Meatloaf is a classic comfort food made from ground meat, binders, and seasonings baked into a loaf shape. Its substantial nature is due to its high protein content. Determining the precise amount of protein requires considering the variables in preparation. Understanding the nutritional composition of this dish is crucial for anyone monitoring their daily intake.
Baseline Protein Content and Serving Size
A standard serving of cooked meatloaf is 100 grams, or approximately 3.5 ounces. A meatloaf made solely from 85% lean ground beef and minimal binders typically provides 22 to 26 grams of protein per 100-gram portion. This high protein density results from cooking, which reduces water weight and concentrates the macronutrients. Meatloaf that includes ingredients like breadcrumbs and egg might yield slightly less protein per 100 grams.
Key Factors That Change Protein Counts
The fat-to-lean ratio of the ground meat is the primary determinant of the final protein concentration. Leaner cuts, such as 93% lean/7% fat, result in a higher protein count compared to fattier 80% lean/20% fat varieties. For instance, a 3-ounce serving made with 93/7 beef may contain 23 to 25 grams of protein, while 85/15 beef yields closer to 20 to 22 grams. This difference occurs because fat tissue replaces proteinaceous muscle tissue by weight.
The inclusion and proportion of non-meat binders and fillers also dilute the overall protein content. Ingredients like breadcrumbs, rolled oats, and milk are added to bind the mixture and retain moisture during baking. These ingredients have a lower protein density than the meat itself, effectively lowering the grams of protein per 100 grams of the final product. Blending beef with other ground meats, such as pork or veal, will also slightly alter the protein profile due to differing fat contents.
Broader Nutritional Context of Meatloaf
Beyond protein, the nutritional landscape of meatloaf includes fat and sodium. A 100-gram serving made with 85/15 ground beef typically contains 10 to 15 grams of total fat. Four to six grams of this is often saturated fat, depending on the meat blend. This fat content contributes to the total calories, which hover around 200 to 250 calories for a 100-gram serving before any glaze is added.
The final sodium level varies dramatically based on the seasonings and toppings used. Ingredients like Worcestershire sauce, seasoned salt, and certain breadcrumbs contribute to the sodium load. A standard 4-ounce serving can contain 390 milligrams to over 600 milligrams of sodium, representing a significant percentage of the daily recommended limit. A sweet, tomato-based glaze frequently introduces added sugars and further calories to the dish.