Meat loaf, NS as to type of meat
Common food
Photo: Wikipedia
Meatloaf is a savory, baked loaf of ground meat, typically mixed with binders like breadcrumbs and seasonings, then glazed or topped with a tangy tomato-based sauce. Its texture is tender yet firm, offering a comforting, home-style bite with a rich, umami flavor. Nutritionally, it provides a solid protein base (17.49g per 100g) with moderate fat and carbs, making it a hearty centerpiece meal.
Calorie split: 35% protein · 15% carbs · 50% fat
↓ Full nutrition💚 Why it's loved
People love meatloaf for its nostalgic, comforting flavor and satisfying texture that evokes home cooking. Its versatility allows for endless variations in seasonings, glazes, and fillings, making it a adaptable staple in many households.
⚠️ Watch-outs & how to enjoy it better
Some meatloaves can be high in sodium and saturated fat, which may be a concern for heart health or blood pressure. To mitigate this, choose leaner ground meats (like turkey or lean beef), reduce added salt by using herbs and spices, and pair a slice with a large, vinegar-dressed salad to balance the meal. Those watching blood sugar should be mindful of the binder and sweet glaze; opting for whole-grain breadcrumbs and a sugar-free ketchup can help.
Key benefits
- High-quality protein for muscle maintenance and satiety.
- Good source of B vitamins, especially B12 and niacin, from the meat.
- Contains essential minerals like iron and zinc.
- A versatile vehicle for incorporating finely chopped vegetables.
- Comfort food that can be prepared ahead for convenient meals.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The ketchup glaze on many American meatloaves is a relatively modern invention, popularized in the mid-20th century as a convenient, sweet-and-tangy topping that also helped keep the loaf moist during baking.
Full nutrition (USDA data · scales with serving)
| Water | 62.4 g |
| Energy | 202 kcal |
| Protein | 17.5 g |
| Total lipid (fat) | 11.0 g |
| Carbohydrate, by difference | 7.2 g |
| Fiber, total dietary | 0.40 g |
| Total Sugars | 1.8 g |
| Calcium, Ca | 65.0 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 | 16.9 ug |
| Vitamin C, total ascorbic acid | 0.60 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.18 mg |
| Niacin | 3.7 mg |
| Vitamin B-6 | 0.27 mg |
| Folate, total | 20.0 ug |
| Folic acid | 7.0 ug |
| Folate, food | 13.0 ug |
| Folate, DFE | 24.0 ug |
| Choline, total | 68.8 mg |
| Vitamin B-12 | 1.7 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 22.0 ug |
| Retinol | 22.0 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) | 0.17 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.30 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 | 4.1 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.28 g |
| SFA 16:0 | 2.2 g |
| SFA 18:0 | 1.5 g |
| Fatty acids, total monounsaturated | 4.6 g |
| MUFA 16:1 | 0.36 g |
| MUFA 18:1 | 3.9 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.61 g |
| PUFA 18:2 | 0.53 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 | 78.0 mg |
Amino acid profile (per 100g)
Estimated from Beef, ground, 90% lean meat / 10% fat, loaf, cooked, baked — USDA does not publish this profile for Meat loaf.
| Tryptophan | 0.14 g |
| Threonine | 1.0 g |
| Isoleucine | 1.2 g |
| Leucine | 2.1 g |
| Lysine | 2.2 g |
| Methionine | 0.68 g |
| Cystine | 0.27 g |
| Phenylalanine | 1.0 g |
| Tyrosine | 0.82 g |
| Valine | 1.3 g |
| Arginine | 1.7 g |
| Histidine | 0.86 g |
| Alanine | 1.7 g |
| Aspartic acid | 2.4 g |
| Glutamic acid | 4.0 g |
| Glycine | 1.8 g |
| Proline | 1.4 g |
| Serine | 1.1 g |
FAQ
What is the best way to keep meatloaf from drying out?
Avoid overmixing the meat, don't overbake it (use a meat thermometer to check for 160°F/71°C internal temp), and let it rest for 10 minutes after baking before slicing to allow juices to redistribute.
Can I make meatloaf ahead of time?
Yes. You can assemble the raw loaf, cover, and refrigerate for up to 24 hours before baking. Alternatively, bake it, cool, slice, and refrigerate for up to 3 days; reheat slices gently in the oven or microwave.
What can I use instead of breadcrumbs as a binder?
Common substitutes include rolled oats, crushed crackers, cooked quinoa, or even mashed cauliflower for a lower-carb option. Each will slightly alter the texture and flavor.
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 2.02 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.