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Nutritional values of meat

By VItalHealthZone

2 December 2023

256

Beef – chuck, top blade, trimmed (raw)

Amount – 100g Glycemic index – 0
Calories: 150 Carbohydrate: 0 Protein: 19.5g Fat: 7.37g

Vitamin A – 0IU	Calcium – 5mg
Vitamin B1 (Thiamine) – 0.12mg	Iron – 2.25mg
Vitamin B2 (Riboflavin) – 0.19mg	Magnesium – 21mg
Vitamin (B3 Niacin) – 3.42mg	Phosphorus – 184mg
Vitamin B5 (Pantothenic acid) – 0mg	Potassium – 338mg
Vitamin B6 (Pyridoxine) – 0.4mg	Sodium – 61mg
Vitamin B12 (Cobalamin) – 3.19mcg	Zinc – 6.3mg
Folate – 7mcg	Copper – 0.09mg
Vitamin C – 0mg	Manganese – 0mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0.13mg	Selenium – 10mcg
Vitamin K – 0mcg

Beef – mince 90% lean, trimmed (raw)

Amount – 100g Glycemic index – 0
Calories: 176 Carbohydrate: 0 Protein: 20g Fat: 10g

Vitamin A – 0IU	Calcium – 12mg
Vitamin B1 (Thiamine) – 0.04mg	Iron – 2.24mg
Vitamin B2 (Riboflavin) – 0.16mg	Magnesium – 20mg
Vitamin (B3 Niacin) – 5.07mg	Phosphorus – 184mg
Vitamin B5 (Pantothenic acid) – 0.6mg	Potassium – 321mg
Vitamin B6 (Pyridoxine) – 0.37mg	Sodium – 66mg
Vitamin B12 (Cobalamin) – 2.21mcg	Zinc – 4.79mg
Folate – 6mcg	Copper – 0.07mg
Vitamin C – 0mg	Manganese – 0.01mg
Vitamin D – 0IU	Fluoride – 22.4mcg
Vitamin E – 0.32mg	Selenium – 16.6mcg
Vitamin K – 0.8mcg

Beef – ribeye, lean and fat, trimmed (raw)

Amount – 100g Glycemic index – 0
Calories: 274 Carbohydrate: 0 Protein: 17.51g Fat: 22.07g

Vitamin A – 0IU	Calcium – 10mg
Vitamin B1 (Thiamine) – 0.08mg	Iron – 1.87mg
Vitamin B2 (Riboflavin) – 0.13mg	Magnesium – 18mg
Vitamin (B3 Niacin) – 3.23mg	Phosphorus – 168mg
Vitamin B5 (Pantothenic acid) – 0.29mg	Potassium – 305mg
Vitamin B6 (Pyridoxine) – 0.36mg	Sodium – 56mg
Vitamin B12 (Cobalamin) – 3.11mcg	Zinc – 3.85mg
Folate – 5mcg	Copper – 0.06mg
Vitamin C – 0mg	Manganese – 0.01mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0mg	Selenium – 16.5mcg
Vitamin K – 0mcg

Beef – top round, lean and fat, trimmed (raw)

Amount – 100g Glycemic index – 0
Calories: 164 Carbohydrate: 0 Protein: 22.18g Fat: 7.68g

Vitamin A – 0IU	Calcium – 25mg
Vitamin B1 (Thiamine) – 0.09mg	Iron – 1.74mg
Vitamin B2 (Riboflavin) – 0.12mg	Magnesium – 24mg
Vitamin (B3 Niacin) – 6.51mg	Phosphorus – 214mg
Vitamin B5 (Pantothenic acid) – 0.63mg	Potassium – 357mg
Vitamin B6 (Pyridoxine) – 0.66mg	Sodium – 63mg
Vitamin B12 (Cobalamin) – 1.32mcg	Zinc – 4.1mg
Folate – 12mcg	Copper – 0.1mg
Vitamin C – 0mg	Manganese – 0.01mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0.3mg	Selenium – 26.3mcg
Vitamin K – 1.2mcg

