All About Nutrition

Meats
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Beef - chuck, top blade, trimmed (raw)

Amount - 100g       Glycemic Index - 0
Calories: 150     Carbohydrate: 0     Protein: 19.5g     Fat: 7.37g
 
Vitamin A - 0IU Calcium - 5mg
Vitamin B1 (Thiamin) - 0.12mg Iron - 2.25mg
Vitamin B2 (Riboflavin) - 0.19mg Magnesium - 21mg
Vitamin (B3 Niacin) - 3.42mg Phosphorus - 184mg
Vitamin B5 (Pantothenic Acid) - 0mg Potassium - 338mg
Vitamin B6 (Pyridoxine) - 0.4mg Sodium - 61mg
Vitamin B12 (Cobalamin) - 3.19mcg Zinc - 6.3mg
Folate - 7mcg Copper - 0.09mg
Vitamin C - 0mg Manganese - 0mg
Vitamin D - 0IU Fluoride - 0mcg
Vitamin E - 0.13mg Selenium - 10mcg
Vitamin K - 0mcg  

 

 

Beef - mince 90% lean, trimmed (raw)

Amount - 100g       Glycemic Index - 0
Calories: 176     Carbohydrate: 0     Protein: 20g     Fat: 10g
 
Vitamin A - 0IU Calcium - 12mg
Vitamin B1 (Thiamin) - 0.04mg Iron - 2.24mg
Vitamin B2 (Riboflavin) - 0.16mg Magnesium - 20mg
Vitamin (B3 Niacin) - 5.07mg Phosphorus - 184mg
Vitamin B5 (Pantothenic Acid) - 0.6mg Potassium - 321mg
Vitamin B6 (Pyridoxine) - 0.37mg Sodium - 66mg
Vitamin B12 (Cobalamin) - 2.21mcg Zinc - 4.79mg
Folate - 6mcg Copper - 0.07mg
Vitamin C - 0mg Manganese - 0.01mg
Vitamin D - 0IU Fluoride - 22.4mcg
Vitamin E - 0.32mg Selenium - 16.6mcg
Vitamin K - 0.8mcg  

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Beef - ribeye, lean and fat, trimmed (raw)

Amount - 100g       Glycemic Index - 0
Calories: 274     Carbohydrate: 0     Protein: 17.51g     Fat: 22.07g
 
Vitamin A - 0IU Calcium - 10mg
Vitamin B1 (Thiamin) - 0.08mg Iron - 1.87mg
Vitamin B2 (Riboflavin) - 0.13mg Magnesium - 18mg
Vitamin (B3 Niacin) - 3.23mg Phosphorus - 168mg
Vitamin B5 (Pantothenic Acid) - 0.29mg Potassium - 305mg
Vitamin B6 (Pyridoxine) - 0.36mg Sodium - 56mg
Vitamin B12 (Cobalamin) - 3.11mcg Zinc - 3.85mg
Folate - 5mcg Copper - 0.06mg
Vitamin C - 0mg Manganese - 0.01mg
Vitamin D - 0IU Fluoride - 0mcg
Vitamin E - 0mg Selenium - 16.5mcg
Vitamin K - 0mcg  

 

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Beef - top round, lean and fat, trimmed (raw)

Amount - 100g       Glycemic Index - 0
Calories: 164     Carbohydrate: 0     Protein: 22.18g     Fat: 7.68g
 
Vitamin A - 0IU Calcium - 25mg
Vitamin B1 (Thiamin) - 0.09mg Iron - 1.74mg
Vitamin B2 (Riboflavin) - 0.12mg Magnesium - 24mg
Vitamin (B3 Niacin) - 6.51mg Phosphorus - 214mg
Vitamin B5 (Pantothenic Acid) - 0.63mg Potassium - 357mg
Vitamin B6 (Pyridoxine) - 0.66mg Sodium - 63mg
Vitamin B12 (Cobalamin) - 1.32mcg Zinc - 4.1mg
Folate - 12mcg Copper - 0.1mg
Vitamin C - 0mg Manganese - 0.01mg
Vitamin D - 0IU Fluoride - 0mcg
Vitamin E - 0.3mg Selenium - 26.3mcg
Vitamin K - 1.2mcg  

