Introduction
I've been wanting to break down different foods in many common food groups for a while now, and I decided there's no better place to start than with meat. Meat is often the center point of many meals, but often the cause for some controversy as to whether it is healthy or not. What isn't debated though is that meat is a rich source of complete protein, iron, vitamin B12, and more.
I will be listing various types of meats, along with a minor description of the product, any health benefits or drawbacks, and a simple nutrition facts panel per serving size. Knowing which meats to choose is essential for your health, and can make the difference between wellness and illness. So without further ado, let's meet the meats.
Note: I will be choosing the leanest cuts of meat available for ease of comparison. as lean protein sources is what I value most in a meat. For example, that means looking at 93/7 ground beef, as opposed to 80/20.
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Contents
Bacon
Bacon is a fatty cured pork meat that I'm sure you're all familiar with. Like bologna, hot dogs, pepperoni, salami, and spam, it is high in vitamin B12 and sodium, while being much lower in protein as compared to minimally processed meats. Bacon consumption has also been linked to increased LDL cholesterol and increased the risk of cancer. As it is still meat, bacon is high in vitamins B1 (thiamin), B3 (niacin), B6 (pyridoxine), and B12 (cobalamin), as well as selenium. But for 4 oz (113 g) serving of raw bacon, it is the highest calorie food on this list, and is certainly something you should be avoiding.
Serving Size: 4 ounce (113 g)
Bologna
Bologna is an ultra-processed sandwich meat typically made from pork, but can also be beef. Like bacon, hot dogs, pepperoni, salami, and spam, it is high in fat and sodium, while being much lower in protein as compared to minimally processed meats. The only nutrient it contains a somewhat meaningful amount of is vitamin B12. I bet you were surprised to even see bologna on this list in the first place.
Serving Size: 1 slice (30 g)
Chicken Breast
Boneless and skinless chicken breast is basically the meat for most people. It's what I personally think of being the main food on my dinner plate, and for good reason. Chicken breast is an exceptional source of lean protein, containing 23 g of protein and only 2.6 g of fat and 120 calories per 100 g. It is about 98% lean, making it great for fat loss and muscle growth. It's cheap, easy to prepare, and is highly customizable to whatever spices you desire. While lacking in vitamin B12, it is a good source of niacin (B3), pyridoxine (B6), choline, phosphorus, and selenium.
Since it's so lean, it's important to avoid overcooking it (about 165F), making it better for light baking, grilling, or sauteing. Check out some recipes, ike my Roasted Italian Chicken Breast, Creamy Buffalo Chicken, or Marinated Grilled Chicken. It's best to avoid any lunch meat or fried chicken at all times, as these are higher in fat, can cause cancer and other metabolic issues, and may be highly sodium dense. As with most things, chicken can easily be made into a junk food, but for the most part chicken breast would land very well in your regular diet.
Serving Size: 4 oz (113 g)
Chicken Thighs
Boneless and skinless chicken thighs contain slightly more fat (4.1 g) and less protein (20 g) per 100 grams as compared to chicken breast. Chicken thighs are still a great source of lean protein though, being about 96% lean. Thighs contain more B6, B12, zinc, and iron than breasts, and they tend to taste better as well.
Due to it's higher fat content, I tend to prefer using chicken thighs in slow cooked dishes like Crockpot Chicken Stew and 2 Ingredient Salsa Chicken. Thighs can be cooked hotter than breasts and still stay juicy; aim fore more like 185F instead of 165F. As long as you make sure to remove the skin (which is where most of the fat is), there's no reason to avoid eating simply prepared chicken thighs.
Serving Size: 4 oz (113 g)
Eggs
Eggs aren't a meat, but there's really no where else to put them. Eggs are a rich source of pretty much everything. As they need to sustain the life of a chick, they're basically as close to you can get to being a multivitamin for a food. Egg yolks contain a notable amount of vitamins A, B2 (riboflavin), B5 (pantothenic acid), B9 (folate), B12 (cobalamin), and D, while also being rich sources of iodine, iron, phosphorus, selenium, and zinc. Most notably, eggs are one of the few sources of choline, where a single egg contains 31% (169 mg) of your daily value. And then there's the whites, which are high in protein.
The only "downsides" of eggs is that they're high in cholesterol and fat. However, consuming dietary cholesterol has little effect on worsening your blood cholesterol levels. On the contrary, eggs have been shown to raise HDL levels. As for fat, the yolk helps aid in the absorption of the fat soluble vitamins (A, D, E, and K), while being filling and essential for optimal brain health. As long as you don't consume too much you won't have to worry about an excess of calories or weight gain. You can read more about eggs on my post about Overshadowed Healthy Foods.
Eggs are also one of the most versatile foods out there. There's so many ways to cook an egg: scrambed, omlette, boiled, frittata, fried, poached, shakshuka, deviled, and more. Plus there's always the fact that you can throw an egg onto anything and then call it a "breakfast ___" (like a breakfast burger or breakfast pizza). I typically stick to scrambling as it's the easiest, and I can pack in a ton of vegetables as well. You can check out some of my egg recipes like Spinach & Mushroom Scrambled Eggs, Tomato and Egg Shakshuka, Spinach and Onion Frittata, and Air Fryer Hard Boiled Eggs.
Serving Size: 1 egg (50 g)
Egg Whites
A whole egg contains 2 parts. First is the yolk, which is contains all the micronutrients mentioned above, all the fat, and a bit of protein. And then there's the egg white. While the whites contain pretty much none of the notable micronutrients, it also contains none of the fat or cholesterol. Basically, egg whites are liquid protein, though they do contain a fair bit of vitamin B2 (riboflavin) and selenium.
Egg whites are great for adding extra protein to your breakfast for little calories, like I did in my Spinach & Mushroom Scrambled Eggs and Higher Protein Scrambled Eggs. But the fat and nutrients in the yolks are still essential, so it's best to use a combination of whole eggs and egg whites instead of just having an egg white omlette. Don't fear the yolk!
Serving Size: 3 tbsp (46 g)
Ground Beef
Ground beef is personally what I think of for beef, as opposed to whole cuts like steak. Beef is basically the meat for most people, and for good reason. Obviously it's high in protein, but beef is also a rich source of vitamins B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B12 (cobalamin), as well as choline, phosphorus, selenium, and zinc. Beef is also one of the best sources of heme iron (from animals), which is more bioavailable than non-heme iron (from plants).
While yes, beef is higher in saturated fat and cholesterol, as well as being red meat, it is worth noting that most studies talking about the supposed risks of meat do not isolate lean red meat prepared in healthy ways, as opposed to a fatty steak, lasagna, or a hot dog. You can read more about beef on my post Overshadowed Healthy Foods.
Comparing 93/7 ground beef to 80/20 beef for a standard 4 oz (113 g) serving, 93/7 contains 100 less calories and 1/3 of the fat. The leaner cut also contains more protein and micronutrients like B5 (pantothenic acid), B6 (pyridoxine), B12 (cobalamin), phosphorus, and selenium.
I personally use ground beef and ground turkey interchangeably, as well as ground chicken. You can check out some of my ground meat recipes with beef like The Iron Bowl and Lebanese Riced Cauliflower Casserole, or swap beef for turkey in any of my other recipes.
Serving Size: 4 oz (113 g)
Ground Turkey
Ground turkey is like the little brother of ground beef. As turkey is poultry, ground turkey is probably more comparable to chicken thighs actually. Turkey does contain more of vitamins A and B9 (folate) than both beef and chicken, as well as calcium. Turkey is lower in both iron and vitamin B12 as compared to beef though, as it's conent of both is about half that of beef's.
Turkey is still a very good source of many vitamins and minerals though, particularly vitamins B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B12 (cobalamin), as well as choline, copper, phosphorus, selenium, and zinc. Overall, ground turkey is an often cheaper option that's still highly nutritious, and is a good alternative to beef if you're avoiding red meat.
I personally use ground turkey and ground beef interchangeably, as well as ground chicken. You can check out some of my ground meat recipes with turkey like High Protein Mac & Cheese and Slow Cooker Chili, or swap turkey for beef in any of my other recipes.
Serving Size: 4 oz (113 g)
Ham
Ham is a surprisingly lean cut of meat (I always thought it was fatty for some reason). It's leaner than both ground turkey and ground beef, but fattier than both chicken breasts and chicken thighs. The lean parts of ham (not including the chunks of fat on the sides) are about 95% lean. Ham is one of the highest sources on this list of both thiamin (vitamin B1) and selenium, but is also a significant source of phosphorus and zinc, as well as all the other B vitamins (B2, B3, B5, B6, and B12).
The main issue with ham is that it can be cured, thus being very sodium dense, and well as containing carcinogenic nitrites and nitrates. Deli meat also often gets lumped in with ham, which is much fattier and saltier, while lower in protein. Additionally, ham is often covered in sugary sauces and glazes, nullifying its health benefits. As with most whole foods, ham can be a very good addition to your diet, assuming it is prepared in healthful ways.
Serving Size: 4 oz (113 g)
Hot Dogs
Hot dogs are a highly processed meat product that are high in calories, fat, and sodium. They're a poor source of protein compared to most things on this list, and also filled with preservatives. And the hot dog itself is probably the healthiest part compared to the white bread bun and sugary ketchup on top. Fine once a year at a barbeque, but unsurprisingly hot dogs aren't winning any awards.
Serving Size: 1 hot dog (57 g)
Human
Lamb
Lean cuts of lamb have about are about 96% lean, making them comparable to fat and protein of chicken thighs. It's slightly leaner that leans cuts of steak like top sirloin, and lamb is also considered red meat.