Beef – top sirloin, lean and fat, trimmed (raw)

Amount – 100g Glycemic index – 0
Calories: 214 Carbohydrate: 0 Protein: 19.92g Fat: 14.28

Vitamin A – 0IU	Calcium – 25mg
Vitamin B1 (Thiamine) – 0.05mg	Iron – 1.46mg
Vitamin B2 (Riboflavin) – 0.08mg	Magnesium – 20mg
Vitamin (B3 Niacin) – 6.43mg	Phosphorus – 181mg
Vitamin B5 (Pantothenic acid) – 0.58mg	Potassium – 309mg
Vitamin B6 (Pyridoxine) – 0.54mg	Sodium – 51mg
Vitamin B12 (Cobalamin) – 1.11mcg	Zinc – 3.57mg
Folate – 11mcg	Copper – 0.07mg
Vitamin C – 0mg	Manganese – 0.01mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0.37mg	Selenium – 21.8mcg
Vitamin K – 1.5mcg

Beef – prime tenderloin, trimmed (raw)

Amount – 100g Glycemic index – 0
Calories: 274 Carbohydrate: 0 Protein: 18.15g Fat: 21.83g

Vitamin A – 0IU	Calcium – 7mg
Vitamin B1 (Thiamine) – 0.12mg	Iron – 2.35mg
Vitamin B2 (Riboflavin) – 0.21mg	Magnesium – 20mg
Vitamin (B3 Niacin) – 2.99mg	Phosphorus – 181mg
Vitamin B5 (Pantothenic acid) – 0.3mg	Potassium – 304mg
Vitamin B6 (Pyridoxine) – 0.38mg	Sodium – 49mg
Vitamin B12 (Cobalamin) – 2.6mcg	Zinc – 3.05mg
Folate – 6mcg	Copper – 0.09mg
Vitamin C – 0mg	Manganese – 0.01mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0mg	Selenium – 17.1mcg
Vitamin K – 0mcg

Lamb – foreshank, lean and fat, trimmed (raw)

Amount – 100g Glycemic index – 0
Calories: 195 Carbohydrate: 0 Protein: 18.85g Fat: 12.68g

Vitamin A – 0IU	Calcium – 12mg
Vitamin B1 (Thiamine) – 0.09mg	Iron – 1.38mg
Vitamin B2 (Riboflavin) – 0.22mg	Magnesium – 19mg
Vitamin (B3 Niacin) – 5.27mg	Phosphorus – 158mg
Vitamin B5 (Pantothenic acid) – 0.62mg	Potassium – 270mg
Vitamin B6 (Pyridoxine) – 0.26mg	Sodium – 96mg
Vitamin B12 (Cobalamin) – 2.48mcg	Zinc – 5.4mg
Folate – 0mcg	Copper – 0.09mg
Vitamin C – 0mg	Manganese – 0.01mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0mg	Selenium – 7.2mcg
Vitamin K – 0mcg

Lamb – leg, sirloin chops, boneless, lean & fat, trimmed (raw)

Amount – 100g Glycemic index – 0
Calories: 208 Carbohydrate: 0 Protein: 18.33g Fat: 14.38g

Vitamin A – 0IU	Calcium – 11mg
Vitamin B1 (Thiamine) – 0.14mg	Iron – 1.75mg
Vitamin B2 (Riboflavin) – 0.29mg	Magnesium – 22mg
Vitamin (B3 Niacin) – 5mg	Phosphorus – 192mg
Vitamin B5 (Pantothenic acid) – 0.49mg	Potassium – 308mg
Vitamin B6 (Pyridoxine) – 0.36mg	Sodium – 59mg
Vitamin B12 (Cobalamin) – 2.72mcg	Zinc – 3.21mg
Folate – 0mcg	Copper – 0.14mg
Vitamin C – 0mg	Manganese – 0.01mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0mg	Selenium – 7.1mcg
Vitamin K – 0mcg

