Generally meats consist of about 20 percent protein, 20 percent fat, and 60 percent water. The amount of fat present in a particular portion of meat varies greatly, not only with the kind of meat but also with the quality; the “energy value” varies in direct proportion with the fat content (see table). Meat is valuable for its protein, which is of high biological value. Pork is an excellent source of thiamin. Meat is also a good source of niacin, vitamin B12, vitamin B6, and the mineral nutrients iron, zinc, phosphorus, potassium, and magnesium. Liver is the storage organ for, and is very rich in, vitamin A, riboflavin, and folic acid. In many cultures the organs (offal) of animals—including the kidneys, the heart, the tongue, and the liver—are considered delicacies. Liver is a particularly rich source of many vitamins.
| meat type and cut | energy (kcal) | water (g) | protein (g) | fat (g) | cholesterol (mg) | vitamin B12 (μg) | thiamin (mg) | iron (mg) | zinc (mg) |
|---|---|---|---|---|---|---|---|---|---|
| Beef | |||||||||
| Source: U.S. Department of Agriculture, Composition of Foods, Agriculture Handbook no. 8-10, 8-13, and 8-17. | |||||||||
| chuck arm pot roast | 219 | 58 | 33.02 | 8.70 | 101 | 3.40 | 0.080 | 3.79 | 8.66 |
| rib eye steak | 225 | 59 | 28.04 | 11.70 | 80 | 3.32 | 0.100 | 2.57 | 6.99 |
| short ribs | 295 | 50 | 30.76 | 18.13 | 93 | 3.46 | 0.065 | 3.36 | 7.80 |
| tenderloin | 212 | 60 | 28.25 | 10.10 | 84 | 2.57 | 0.130 | 3.58 | 5.59 |
| top sirloin | 200 | 61 | 30.37 | 7.80 | 89 | 2.85 | 0.130 | 3.36 | 6.52 |
| ground (extra lean) | 265 | 54 | 28.58 | 15.80 | 99 | 2.56 | 0.070 | 2.77 | 6.43 |
| Pork | |||||||||
| loin roast | 169 | 62 | 30.24 | 7.21 | 78 | 0.55 | 0.639 | 1.06 | 2.31 |
| tenderloin | 164 | 66 | 8.14 | 4.81 | 79 | 0.55 | 0.940 | 1.47 | 2.63 |
| Boston shoulder roast | 232 | 61 | 24.21 | 14.30 | 85 | 0.93 | 0.669 | 1.56 | 4.23 |
| spareribs | 397 | 40 | 29.06 | 30.30 | 121 | 1.08 | 0.382 | 1.85 | 4.60 |
| cured ham (extra lean) | 145 | 68 | 20.93 | 5.53 | 53 | 0.65 | 0.754 | 1.48 | 2.88 |
| Lamb | |||||||||
| leg roast | 191 | 64 | 28.30 | 7.74 | 89 | 2.64 | 0.110 | 2.12 | 4.94 |
| loin chop | 202 | 63 | 26.59 | 9.76 | 87 | 2.16 | 0.100 | 2.44 | 4.06 |
| blade chop | 209 | 63 | 24.61 | 11.57 | 87 | 2.74 | 0.090 | 2.07 | 6.48 |
| Veal | |||||||||
| loin chop | 175 | 65 | 26.32 | 6.94 | 106 | 1.31 | 0.060 | 0.85 | 3.24 |
| rib chop | 177 | 65 | 25.76 | 7.44 | 115 | 1.58 | 0.060 | 0.96 | 4.49 |
The muscular tissue of fishes consists of 13 to 20 percent protein, fat ranging from less than 1 to more than 20 percent, and 60 to 82 percent water that varies inversely with fat content (see table). Many species of fish, such as cod and haddock, concentrate fat in the liver and as a result have extremely lean muscles. The tissues of other fish, such as salmon and herring, may contain 15 percent fat or more. However, fish oil, unlike the fat in land animals, is rich in essential long-chain fatty acids, particularly eicosapentaenoic acid.