Like most red meats, lamb is high in all the B vitamins, like thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), and pyridoxine (B6). Notably, lamb contains over twice the amount of cobalamin (B12) as compared to beef. Lamb also has more iron than top sirloin steak, though it does contain less than ground beef. Lean lamb is also a rich source of copper, phosphorus, selenium, and zinc.
This is all assuming very lean pieces of lamb though. Most lamb can be quite fatty, with high amounts of both intermuscular fat (big chunks of fat) and intramuscular fat (marbeling). This lowers its nutritional content, while also being higher in fat and calories.
Serving Size: 4 oz (113 g)
Liver
Beef liver is probably about the most nutritious meat you can eat. It's about 96% lean, making it slightly leaner than most ground beef, but fattier than chicken breasts and thighs. It's also high in protein, containing 23 g in a standard 4 oz (113 g) serving.
Where liver really shines though is in its micronutrient content. If eggs were a multivitamin, then beef liver is a multivitamin on steroids. A single serving of liver contains over 600% of your daily value of vitamin A, 2,800% DV of vitamin B12, and 1,200% DV of copper, as well as loads of other vitamins and minerals in ridiculously high amounts, like riboflavin, pantothenic acid, folate, pyridoxine, choline, selenium, and zinc.
Liver is also one of the very few animal sources of vitamin C, though its amounts are quite small. I've never personally had liver, but I've heard its flavor is...interesting to say the least. Just something I need to experiment with.
Serving Size: 4 oz (113 g)
Pepperoni
Pepperoni is a highly cured meat product that high in fat and sodium, while being low in protein. Its micronutrient content is slightly better than you'd expect; it actually does contain a little bit of vitamin K, manganese, and selenium. But that's really all the benefits of pepperoni. It contains over twice as much fat as protein, and contains potential cancer causing compounds. Two hot takes inbound:
Serving Size: 1 oz (28 g)
Pork Tenderloin
Pork tenderloin is a very lean cut of meat, containing only 2.5 g of fat and packing 24 g of protein in a 4 oz (113 g) serving. That makes it about 98% lean, just slightly leaner than chicken breast.
Pork is one of the highest sources on this list of thiamin (vitamin B1), but is also a great source of other B vitamins, such as riboflavin (B2), niacin (B3), pyridoxine (B6), and cobalamin (B12). Pork also contains notable amounts of the nutrients choline, copper, phosphorus, selenium, and zinc.
I personally don't like pork, as I'm not a fan of the flavor and it always seems to upset my stomach. But I do have a recipe for Roasted Pork Tenderloin that Vic loves, so we always pick some up when we find it on sale. As it's quite lean, you have to be careful not to overcook it; aim for about 145F.
Serving Size: 4 oz (113 g)
Salami
Salami is another highly processed pork meat, like pepperoni, hot dogs, and bologna. Salami and pepperoni are probably the most comparable, as they're both cured Italian pork meats with a serving size of 1 oz (28 g) of cooked meat. Salami is slightly leaner than pepperoni, and does contain more B vitamins. Salami is essentially marginally fanicier and marginally healthier pepperoni, but it's still greasy, low protein, sodium dense, and highly preserved. A fine treat on occasion, but not a staple of your diet.
Serving Size: 1 oz (28 g)
Sausage
Sausage, along with the other highly processed meat products on this list (pepperoni, hot dogs, bologna, salami, spam, etc.) are probably why pork gets a bad wrap. Of these, Italian sausage is probably your healthiest choice, though you can still do way better when eating pork (like pork tenderloin or ham).
My problem is sausage is, ironically, that it's healthier than the other ultra-processed pork products listed above. Therefore, it may get lumped in with much less processed and more healthful foods like steak or chicken. Sausage is highly fatty and calorie dense, containing almost twice as many grams of fat as protein. For a standard 4 oz (113 g) serving of raw meat, sausage has over double the calories and 1/3 less protein compared to 93/7 beef and turkey, while also being extremely sodium dense and cured with carcinogenic nitrates.
Sausage is far from the worst food on the planet though. It's still a pretty decent source of B vitamins, like B2, B3, and B12. It also contains a good amount of iron, phosphorus, selenium, and zinc. Sausage is fine I guess, like a hot dog that graduated high school.
Serving Size: 4 oz (113 g)
Spam
Is spam even considered a meat? I've personally never had it, and I doubt you have either. Spam contains over twice as much fat as protein, has an excessive amount of sodium, is ful of preservatives, and contains a mediorce amount of B vitamins and selenium. It's convienent, and that's about it. If you really need a canned meat, get canned chicken.
Serving Size: 2 oz (56 g)
Steak
Steak is an often over-demonized food that can actually be quite nutritious. Lean cuts, like top sirloin are about 95% lean, making them slightly leaner than 93/7 beef, but fattier than chicken and pork tenderloin. I'm not the biggest fan of just straight-up steak, but I do like it when mixed in with other stuff, like my Juicy and Healthy Beef and Broccoli.
Steak, and beef as a whole, is one of the best sources of heme iron on this list, as well as being a good source of vitamins B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), and B12 (cobalamin). Sirloin is also rich in choline, phosphorus, selenium, and zinc. As long as it's not slathered in butter, a lean steak every now and then would probably be a very healthy addition to your diet.
It's worth noting the potential link between red meat consumption and heart disease and cancer, though most of these studies are outdated and don't consider cuts of lean meat in isolation. Additionally, there is plenty of bias, as people who tend to consume more red meat also tend to drink more, smoke more, and exercise less, all of which increase the risk of heart disease and cancer. As long as you stay away from fatty cuts like rib-eye, and preferably eat grass-fed beef (confession: I don't), steak isn't something that should be totally avoided. It's also best to stay away from high heat cooking, as the charring on the outside of red meat is known to be hazardous.
Serving Size: 4 oz (113 g)
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Turkey Breast
Turkey breast is the lean white meat of the turkey, and is most comparable to chicken breast. Turkey breast is even leaner than chicken, being about 99% lean, though that does make it easy to over cook and dry out. It also has slightly more protein as well; 27 g for turkey and 25 g for chicken (for a 4 oz serving).
As for micronutrients, turkey breast contains notable amount of B vitamins, particularly vitamin B3, vitamin B6, and vitamin B12. It's also a good source of choline, copper, magnesium, phosphorus, selenium, and zinc. Compared to ground turkey, turkey breast is lower in fat and calories, but also lower in some micronutrients like zinc and vitamin B12.
When considering turkey breast though, make sure to get less processed forms, as opposed to turkey that's been cured, full of sodium, or made into deli meat. Ideally, the best turkey breast comes straight from the whole turkey, though you can buy minimally processed breast meat on it's own. I've never personally made it, but I've heard it's fairly simple and tasty as long as you don't cook the meat too long (165 F).
Serving Size: 4 oz (113 g)
Veal
Veal is the meat of calves, or young cows, as opposed to beef, which is from older cows. Most ground veal tends to be very fatty, but here I will be looking at lean pieces of whole veal. In this case, veal is very lean, containing just about as much fat, protein, and calories as chicken breast and turkey breast.
Veal is actually a better source of vitamin B12 than both ground beef and steak, while also being high in riboflavin (vitamin B2), niacin (vitamin B3), pyridoxine (vitamin B6), choline, copper, magnesium, phosphorus, selenium, and zinc. While being one of the few sources here of vitamin D, veal is also lower in iron than it's cow counterparts. As long as you mainly stick to lean cuts, veal is a great way to mix up your protein source.
Serving Size: 4 oz (113 g)
Venison
Finally, we have venison, the meat of raw deer. I have an uncle who is a hunter, and I've had some fresh deer that he's butchered himself before. And let me tell you that venison is extremely lean; picture a steak with zero marbeling. This makes it higher in protein, lower in fat, and lower in calories compared to other fattier meats, meeting the criteria for a good lean meat.
As the nutritional content can vary, it's hard to get exact measurements for micronutrients. But venison is a good source of vitamins B1, B3, B6, and B12, while also being rich sources of phosphorus, potassium, selenium, and zinc. Moreover, venison is the richest source of iron on this list, even more than beef. A 4 oz (113 g) serving of venison contains 3.3 mg (18 %) of iron, which is the highest on this list by a decent margin.
As deer are found in the wild, this would mean that they are grass fed and active, which is why the meat has very little intramuscular fat; these animals don't have metabolic syndrome like most of the animals we consume. If you have access to it, venison is a delicious and nutritious meat to have on occasion; just be careful not to overcook it.
Serving Size: 4 oz (113 g)
References
I've been wanting to break down different foods in many common food groups for a while now, and I decided there's no better place to start than with meat. Meat is often the center point of many meals, but often the cause for some controversy as to whether it is healthy or not. What isn't debated though is that meat is a rich source of complete protein, iron, vitamin B12, and more.
I will be listing various types of meats, along with a minor description of the product, any health benefits or drawbacks, and a simple nutrition facts panel per serving size. Knowing which meats to choose is essential for your health, and can make the difference between wellness and illness. So without further ado, let's meet the meats.
Note: I will be choosing the leanest cuts of meat available for ease of comparison. as lean protein sources is what I value most in a meat. For example, that means looking at 93/7 ground beef, as opposed to 80/20.
