Nutritional Value of Meat & Fish: A Detailed Guide

Meats is a good source of vitamins and minerals, including protein, vitamin B12, iron and niacin. Daily requirements for nutrients vary, but the numbers listed below are calculated based on a 2,000 calorie diet.

Beef

• One serving of cooked, braised beef, weighing 68 grams, contains 20 grams of protein, 130 calories, 800 percent of the recommended daily allowance for vitamin B12, 25 percent for iron and 60 percent for niacin.

Australian Lamb

• One serving of Australian lamb, cooked, weighing 85 grams, contains 21 grams of protein, 218 calories, 41 percent of the RDA for vitamin B12, 9 percent for iron and 23 percent for niacin.

Atlantic Salmon

• One serving of Atlantic salmon, cooked, weighing 85 grams, contains 19 grams of protein, 175 calories, 40 percent of the RDA for vitamin B12, 2 percent for iron and 34 percent for niacin.

Chicken Breast, Roasted

• One serving of roasted chicken, weighing 100 grams, contains 31 grams of protein, 165 calories, 6 percent of the RDA for vitamin B12, 6 percent for iron and 69 percent for niacin.

Turkey Breast, Roasted

• One serving of roasted turkey breast, weighing 87 grams, contains 26 grams of protein, 117 calories, 6 percent of the RDA for vitamin B12, 7 percent for iron and 33 for niacin.