Calorie Free, Low & Lean: Learn What They Really Mean

Calorie free, low fat, lean meat – what do these labels actually mean?

Did you know that “fat-free” products aren’t necessarily free of fat? And that products labeled “calorie free” may have some calories? And that your “lean” meat or “low-cholesterol” option might actually be higher in fat or cholesterol than another product without the attractive labeling? Since grocery stores are packed with aisle after aisle of different types and brands of foods, the food label can help you to make sense of how to choose foods that fit into your diet. This article will help you figure out how to use food labels to choose foods low in saturated fat, cholesterol and calories.

Here are some diet tips that will help you to stick to your low calorie, low saturated fat, and low cholesterol diet:

“Free”

A claim that a product is “—– FREE” means that a food contains no amount (or a very small amount) of the these nutrients: fat, saturated fat, cholesterol, sodium, sugar, and calories.

• “Calorie-free” means fewer than 5 calories per serving.
• “Fat-free” means less than 0.5 grams of fat per serving.

“Low”

A claim that a food is “LOW ——” can be used on all foods that can be eaten often without going over the limit for one or more of these nutrients: saturated fat, cholesterol, fat, sodium, and calories.

• “Low-saturated fat”: 1 gram or less per serving.
• “Low-fat”: 3 grams or less per serving.
• “Low-cholesterol”: 20 milligrams or less and 2 grams or less saturated fat per serving.
• “Low-sodium”: 140 milligrams or less per serving.
• “Low calorie”: 40 calories or less per serving.

Other words that mean “low,” include: “little,” “few,” and “low source of.”

“Lean” & “Extra Lean”

LEAN and EXTRA LEAN claims can be used to describe the saturated fat and fat content of meat, poultry, seafood and game meats.

• “Lean”: means less than 10 grams of fat and 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol per serving.
• “Extra lean”: means less than 5 grams of fat, less than 2 grams saturated fat, and less than 95 milligrams of cholesterol per serving.

Watching your serving size is still important. Just because something is “reduced fat” or “lighter” in calories, does not mean that you can eat more of it. Choosing foods lower in saturated fat and cholesterol will help you to lower your blood cholesterol. By eating a larger portion of a food low in saturated fat, you may eat more or just as much saturated fat and fat as the regular variety.

Content Created/Medically Reviewed by our Expert Doctors