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Nutrient database standards for common meat items. Nutrients listed on a 100-g cooked basis.

 
Item, cookery method Protein, g Lipid, g Iron, mg Sodium, mg Zinc, mg Vitamin A, IU
Beef 27.65 11.36 3.16 67 4.65 5
 Porterhouse steak, grilled 28.88 9.01 1.98 60 5.49 0
 Ribeye steak, broiled 30.93 7.7 3.02 54 3.66 22
 Beef tenderloin, grilled 23.87 15.37 2.27 73 5.84 9
 Ground beef 70% lean
Pork 26.76 7.29 0.8 56 2.22 0
 Grilled pork loin (chops), bone-in, lean, broiled 28.47 4.49 0.92 54 2.43 0
 Broiled pork shoulder breast, boneless 26.69 20.04 1.1 89 2.57 0
 Ground pork 84% lean, cooked 18.84 7.62 0.85 1155 2.23 0
 Cured ham, boneless, cooked, heated
Lamb 27.43 10.7 1.88 84 3.48 20
 Lamb loin chop, cooked, fast fried 24.75 19.65 1.79 81 4.67 0
 Ground lamb cooked, broiled 27.68 7.01 2.24 45 4.04 0
 Lamb leg, lean only, cooked, roasted 26.16 13.31 1.77 81 4.47 0
 Lamb rib cooked, roasted
Poultry 30.54 3.17 0.45 52 0.9 32
 Skinless chicken breast, cooked, grilled 28.62 8.08 1.32 96 3.22 61
 Chicken drumsticks, cooked, fried
Fish 60.62 11.43 1.06 51 1.14 103
 Salmon filet with skin, smoked
 Beef liver, cooked, braised 29.08 5.26 6.54 79 5.30 31,714
 Beef kidney cooked, simmered 27.27 4.65 5.8 94 2.84 0
 Pork kidney cooked, braised 25.4 4.7 5.29 80 4.15 260
 Pork tongue cooked, braised 24.1 18.6 4.99 109 4.53 0
 Beef tongue, cooked, simmered 19.29 22.3 2.61 65 4.09 0
 Lamb tongue cooked, braised 21.57 20.28 2.63 67 2.99 0
Sourced from the USDA Food Composition Databases—https://ndb.nal.usda.gov/ndb/search/list (4 July 2017).About the Authors