Meatloaf Calories & Macros: Protein, Carbs, Fat per 100 g

Meatloaf is ground meat baked with breadcrumbs, egg and a glaze — solid protein, with the fat set by the mince and the sugar by the ketchup glaze.

Meatloaf macros per 100 g and per serving

Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.

Meatloaf: what's in it

A serving (slice, 150 g) provides 23 g of protein — about 40% of the 56 g daily reference for a 70 kg (154 lb) adult (0.8 g per kg).

On the open Nutri-Score algorithm, meatloaf gets a D: more of a sometimes food than an everyday one. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.

What to watch

• High in saturated fat: 6 g per 100 g, against a daily reference of about 20 g.
• A serving has 1.5 g of salt — 30% of the WHO's 5 g daily maximum.

How much movement is one serving?

One serving (slice, 150 g) is 345 kcal — roughly 1 h 53 min of easy walking or 43 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.

Healthier swaps for Meatloaf

Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.

• Lentils with lentils — 260 g, 348 kcal: −8 g saturated fat, −1 g salt.
• Lentils with mushrooms — 280 g, 342 kcal: −7 g saturated fat, −0.7 g salt.
• Dal tadka (yellow lentil curry) — 260 g, 346 kcal: −3.5 g saturated fat, −1 g salt.
• Lentils with cod — 270 g, 351 kcal: −7.9 g saturated fat, −1 g salt.

Meatloaf vs similar foods: calories compared

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