Contents
- Bacon
- Bologna
- Chicken Breast
- Chicken Thighs
- Eggs
- Egg Whites
- Ground Beef
- Ground Turkey
- Ham
- Hot Dogs
- Human
- Lamb
- Liver
- Pepperoni
- Pork Tenderloin
- Salami
- Sausage
- Spam
- Steak
- Turkey Breast
- Veal
- Venison
Bacon
Bacon is a fatty cured pork meat that I'm sure you're all familiar with. Like bologna, hot dogs, pepperoni, salami, and spam, it is high in vitamin B12 and sodium, while being much lower in protein as compared to minimally processed meats. Bacon consumption has also been linked to increased LDL cholesterol and increased the risk of cancer. As it is still meat, bacon is high in vitamins B1 (thiamin), B3 (niacin), B6 (pyridoxine), and B12 (cobalamin), as well as selenium. But for 4 oz (113 g) serving of raw bacon, it is the highest calorie food on this list, and is certainly something you should be avoiding.
Serving Size: 4 ounce (113 g)
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Calories: 444
Calories: 444
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Total Fat: 42.0g (54 %)
Saturated Fat: 14.3g (71 %)
Sodium: 849mg (37 %)
Protein: 15.4g (31 %)
Total Fat: 42.0g (54 %)
Saturated Fat: 14.3g (71 %)
Sodium: 849mg (37 %)
Protein: 15.4g (31 %)
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Vitamin B1 (Thiamin): 0.31mg (26 %)
Vitamin B2 (Riboflavin): 0.09mg (7 %)
Vitamin B3 (Niacin): 4.5mg (28 %)
Vitamin B5: 0.6mg (13 %)
Vitamin B6 (Pyridoxine): 0.3mg (18 %)
Vitamin B12: 0.56mcg (23 %)
Vitamin D: 0.45mcg (2 %)
Choline: 54mg (10 %)
------------------------------------------
Copper: 0.05mg (6 %)
Iron: 0.43mg (2 %)
Manganese: 0.01mg (1 %)
Phosphorus: 188mg (15 %)
Selenium: 22.7mcg (41 %)
Zinc: 1.29mg (12 %)
------------------------------------------Vitamin B1 (Thiamin): 0.31mg (26 %)
Vitamin B2 (Riboflavin): 0.09mg (7 %)
Vitamin B3 (Niacin): 4.5mg (28 %)
Vitamin B5: 0.6mg (13 %)
Vitamin B6 (Pyridoxine): 0.3mg (18 %)
Vitamin B12: 0.56mcg (23 %)
Vitamin D: 0.45mcg (2 %)
Choline: 54mg (10 %)
------------------------------------------
Copper: 0.05mg (6 %)
Iron: 0.43mg (2 %)
Manganese: 0.01mg (1 %)
Phosphorus: 188mg (15 %)
Selenium: 22.7mcg (41 %)
Zinc: 1.29mg (12 %)
Bologna
Bologna is an ultra-processed sandwich meat typically made from pork, but can also be beef. Like bacon, hot dogs, pepperoni, salami, and spam, it is high in fat and sodium, while being much lower in protein as compared to minimally processed meats. The only nutrient it contains a somewhat meaningful amount of is vitamin B12. I bet you were surprised to even see bologna on this list in the first place.
Serving Size: 1 slice (30 g)
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Calories: 90
Calories: 90
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Total Fat: 7.8g (10 %)
Saturated Fat: 3.1g (16 %)
Sodium: 304mg (13 %)
Protein: 3.3g (7 %)
Total Fat: 7.8g (10 %)
Saturated Fat: 3.1g (16 %)
Sodium: 304mg (13 %)
Protein: 3.3g (7 %)
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Vitamin B1 (Thiamin): 0.01mg (1 %)
Vitamin B2 (Riboflavin): 0.02mg (2 %)
Vitamin B3 (Niacin): 0.7mg (4 %)
Vitamin B5: 0.1mg (2 %)
Vitamin B6 (Pyridoxine): 0.05mg (3 %)
Vitamin B12: 0.36mcg (15 %)
Vitamin D: 0.21mcg (1 %)
Choline: 9mg (2 %)
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Copper: 0.02mg (2 %)
Iron: 0.39mg (2 %)
Manganese: 0.01mg (1 %)
Phosphorus: 46mg (4 %)
Selenium: 3.5mcg (6 %)
Zinc: 0.58mg (5 %)
------------------------------------------Vitamin B1 (Thiamin): 0.01mg (1 %)
Vitamin B2 (Riboflavin): 0.02mg (2 %)
Vitamin B3 (Niacin): 0.7mg (4 %)
Vitamin B5: 0.1mg (2 %)
Vitamin B6 (Pyridoxine): 0.05mg (3 %)
Vitamin B12: 0.36mcg (15 %)
Vitamin D: 0.21mcg (1 %)
Choline: 9mg (2 %)
------------------------------------------
Copper: 0.02mg (2 %)
Iron: 0.39mg (2 %)
Manganese: 0.01mg (1 %)
Phosphorus: 46mg (4 %)
Selenium: 3.5mcg (6 %)
Zinc: 0.58mg (5 %)
Chicken Breast
Boneless and skinless chicken breast is basically the meat for most people. It's what I personally think of being the main food on my dinner plate, and for good reason. Chicken breast is an exceptional source of lean protein, containing 23 g of protein and only 2.6 g of fat and 120 calories per 100 g. It is about 98% lean, making it great for fat loss and muscle growth. It's cheap, easy to prepare, and is highly customizable to whatever spices you desire. While lacking in vitamin B12, it is a good source of niacin (B3), pyridoxine (B6), choline, phosphorus, and selenium.
Since it's so lean, it's important to avoid overcooking it (about 165F), making it better for light baking, grilling, or sauteing. Check out some recipes, ike my Roasted Italian Chicken Breast, Creamy Buffalo Chicken, or Marinated Grilled Chicken. It's best to avoid any lunch meat or fried chicken at all times, as these are higher in fat, can cause cancer and other metabolic issues, and may be highly sodium dense. As with most things, chicken can easily be made into a junk food, but for the most part chicken breast would land very well in your regular diet.
Serving Size: 4 oz (113 g)
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Calories: 136
Calories: 136
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Total Fat: 3.0g (4 %)
Saturated Fat: 0.6g (3 %)
Sodium: 51mg (2 %)
Protein: 25.4g (51 %)
Total Fat: 3.0g (4 %)
Saturated Fat: 0.6g (3 %)
Sodium: 51mg (2 %)
Protein: 25.4g (51 %)
------------------------------------------
Vitamin B1 (Thiamin): 0.11mg (9 %)
Vitamin B2 (Riboflavin): 0.2mg (15 %)
Vitamin B3 (Niacin): 10.8mg (68 %)
Vitamin B5: 1.7mg (34 %)
Vitamin B6 (Pyridoxine): 0.92mg (54 %)
Vitamin B12: 0.24mcg (10 %)
Vitamin D: 0.0mcg (0 %)
Choline: 93mg (17 %)
------------------------------------------
Copper: 0.04mg (4 %)
Iron: 0.42mg (2 %)
Manganese: 0.01mg (1 %)
Phosphorus: 241mg (19 %)
Selenium: 25.8mcg (47 %)
Zinc: 0.77mg (7 %)
------------------------------------------Vitamin B1 (Thiamin): 0.11mg (9 %)
Vitamin B2 (Riboflavin): 0.2mg (15 %)
Vitamin B3 (Niacin): 10.8mg (68 %)
Vitamin B5: 1.7mg (34 %)
Vitamin B6 (Pyridoxine): 0.92mg (54 %)
Vitamin B12: 0.24mcg (10 %)
Vitamin D: 0.0mcg (0 %)
Choline: 93mg (17 %)
------------------------------------------
Copper: 0.04mg (4 %)
Iron: 0.42mg (2 %)
Manganese: 0.01mg (1 %)
Phosphorus: 241mg (19 %)
Selenium: 25.8mcg (47 %)
Zinc: 0.77mg (7 %)
Chicken Thighs
Boneless and skinless chicken thighs contain slightly more fat (4.1 g) and less protein (20 g) per 100 grams as compared to chicken breast. Chicken thighs are still a great source of lean protein though, being about 96% lean. Thighs contain more B6, B12, zinc, and iron than breasts, and they tend to taste better as well.
Due to it's higher fat content, I tend to prefer using chicken thighs in slow cooked dishes like Crockpot Chicken Stew and 2 Ingredient Salsa Chicken. Thighs can be cooked hotter than breasts and still stay juicy; aim fore more like 185F instead of 165F. As long as you make sure to remove the skin (which is where most of the fat is), there's no reason to avoid eating simply prepared chicken thighs.
