Most diets substitutes chicken, turkey and fish for red meat as healthy subsitutes. As a matter of fact these foods are all high in cholesterol, fat, and have no fiber. You should look at the percentage (%) of calories as fat in these food items.
Source:U.S.D.A. Handbook N0. 456
| % of calories as fat in meat, fish and Products | |||
| Tuna Chunk, oil-packed | 63% | Sirloin Steak, hipbone, lean with fat | 83% |
| Herring, Pacific | 59% | Pork Sausage | 83% |
| Anchovies | 54% | T-Bone Steak, lean with fat | 82% |
| Bass, Black Sea | 53% | Porterhouse Steak, lean with fat | 82% |
| Perch, Ocean | 53% | Bacon, Lean | 82% |
| Caviar, sturgeon | 52% | Rib Roast, lean with fat | 81% |
| Mackerel, Pacific | 50% | Bologna | 81% |
| Sardines, Atlantic, in oil, drained | 49% | Country-style sausage | 81% |
| Salmon, sockeye (red) | 49% | Spareribs | 80% |
| Hormel Spam Luncheon Meat | 77% | Lamb rib chops, lean with fat | 79% |
| Mrs. Paul's Battered Fish Fillets | 75% | Duck meat, with skin | 76% |
| Del Monte Bonito | 67% | Salami | 76% |
| Morton Beef Tenderloin | 64% | Liverwurst | 75% |
| Mrs. Paul's Fried Shrimp | 58% | Rump roast, lean with fat | 71% |
| Mrs. Paul's Clam Crepes | 55% | Ham, lean with fat | 69% |
| Hormel Dinty Moore Corned Beef | 53% | Stewing beef, lean with fat | 66% |
| Swanson Salisbury Steak | 52% | Goose meat, with skin | 65% |
| Nabisco Chicken in a Biskit | 51% | Ground beef, fairly lean | 64% |
| Morton House Beef Stew | 49% | Veal Breast, lean with fat | 64% |
| Mrs. Paul's Flounder | 48% | Leg of lamb, lean with fat | 61% |
| Swanson Veal Parmigiana | 48% | Chicken, dark meat with skin, roasted | 56% |
| Swanson Fried Chicken | 46% | Round steak, lean with fat | 53% |
| Hormel Dinty Moore Beef Stew | 45% | Chuck rib roast, lean only | 50% |
| Morton Beef Pot Pie | 45% | Chuck steak, lean only | 50% |
| Mrs. Paul's Fish Au Gratin | 43% | Chicken, light meat with skin, roasted | 44% |