| species | energy (kcal) | water (g) | protein (g) | fat (g) | cholesterol (mg) | calcium (mg) | iron (mg) | riboflavin (mg) | niacin (mg) |
|---|---|---|---|---|---|---|---|---|---|
| Source: U.S. Department of Agriculture, Composition of Foods, Agriculture Handbook no. 8–11. | |||||||||
| catfish, channel (farmed) | 135 | 75.38 | 15.55 | 7.59 | 47 | 9 | 0.50 | 0.075 | 2.304 |
| cod, Atlantic | 82 | 81.22 | 17.81 | 0.67 | 43 | 16 | 0.38 | 0.065 | 2.063 |
| grouper, mixed species | 92 | 79.22 | 19.38 | 1.02 | 37 | 27 | 0.89 | 0.005 | 0.313 |
| haddock | 87 | 79.92 | 18.91 | 0.72 | 57 | 33 | 1.05 | 0.037 | 3.803 |
| halibut, Atlantic or Pacific | 110 | 77.92 | 20.81 | 2.29 | 32 | 47 | 0.84 | 0.075 | 5.848 |
| herring, Atlantic | 158 | 72.05 | 17.96 | 9.04 | 60 | 57 | 1.10 | 0.233 | 3.217 |
| mackerel, Atlantic | 205 | 63.55 | 18.60 | 13.89 | 70 | 12 | 1.63 | 0.312 | 9.080 |
| salmon, Atlantic | 142 | 68.50 | 19.84 | 6.34 | 55 | 12 | 0.80 | 0.380 | 7.860 |
| salmon, pink | 116 | 76.35 | 19.94 | 3.45 | 52 | — | 0.77 | — | — |
| trout, rainbow (wild) | 119 | 71.87 | 20.48 | 3.46 | 59 | 67 | 0.70 | 0.105 | 5.384 |
| tuna, bluefin | 144 | 68.09 | 23.33 | 4.90 | 38 | — | 1.02 | 0.251 | 8.654 |
| clam, mixed species | 74 | 81.82 | 12.77 | 0.97 | 34 | 46 | 13.98 | 0.213 | 1.765 |
| crab, blue | 87 | 79.02 | 18.06 | 1.08 | 78 | 89 | 0.74 | — | — |
| lobster, northern | 90 | 76.76 | 18.80 | 0.90 | 95 | — | — | 0.048 | 1.455 |
| oyster, Pacific | 81 | 82.06 | 9.45 | 2.30 | — | 8 | 5.11 | 0.233 | 2.010 |
| scallop, mixed species | 88 | 78.57 | 16.78 | 0.76 | 33 | 24 | 0.29 | 0.065 | 1.150 |
| shrimp, mixed species | 106 | 75.86 | 20.31 | 1.73 | 152 | 52 | 2.41 | 0.034 | 2.552 |
The egg has a deservedly high reputation as a food. Its white contains protein, and its yolk is rich in both protein and vitamin A (see table). An egg also provides calcium and iron. Egg yolk, however, has a high cholesterol content.
| energy (kcal) | water (g) | protein (g) | fat (g) | cholesterol (mg) | carbohydrate (g) | vitamin A (IU) | riboflavin (mg) | calcium (mg) | phosphorus (mg) | |
|---|---|---|---|---|---|---|---|---|---|---|
| *100 g is approximately equal to two large whole eggs. | ||||||||||
| Source: U.S. Department of Agriculture, Composition of Foods, Agriculture Handbook no. 8-1. | ||||||||||
| whole egg | 149 | 75.33 | 12.49 | 10.02 | 425 | 1.22 | 635 | 0.508 | 49 | 178 |
| yolk | 358 | 48.81 | 16.76 | 30.87 | 1,281 | 1.78 | 1,945 | 0.639 | 137 | 488 |
| white | 50 | 87.81 | 10.52 | 0 | — | 1.03 | — | 0.452 | 6 | 13 |