Serving Size: 4 oz (113 g)
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Calories: 137
Calories: 137
------------------------------------------
Total Fat: 4.7g (6 %)
Saturated Fat: 1.2g (6 %)
Sodium: 107mg (5 %)
Protein: 22.2g (44 %)
Total Fat: 4.7g (6 %)
Saturated Fat: 1.2g (6 %)
Sodium: 107mg (5 %)
Protein: 22.2g (44 %)
------------------------------------------
Vitamin B1 (Thiamin): 0.1mg (8 %)
Vitamin B2 (Riboflavin): 0.22mg (17 %)
Vitamin B3 (Niacin): 6.3mg (39 %)
Vitamin B5: 0.0mg (0 %)
Vitamin B6 (Pyridoxine): 0.51mg (30 %)
Vitamin B12: 0.69mcg (29 %)
Vitamin D: 0.0mcg (0 %)
Choline: 61mg (11 %)
------------------------------------------
Copper: 0.07mg (8 %)
Iron: 0.92mg (5 %)
Manganese: 0.02mg (1 %)
Phosphorus: 209mg (17 %)
Selenium: 25.9mcg (47 %)
Zinc: 1.79mg (16 %)
------------------------------------------Vitamin B1 (Thiamin): 0.1mg (8 %)
Vitamin B2 (Riboflavin): 0.22mg (17 %)
Vitamin B3 (Niacin): 6.3mg (39 %)
Vitamin B5: 0.0mg (0 %)
Vitamin B6 (Pyridoxine): 0.51mg (30 %)
Vitamin B12: 0.69mcg (29 %)
Vitamin D: 0.0mcg (0 %)
Choline: 61mg (11 %)
------------------------------------------
Copper: 0.07mg (8 %)
Iron: 0.92mg (5 %)
Manganese: 0.02mg (1 %)
Phosphorus: 209mg (17 %)
Selenium: 25.9mcg (47 %)
Zinc: 1.79mg (16 %)
Eggs
Eggs aren't a meat, but there's really no where else to put them. Eggs are a rich source of pretty much everything. As they need to sustain the life of a chick, they're basically as close to you can get to being a multivitamin for a food. Egg yolks contain a notable amount of vitamins A, B2 (riboflavin), B5 (pantothenic acid), B9 (folate), B12 (cobalamin), and D, while also being rich sources of iodine, iron, phosphorus, selenium, and zinc. Most notably, eggs are one of the few sources of choline, where a single egg contains 31% (169 mg) of your daily value. And then there's the whites, which are high in protein.
The only "downsides" of eggs is that they're high in cholesterol and fat. However, consuming dietary cholesterol has little effect on worsening your blood cholesterol levels. On the contrary, eggs have been shown to raise HDL levels. As for fat, the yolk helps aid in the absorption of the fat soluble vitamins (A, D, E, and K), while being filling and essential for optimal brain health. As long as you don't consume too much you won't have to worry about an excess of calories or weight gain. You can read more about eggs on my post about Overshadowed Healthy Foods.
Eggs are also one of the most versatile foods out there. There's so many ways to cook an egg: scrambed, omlette, boiled, frittata, fried, poached, shakshuka, deviled, and more. Plus there's always the fact that you can throw an egg onto anything and then call it a "breakfast ___" (like a breakfast burger or breakfast pizza). I typically stick to scrambling as it's the easiest, and I can pack in a ton of vegetables as well. You can check out some of my egg recipes like Spinach & Mushroom Scrambled Eggs, Tomato and Egg Shakshuka, Spinach and Onion Frittata, and Air Fryer Hard Boiled Eggs.
Serving Size: 1 egg (50 g)
------------------------------------------
Calories: 74
Calories: 74
------------------------------------------
Total Fat: 5.0g (6 %)
Saturated Fat: 1.6g (8 %)
Sodium: 65mg (3 %)
Protein: 6.2g (12 %)
Total Fat: 5.0g (6 %)
Saturated Fat: 1.6g (8 %)
Sodium: 65mg (3 %)
Protein: 6.2g (12 %)
------------------------------------------
Vitamin B1 (Thiamin): 0.04mg (3 %)
Vitamin B2 (Riboflavin): 0.21mg (16 %)
Vitamin B3 (Niacin): 0.0mg (0 %)
Vitamin B5: 0.0mg (0 %)
Vitamin B6 (Pyridoxine): 0.03mg (2 %)
Vitamin B12: 0.51mcg (21 %)
Vitamin D: 1.24mcg (6 %)
Choline: 169mg (31 %)
------------------------------------------
Copper: 0.0mg (0 %)
Iron: 0.84mg (5 %)
Manganese: 0.0mg (0 %)
Phosphorus: 93mg (7 %)
Selenium: 15.6mcg (28 %)
Zinc: 0.62mg (6 %)
------------------------------------------Vitamin B1 (Thiamin): 0.04mg (3 %)
Vitamin B2 (Riboflavin): 0.21mg (16 %)
Vitamin B3 (Niacin): 0.0mg (0 %)
Vitamin B5: 0.0mg (0 %)
Vitamin B6 (Pyridoxine): 0.03mg (2 %)
Vitamin B12: 0.51mcg (21 %)
Vitamin D: 1.24mcg (6 %)
Choline: 169mg (31 %)
------------------------------------------
Copper: 0.0mg (0 %)
Iron: 0.84mg (5 %)
Manganese: 0.0mg (0 %)
Phosphorus: 93mg (7 %)
Selenium: 15.6mcg (28 %)
Zinc: 0.62mg (6 %)
Egg Whites
A whole egg contains 2 parts. First is the yolk, which is contains all the micronutrients mentioned above, all the fat, and a bit of protein. And then there's the egg white. While the whites contain pretty much none of the notable micronutrients, it also contains none of the fat or cholesterol. Basically, egg whites are liquid protein, though they do contain a fair bit of vitamin B2 (riboflavin) and selenium.
Egg whites are great for adding extra protein to your breakfast for little calories, like I did in my Spinach & Mushroom Scrambled Eggs and Higher Protein Scrambled Eggs. But the fat and nutrients in the yolks are still essential, so it's best to use a combination of whole eggs and egg whites instead of just having an egg white omlette. Don't fear the yolk!
Serving Size: 3 tbsp (46 g)
------------------------------------------
Calories: 24
Calories: 24
------------------------------------------
Total Fat: 0.1g (0 %)
Saturated Fat: 0.0g (0 %)
Sodium: 76mg (3 %)
Protein: 5.0g (10 %)
Total Fat: 0.1g (0 %)
Saturated Fat: 0.0g (0 %)
Sodium: 76mg (3 %)
Protein: 5.0g (10 %)
------------------------------------------
Vitamin B1 (Thiamin): 0.0mg (0 %)
Vitamin B2 (Riboflavin): 0.2mg (16 %)
Vitamin B3 (Niacin): 0.0mg (0 %)
Vitamin B5: 0.1mg (2 %)
Vitamin B6 (Pyridoxine): 0.0mg (0 %)
Vitamin B12: 0.04mcg (2 %)
Vitamin D: 0.0mcg (0 %)
Choline: 1mg (0 %)
------------------------------------------
Copper: 0.01mg (1 %)
Iron: 0.04mg (0 %)
Manganese: 0.01mg (0 %)
Phosphorus: 7mg (1 %)
Selenium: 9.2mcg (17 %)
Zinc: 0.01mg (0 %)
------------------------------------------Vitamin B1 (Thiamin): 0.0mg (0 %)
Vitamin B2 (Riboflavin): 0.2mg (16 %)
Vitamin B3 (Niacin): 0.0mg (0 %)
Vitamin B5: 0.1mg (2 %)
Vitamin B6 (Pyridoxine): 0.0mg (0 %)
Vitamin B12: 0.04mcg (2 %)
Vitamin D: 0.0mcg (0 %)
Choline: 1mg (0 %)
------------------------------------------
Copper: 0.01mg (1 %)
Iron: 0.04mg (0 %)
Manganese: 0.01mg (0 %)
Phosphorus: 7mg (1 %)
Selenium: 9.2mcg (17 %)
Zinc: 0.01mg (0 %)
Ground Beef
Ground beef is personally what I think of for beef, as opposed to whole cuts like steak. Beef is basically the meat for most people, and for good reason. Obviously it's high in protein, but beef is also a rich source of vitamins B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B12 (cobalamin), as well as choline, phosphorus, selenium, and zinc. Beef is also one of the best sources of heme iron (from animals), which is more bioavailable than non-heme iron (from plants).
While yes, beef is higher in saturated fat and cholesterol, as well as being red meat, it is worth noting that most studies talking about the supposed risks of meat do not isolate lean red meat prepared in healthy ways, as opposed to a fatty steak, lasagna, or a hot dog. You can read more about beef on my post Overshadowed Healthy Foods.
Comparing 93/7 ground beef to 80/20 beef for a standard 4 oz (113 g) serving, 93/7 contains 100 less calories and 1/3 of the fat. The leaner cut also contains more protein and micronutrients like B5 (pantothenic acid), B6 (pyridoxine), B12 (cobalamin), phosphorus, and selenium.
I personally use ground beef and ground turkey interchangeably, as well as ground chicken. You can check out some of my ground meat recipes with beef like The Iron Bowl and Lebanese Riced Cauliflower Casserole, or swap beef for turkey in any of my other recipes.
Serving Size: 4 oz (113 g)
------------------------------------------
Calories: 172
Calories: 172
------------------------------------------
Total Fat: 7.9g (10 %)
Saturated Fat: 3.3g (16 %)
Sodium: 75mg (3 %)
Protein: 23.6g (47 %)
Total Fat: 7.9g (10 %)
Saturated Fat: 3.3g (16 %)
Sodium: 75mg (3 %)
Protein: 23.6g (47 %)
------------------------------------------
Vitamin B1 (Thiamin): 0.05mg (4 %)
Vitamin B2 (Riboflavin): 0.17mg (13 %)
Vitamin B3 (Niacin): 6.0mg (38 %)
Vitamin B5: 0.7mg (14 %)
Vitamin B6 (Pyridoxine): 0.43mg (25 %)
Vitamin B12: 2.52mcg (105 %)
Vitamin D: 0.11mcg (1 %)
Choline: 78mg (14 %)
------------------------------------------
Copper: 0.08mg (9 %)
Iron: 2.63mg (15 %)
Manganese: 0.01mg (0 %)
Phosphorus: 217mg (17 %)
Selenium: 19.3mcg (35 %)
Zinc: 5.62mg (51 %)
------------------------------------------Vitamin B1 (Thiamin): 0.05mg (4 %)
Vitamin B2 (Riboflavin): 0.17mg (13 %)
Vitamin B3 (Niacin): 6.0mg (38 %)
Vitamin B5: 0.7mg (14 %)
Vitamin B6 (Pyridoxine): 0.43mg (25 %)
Vitamin B12: 2.52mcg (105 %)
Vitamin D: 0.11mcg (1 %)
Choline: 78mg (14 %)
------------------------------------------
Copper: 0.08mg (9 %)
Iron: 2.63mg (15 %)
Manganese: 0.01mg (0 %)
Phosphorus: 217mg (17 %)
Selenium: 19.3mcg (35 %)
Zinc: 5.62mg (51 %)
Ground Turkey
Ground turkey is like the little brother of ground beef. As turkey is poultry, ground turkey is probably more comparable to chicken thighs actually. Turkey does contain more of vitamins A and B9 (folate) than both beef and chicken, as well as calcium. Turkey is lower in both iron and vitamin B12 as compared to beef though, as it's conent of both is about half that of beef's.
