Meat: Calories

Primarily made up of protein and fat, meat is a great source of essential amino acids, vitamin B12 and iron. The calorie content of meat is highly dependent on the cut and resulting fat-to-protein ratio. The preparation method, sauces and seasoning can also affect the calorie count. Check out our Meat Chart below for more nutritional information.

Food	Serving	Calories	Serving	Calories
Alligator	100 g	97 cal	1 piece (113 g)	110 cal
Beef	100 g	156 cal	1 portion (170 g)	265 cal
Beef Bologna	100 g	299 cal	1 portion, sliced (30 g)	90 cal
Beef Fillet, Beef Tenderloin	100 g	121 cal	1 piece (150 g)	181 cal
Beef Heart	100 g	105 cal	1 portion (80 g)	84 cal
Beef Jerky	100 g	269 cal	1 piece (20 g)	54 cal
Beef Kidney	100 g	48 cal	1 portion (30 g)	14 cal
Beef Liver	100 g	131 cal	1 portion (113 g)	148 cal
Beef Patty	100 g	295 cal	1 piece (85 g)	251 cal
Beef Roast	100 g	216 cal	1 portion (125 g)	270 cal
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Beef Stew	100 g	251 cal	1 portion (125 g)	314 cal
Beef Tongue	100 g	221 cal	1 portion (30 g)	66 cal
Beef Tripe	100 g	85 cal	1 portion (30 g)	26 cal
Bison Meat	100 g	146 cal	1 portion (85 g)	124 cal
Brawn	100 g	140 cal	1 portion (125 g)	175 cal
Buffalo	100 g	99 cal	1 portion (85 g)	84 cal
Buffalo Wings	100 g	312 cal	1 portion (50 g)	156 cal
Caribou	100 g	166 cal	1 portion, small (28 g)	46 cal
Chicken	100 g	166 cal	1/2 piece (460 g)	764 cal
Chicken Breast	100 g	101 cal	1 piece (150 g)	151 cal
Chicken Breast Fillet	100 g	118 cal	1 piece (112 g)	132 cal
Chicken Breast, fried	100 g	105 cal	1 portion (180 g)	189 cal
Chicken Breast, grilled	100 g	107 cal	1 portion (180 g)	193 cal
Chicken Drumstick	100 g	149 cal	1 piece (94.7 g)	141 cal
Chicken Liver	100 g	136 cal	1 piece (44 g)	60 cal
Chicken Thigh	100 g	173 cal	1 portion (193 g)	335 cal
Chicken Thigh, cooked	100 g	141 cal	1 portion, chopped (135 g)	190 cal
Chicken Thigh, grilled, roasted	100 g	164 cal	1 portion (140 g)	230 cal
Chicken Wings	100 g	191 cal	1 piece (58 g)	111 cal
Corned Beef	100 g	141 cal	1 slice (25 g)	35 cal
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Cubed Steak	100 g	196 cal	1 portion (112 g)	220 cal
Duck	100 g	227 cal	1 portion (120 g)	273 cal
Duck Breast	100 g	209 cal	1 portion (120 g)	251 cal
Duck Liver	100 g	130 cal	1 piece (44 g)	57 cal
Filet Mignon	100 g	98 cal	1 portion (150 g)	147 cal
Flank Steak	100 g	165 cal	1 portion (120 g)	198 cal
Goose	100 g	342 cal	1 portion (250 g)	855 cal
Ground Beef	100 g	208 cal	1 portion (113 g)	235 cal
Hot Wings	100 g	252 cal	1 piece (35 g)	88 cal
Lamb	100 g	117 cal	1 portion, small (110 g)	128 cal
Lamb Chops	100 g	298 cal	1 portion (115 g)	343 cal
Meatball	100 g	214 cal	3 piece (56 g)	120 cal
Moose	100 g	102 cal	1 portion (90 g)	92 cal
Mutton	100 g	183 cal	1 slice, small (86 g)	157 cal
New York Strip Steak	100 g	205 cal	1 portion, small (112 g)	230 cal
Peking Duck	100 g	98 cal	1 portion (85 g)	83 cal
Philly Cheese Steak	100 g	212 cal	1 portion (113 g)	240 cal
Pigeon	100 g	294 cal	1 portion (85 g)	250 cal
Pork	100 g	279 cal	1 portion (200 g)	557 cal
Pork Belly	100 g	197 cal	1 portion (250 g)	493 cal
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Pork Chop	100 g	133 cal	1 portion (85 g)	113 cal
Pork Liver	100 g	129 cal	1 slice (28 g)	36 cal
Pork Loin	100 g	106 cal	1 portion (113 g)	120 cal
Pork Roast	100 g	296 cal	1 portion (250 g)	741 cal
Pork Shoulder	100 g	219 cal	1 piece (250 g)	546 cal
Pork Skin	100 g	621 cal	1 portion (50 g)	311 cal
Pork Steak	100 g	106 cal	1 piece (90 g)	95 cal
Rabbit	100 g	152 cal	1 portion (150 g)	228 cal
Racoon	100 g	255 cal	1 portion (85 g)	217 cal
Rhea	100 g	174 cal	1 portion (125 g)	218 cal
Rib Eye Steak	100 g	241 cal	1 portion (150 g)	362 cal
Roast Beef	100 g	130 cal	1 portion (125 g)	162 cal
Rotisserie Chicken	100 g	188 cal	1 slice (85 g)	160 cal
Round Steak	100 g	161 cal	1 portion (125 g)	201 cal
Rump Steak	100 g	214 cal	1 portion (125 g)	268 cal
Sausage Patty	100 g	288 cal	1 piece (25 g)	72 cal
Sirloin Steak	100 g	182 cal	1 piece (107 g)	195 cal
Skirt Steak	100 g	121 cal	1 portion (125 g)	151 cal
Spam	100 g	476 cal	1 slice (56 g)	267 cal
Spare Ribs, Pork Ribs	100 g	320 cal	1 portion (240 g)	768 cal
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Squirrel	100 g	120 cal	1 portion (85 g)	102 cal
Steak Sandwich	100 g	326 cal	1 piece (130 g)	424 cal
Turkey	100 g	157 cal	1 portion (125 g)	197 cal
Venison	100 g	108 cal	1 portion (300 g)	324 cal

How many calories should you consume?

Meat Nutritional Benefits and Choosing the Healthiest with Fat Intake

Chicken, turkey, beef, pork and lamb as well as game meats, such as quail, wild boar and venison, are some of the most commonly consumed meats. When it comes to overall nutritional benefits, the type of meat, the cut and how lean it is will all contribute to how healthy it essentially is. Opting for a very lean cut, such as 95% lean, as well as removing the skin and extra fat from meat can all help reduce the number of calories it contains. Preparation method can also play a role. For example, frying the same cut of meat in oil will yield a higher calorie count compared to baking, broiling or grilling it.

Combining a small portion of meat with a side of vegetables, a small amount of healthy fats, and a whole grain can be a great way to create a balanced meal. How about a lean cut of lamb with some vegetables, whole grain rice, avocado and a low-sodium soy sauce? Some other options could be to top a Caesar salad grilled seasoned steak or enjoy a cut of beef alongside some sweet potatoes, green beans and an olive oil dressing.