Food

Meat loaf nutrition facts

A typical portion of meat loaf (1 serving; 95 g, puerto Rican style) has 310 calories and 19g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 202 calories (nS as to type of meat) to 325 (puerto Rican style).

Nutrition Facts

Serving size1 serving (95g)

AmountPortion

Amount per serving

Calories310

% Daily Value*

Total Fat 21g27%

Saturated Fat 6g30%

Trans Fat not declared

Cholesterol 140mg47%

Sodium 600mg26%

Total Carbohydrate 10g4%

Dietary Fiber <1g2%

Total Sugars <1g

Includes Added Sugars not declared

Protein 19g38%

Vitamin D 0.7mcg3%

Calcium 30mg2%

Iron 2.2mg12%

Potassium 220mg5%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g for Meat loaf, Puerto Rican style, scaled to the portion. Check the USDA record.

Protein per 100 g: 19.9g; more than 72% of 8,218 USDA reference foods
Calories per 100 g: 325; more than 76% of reference foods
Sodium per 100 g: 629mg; more than 88% of reference foods

1 serving weighs 95 g in USDA's record for Meat loaf, Puerto Rican style (FDC 2706468).

Where the calories come from: 13% carbohydrate, 62% fat and 25% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

Selenium26 µg in 1 serving (95 g), 46% of the Daily Value
Vitamin B121.0 µg in 1 serving (95 g), 42% of the Daily Value
Zinc3.1 mg in 1 serving (95 g), 28% of the Daily Value
Riboflavin0.3 mg in 1 serving (95 g), 22% of the Daily Value
Niacin3.1 mg in 1 serving (95 g), 19% of the Daily Value
Choline98 mg in 1 serving (95 g), 18% of the Daily Value
Thiamin0.2 mg in 1 serving (95 g), 15% of the Daily Value
Phosphorus147 mg in 1 serving (95 g), 12% of the Daily Value
Vitamin B60.2 mg in 1 serving (95 g), 12% of the Daily Value
Vitamin E1.6 mg in 1 serving (95 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 2706468), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of meat loaf USDA describes

Puerto Rican style has the most calories per 100 g (325); the fewest: NS as to type of meat (202)

Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.

All 2 USDA descriptions of meat loaf, per 100 g
USDA description	Calories	Protein	Fat	Sodium
Meat loaf, Puerto Rican style	325	19.9 g	22 g	629 mg
Meat loaf, NS as to type of meat	202	17.5 g	11 g	416 mg

Every nutrient in this record (65)

The portion is 1 serving (95 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	18.9 g	19.9 g	38%
Total lipid (fat)	20.9 g	22.0 g	27%
Carbohydrate, by difference	10.2 g	10.7 g	4%
Energy	309 kcal	325 kcal
Alcohol, ethyl	0 g	0 g
Water	42.6 g	44.9 g
Total Sugars	0.98 g	1.03 g
Fiber, total dietary	0.57 g	0.60 g	2%
Cholesterol	141 mg	148 mg	47%
Fatty acids, total saturated	6.06 g	6.37 g	30%
Fatty acids, total monounsaturated	8.89 g	9.36 g
Fatty acids, total polyunsaturated	3.28 g	3.45 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	28.5 mg	30.0 mg	2%
Iron, Fe	2.17 mg	2.28 mg	12%
Magnesium, Mg	17.1 mg	18.0 mg	4%
Phosphorus, P	147 mg	155 mg	12%
Potassium, K	218 mg	229 mg	5%
Sodium, Na	598 mg	629 mg	26%
Zinc, Zn	3.13 mg	3.29 mg	28%
Copper, Cu	0.076 mg	0.080 mg	8%
Selenium, Se	25.6 µg	26.9 µg	46%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	36.1 µg	38.0 µg
Vitamin A, RAE	36.1 µg	38.0 µg	4%
Carotene, beta	2.85 µg	3.00 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	1.61 mg	1.70 mg	11%
Vitamin D (D2 + D3)	0.67 µg	0.70 µg	3%
Cryptoxanthin, beta	1.90 µg	2.00 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	84.5 µg	89.0 µg
Vitamin C, total ascorbic acid	0.95 mg	1.00 mg	1%
Thiamin	0.18 mg	0.19 mg	15%
Riboflavin	0.28 mg	0.30 mg	22%
Niacin	3.08 mg	3.25 mg	19%
Vitamin B-6	0.20 mg	0.21 mg	12%
Folate, total	26.6 µg	28.0 µg
Vitamin B-12	1.02 µg	1.07 µg	42%
Choline, total	98.3 mg	104 mg	18%
Vitamin K (phylloquinone)	7.60 µg	8.00 µg	6%
Folic acid	10.4 µg	11.0 µg
Folate, food	16.1 µg	17.0 µg
Folate, DFE	34.2 µg	36.0 µg	9%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0 g	0 g
SFA 6:0	0 g	0 g
SFA 8:0	0.00095 g	0.0010 g
SFA 10:0	0.0019 g	0.0020 g
SFA 12:0	0.0086 g	0.0090 g
SFA 14:0	0.34 g	0.36 g
SFA 16:0	3.71 g	3.90 g
SFA 18:0	1.76 g	1.85 g
MUFA 18:1	8.08 g	8.51 g
PUFA 18:2	2.86 g	3.01 g
PUFA 18:3	0.33 g	0.35 g
PUFA 20:4	0.066 g	0.069 g
PUFA 22:6 n-3 (DHA)	0.0086 g	0.0090 g
MUFA 16:1	0.51 g	0.54 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0.093 g	0.098 g
PUFA 20:5 n-3 (EPA)	0.00095 g	0.0010 g
MUFA 22:1	0.00095 g	0.0010 g
PUFA 22:5 n-3 (DPA)	0 g	0 g

Source: USDA FoodData Central, FDC 2706468: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in meat loaf?

310 in 1 serving (95 g) of puerto Rican style; 202 to 325 per 100 g across USDA's descriptions.

How much protein is in meat loaf?

19g in 1 serving; 19.9 g per 100 g.

How much sodium is in meat loaf?

600mg in 1 serving; 629 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page

USDA FoodData Central: the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov