Duck
    • Duck a l'orange, homemade, 1/4 duck with 2 tbsp sauce (13)
    • Duck sauce, 1 tbsp, (1)
    • Duck with fruit sauce, homemade, 1/4 duck with skin and 1/2 cup sauce (13)
    • Wild or domestic, with skin, cooked, 1/4 duck (11)
    • Wild or domestic, without skin, cooked, 1/4 duck, 3 1/2 oz (5)
  • Elk, cooked, 1 oz (1)
  • Emu, cooked, 1 oz (1)
  • Frog's Legs, fried, homemade, 2 (3 oz with bone) (13)
  • Frog's Legs, steamed, 2 (45 cal/0 g fat/0 g carbs) 1
  • Gizzards, cooked, 1 oz (1)
  • Goat meat, cooked, 1 oz (1)
  • Goose, wild, cooked, 1 oz (1)
  • Guinea Fowl, flesh, 1 oz cooked (40 cal/1 g fat/0 g carbs) 1 
  • Horse, cooked, 1 oz (1)
  • Kidney, cooked, 1/2 cup, 2 oz (2)
  • Liver
    • Beef, cooked, 1/2 cup, 2 oz (2)
    • Beef, cooked, 1 slice, 2 oz (2)
    • Chicken, cooked, 1/2 cup, 2 oz (2)
  • Moose, cooked, 1 oz (1)
  • Opossum, cooked, 1 oz (2)
  • Ostrich, cooked, 1 oz (1)
  • Pheasant, cooked, 1 oz (1)
  • Pigeon, cooked, 1 oz (1)
  • Quail, cooked, 1 oz (1)
  • Quail, roasted w/bacon on toast (550 cal/25 g fat/15 g carbs) 13.5 
  • Rabbit, cooked, 1 oz (1)
  • Raccoon, cooked, 1 oz (2)
  • Squab, flesh, 1 oz cooked (60 cal/3.5 g fat/0 g carbs) 1.5
  • Squirrel, cooked, 1 oz (1)
  • Tongue, cooked, 1 oz (2)
  • Tripe, cooked, 1 oz (1)
  • Turtle, cooked, 1.5 oz (60 cal/1.5 g fat/0 g carbs) 1.5 
  • Venison, cooked, 1 oz (1)