Nutrient composition of red meats (per 100 g)

meat type and cut energy (kcal) water

(g) protein

(g) fat

(g) cholesterol (mg) vitamin B₁₂

(μg) thiamin

(mg) iron

(mg) zinc

(mg)

Beef

chuck arm

pot roast 219 58 33.02 8.70 101 3.40 0.080 3.79 8.66

rib eye steak 225 59 28.04 11.70 80 3.32 0.100 2.57 6.99

short ribs 295 50 30.76 18.13 93 3.46 0.065 3.36 7.80

tenderloin 212 60 28.25 10.10 84 2.57 0.130 3.58 5.59

top sirloin 200 61 30.37 7.80 89 2.85 0.130 3.36 6.52

ground

(extra lean) 265 54 28.58 15.80 99 2.56 0.070 2.77 6.43

Pork

loin roast 169 62 30.24 7.21 78 0.55 0.639 1.06 2.31

tenderloin 164 66 8.14 4.81 79 0.55 0.940 1.47 2.63

Boston

shoulder roast 232 61 24.21 14.30 85 0.93 0.669 1.56 4.23

spareribs 397 40 29.06 30.30 121 1.08 0.382 1.85 4.60

cured ham

(extra lean) 145 68 20.93 5.53 53 0.65 0.754 1.48 2.88

Lamb

leg roast 191 64 28.30 7.74 89 2.64 0.110 2.12 4.94

loin chop 202 63 26.59 9.76 87 2.16 0.100 2.44 4.06

blade chop 209 63 24.61 11.57 87 2.74 0.090 2.07 6.48

Veal

loin chop 175 65 26.32 6.94 106 1.31 0.060 0.85 3.24

rib chop 177 65 25.76 7.44 115 1.58 0.060 0.96 4.49

Source: U.S. Department of Agriculture, Composition of Foods, Agriculture Handbook no. 8-10, 8-13, and 8-17.