Lamb – loin, lean and fat, trimmed (raw)

Amount – 100g Glycemic index – 0
Calories: 203 Carbohydrate: 0 Protein: 19.32g Fat: 13.38g

Vitamin A – 0IU	Calcium – 15mg
Vitamin B1 (Thiamine) – 0.17mg	Iron – 1.66mg
Vitamin B2 (Riboflavin) – 0.29mg	Magnesium – 22mg
Vitamin (B3 Niacin) – 6.65mg	Phosphorus – 185mg
Vitamin B5 (Pantothenic acid) – 0.62mg	Potassium – 302mg
Vitamin B6 (Pyridoxine) – 0.45mg	Sodium – 70mg
Vitamin B12 (Cobalamin) – 1.76mcg	Zinc – 2.5mg
Folate – 0mcg	Copper – 0.13mg
Vitamin C – 0mg	Manganese – 0.01mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0mg	Selenium – 8.2mcg
Vitamin K – 0mcg

Lamb – rib, lean and fat, trimmed (raw)

Amount – 100g Glycemic index – 0
Calories: 289 Carbohydrate: 0 Protein: 16.46g Fat: 24.2

Vitamin A – 0IU	Calcium – 13mg
Vitamin B1 (Thiamine) – 0.15mg	Iron – 1.34mg
Vitamin B2 (Riboflavin) – 0.23mg	Magnesium – 18mg
Vitamin (B3 Niacin) – 5.1mg	Phosphorus – 156mg
Vitamin B5 (Pantothenic acid) – 0.5mg	Potassium – 254mg
Vitamin B6 (Pyridoxine) – 0.35mg	Sodium – 68mg
Vitamin B12 (Cobalamin) – 1.62mcg	Zinc – 2.51mg
Folate – 0mcg	Copper – 0.12mg
Vitamin C – 0mg	Manganese – 0.01mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0mg	Selenium – 6.9mcg
Vitamin K – 0mcg

Lamb – shoulder blade, lean and fat, trimmed (raw)

Amount – 100g Glycemic index – 0
Calories: 262 Carbohydrate: 0 Protein: 16.48g Fat: 21.28g

Vitamin A – 0IU	Calcium – 19mg
Vitamin B1 (Thiamine) – 0.11mg	Iron – 1.21mg
Vitamin B2 (Riboflavin) – 0.21mg	Magnesium – 17mg
Vitamin (B3 Niacin) – 4mg	Phosphorus – 150mg
Vitamin B5 (Pantothenic acid) – 0.68mg	Potassium – 260mg
Vitamin B6 (Pyridoxine) – 0.26mg	Sodium – 78mg
Vitamin B12 (Cobalamin) – 261mcg	Zinc – 4.37mg
Folate – 0mcg	Copper – 0.11mg
Vitamin C – 0mg	Manganese – 0.01mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0mg	Selenium – 6.9mcg
Vitamin K – 0mcg

Pork – bacon (raw)

Amount – 100g Glycemic index – 0
Calories: 458 Carbohydrate: 0.66g Protein: 11.6g Fat: 45.04g

Vitamin A – 37IU	Calcium – 6mg
Vitamin B1 (Thiamine) – 0.28mg	Iron – 0.48mg
Vitamin B2 (Riboflavin) – 0.11mg	Magnesium – 12mg
Vitamin (B3 Niacin) – 3.83mg	Phosphorus – 188mg
Vitamin B5 (Pantothenic acid) – 0.52mg	Potassium – 208mg
Vitamin B6 (Pyridoxine) – 0.21mg	Sodium – 833mg
Vitamin B12 (Cobalamin) – 0.69mcg	Zinc – 1.17mg
Folate – 2mcg	Copper – 0.07mg
Vitamin C – 0mg	Manganese – 0.02mg
Vitamin D – 0IU	Fluoride – 0.04mcg
Vitamin E – 0.27mg	Selenium – 20.2mcg
Vitamin K – 0mcg

