Eating fast food does not have to mean overloading on calories; incidentally, the same is true for eating meat.

Speaking of calories, as you probably already know, 1 gram of fat = 9 calories, but the same amount of protein or carbohydrate contains only 4 calories.

If you are keeping an eye on your daily calorie intake, you may want to know how much fat is in fast food, meat or any other food you eat on a regular basis, which brings me to smart people at the USDA.

Next time you staring cluelessly at that burger or steak, use USDA’s Nutrient Database to figure out how much fat is in what you eat, they even have a separate ground beef calculator. Here are some values for the most common cuts.

Cut – Saturated fat (g) – Total fat (g) (note: both values are for 3-oz serving)

Eye round roast and steak – 1.4 g, 4.0 g
Sirloin tip side steak – 1.6 g, 4.1 g
Top round roast and steak – 1.6 g, 4.6
Bottom round roast and steak – 1.7 g, 4.9 g
Brisket – 1.9 g, 5.1 g
95% lean ground beef – 2.4 g, 5.1 g
Round tip roast and steak – 1.9 g, 5.3 g
T-bone steak – 3.0 g, 8.2 g