Meatloaf is a classic American dinner staple that stretches ground beef into a hearty family meal. At 204 kcal per 100g, it delivers 14g of protein along with iron (2.1mg) and vitamin B12 (1.8mcg), both essential for energy and red blood cell production. The breadcrumb and egg binders add 8g of carbs per serving. Most recipes include a tangy ketchup or tomato glaze that caramelizes beautifully in the oven. Leftovers make legendary sandwiches the next day. To lighten it up, try a blend of ground turkey and lean beef, or mix in grated zucchini for extra moisture and hidden vegetables.
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 204 kcal | 306 kcal |
| Protein | 14 g | 21.0 g |
| Fat | 12 g | 18.0 g |
| Carbohydrates | 8 g | 12.0 g |
| Fiber | 0.5 g | 0.8 g |
| Sugar | 2.5 g | 3.8 g |
| Water | 60 g | 90.0 g |
| Vitamins & Minerals | ||
| Sodium | 450 mg | 20% |
| Iron | 2.1 mg | 12% |
| Zinc | 3.8 mg | 35% |
| Vitamin B12 | 1.8 µg | 75% |
| Potassium | 260 mg | 6% |
| Selenium | 18 µg | 33% |
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