Meats are consistently among the top sources of complete protein, zinc, and choline. They also provide haem iron, which is absorbed at a substantially higher rate than plant-sourced iron. The variation between species and cuts is large enough that category-level averages are less informative than individual selections.
High in Protein Protein in meats
| Food | Also high in | Variants |
|---|---|---|
| Beef Round | Vitamin B6, Choline | 157 |
| Game Meat | Iron, Leucine | 59 |
| Pork Chop | Potassium | 1 |
High in Choline Choline in meats
| Food | Also high in | Variants |
|---|---|---|
| Beef Flank | Protein, Vitamin B6 | 15 |
| Beef Tenderloin | Vitamin B6, Saturated Fat | 19 |
| Beef Top | Zinc, Leucine | 38 |
| Chicken Gizzard | Selenium, Protein | 2 |
| Pate Chicken | Riboflavin (B2), Folate | 1 |
| Veal Foreshank | Valine, Isoleucine | 2 |
| Veal Loin | Niacin (B3), Valine | 8 |
High in Zinc Zinc in meats
| Food | Also high in | Variants |
|---|---|---|
| Beef Brisket | Choline, Protein | 33 |
| Beef Chuck | Protein, Vitamin B12 | 160 |
| Beef Composite | Vitamin B6, Protein | 24 |
| Beef Grass | Vitamin B6, Protein | 2 |
| Beef Ground | Protein, Histidine | 42 |
| Beef Plate | Vitamin B12, Lysine | 28 |
| Beef Rib | Saturated Fat, Total Fat | 125 |
| Beef Ribeye | Lysine, Threonine | 16 |
| Beef Shank | Vitamin B12, Protein | 2 |
| Beef Shoulder | Methionine, Protein | 30 |
| Bison Ground | Choline, Histidine | 3 |
| Lamb Foreshank | Protein, Valine | 6 |
| Lamb Shoulder | Niacin (B3), Saturated Fat | 36 |
High in Calcium
| Food | Also high in | Variants |
|---|---|---|
| Frankfurter Pork | Thiamine (B1), Sodium | 1 |
| Macaroni And | Saturated Fat, Thiamine (B1) | 8 |
| Poultry Mechanically | Total Fat, Pantothenic Acid (B5) | 3 |
| Turkey Mechanically | Total Fat, Saturated Fat | 1 |
High in Copper
| Food | Also high in | Variants |
|---|---|---|
| Dove | Iron, Phosphorus | 1 |
| Quail | Vitamin B6, Iron | 1 |
| Quail Meat | Niacin (B3), Iron | 2 |
| Squab Pigeon | Niacin (B3), Iron | 3 |
High in Folate
| Food | Also high in | Variants |
|---|---|---|
| Chicken Feet | Calcium, Total Fat | 1 |
High in Histidine Histidine in meats
| Food | Also high in | Variants |
|---|---|---|
| Pork Fresh | Thiamine (B1), Selenium | 171 |
High in Iron Iron in meats
| Food | Also high in | Variants |
|---|---|---|
| Duck Wild | Vitamin B6, Copper | 2 |
High in Isoleucine Isoleucine in meats
| Food | Also high in | Variants |
|---|---|---|
| Turkey Fryer | Protein, Lysine | 1 |
High in Methionine Methionine in meats
| Food | Also high in | Variants |
|---|---|---|
| Beef New | Zinc, Protein | 74 |
| Lamb New | Niacin (B3) | 108 |
High in Niacin (B3) Niacin (B3) in meats
High in Pantothenic Acid (B5) Pantothenic Acid (B5) in meats
High in Potassium Potassium in meats
| Food | Also high in | Variants |
|---|---|---|
| Canadian Bacon | Selenium, Thiamine (B1) | 2 |
| Chicken Ground | Pantothenic Acid (B5), Vitamin B6 | 3 |
| Hormel Always | Sodium | 5 |
| Salami Pork | Thiamine (B1), Total Fat | 1 |
High in Riboflavin (B2) Riboflavin (B2) in meats
| Food | Also high in | Variants |
|---|---|---|
