What are the Nutritional Facts about Meat?
December 25, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Meat is a rich source of protein, iron, zinc, and vitamin B12. Learn meat nutrition facts, health benefits, and healthy intake tips.
Introduction
Meat is a common food in many Indian and global diets. It includes chicken, mutton, beef, pork, and other animal meats. Meat is valued for its high-quality protein and important vitamins and minerals. When eaten in the right amount, meat supports muscle strength, immunity, and overall health.
Nutritional Value of Meat (Cooked – 100g, Average)
| Nutrient | Amount |
|---|---|
| Calories | 200–250 kcal |
| Protein | 25–27 g |
| Total Fat | 15–20 g |
| Saturated Fat | 6–8 g |
| Carbohydrates | 0 g |
| Iron | 2.6 mg |
| Zinc | 4.5 mg |
| Vitamin B12 | 2.5 mcg |
| Cholesterol | 80–90 mg |
| Selenium | 27 mcg |
Values vary depending on meat type and cut.
Key Nutrients in Meat
1. High-Quality Protein
- Builds and repairs muscles
- Supports growth and strength
- Keeps you full for longer
2. Iron (Heme Iron)
- Easily absorbed by the body
- Helps prevent anaemia
- Supports oxygen transport
3. Vitamin B12
- Essential for nerve health
- Supports brain function
- Helps in red blood cell formation
4. Zinc
- Boosts immunity
- Supports wound healing
- Important for hormone balance
5. Healthy Fats (in Moderation)
- Provide energy
- Help absorb fat-soluble vitamins
- Excess intake can affect heart health
Health Benefits of Eating Meat
- 💪 Supports muscle growth
- 🩸 Helps prevent iron deficiency
- 🛡️ Boosts immunity
- 🧠 Improves brain and nerve function
- ⚡ Provides long-lasting energy
Is Meat Good for Weight Loss?
Lean meats like chicken breast or lean mutton can help in weight loss because they are:
- High in protein
- Low in carbohydrates
- Filling and satisfying
Avoid fatty cuts and deep-fried meat for better results.
Who Should Limit Meat Intake?
- People with high cholesterol
- Those with heart disease
- People with gout or high uric acid
- Individuals advised to reduce red meat intake
Healthy Ways to Eat Meat
- Grilled, boiled, or steamed
- Cooked with less oil
- Choose lean cuts
- Combine with vegetables and whole grains
Conclusion
Meat is a nutrient-dense food rich in protein, iron, zinc, and vitamin B12. When eaten in moderation and prepared in a healthy way, meat can be part of a balanced diet. Limiting fatty and processed meats helps protect heart health.