Meat loaf made with chicken or turkey
Common food
Photo: Wikipedia
A savory, baked loaf of ground chicken or turkey, offering a lighter, leaner take on the classic comfort food. It has a tender, moist texture with a mild, savory flavor that readily absorbs herbs and seasonings. Nutritionally, it's a protein powerhouse with a notably low fat content for a meat dish.
Calorie split: 43% protein · 19% carbs · 38% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, home-cooked appeal and incredible versatility—it's a blank canvas for flavors from Italian herbs to smoky barbecue. It's also a practical, budget-friendly way to serve a satisfying, protein-rich family meal.
⚠️ Watch-outs & how to enjoy it better
The primary concern is its potential for high sodium content if made with pre-seasoned ground meat or added broth. To counteract this, choose low-sodium broth or season the meat yourself with herbs and spices. It can also be dry if overcooked; mixing in finely grated vegetables like zucchini or mushrooms adds moisture without extra fat.
Key benefits
- High-quality, complete protein source
- Significantly lower in saturated fat than beef versions
- Excellent for meal prep and portion control
- Versatile base for various flavor profiles
- Lean protein supports muscle maintenance
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The ketchup or tomato-based glaze on top of many American meatloaves isn't just for flavor—it creates a protective barrier that helps keep the lean poultry meat moist during baking.
Full nutrition (USDA data · scales with serving)
| Water | 64.4 g |
| Energy | 172 kcal |
| Protein | 18.8 g |
| Total lipid (fat) | 7.3 g |
| Carbohydrate, by difference | 8.1 g |
| Fiber, total dietary | 0.60 g |
| Total Sugars | 2.1 g |
| Calcium, Ca | 70.0 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 197 mg |
| Potassium, K | 246 mg |
| Sodium, Na | 446 mg |
| Zinc, Zn | 2.1 mg |
| Copper, Cu | 0.11 mg |
| Selenium, Se | 23.8 ug |
| Vitamin C, total ascorbic acid | 3.5 mg |
| Thiamin | 0.12 mg |
| Riboflavin | 0.22 mg |
| Niacin | 5.7 mg |
| Vitamin B-6 | 0.39 mg |
| Folate, total | 24.0 ug |
| Folic acid | 10.0 ug |
| Folate, food | 13.0 ug |
| Folate, DFE | 31.0 ug |
| Choline, total | 55.7 mg |
| Vitamin B-12 | 0.85 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 32.0 ug |
| Retinol | 27.0 ug |
| Carotene, beta | 58.0 ug |
| Carotene, alpha | 9.0 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 56.0 ug |
| Vitamin E (alpha-tocopherol) | 0.20 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin K (phylloquinone) | 0.50 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.9 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 | 0.06 g |
| SFA 16:0 | 1.3 g |
| SFA 18:0 | 0.52 g |
| Fatty acids, total monounsaturated | 2.4 g |
| MUFA 16:1 | 0.20 g |
| MUFA 18:1 | 2.1 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.1 g |
| PUFA 18:2 | 1.8 g |
| PUFA 18:3 | 0.11 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.07 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Cholesterol | 84.0 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 chicken or turkey.
| 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
How do I keep a chicken or turkey meatloaf from being dry?
Avoid overmixing the meat, which makes it tough. Incorporate moisture-rich ingredients like grated onion, zucchini, or mushrooms, and use a binder like oats or breadcrumbs soaked in milk or broth. Baking to an internal temperature of 165°F (74°C) and letting it rest for 10 minutes before slicing also helps retain juices.
Can I freeze cooked meatloaf?
Yes, it freezes exceptionally well. Let it cool completely, then wrap individual slices tightly in plastic wrap and foil, or place portions in airtight containers. It will keep for up to 3 months. Thaw in the refrigerator before reheating.
What's a good substitute for breadcrumbs in the recipe?
For a gluten-free or lower-carb option, use rolled oats, crushed gluten-free crackers, almond flour, or even cooked quinoa. These alternatives help bind the loaf and add texture.
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 1.72 kcal/g · 44% calories from protein · 0.6 g fiber · 2.1 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: 1.81 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.