All portions are 4 OZ in size. After the chart we will be applying The Fat Formula to some of these examples to see what kind of fat percentages they deliver to you and your family. Also, we must consider the chart on daily fat requirements for women or for men . Keep these in mind when determining the health of your family.


Cooked Chicken

4 OZ portion Calories Grms Fat Grms Sat.Fat Mg Cholesterol
Dark, w/ skin 289 18 5 104
Dark w/out skin 234 11 3 106
Light w/ skin 254 12 3 96
Light w/out skin 198 5 1 97

Cooked Turkey

4 OZ Portion Calories Grms Fat Grms Sat.Fat Mg Cholesterol
Dark w/ skin 253 13 4 102
Dark w/out skin 214 8 3 97
Light w/ skin 225 9 3 87
Light w/out skin 179 4 1 79

Cooked Goose

4 OZ Portion Calories Grms Fat Grms Sat.Fat Mg Cholesterol
w/ skin 349 25 8 104

Cooked Duck

4 OZ Portion Calories Grms Fat Grm Sat.Fat Mg Cholesterol
w/ skin 385 32 11 96

Now, apply the Fat Formula:


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