Table 4.
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.