| Canada Goose | Vitamin B6, Iron | 1 |
| Lamb Australian | Niacin (B3), Protein | 77 |
High in Saturated Fat Saturated Fat in meats
| Food | Also high in | Variants |
|---|---|---|
| Beef Australian | Total Fat | 31 |
| Beef Bologna | Total Fat, Sodium | 1 |
| Beef Carcass | Total Fat, Zinc | 2 |
| Beef Retail | Total Fat | 2 |
| Beef Sandwich | Total Fat, Zinc | 1 |
| Blood Sausage | Iron, Total Fat | 1 |
| Bratwurst Veal | Total Fat, Pantothenic Acid (B5) | 1 |
| Frankfurter Low | Total Fat | 1 |
| Lamb Composite | Total Fat, Niacin (B3) | 8 |
| Lamb Ground | Total Fat, Niacin (B3) | 2 |
| Lamb Rib | Total Fat, Niacin (B3) | 9 |
| Sausage Breakfast | Sodium, Total Fat | 1 |
| Veal External | Total Fat, Vitamin D | 2 |
High in Selenium Selenium in meats
| Food | Also high in | Variants |
|---|---|---|
| Chicken Wing | Sodium, Niacin (B3) | 4 |
| Turkey All | Protein, Pantothenic Acid (B5) | 13 |
| Turkey Young | Total Fat, Saturated Fat | 1 |
High in Sodium Sodium in meats
High in Thiamine (B1) Thiamine (B1) in meats
| Food | Also high in | Variants |
|---|---|---|
| Pork Leg | Riboflavin (B2), Niacin (B3) | 3 |
| Pork Shoulder | Niacin (B3), Riboflavin (B2) | 4 |
High in Total Fat Total Fat in meats
| Food | Also high in | Variants |
|---|---|---|
| Bacon Pre | Potassium, Sodium | 1 |
| Chicken Skin | Saturated Fat, Omega-3 (ALA) | 6 |
| Pork Bacon | Saturated Fat, Omega-3 (ALA) | 1 |
| Pork Belly | 1 | |
| Pork Oriental | Saturated Fat, Selenium | 1 |
| Pork Sausage | Sodium, Saturated Fat | 8 |
| Turkey Skin | Omega-3 (ALA), Saturated Fat | 4 |
| Veal Seam | Saturated Fat, Vitamin D | 2 |
High in Tryptophan Tryptophan in meats
| Food | Also high in | Variants |
|---|---|---|
| Duck Young | Isoleucine, Niacin (B3) | 4 |
High in Valine Valine in meats
| Food | Also high in | Variants |
|---|---|---|
| Lamb Cubed | Protein, Zinc | 3 |
High in Vitamin A Vitamin A in meats
| Food | Also high in | Variants |
|---|---|---|
| Chicken Capons | Pantothenic Acid (B5), Niacin (B3) | 6 |
| Liver Cheese | Vitamin B12, Riboflavin (B2) | 1 |
| Liver Sausage | Vitamin B12, Selenium | 1 |
| Liverwurst Spread | Vitamin B12, Selenium | 1 |
| Pate De | Vitamin B12, Selenium | 1 |
| Pate Goose | Vitamin B12, Selenium | 1 |
| Pate Liver | Selenium, Riboflavin (B2) | 1 |
| Pate Truffle | Selenium, Riboflavin (B2) | 1 |
| Scrapple Pork | Sodium, Copper | 1 |
High in Vitamin B12 Vitamin B12 in meats
High in Vitamin B6 Vitamin B6 in meats
| Food | Also high in | Variants |
|---|---|---|
| Beef Bottom | Choline, Zinc | 11 |
| Beef Loin | Lysine, Histidine | 75 |
| Beef Short | Protein, Zinc | 46 |
| Pheasant | Niacin (B3), Tryptophan | 3 |
| Pheasant Leg | Tryptophan, Phosphorus | 1 |
| Ruffed Grouse | Niacin (B3), Protein | 1 |
High in Vitamin E
| Food | Also high in | Variants |
|---|---|---|
| Poultry Salad | Sodium | 1 |
High in Vitamin K Vitamin K in meats
| Food | Also high in | Variants |
|---|---|---|
| Bockwurst Pork | Saturated Fat, Sodium | 1 |
| Sausage Chicken | Sodium, Vitamin E | 2 |
Other
| Food | Also high in | Variants |
|---|---|---|
| Chicken Drumstick | 1 | |
| Chicken Thigh | 2 | |
| Veal Australian | 7 |