Turkey is still a very good source of many vitamins and minerals though, particularly vitamins B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B12 (cobalamin), as well as choline, copper, phosphorus, selenium, and zinc. Overall, ground turkey is an often cheaper option that's still highly nutritious, and is a good alternative to beef if you're avoiding red meat.
I personally use ground turkey and ground beef interchangeably, as well as ground chicken. You can check out some of my ground meat recipes with turkey like High Protein Mac & Cheese and Slow Cooker Chili, or swap turkey for beef in any of my other recipes.
Serving Size: 4 oz (113 g)
------------------------------------------
Calories: 170
Calories: 170
------------------------------------------
Total Fat: 9.4g (12 %)
Saturated Fat: 2.5g (12 %)
Sodium: 78mg (3 %)
Protein: 21.2g (42 %)
Total Fat: 9.4g (12 %)
Saturated Fat: 2.5g (12 %)
Sodium: 78mg (3 %)
Protein: 21.2g (42 %)
------------------------------------------
Vitamin B1 (Thiamin): 0.08mg (6 %)
Vitamin B2 (Riboflavin): 0.21mg (16 %)
Vitamin B3 (Niacin): 6.1mg (38 %)
Vitamin B5: 1.1mg (23 %)
Vitamin B6 (Pyridoxine): 0.4mg (23 %)
Vitamin B12: 1.36mcg (57 %)
Vitamin D: 0.45mcg (2 %)
Choline: 60mg (11 %)
------------------------------------------
Copper: 0.12mg (13 %)
Iron: 1.32mg (7 %)
Manganese: 0.01mg (0 %)
Phosphorus: 218mg (17 %)
Selenium: 21.5mcg (39 %)
Zinc: 2.86mg (26 %)
------------------------------------------Vitamin B1 (Thiamin): 0.08mg (6 %)
Vitamin B2 (Riboflavin): 0.21mg (16 %)
Vitamin B3 (Niacin): 6.1mg (38 %)
Vitamin B5: 1.1mg (23 %)
Vitamin B6 (Pyridoxine): 0.4mg (23 %)
Vitamin B12: 1.36mcg (57 %)
Vitamin D: 0.45mcg (2 %)
Choline: 60mg (11 %)
------------------------------------------
Copper: 0.12mg (13 %)
Iron: 1.32mg (7 %)
Manganese: 0.01mg (0 %)
Phosphorus: 218mg (17 %)
Selenium: 21.5mcg (39 %)
Zinc: 2.86mg (26 %)
Ham
Ham is a surprisingly lean cut of meat (I always thought it was fatty for some reason). It's leaner than both ground turkey and ground beef, but fattier than both chicken breasts and chicken thighs. The lean parts of ham (not including the chunks of fat on the sides) are about 95% lean. Ham is one of the highest sources on this list of both thiamin (vitamin B1) and selenium, but is also a significant source of phosphorus and zinc, as well as all the other B vitamins (B2, B3, B5, B6, and B12).
The main issue with ham is that it can be cured, thus being very sodium dense, and well as containing carcinogenic nitrites and nitrates. Deli meat also often gets lumped in with ham, which is much fattier and saltier, while lower in protein. Additionally, ham is often covered in sugary sauces and glazes, nullifying its health benefits. As with most whole foods, ham can be a very good addition to your diet, assuming it is prepared in healthful ways.
Serving Size: 4 oz (113 g)
------------------------------------------
Calories: 154
Calories: 154
------------------------------------------
Total Fat: 6.1g (8 %)
Saturated Fat: 2.1g (11 %)
Sodium: 62mg (3 %)
Protein: 23.1g (46 %)
Total Fat: 6.1g (8 %)
Saturated Fat: 2.1g (11 %)
Sodium: 62mg (3 %)
Protein: 23.1g (46 %)
------------------------------------------
Vitamin B1 (Thiamin): 0.99mg (82 %)
Vitamin B2 (Riboflavin): 0.26mg (20 %)
Vitamin B3 (Niacin): 6.0mg (38 %)
Vitamin B5: 0.9mg (18 %)
Vitamin B6 (Pyridoxine): 0.57mg (33 %)
Vitamin B12: 0.8mcg (33 %)
Vitamin D: 0.68mcg (3 %)
Choline: 82mg (15 %)
------------------------------------------
Copper: 0.08mg (9 %)
Iron: 1.14mg (6 %)
Manganese: 0.03mg (1 %)
Phosphorus: 259mg (21 %)
Selenium: 40.0mcg (73 %)
Zinc: 2.57mg (23 %)
------------------------------------------Vitamin B1 (Thiamin): 0.99mg (82 %)
Vitamin B2 (Riboflavin): 0.26mg (20 %)
Vitamin B3 (Niacin): 6.0mg (38 %)
Vitamin B5: 0.9mg (18 %)
Vitamin B6 (Pyridoxine): 0.57mg (33 %)
Vitamin B12: 0.8mcg (33 %)
Vitamin D: 0.68mcg (3 %)
Choline: 82mg (15 %)
------------------------------------------
Copper: 0.08mg (9 %)
Iron: 1.14mg (6 %)
Manganese: 0.03mg (1 %)
Phosphorus: 259mg (21 %)
Selenium: 40.0mcg (73 %)
Zinc: 2.57mg (23 %)
Hot Dogs
Hot dogs are a highly processed meat product that are high in calories, fat, and sodium. They're a poor source of protein compared to most things on this list, and also filled with preservatives. And the hot dog itself is probably the healthiest part compared to the white bread bun and sugary ketchup on top. Fine once a year at a barbeque, but unsurprisingly hot dogs aren't winning any awards.
Serving Size: 1 hot dog (57 g)
------------------------------------------
Calories: 189
Calories: 189
------------------------------------------
Total Fat: 16.8g (22 %)
Saturated Fat: 6.8g (34 %)
Sodium: 497mg (22 %)
Protein: 7.0g (14 %)
Total Fat: 16.8g (22 %)
Saturated Fat: 6.8g (34 %)
Sodium: 497mg (22 %)
Protein: 7.0g (14 %)
------------------------------------------
Vitamin B1 (Thiamin): 0.02mg (1 %)
Vitamin B2 (Riboflavin): 0.09mg (7 %)
Vitamin B3 (Niacin): 1.2mg (8 %)
Vitamin B5: 0.0mg (0 %)
Vitamin B6 (Pyridoxine): 0.06mg (4 %)
Vitamin B12: 0.5mcg (21 %)
Vitamin D: 0.51mcg (3 %)
Choline: 19mg (3 %)
------------------------------------------
Copper: 0.03mg (3 %)
Iron: 0.68mg (4 %)
Manganese: 0.00mg (0 %)
Phosphorus: 73mg (6 %)
Selenium: 6.2mcg (11 %)
Zinc: 1.24mg (11 %)
------------------------------------------Vitamin B1 (Thiamin): 0.02mg (1 %)
Vitamin B2 (Riboflavin): 0.09mg (7 %)
Vitamin B3 (Niacin): 1.2mg (8 %)
Vitamin B5: 0.0mg (0 %)
Vitamin B6 (Pyridoxine): 0.06mg (4 %)
Vitamin B12: 0.5mcg (21 %)
Vitamin D: 0.51mcg (3 %)
Choline: 19mg (3 %)
------------------------------------------
Copper: 0.03mg (3 %)
Iron: 0.68mg (4 %)
Manganese: 0.00mg (0 %)
Phosphorus: 73mg (6 %)
Selenium: 6.2mcg (11 %)
Zinc: 1.24mg (11 %)
Lamb
Lean cuts of lamb have about are about 96% lean, making them comparable to fat and protein of chicken thighs. It's slightly leaner that leans cuts of steak like top sirloin, and lamb is also considered red meat.
Like most red meats, lamb is high in all the B vitamins, like thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), and pyridoxine (B6). Notably, lamb contains over twice the amount of cobalamin (B12) as compared to beef. Lamb also has more iron than top sirloin steak, though it does contain less than ground beef. Lean lamb is also a rich source of copper, phosphorus, selenium, and zinc.
This is all assuming very lean pieces of lamb though. Most lamb can be quite fatty, with high amounts of both intermuscular fat (big chunks of fat) and intramuscular fat (marbeling). This lowers its nutritional content, while also being higher in fat and calories.
Serving Size: 4 oz (113 g)
------------------------------------------
Calories: 142
Calories: 142
------------------------------------------
Total Fat: 4.8g (6 %)
Saturated Fat: 1.7g (9 %)
Sodium: 69mg (3 %)
Protein: 23.3g (47 %)
Total Fat: 4.8g (6 %)
Saturated Fat: 1.7g (9 %)
Sodium: 69mg (3 %)
Protein: 23.3g (47 %)
------------------------------------------
Vitamin B1 (Thiamin): 0.16mg (13 %)
Vitamin B2 (Riboflavin): 0.28mg (22 %)
Vitamin B3 (Niacin): 7.0mg (44 %)
Vitamin B5: 0.8mg (16 %)
Vitamin B6 (Pyridoxine): 0.19mg (11 %)
Vitamin B12: 2.99mcg (125 %)
Vitamin D: 0.00mcg (0 %)
Choline: 0mg (0 %)
------------------------------------------
Copper: 0.14mg (16 %)
Iron: 2.06mg (11 %)
Manganese: 0.03mg (1 %)
Phosphorus: 221mg (18 %)
Selenium: 26.5mcg (48 %)
Zinc: 4.41mg (40 %)
------------------------------------------Vitamin B1 (Thiamin): 0.16mg (13 %)
Vitamin B2 (Riboflavin): 0.28mg (22 %)
Vitamin B3 (Niacin): 7.0mg (44 %)
Vitamin B5: 0.8mg (16 %)
Vitamin B6 (Pyridoxine): 0.19mg (11 %)
Vitamin B12: 2.99mcg (125 %)
Vitamin D: 0.00mcg (0 %)
Choline: 0mg (0 %)
------------------------------------------
Copper: 0.14mg (16 %)
Iron: 2.06mg (11 %)
Manganese: 0.03mg (1 %)
Phosphorus: 221mg (18 %)
Selenium: 26.5mcg (48 %)
Zinc: 4.41mg (40 %)
Liver
Beef liver is probably about the most nutritious meat you can eat. It's about 96% lean, making it slightly leaner than most ground beef, but fattier than chicken breasts and thighs. It's also high in protein, containing 23 g in a standard 4 oz (113 g) serving.
Where liver really shines though is in its micronutrient content. If eggs were a multivitamin, then beef liver is a multivitamin on steroids. A single serving of liver contains over 600% of your daily value of vitamin A, 2,800% DV of vitamin B12, and 1,200% DV of copper, as well as loads of other vitamins and minerals in ridiculously high amounts, like riboflavin, pantothenic acid, folate, pyridoxine, choline, selenium, and zinc.
Liver is also one of the very few animal sources of vitamin C, though its amounts are quite small. I've never personally had liver, but I've heard its flavor is...interesting to say the least. Just something I need to experiment with.
Serving Size: 4 oz (113 g)
------------------------------------------
Calories: 153
Calories: 153
------------------------------------------
Total Fat: 4.1g (5 %)
Saturated Fat: 1.4g (7 %)
Sodium: 78mg (3 %)
Protein: 23.1g (46 %)
Total Fat: 4.1g (5 %)
Saturated Fat: 1.4g (7 %)
Sodium: 78mg (3 %)
Protein: 23.1g (46 %)
------------------------------------------
Vitamin B1 (Thiamin): 0.21mg (18 %)
Vitamin B2 (Riboflavin): 3.12mg (240 %)
Vitamin B3 (Niacin): 14.9mg (93 %)
Vitamin B5: 8.1mg (163 %)
Vitamin B6 (Pyridoxine): 1.23mg (72 %)
Vitamin B12: 67.25mcg (2802 %)
Vitamin D: 1.36mcg (7 %)
Choline: 378mg (69 %)
------------------------------------------
Copper: 11.06mg (1229 %)
Iron: 5.56mg (31 %)
Manganese: 0.35mg (15 %)
Phosphorus: 439mg (35 %)
Selenium: 45.0mcg (82 %)
Zinc: 4.54mg (41 %)
------------------------------------------Vitamin B1 (Thiamin): 0.21mg (18 %)
Vitamin B2 (Riboflavin): 3.12mg (240 %)
Vitamin B3 (Niacin): 14.9mg (93 %)
Vitamin B5: 8.1mg (163 %)
Vitamin B6 (Pyridoxine): 1.23mg (72 %)
Vitamin B12: 67.25mcg (2802 %)
Vitamin D: 1.36mcg (7 %)
Choline: 378mg (69 %)
------------------------------------------
Copper: 11.06mg (1229 %)
Iron: 5.56mg (31 %)
Manganese: 0.35mg (15 %)
Phosphorus: 439mg (35 %)
Selenium: 45.0mcg (82 %)
Zinc: 4.54mg (41 %)
Pepperoni
Pepperoni is a highly cured meat product that high in fat and sodium, while being low in protein. Its micronutrient content is slightly better than you'd expect; it actually does contain a little bit of vitamin K, manganese, and selenium. But that's really all the benefits of pepperoni. It contains over twice as much fat as protein, and contains potential cancer causing compounds. Two hot takes inbound:
- Pepperoni is just a hard Italian hot dog
- Pepperoni makes pizza worse
Serving Size: 1 oz (28 g)
------------------------------------------
Calories: 141
Calories: 141
------------------------------------------
Total Fat: 13.0g (17 %)
Saturated Fat: 5.0g (25 %)
Sodium: 443mg (19 %)
Protein: 5.4g (11 %)
Total Fat: 13.0g (17 %)
Saturated Fat: 5.0g (25 %)
Sodium: 443mg (19 %)
Protein: 5.4g (11 %)
------------------------------------------
Vitamin B1 (Thiamin): 0.08mg (6 %)
Vitamin B2 (Riboflavin): 0.07mg (6 %)
Vitamin B3 (Niacin): 1.4mg (9 %)
Vitamin B5: 0.3mg (5 %)
Vitamin B6 (Pyridoxine): 0.1mg (6 %)
Vitamin B12: 0.36mcg (15 %)
Vitamin D: 0.36mcg (2 %)
Choline: 14mg (3 %)
------------------------------------------
Copper: 0.03mg (3 %)
Iron: 0.37mg (2 %)
Manganese: 0.3mg (13 %)
Phosphorus: 44mg (4 %)
Selenium: 8.1mcg (15 %)
Zinc: 0.68mg (6 %)
------------------------------------------Vitamin B1 (Thiamin): 0.08mg (6 %)
Vitamin B2 (Riboflavin): 0.07mg (6 %)
Vitamin B3 (Niacin): 1.4mg (9 %)
Vitamin B5: 0.3mg (5 %)
Vitamin B6 (Pyridoxine): 0.1mg (6 %)
Vitamin B12: 0.36mcg (15 %)
Vitamin D: 0.36mcg (2 %)
Choline: 14mg (3 %)
------------------------------------------
Copper: 0.03mg (3 %)
Iron: 0.37mg (2 %)
Manganese: 0.3mg (13 %)
Phosphorus: 44mg (4 %)
Selenium: 8.1mcg (15 %)
Zinc: 0.68mg (6 %)
Pork Tenderloin
Pork tenderloin is a very lean cut of meat, containing only 2.5 g of fat and packing 24 g of protein in a 4 oz (113 g) serving. That makes it about 98% lean, just slightly leaner than chicken breast.
Pork is one of the highest sources on this list of thiamin (vitamin B1), but is also a great source of other B vitamins, such as riboflavin (B2), niacin (B3), pyridoxine (B6), and cobalamin (B12). Pork also contains notable amounts of the nutrients choline, copper, phosphorus, selenium, and zinc.
I personally don't like pork, as I'm not a fan of the flavor and it always seems to upset my stomach. But I do have a recipe for Roasted Pork Tenderloin that Vic loves, so we always pick some up when we find it on sale. As it's quite lean, you have to be careful not to overcook it; aim for about 145F.
Serving Size: 4 oz (113 g)
------------------------------------------
Calories: 124
Calories: 124
------------------------------------------
Total Fat: 2.5g (3 %)
Saturated Fat: 0.8g (4 %)
Sodium: 60mg (3 %)
Protein: 23.8g (48 %)
Total Fat: 2.5g (3 %)
Saturated Fat: 0.8g (4 %)
Sodium: 60mg (3 %)
Protein: 23.8g (48 %)
------------------------------------------
Vitamin B1 (Thiamin): 1.13mg (94 %)
Vitamin B2 (Riboflavin): 0.39mg (30 %)
Vitamin B3 (Niacin): 7.6mg (47 %)
Vitamin B5: 1.0mg (19 %)
Vitamin B6 (Pyridoxine): 0.88mg (52 %)
Vitamin B12: 0.58mcg (24 %)
Vitamin D: 0.23mcg (1 %)
Choline: 92mg (17 %)
------------------------------------------
Copper: 0.1mg (11 %)
Iron: 1.11mg (6 %)
Manganese: 0.02mg (1 %)
Phosphorus: 280mg (22 %)
Selenium: 34.9mcg (64 %)
Zinc: 2.14mg (19 %)
------------------------------------------Vitamin B1 (Thiamin): 1.13mg (94 %)
Vitamin B2 (Riboflavin): 0.39mg (30 %)
Vitamin B3 (Niacin): 7.6mg (47 %)
Vitamin B5: 1.0mg (19 %)
Vitamin B6 (Pyridoxine): 0.88mg (52 %)
Vitamin B12: 0.58mcg (24 %)
Vitamin D: 0.23mcg (1 %)
Choline: 92mg (17 %)
------------------------------------------
Copper: 0.1mg (11 %)
Iron: 1.11mg (6 %)
Manganese: 0.02mg (1 %)
Phosphorus: 280mg (22 %)
Selenium: 34.9mcg (64 %)
Zinc: 2.14mg (19 %)
Salami
Salami is another highly processed pork meat, like pepperoni, hot dogs, and bologna. Salami and pepperoni are probably the most comparable, as they're both cured Italian pork meats with a serving size of 1 oz (28 g) of cooked meat. Salami is slightly leaner than pepperoni, and does contain more B vitamins. Salami is essentially marginally fanicier and marginally healthier pepperoni, but it's still greasy, low protein, sodium dense, and highly preserved. A fine treat on occasion, but not a staple of your diet.
