Are you trying to monitor your calorie intake? One serving of regular meatloaf (6.8 oz) contains 470 calories, which can be a challenge to work into a balanced diet. Here are some nutritional facts about meatloaf that can help you make informed choices about your meals.

Meatloaf is a protein-rich food that can provide a satisfying meal on its own or be combined with other dishes. A single serving contains 29 grams of protein, making it a good choice for those who need extra protein to fuel their active lifestyle. However, it is also relatively high in fat and cholesterol, which can pose a problem for those with cardiovascular concerns.

In this article, we'll explore some practical tips and strategies for incorporating meatloaf into your diet while still maintaining a healthy balance of nutrients.

Calories in Meatloaf

Meatloaf can be a relatively high-calorie food, depending on the recipe and serving size. For example, a serving of regular meatloaf (6.8 oz) contains 470 calories. If you're trying to limit your calorie intake, consider portion control or finding lower-calorie alternatives to some of the ingredients in your recipe. One way to reduce calories is to use leaner cuts of meat and add vegetables or whole grains to bulk up the dish. You can also experiment with using low-fat dairy products or alternative sweeteners when making your recipe. Remember that portion control is key when it comes to maintaining a balanced diet. Consider pairing your meatloaf with a high-fiber side dish, like roasted vegetables or a quinoa salad, to help keep you feeling full and satisfied.

Protein in Meatloaf

Protein is an essential nutrient that plays many important roles in the human body, including building and repairing tissues, making enzymes and hormones, and supporting healthy immune function. Meatloaf is a good source of protein, containing around 29 grams of protein per serving. This can be especially beneficial for individuals who are physically active or training for a sport. If you're looking to increase your protein intake, consider adding lean meat, beans, or low-fat dairy products to your meatloaf recipe. You can also experiment with different spices and herbs to enhance the flavor of your dish and make it more enjoyable to eat.

Total Fat in Meatloaf

Meatloaf can be a high-fat food, depending on the recipe and serving size. For example, a serving of regular meatloaf (6.8 oz) contains around 30 grams of fat, with 11 grams being saturated fat. If you're looking to reduce your fat intake, consider using leaner cuts of meat or replacing some of the meat with vegetables or whole grains. You can also experiment with using low-fat dairy products or alternative binders, like oats or breadcrumbs, to hold your meatloaf together. Remember that some fats, like those found in nuts, seeds, and fatty fish, can be beneficial to your health. Focus on maintaining a balanced intake of both saturated and unsaturated fats as part of your overall diet.

Cholesterol in Meatloaf

Cholesterol is a waxy substance that can build up in your arteries, leading to an increased risk of heart disease and stroke. Meatloaf is naturally high in cholesterol, with a single serving containing around 150 milligrams. If you're concerned about your cholesterol intake, consider using leaner cuts of meat and limiting portion sizes of meatloaf. You can also experiment with using egg substitutes or alternative binders, like unsweetened applesauce or mashed beans, to reduce the amount of cholesterol in your dish. Additionally, be mindful of other high-cholesterol ingredients in your recipe, like cheese and fatty cuts of bacon or sausage.

Carbohydrates in Meatloaf

Carbohydrates are a key nutrient that provide your body with energy for daily activities and exercise. However, not all carbohydrates are created equal, and some can be detrimental to your health if consumed in excess. Meatloaf can contain added carbohydrates from ingredients like breadcrumbs and ketchup. While these can help keep your meatloaf together and add flavor, they can also contribute to a high overall carbohydrate intake. If you're looking to incorporate healthier carbohydrates into your meatloaf recipe, consider using whole-grain breadcrumbs and swapping out high-sugar ketchup for a tomato-based salsa or sauce. You can also experiment with adding vegetables or beans to your meatloaf for added fiber and nutrition.

Sodium in Meatloaf

Sodium is an essential nutrient that helps regulate fluid balance and nerve function in the body. However, excessive sodium intake can contribute to high blood pressure and other cardiovascular concerns. Meatloaf can be a high-sodium food, with a single serving containing around 1,100 milligrams of sodium. If you're concerned about your sodium intake, consider using low-sodium ingredients in your recipe, like no-salt-added canned tomatoes or low-sodium soy sauce. You can also experiment with adding spices and herbs to enhance the flavor of your meatloaf without relying on salt. Additionally, be mindful of other high-sodium ingredients, like cheese and deli meats, that can also contribute to your overall sodium intake.

Vitamin A in Meatloaf

Vitamin A is a nutrient that is essential for healthy vision, immune function, and cell growth and development. It can be found in a variety of foods, including meatloaf. A single serving of meatloaf contains around 20% of the daily recommended intake of vitamin A. However, to maximize the amount of vitamin A in your dish, consider adding vegetables like sweet potatoes or carrots to your meatloaf recipe. You can also experiment with using herbs and spices like parsley or oregano, which are also sources of vitamin A, to enhance the flavor and nutrition of your dish.

Vitamin C in Meatloaf

Vitamin C is a powerful antioxidant that is essential for healthy immune function, skin health, and wound healing. It can be found in a variety of foods, including meatloaf. While a single serving of meatloaf contains only a small amount of vitamin C, you can boost the amount of this nutrient in your dish by adding vegetables like bell peppers, tomatoes, or broccoli to your recipe. You can also experiment with using fresh herbs like parsley or cilantro, which are also sources of vitamin C, to add flavor and nutrition to your meatloaf.

Calcium in Meatloaf

Calcium is a nutrient that is essential for healthy bones, teeth, and muscle function. It can be found in a variety of foods, including meatloaf. A single serving of meatloaf contains around 10% of the daily recommended intake of calcium. However, to maximize the amount of calcium in your dish, consider using low-fat dairy products like skim milk or cottage cheese in your recipe. You can also experiment with using alternative binders like ground flaxseed or chia seeds, which are also sources of calcium, to hold your meatloaf together.

Iron in Meatloaf

Iron is a nutrient that is essential for healthy blood flow and oxygen transport in the body. It can be found in a variety of foods, including meatloaf. A single serving of meatloaf contains around 15% of the daily recommended intake of iron. However, to maximize the amount of iron in your dish, consider using lean cuts of meat like ground turkey or chicken in your recipe, as they tend to be higher in iron than beef or pork. You can also experiment with adding vegetables like spinach or beet greens to your meatloaf to boost the amount of iron in your dish. Additionally, using cast iron cookware can also increase the amount of iron in your food.