网页3 1⁄2 oz (100 g) lean (loin/leg) pork, lamb, veal, lean ham. 4 oz (110 g) chicken or turkey, light meat, without skin. 4 oz (110 g) cold-water fatty fish (e.g., albacore/white tuna, herring, mackerel, salmon, sardines, trout, halibut, sea bass, swordfish), or other fish if cold-water fatty fish not available.