Meat loaf made with beef and pork, with tomato-based sauce
Common food
Photo: Wikipedia
A hearty, savory loaf of ground beef and pork, bound with eggs and breadcrumbs, baked in a rich, tangy tomato glaze. The interior is moist and tender with a satisfying, meaty texture, while the top develops a slightly caramelized crust from the sauce. It's a protein-packed comfort food staple, offering a substantial 13.63g of protein per 100g.
Calorie split: 35% protein · 17% carbs · 47% fat
↓ Full nutrition💚 Why it's loved
People adore meatloaf for its deep, savory umami flavor and the comforting, nostalgic feeling it evokes, often reminding them of home-cooked family dinners. Its versatility allows it to be served hot, cold in sandwiches, or with a wide array of sides, making it a beloved weeknight or Sunday supper centerpiece.
⚠️ Watch-outs & how to enjoy it better
The combination of red meat and a sugary tomato glaze can be high in saturated fat and added sugars, which some may wish to moderate. For those watching sodium intake, the seasoning and sauce can contribute significantly. To balance this, pair a moderate portion with fiber-rich roasted vegetables like broccoli or a fresh green salad to aid satiety and nutrient absorption.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Provides essential minerals like iron and zinc from red meat.
- A versatile base that can be customized with various herbs and vegetables.
- A classic comfort food that is satisfying and budget-friendly.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The first known published recipe for meatloaf in the United States appeared in 1899, but it didn't become a true cultural icon until the Great Depression, as it was an economical way to stretch a small amount of meat to feed a family.
Full nutrition (USDA data · scales with serving)
| Water | 69.7 g |
| Energy | 157 kcal |
| Protein | 13.6 g |
| Total lipid (fat) | 8.2 g |
| Carbohydrate, by difference | 6.8 g |
| Fiber, total dietary | 0.70 g |
| Total Sugars | 2.2 g |
| Calcium, Ca | 52.0 mg |
| Iron, Fe | 1.7 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 137 mg |
| Potassium, K | 275 mg |
| Sodium, Na | 426 mg |
| Zinc, Zn | 2.8 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 15.0 ug |
| Vitamin C, total ascorbic acid | 2.1 mg |
| Thiamin | 0.14 mg |
| Riboflavin | 0.17 mg |
| Niacin | 2.9 mg |
| Vitamin B-6 | 0.22 mg |
| Folate, total | 17.0 ug |
| Folic acid | 5.0 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 20.0 ug |
| Choline, total | 55.7 mg |
| Vitamin B-12 | 1.1 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 22.0 ug |
| Retinol | 17.0 ug |
| Carotene, beta | 59.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 3151 ug |
| Lutein + zeaxanthin | 34.0 ug |
| Vitamin E (alpha-tocopherol) | 0.47 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.40 ug |
| Vitamin K (phylloquinone) | 1.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.0 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.19 g |
| SFA 16:0 | 1.6 g |
| SFA 18:0 | 1.1 g |
| Fatty acids, total monounsaturated | 3.4 g |
| MUFA 16:1 | 0.25 g |
| MUFA 18:1 | 3.0 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.59 g |
| PUFA 18:2 | 0.51 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 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 | 60.0 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 and pork.
| 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
Why does my meatloaf fall apart?
It often lacks a proper binder or is overmixed. Ensure you have enough egg and breadcrumbs (or crushed crackers) to hold it together, and mix the ingredients just until combined to avoid a dense, crumbly texture.
Can I make meatloaf ahead of time?
Yes, you can assemble the loaf, cover it, and refrigerate for up to 24 hours before baking. You can also bake it fully, cool it, and slice for quick meals or sandwiches later.
What's the best way to reheat leftover meatloaf?
For moist slices, reheat in a 325°F (165°C) oven, covered with foil, for about 20 minutes. Add a splash of broth or water to the pan to create steam and prevent drying out.
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 1.57 kcal/g · 35% calories from protein · 0.7 g fiber · 2.2 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: 1.55 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.