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. 2017 Sep 16;9(9):1027. doi: 10.3390/nu9091027

Table 4.

Content and calculated percent daily values 1 of nutrients from selected unprocessed and processed muscle foods at three intake levels from the USDA Food Composition Database.

Muscle Food Energy Protein Total Fat Iron Zinc Sodium Potassium Niacin B12
(kcal) (g) (g) (mg) %DV (mg) %DV (mg) %DV (mg) %DV (mg) %DV (μg) %DV
Beef, chuck eye steak 2
3 ounces (85 g) 178 23.75 9.17 2.44 14 8.96 60 64 3 323 9 4.41 22 2.86 48
6 ounces (170 g) 355 47.5 18.34 4.88 27 17.92 119 128 5 646 18 8.82 44 5.73 96
9 ounces (255 g) 533 71.25 27.51 7.32 41 26.88 179 191 8 969 28 13.24 66 8.59 143
Beef, tenderloin steak 3
3 ounces (85 g) 168 26.09 7.07 3.05 17 3.98 27 50 2 332 9 5.3 27 3.88 65
6 ounces (170 g) 337 52.19 14.14 6.1 34 7.96 53 100 4 663 19 10.6 53 7.77 130
9 ounces (255 g) 505 78.28 21.22 9.15 51 11.93 80 150 6 994 28 15.9 80 11.65 194
Deli Roast beef 4
3 ounces (85 g) 98 15.83 3.14 1.74 10 2.72 18 725 30 550 16 4.74 24 1.73 29
6 ounces (170 g) 196 31.65 6.27 3.48 19 5.44 36 1450 60 1100 31 9.49 47 3.47 58
9 ounces (255 g) 293 47.48 9.41 5.23 29 8.16 54 2175 91 1650 47 14.23 71 5.2 87
Pork, loin chop 5
3 ounces (85 g) 144 25.96 3.69 0.77 4 2.01 13 57 2 229 7 8.72 44 0.56 9
6 ounces (170 g) 289 51.92 7.38 1.55 9 4.03 27 114 5 457 13 17.45 87 1.12 19
9 ounces (255 g) 433 77.88 11.07 2.32 13 6.04 40 171 7 686 20 26.17 131 1.68 28
Ham, cured 6
3 ounces (85 g) 133 21.29 4.67 0.8 4 2.18 15 1128 47 269 8 4.27 21 0.59 10
6 ounces (170 g) 267 42.59 9.35 1.6 9 4.37 29. 2256 94 537 15 8.53 43 1.19 20
9 ounces (255 g) 400 63.88 14.02 2.4 13 6.55 44 3384 141 806 23 12.8 64 1.78 30
Turkey, breast 7
3 ounces (85 g) 116 25.08 1.67 0.82 5 1.29 9 97 4 252 7 9.99 50 1.5 25
6 ounces (170 g) 231 50.17 3.35 1.65 9 2.58 17 194 8 505 14 19.98 100 2.99 50
9 ounces (255 g) 347 75.25 5.02 2.47 14 3.88 26 291 12 757 22 29.96 150 4.49 75
Deli Turkey 8
3 ounces (85 g) 93 18.54 0.71 0.54 3 1.14 8 660 28 180 5 0.09 0 0.08 1
6 ounces (170 g) 185 37.08 1.41 1.08 6 2.27 15 1320 55 361 10 0.19 1 0.15 3
9 ounces (255 g) 278 55.62 2.12 1.62 9 3.41 23 1980 83 541 15 0.28 1 0.23 4
Salmon 9
3 ounces (85 g) 175 18.79 10.5 0.29 2 0.37 3 52 2 326 9 6.84 34 2.38 0
6 ounces (170 g) 350 37.57 21 0.58 3 0.73 5 104 4 653 19 13.68 68 4.76 1
9 ounces (255 g) 525 56.35 31.49 0.87 5 1.1 7 156 7 979 28 20.52 103 7.14 1
Sardines 10
3 ounces (85 g) 177 20.93 9.73 2.48 14 1.11 7 261 11 337 10 4.46 22 7.6 1
6 ounces (170 g) 354 41.85 19.46 4.96 28 2.23 15 522 22 675 19 8.92 45 15.2 3
9 ounces (255 g) 530 62.78 29.2 7.45 41 3.34 22 783 33 1012 29 13.38 67 22.8 4

1 %DV = percent daily value; Calculated by the following: USDA Food Composition Database nutrient amount/U.S. Food and Drug Administration Daily Value Reference * 100. Data adapted from sources [18,19] in Reference list. 2 USDA-ARS Food Composition Database number 23077: Beef, chuck eye steak, boneless, separable lean only, trimmed to 0’ fat, all grades, cooked, grilled. 3 USDA-ARS Food Composition Database number 13442: Beef, loin, tenderloin steak, boneless, separable lean only, trimmed to 0’ fat, all grades, cooked, grilled. 4 USDA-ARS Food Composition Database number 07043: Roast beef, deli style, prepackaged, sliced. 5 USDA-ARS Food Composition Database number 10067, Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, braised. 6 USDA-ARS Food Composition Database number 10153: Pork, cured, ham, whole, separable lean only, roasted. 7 USDA-ARS Food Composition Database number 05711, Turkey, retail parts, breast, meat only, cooked, roasted. 8 USDA-ARS Food Composition Database number 07046: Turkey breast, low salt, prepackaged or deli, luncheon meat. 9 USDA-ARS Food Composition Database number 15237: Fish, salmon, Atlantic, farmed, cooked, dry heat. 10 USDA-ARS Food Composition Database number 15237: Fish, sardine, Atlantic, canned in oil, drained solids with bone.