Pork – leg ham, lean only (raw)

Amount – 100g Glycemic index – 0
Calories: 136 Carbohydrate: 0 Protein: 20.48g Fat: 5.41g

Vitamin A – 6IU	Calcium – 6mg
Vitamin B1 (Thiamine) – 0.88mg	Iron – 1.01mg
Vitamin B2 (Riboflavin) – 0.23mg	Magnesium – 29mg
Vitamin (B3 Niacin) – 5.34mg	Phosphorus – 229mg
Vitamin B5 (Pantothenic acid) – 0.81mg	Potassium – 369mg
Vitamin B6 (Pyridoxine) – 0.5mg	Sodium – 55mg
Vitamin B12 (Cobalamin) – 0.71mcg	Zinc – 2.27mg
Folate – 6mcg	Copper – 0.08mg
Vitamin C – 0.9mg	Manganese – 0.03mg
Vitamin D – IU	Fluoride – 0mcg
Vitamin E – 0.17mg	Selenium – 35.4mcg
Vitamin K – 0mcg

Pork – sirloin, chops or roast, trimmed (raw)

Amount – 100g Glycemic index – 0
Calories: 205 Carbohydrate: 0 Protein: 19.19g Fat: 13.63g

Vitamin A – 6IU	Calcium – 17mg
Vitamin B1 (Thiamine) – 0.98mg	Iron – 0.9mg
Vitamin B2 (Riboflavin) – 0.27mg	Magnesium – 22mg
Vitamin (B3 Niacin) – 4.08mg	Phosphorus – 196mg
Vitamin B5 (Pantothenic acid) – 0.76mg	Potassium – 320mg
Vitamin B6 (Pyridoxine) – 0.56mg	Sodium – 54mg
Vitamin B12 (Cobalamin) – 0.64mcg	Zinc – 1.86mg
Folate – 5mcg	Copper – 0.04mg
Vitamin C – 0.8mg	Manganese – 0.01mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0mg	Selenium – 30mcg
Vitamin K – 0mcg

Pork – tenderloin, lean and fat, trimmed (raw)

Amount – 100g Glycemic index – 0
Calories: 136 Carbohydrate: 0 Protein: 20.54g Fat: 5.41g

Vitamin A – 6IU	Calcium – 5mg
Vitamin B1 (Thiamine) – 0.95mg	Iron – 1.2mg
Vitamin B2 (Riboflavin) – 0.28mg	Magnesium – 25mg
Vitamin (B3 Niacin) – 4.35mg	Phosphorus – 222mg
Vitamin B5 (Pantothenic acid) – 0.88mg	Potassium – 359mg
Vitamin B6 (Pyridoxine) – 0.51mg	Sodium – 49mg
Vitamin B12 (Cobalamin) – 0.79mcg	Zinc – 1.99mg
Folate – 5mcg	Copper – 0.05mg
Vitamin C – 0.9mg	Manganese – 0.02mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0mg	Selenium – 32.4mcg
Vitamin K – 0mcg

Veal – top round, lean and fat, trimmed (raw)

Amount – 100g Glycemic index – 0
Calories: 117 Carbohydrate: 0 Protein: 20.98g Fat: 3.08g

Vitamin A – 0IU	Calcium – 5mg
Vitamin B1 (Thiamine) – 0.08mg	Iron – 0.79mg
Vitamin B2 (Riboflavin) – 0.27mg	Magnesium – 26mg
Vitamin (B3 Niacin) – 9.42mg	Phosphorus – 220mg
Vitamin B5 (Pantothenic acid) – 1.07mg	Potassium – 367mg
Vitamin B6 (Pyridoxine) – 0.46mg	Sodium – 63mg
Vitamin B12 (Cobalamin) – 1.04mcg	Zinc – 2.3mg
Folate – 14mcg	Copper – 0.11mg
Vitamin C – 0mg	Manganese – 0.03mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0.3mg	Selenium – 9mcg
Vitamin K – 3.9mcg

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