Serving Size: 1 oz (28 g)
------------------------------------------
Calories: 119
Calories: 119
------------------------------------------
Total Fat: 10.4g (13 %)
Saturated Fat: 3.7g (18 %)
Sodium: 529mg (23 %)
Protein: 6.1g (12 %)
Total Fat: 10.4g (13 %)
Saturated Fat: 3.7g (18 %)
Sodium: 529mg (23 %)
Protein: 6.1g (12 %)
------------------------------------------
Vitamin B1 (Thiamin): 0.26mg (22 %)
Vitamin B2 (Riboflavin): 0.09mg (7 %)
Vitamin B3 (Niacin): 1.6mg (10 %)
Vitamin B5: 0.3mg (6 %)
Vitamin B6 (Pyridoxine): 0.15mg (9 %)
Vitamin B12: 0.78mcg (32 %)
Vitamin D: 0.00mcg (0 %)
Choline: 0mg (0 %)
------------------------------------------
Copper: 0.04mg (4 %)
Iron: 0.43mg (2 %)
Manganese: 0.02mg (1 %)
Phosphorus: 64mg (5 %)
Selenium: 7.1mcg (13 %)
Zinc: 1.18mg (11 %)
------------------------------------------Vitamin B1 (Thiamin): 0.26mg (22 %)
Vitamin B2 (Riboflavin): 0.09mg (7 %)
Vitamin B3 (Niacin): 1.6mg (10 %)
Vitamin B5: 0.3mg (6 %)
Vitamin B6 (Pyridoxine): 0.15mg (9 %)
Vitamin B12: 0.78mcg (32 %)
Vitamin D: 0.00mcg (0 %)
Choline: 0mg (0 %)
------------------------------------------
Copper: 0.04mg (4 %)
Iron: 0.43mg (2 %)
Manganese: 0.02mg (1 %)
Phosphorus: 64mg (5 %)
Selenium: 7.1mcg (13 %)
Zinc: 1.18mg (11 %)
Sausage
Sausage, along with the other highly processed meat products on this list (pepperoni, hot dogs, bologna, salami, spam, etc.) are probably why pork gets a bad wrap. Of these, Italian sausage is probably your healthiest choice, though you can still do way better when eating pork (like pork tenderloin or ham).
My problem is sausage is, ironically, that it's healthier than the other ultra-processed pork products listed above. Therefore, it may get lumped in with much less processed and more healthful foods like steak or chicken. Sausage is highly fatty and calorie dense, containing almost twice as many grams of fat as protein. For a standard 4 oz (113 g) serving of raw meat, sausage has over double the calories and 1/3 less protein compared to 93/7 beef and turkey, while also being extremely sodium dense and cured with carcinogenic nitrates.
Sausage is far from the worst food on the planet though. It's still a pretty decent source of B vitamins, like B2, B3, and B12. It also contains a good amount of iron, phosphorus, selenium, and zinc. Sausage is fine I guess, like a hot dog that graduated high school.
Serving Size: 4 oz (113 g)
------------------------------------------
Calories: 329
Calories: 329
------------------------------------------
Total Fat: 27.5g (35 %)
Saturated Fat: 9.8g (49 %)
Sodium: 638mg (28 %)
Protein: 15.8g (32 %)
Total Fat: 27.5g (35 %)
Saturated Fat: 9.8g (49 %)
Sodium: 638mg (28 %)
Protein: 15.8g (32 %)
------------------------------------------
Vitamin B1 (Thiamin): 0.00mg (0 %)
Vitamin B2 (Riboflavin): 0.26mg (20 %)
Vitamin B3 (Niacin): 6.6mg (41 %)
Vitamin B5: 0.0mg (0 %)
Vitamin B6 (Pyridoxine): 0.00mg (0 %)
Vitamin B12: 1.13mcg (47 %)
Vitamin D: 0.00mcg (0 %)
Choline: 0mg (0 %)
------------------------------------------
Copper: 0.07mg (8 %)
Iron: 2.01mg (11 %)
Manganese: 0.04mg (2 %)
Phosphorus: 143mg (11 %)
Selenium: 12.8mcg (23 %)
Zinc: 2.17mg (20 %)
------------------------------------------Vitamin B1 (Thiamin): 0.00mg (0 %)
Vitamin B2 (Riboflavin): 0.26mg (20 %)
Vitamin B3 (Niacin): 6.6mg (41 %)
Vitamin B5: 0.0mg (0 %)
Vitamin B6 (Pyridoxine): 0.00mg (0 %)
Vitamin B12: 1.13mcg (47 %)
Vitamin D: 0.00mcg (0 %)
Choline: 0mg (0 %)
------------------------------------------
Copper: 0.07mg (8 %)
Iron: 2.01mg (11 %)
Manganese: 0.04mg (2 %)
Phosphorus: 143mg (11 %)
Selenium: 12.8mcg (23 %)
Zinc: 2.17mg (20 %)
Spam
Is spam even considered a meat? I've personally never had it, and I doubt you have either. Spam contains over twice as much fat as protein, has an excessive amount of sodium, is ful of preservatives, and contains a mediorce amount of B vitamins and selenium. It's convienent, and that's about it. If you really need a canned meat, get canned chicken.
Serving Size: 2 oz (56 g)
------------------------------------------
Calories: 189
Calories: 189
------------------------------------------
Total Fat: 17.2g (22 %)
Saturated Fat: 6.1g (31 %)
Sodium: 731mg (32 %)
Protein: 7.1g (14 %)
Total Fat: 17.2g (22 %)
Saturated Fat: 6.1g (31 %)
Sodium: 731mg (32 %)
Protein: 7.1g (14 %)
------------------------------------------
Vitamin B1 (Thiamin): 0.21mg (17 %)
Vitamin B2 (Riboflavin): 0.11mg (8 %)
Vitamin B3 (Niacin): 1.8mg (11 %)
Vitamin B5: 0.3mg (5 %)
Vitamin B6 (Pyridoxine): 0.12mg (7 %)
Vitamin B12: 0.51mcg (21 %)
Vitamin D: 0.28mcg (1 %)
Choline: 35mg (6 %)
------------------------------------------
Copper: 0.02mg (2 %)
Iron: 0.41mg (2 %)
Manganese: 0.01mg (1 %)
Phosphorus: 46mg (4 %)
Selenium: 15.9mcg (29 %)
Zinc: 0.84mg (8 %)
------------------------------------------Vitamin B1 (Thiamin): 0.21mg (17 %)
Vitamin B2 (Riboflavin): 0.11mg (8 %)
Vitamin B3 (Niacin): 1.8mg (11 %)
Vitamin B5: 0.3mg (5 %)
Vitamin B6 (Pyridoxine): 0.12mg (7 %)
Vitamin B12: 0.51mcg (21 %)
Vitamin D: 0.28mcg (1 %)
Choline: 35mg (6 %)
------------------------------------------
Copper: 0.02mg (2 %)
Iron: 0.41mg (2 %)
Manganese: 0.01mg (1 %)
Phosphorus: 46mg (4 %)
Selenium: 15.9mcg (29 %)
Zinc: 0.84mg (8 %)
Steak
Steak is an often over-demonized food that can actually be quite nutritious. Lean cuts, like top sirloin are about 95% lean, making them slightly leaner than 93/7 beef, but fattier than chicken and pork tenderloin. I'm not the biggest fan of just straight-up steak, but I do like it when mixed in with other stuff, like my Juicy and Healthy Beef and Broccoli.
Steak, and beef as a whole, is one of the best sources of heme iron on this list, as well as being a good source of vitamins B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), and B12 (cobalamin). Sirloin is also rich in choline, phosphorus, selenium, and zinc. As long as it's not slathered in butter, a lean steak every now and then would probably be a very healthy addition to your diet.
It's worth noting the potential link between red meat consumption and heart disease and cancer, though most of these studies are outdated and don't consider cuts of lean meat in isolation. Additionally, there is plenty of bias, as people who tend to consume more red meat also tend to drink more, smoke more, and exercise less, all of which increase the risk of heart disease and cancer. As long as you stay away from fatty cuts like rib-eye, and preferably eat grass-fed beef (confession: I don't), steak isn't something that should be totally avoided. It's also best to stay away from high heat cooking, as the charring on the outside of red meat is known to be hazardous.
