Meat loaf made with beef
Common food
Photo: Wikipedia
A savory, dense loaf of ground beef bound with eggs and breadcrumbs, baked until the exterior forms a caramelized crust while the interior remains moist and tender. Its flavor is deeply savory with a hint of sweetness from ketchup or tomato-based glazes, and its texture is hearty and satisfying. With 17.48g of protein per 100g, it's a substantial source of muscle-building nutrients in a comfort-food package.
Calorie split: 36% protein · 15% carbs · 49% fat
↓ Full nutrition💚 Why it's loved
People adore meatloaf for its nostalgic, home-cooked warmth—it's the ultimate comfort food that evokes family dinners and childhood memories. Its versatility allows it to be customized with spices, vegetables, or glazes, making it a beloved staple across generations.
⚠️ Watch-outs & how to enjoy it better
The high sodium content from seasonings and sauces can be a concern for those monitoring blood pressure, and the fat content (10.72g per 100g) may be excessive for low-fat diets. To counteract this, use low-sodium broth, limit added salt, and pair with fiber-rich sides like steamed broccoli or a side salad to slow digestion and improve satiety.
Key benefits
- Excellent source of complete protein for muscle maintenance and satiety
- Rich in iron and B12 from beef, supporting energy and red blood cell production
- Provides zinc for immune function and wound healing
- High in creatine, which supports muscle strength and cognitive function
- A cost-effective way to feed a family with nutrient-dense ingredients
🍽️ Popular dishes
Classic American Meatloaf with Ketchup Glaze
German Frikadeller (meat patties, often loaf-shaped)
Swedish Köttbullar (meatballs, sometimes formed into loaves)
Japanese Hambāgu (hamburger steak, often served as a loaf)
British Cottage Pie (sometimes uses meatloaf base)
Italian Polpettone (large meatball or meatloaf)🌍 Where it's eaten
💡 Did you know?
The word 'meatloaf' first appeared in print in 1899, but the concept of ground meat formed into a loaf dates back to ancient Rome, where it was called 'isicia omentata'—a mixture of minced meat, pine nuts, and wine.
Full nutrition (USDA data · scales with serving)
| Water | 62.8 g |
| Energy | 199 kcal |
| Protein | 17.5 g |
| Total lipid (fat) | 10.7 g |
| Carbohydrate, by difference | 7.2 g |
| Fiber, total dietary | 0.40 g |
| Total Sugars | 1.8 g |
| Calcium, Ca | 64.0 mg |
| Iron, Fe | 2.0 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 169 mg |
| Potassium, K | 273 mg |
| Sodium, Na | 416 mg |
| Zinc, Zn | 3.8 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 17.1 ug |
| Vitamin C, total ascorbic acid | 0.60 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.19 mg |
| Niacin | 3.7 mg |
| Vitamin B-6 | 0.27 mg |
| Folate, total | 20.0 ug |
| Folic acid | 7.0 ug |
| Folate, food | 14.0 ug |
| Folate, DFE | 25.0 ug |
| Choline, total | 69.1 mg |
| Vitamin B-12 | 1.7 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 14.0 ug |
| Retinol | 13.0 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 38.0 ug |
| Vitamin E (alpha-tocopherol) | 0.16 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 1.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.0 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.25 g |
| SFA 16:0 | 2.1 g |
| SFA 18:0 | 1.5 g |
| Fatty acids, total monounsaturated | 4.6 g |
| MUFA 16:1 | 0.35 g |
| MUFA 18:1 | 3.9 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.60 g |
| PUFA 18:2 | 0.52 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 76.0 mg |
Amino acid profile (per 100g)
Estimated from Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked — USDA does not publish this profile for Meat loaf made with beef.
| Tryptophan | 0.12 g |
| Threonine | 0.92 g |
| Isoleucine | 1.1 g |
| Leucine | 1.9 g |
| Lysine | 2.0 g |
| Methionine | 0.61 g |
| Cystine | 0.25 g |
| Phenylalanine | 0.93 g |
| Tyrosine | 0.73 g |
| Valine | 1.2 g |
| Arginine | 1.6 g |
| Histidine | 0.78 g |
| Alanine | 1.5 g |
| Aspartic acid | 2.1 g |
| Glutamic acid | 3.6 g |
| Glycine | 1.6 g |
| Proline | 1.2 g |
| Serine | 0.95 g |
FAQ
Is meatloaf a healthy meal option?
Meatloaf can be part of a balanced diet when made with lean beef, whole-grain breadcrumbs, and plenty of vegetables. It's high in protein and iron but can be high in sodium and fat, so moderation and smart ingredient choices are key.
How can I make meatloaf healthier?
Use lean ground beef (90/10 or leaner), add grated vegetables like zucchini or carrots for moisture and fiber, use whole-grain breadcrumbs, and opt for a tomato-based glaze instead of sugary ketchup. Pair with a side of vegetables to balance the meal.
Can meatloaf be frozen?
Yes, meatloaf freezes well. Cool it completely, wrap tightly in plastic wrap and foil, and freeze for up to 3 months. Thaw in the refrigerator overnight before reheating in the oven at 350°F (175°C) until heated through.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.99 kcal/g · 35% calories from protein · 0.4 g fiber · 1.8 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.52 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.