How to Count Calories in Meat

Counting calories is essential if you are on a diet. Determining the calorie count of vegetables is fairly easy. Counting the calories in meat, however, is more involved, as you have to take several factors into account, such as fat content and the cut of the meat. Fat adds to the calorie count of meats such as pork and beef, unless it is trimmed off. Portion size is another factor to consider when counting calories in meat.

Instructions

• 1

  Determine the calories in lamb. Four ounces of domestic, lean leg-of-lamb shank (raw) with 1/4 inch of fat contains approximately 140 calories. The same amount of domestic, lean leg-of-lamb sirloin contains approximately 148 calories. A 4 oz. lean, domestic lamb shoulder with 1/4 inch of fat contains about 168 calories. The same amount of ground lamb contains 312 calories.

• 2

  Determine the calorie count in veal. Four ounces of lean, top-round leg of veal (raw) has roughly 116 calories. The same portion of lean veal shoulder blade amounts to approximately 124 calories. Raw ground veal contains about 160 calories.

• 3

  Determine the calories in chicken. One whole raw broiler chicken (white meat) without the skin and bones contains about 167 calories. One chicken leg without the skin and bone contains approximately 156 calories. One raw roasting chicken without the skin and bones contains about 529 calories.

• 4

  Determine the calorie count in 1 lb. of turkey. This portion of raw, dark-meat turkey without the skin and bones contains about 165 calories. Raw, light-meat turkey without the skin and bones contains about 172 calories. The same portion of raw turkey breast meat without the skin and bones contains about 123 calories.

• 5

  Determine the calorie count of pork. Four oz. of extra lean, cured ham steak without the bone contains approximately 136 calories. The same amount of raw, top-loin pork chops without the bone contains 128 calories. One hundred grams of raw, USDA ground pork contains 221 calories.