Serving Size: 4 oz (113 g)
------------------------------------------
Calories: 153
Calories: 153
------------------------------------------
Total Fat: 5.2g (7 %)
Saturated Fat: 1.9g (10 %)
Sodium: 64mg (3 %)
Protein: 24.8g (50 %)
Total Fat: 5.2g (7 %)
Saturated Fat: 1.9g (10 %)
Sodium: 64mg (3 %)
Protein: 24.8g (50 %)
------------------------------------------
Vitamin B1 (Thiamin): 0.07mg (6 %)
Vitamin B2 (Riboflavin): 0.12mg (9 %)
Vitamin B3 (Niacin): 8.4mg (52 %)
Vitamin B5: 0.7mg (15 %)
Vitamin B6 (Pyridoxine): 0.68mg (40 %)
Vitamin B12: 1.34mcg (56 %)
Vitamin D: 0.11mcg (1 %)
Choline: 103mg (19 %)
------------------------------------------
Copper: 0.08mg (9 %)
Iron: 1.84mg (10 %)
Manganese: 0.02mg (1 %)
Phosphorus: 232mg (19 %)
Selenium: 28.8mcg (52 %)
Zinc: 4.68mg (43 %)
------------------------------------------Vitamin B1 (Thiamin): 0.07mg (6 %)
Vitamin B2 (Riboflavin): 0.12mg (9 %)
Vitamin B3 (Niacin): 8.4mg (52 %)
Vitamin B5: 0.7mg (15 %)
Vitamin B6 (Pyridoxine): 0.68mg (40 %)
Vitamin B12: 1.34mcg (56 %)
Vitamin D: 0.11mcg (1 %)
Choline: 103mg (19 %)
------------------------------------------
Copper: 0.08mg (9 %)
Iron: 1.84mg (10 %)
Manganese: 0.02mg (1 %)
Phosphorus: 232mg (19 %)
Selenium: 28.8mcg (52 %)
Zinc: 4.68mg (43 %)
Turkey Breast
Turkey breast is the lean white meat of the turkey, and is most comparable to chicken breast. Turkey breast is even leaner than chicken, being about 99% lean, though that does make it easy to over cook and dry out. It also has slightly more protein as well; 27 g for turkey and 25 g for chicken (for a 4 oz serving).
As for micronutrients, turkey breast contains notable amount of B vitamins, particularly vitamin B3, vitamin B6, and vitamin B12. It's also a good source of choline, copper, magnesium, phosphorus, selenium, and zinc. Compared to ground turkey, turkey breast is lower in fat and calories, but also lower in some micronutrients like zinc and vitamin B12.
When considering turkey breast though, make sure to get less processed forms, as opposed to turkey that's been cured, full of sodium, or made into deli meat. Ideally, the best turkey breast comes straight from the whole turkey, though you can buy minimally processed breast meat on it's own. I've never personally made it, but I've heard it's fairly simple and tasty as long as you don't cook the meat too long (165 F).
Serving Size: 4 oz (113 g)
------------------------------------------
Calories: 129
Calories: 129
------------------------------------------
Total Fat: 1.7g (2 %)
Saturated Fat: 0.3g (2 %)
Sodium: 128mg (6 %)
Protein: 26.7g (53 %)
Total Fat: 1.7g (2 %)
Saturated Fat: 0.3g (2 %)
Sodium: 128mg (6 %)
Protein: 26.7g (53 %)
------------------------------------------
Vitamin B1 (Thiamin): 0.05mg (4 %)
Vitamin B2 (Riboflavin): 0.16mg (13 %)
Vitamin B3 (Niacin): 11.2mg (70 %)
Vitamin B5: 0.9mg (18 %)
Vitamin B6 (Pyridoxine): 0.92mg (54 %)
Vitamin B12: 0.71mcg (30 %)
Vitamin D: 0.11mcg (1 %)
Choline: 69mg (13 %)
------------------------------------------
Copper: 0.08mg (9 %)
Iron: 0.82mg (5 %)
Manganese: 0.01mg (1 %)
Phosphorus: 227mg (18 %)
Selenium: 25.7mcg (47 %)
Zinc: 1.45mg (13 %)
------------------------------------------Vitamin B1 (Thiamin): 0.05mg (4 %)
Vitamin B2 (Riboflavin): 0.16mg (13 %)
Vitamin B3 (Niacin): 11.2mg (70 %)
Vitamin B5: 0.9mg (18 %)
Vitamin B6 (Pyridoxine): 0.92mg (54 %)
Vitamin B12: 0.71mcg (30 %)
Vitamin D: 0.11mcg (1 %)
Choline: 69mg (13 %)
------------------------------------------
Copper: 0.08mg (9 %)
Iron: 0.82mg (5 %)
Manganese: 0.01mg (1 %)
Phosphorus: 227mg (18 %)
Selenium: 25.7mcg (47 %)
Zinc: 1.45mg (13 %)
Veal
Veal is the meat of calves, or young cows, as opposed to beef, which is from older cows. Most ground veal tends to be very fatty, but here I will be looking at lean pieces of whole veal. In this case, veal is very lean, containing just about as much fat, protein, and calories as chicken breast and turkey breast.
Veal is actually a better source of vitamin B12 than both ground beef and steak, while also being high in riboflavin (vitamin B2), niacin (vitamin B3), pyridoxine (vitamin B6), choline, copper, magnesium, phosphorus, selenium, and zinc. While being one of the few sources here of vitamin D, veal is also lower in iron than it's cow counterparts. As long as you mainly stick to lean cuts, veal is a great way to mix up your protein source.
Serving Size: 4 oz (113 g)
------------------------------------------
Calories: 129
Calories: 129
------------------------------------------
Total Fat: 3.3g (4 %)
Saturated Fat: 1.3g (6 %)
Sodium: 112mg (5 %)
Protein: 24.7g (49 %)
Total Fat: 3.3g (4 %)
Saturated Fat: 1.3g (6 %)
Sodium: 112mg (5 %)
Protein: 24.7g (49 %)
------------------------------------------
Vitamin B1 (Thiamin): 0.1mg (8 %)
Vitamin B2 (Riboflavin): 0.35mg (27 %)
Vitamin B3 (Niacin): 8.2mg (51 %)
Vitamin B5: 0.8mg (16 %)
Vitamin B6 (Pyridoxine): 0.77mg (45 %)
Vitamin B12: 2.99mcg (125 %)
Vitamin D: 1.36mcg (7 %)
Choline: 125mg (23 %)
------------------------------------------
Copper: 0.1mg (11 %)
Iron: 0.96mg (5 %)
Manganese: 0.02mg (1 %)
Phosphorus: 268mg (21 %)
Selenium: 20.3mcg (37 %)
Zinc: 2.43mg (22 %)
------------------------------------------Vitamin B1 (Thiamin): 0.1mg (8 %)
Vitamin B2 (Riboflavin): 0.35mg (27 %)
Vitamin B3 (Niacin): 8.2mg (51 %)
Vitamin B5: 0.8mg (16 %)
Vitamin B6 (Pyridoxine): 0.77mg (45 %)
Vitamin B12: 2.99mcg (125 %)
Vitamin D: 1.36mcg (7 %)
Choline: 125mg (23 %)
------------------------------------------
Copper: 0.1mg (11 %)
Iron: 0.96mg (5 %)
Manganese: 0.02mg (1 %)
Phosphorus: 268mg (21 %)
Selenium: 20.3mcg (37 %)
Zinc: 2.43mg (22 %)
Venison
Finally, we have venison, the meat of raw deer. I have an uncle who is a hunter, and I've had some fresh deer that he's butchered himself before. And let me tell you that venison is extremely lean; picture a steak with zero marbeling. This makes it higher in protein, lower in fat, and lower in calories compared to other fattier meats, meeting the criteria for a good lean meat.
As the nutritional content can vary, it's hard to get exact measurements for micronutrients. But venison is a good source of vitamins B1, B3, B6, and B12, while also being rich sources of phosphorus, potassium, selenium, and zinc. Moreover, venison is the richest source of iron on this list, even more than beef. A 4 oz (113 g) serving of venison contains 3.3 mg (18 %) of iron, which is the highest on this list by a decent margin.
As deer are found in the wild, this would mean that they are grass fed and active, which is why the meat has very little intramuscular fat; these animals don't have metabolic syndrome like most of the animals we consume. If you have access to it, venison is a delicious and nutritious meat to have on occasion; just be careful not to overcook it.
Serving Size: 4 oz (113 g)
------------------------------------------
Calories: 136
Calories: 136
------------------------------------------
Total Fat: 2.7g (4 %)
Saturated Fat: 1.1g (5 %)
Sodium: 58mg (3 %)
Protein: 26.0g (52 %)
Total Fat: 2.7g (4 %)
Saturated Fat: 1.1g (5 %)
Sodium: 58mg (3 %)
Protein: 26.0g (52 %)
------------------------------------------
Vitamin B1 (Thiamin): 0.25mg (21 %)
Vitamin B2 (Riboflavin): 0.54mg (42 %)
Vitamin B3 (Niacin): 7.2mg (45 %)
Vitamin B5: 0.0mg (0 %)
Vitamin B6 (Pyridoxine): 0.42mg (25 %)
Vitamin B12: 7.16mcg (298 %)
Vitamin D: 0.00mcg (0 %)
Choline: 0mg (0 %)
------------------------------------------
Copper: 0.29mg (32 %)
Iron: 3.86mg (21 %)
Manganese: 0.05mg (2 %)
Phosphorus: 229mg (18 %)
Selenium: 11.0mcg (20 %)
Zinc: 2.37mg (22 %)
------------------------------------------Vitamin B1 (Thiamin): 0.25mg (21 %)
Vitamin B2 (Riboflavin): 0.54mg (42 %)
Vitamin B3 (Niacin): 7.2mg (45 %)
Vitamin B5: 0.0mg (0 %)
Vitamin B6 (Pyridoxine): 0.42mg (25 %)
Vitamin B12: 7.16mcg (298 %)
Vitamin D: 0.00mcg (0 %)
Choline: 0mg (0 %)
------------------------------------------
Copper: 0.29mg (32 %)
Iron: 3.86mg (21 %)
Manganese: 0.05mg (2 %)
Phosphorus: 229mg (18 %)
Selenium: 11.0mcg (20 %)
Zinc: 2.37mg (22 %)
References