Meat loaf made with beef, with tomato-based sauce
Common food
Photo: Wikipedia
A savory, comforting classic of ground beef bound with eggs and breadcrumbs, baked in a loaf and topped with a tangy, sweet tomato glaze. The texture is tender and moist, with a satisfying, dense bite and a caramelized, slightly sticky sauce. It's a protein-rich centerpiece, packing nearly 14g of protein per 100g while remaining relatively moderate in calories.
Calorie split: 35% protein · 17% carbs · 48% fat
↓ Full nutrition💚 Why it's loved
People adore it for its deep, savory umami flavor and the nostalgic comfort it brings, often evoking memories of family dinners. Its versatility is key—it can be dressed up with gourmet glazes or kept simple, and it slices perfectly for sandwiches the next day.
⚠️ Watch-outs & how to enjoy it better
The primary concern is its potential for high sodium, especially from the sauce and seasoning, which can be problematic for blood pressure. The beef fat content also contributes saturated fat. To counteract this, use low-sodium ketchup or make your own tomato sauce, choose lean ground beef (90/10 or leaner), and pair a slice with a large, leafy green salad dressed with vinegar to balance the meal.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Provides essential nutrients like iron, zinc, and B vitamins from beef.
- The tomato sauce adds lycopene, an antioxidant linked to heart health.
- A cost-effective way to feed a family a hearty, nutrient-dense meal.
- Highly customizable with added vegetables for extra fiber and vitamins.
🍽️ 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 wasn't until the Great Depression that it became a national staple, as it was a thrifty way to stretch a pound of beef to feed a whole family.
Full nutrition (USDA data · scales with serving)
| Water | 69.2 g |
| Energy | 159 kcal |
| Protein | 13.8 g |
| Total lipid (fat) | 8.3 g |
| Carbohydrate, by difference | 6.8 g |
| Fiber, total dietary | 0.70 g |
| Total Sugars | 2.2 g |
| Calcium, Ca | 53.0 mg |
| Iron, Fe | 1.8 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 137 mg |
| Potassium, K | 279 mg |
| Sodium, Na | 429 mg |
| Zinc, Zn | 3.0 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 13.3 ug |
| Vitamin C, total ascorbic acid | 2.0 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.16 mg |
| Niacin | 3.1 mg |
| Vitamin B-6 | 0.23 mg |
| Folate, total | 18.0 ug |
| Folic acid | 5.0 ug |
| Folate, food | 13.0 ug |
| Folate, DFE | 21.0 ug |
| Choline, total | 55.2 mg |
| Vitamin B-12 | 1.3 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 16.0 ug |
| Retinol | 10.0 ug |
| Carotene, beta | 60.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 3156 ug |
| Lutein + zeaxanthin | 35.0 ug |
| Vitamin E (alpha-tocopherol) | 0.45 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 1.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.1 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 | 0.20 g |
| SFA 16:0 | 1.6 g |
| SFA 18:0 | 1.1 g |
| Fatty acids, total monounsaturated | 3.5 g |
| MUFA 16:1 | 0.27 g |
| MUFA 18:1 | 3.0 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.49 g |
| PUFA 18:2 | 0.42 g |
| PUFA 18:3 | 0.02 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 | 59.0 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
Why does my meatloaf fall apart when I slice it?
It's likely due to insufficient binding agents or overmixing the meat. Ensure you use enough eggs and breadcrumbs (or crushed crackers), and mix the meat mixture just until combined—overworking it develops too much protein, making it tough and prone to crumbling. Letting it rest for 10 minutes after baking also helps it hold together.
Can I make meatloaf ahead of time?
Absolutely. You can assemble the raw loaf, cover it, and refrigerate it for up to 24 hours before baking. Alternatively, bake it completely, let it cool, and store slices in the fridge for 3-4 days or freeze for up to 3 months. Reheat slices in the oven or microwave.
What's the best way to keep it from being dry?
Use a higher fat beef (like 80/20) or a mix of beef and pork for moisture. Incorporate finely diced onions, which release water. Don't overbake—use a meat thermometer and pull it out when the internal temperature reaches 160°F (71°C). The tomato sauce glaze also helps lock in moisture.
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 1.59 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: 1.54 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.