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Beef - top sirloin, lean and fat, trimmed (raw)

Amount - 100g       Glycemic Index - 0
Calories: 214     Carbohydrate: 0     Protein: 19.92g     Fat: 14.28
 
Vitamin A - 0IU Calcium - 25mg
Vitamin B1 (Thiamin) - 0.05mg Iron - 1.46mg
Vitamin B2 (Riboflavin) - 0.08mg Magnesium - 20mg
Vitamin (B3 Niacin) - 6.43mg Phosphorus - 181mg
Vitamin B5 (Pantothenic Acid) - 0.58mg Potassium - 309mg
Vitamin B6 (Pyridoxine) - 0.54mg Sodium - 51mg
Vitamin B12 (Cobalamin) - 1.11mcg Zinc - 3.57mg
Folate - 11mcg Copper - 0.07mg
Vitamin C - 0mg Manganese - 0.01mg
Vitamin D - 0IU Fluoride - 0mcg
Vitamin E - 0.37mg Selenium - 21.8mcg
Vitamin K - 1.5mcg  

 

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Beef - prime tenderloin, trimmed (raw)

Amount - 100g       Glycemic Index - 0
Calories: 274     Carbohydrate: 0     Protein: 18.15g     Fat: 21.83g
 
Vitamin A - 0IU Calcium - 7mg
Vitamin B1 (Thiamin) - 0.12mg Iron - 2.35mg
Vitamin B2 (Riboflavin) - 0.21mg Magnesium - 20mg
Vitamin (B3 Niacin) - 2.99mg Phosphorus - 181mg
Vitamin B5 (Pantothenic Acid) - 0.3mg Potassium - 304mg
Vitamin B6 (Pyridoxine) - 0.38mg Sodium - 49mg
Vitamin B12 (Cobalamin) - 2.6mcg Zinc - 3.05mg
Folate - 6mcg Copper - 0.09mg
Vitamin C - 0mg Manganese - 0.01mg
Vitamin D - 0IU Fluoride - 0mcg
Vitamin E - 0mg Selenium - 17.1mcg
Vitamin K - 0mcg  

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Lamb - foreshank, lean and fat, trimmed (raw)

Amount - 100g       Glycemic Index - 0
Calories: 195     Carbohydrate: 0     Protein: 18.85g     Fat: 12.68g
 
Vitamin A - 0IU Calcium - 12mg
Vitamin B1 (Thiamin) - 0.09mg Iron - 1.38mg
Vitamin B2 (Riboflavin) - 0.22mg Magnesium - 19mg
Vitamin (B3 Niacin) - 5.27mg Phosphorus - 158mg
Vitamin B5 (Pantothenic Acid) - 0.62mg Potassium - 270mg
Vitamin B6 (Pyridoxine) - 0.26mg Sodium - 96mg
Vitamin B12 (Cobalamin) - 2.48mcg Zinc - 5.4mg
Folate - 0mcg Copper - 0.09mg
Vitamin C - 0mg Manganese - 0.01mg
Vitamin D - 0IU Fluoride - 0mcg
Vitamin E - 0mg Selenium - 7.2mcg
Vitamin K - 0mcg  

 

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Lamb - leg, sirloin chops, boneless, lean & fat, trimmed (raw)

Amount - 100g       Glycemic Index - 0
Calories: 208     Carbohydrate: 0     Protein: 18.33g     Fat: 14.38g
 
Vitamin A - 0IU Calcium - 11mg
Vitamin B1 (Thiamin) - 0.14mg Iron - 1.75mg
Vitamin B2 (Riboflavin) - 0.29mg Magnesium - 22mg
Vitamin (B3 Niacin) - 5mg Phosphorus - 192mg
Vitamin B5 (Pantothenic Acid) - 0.49mg Potassium - 308mg
Vitamin B6 (Pyridoxine) - 0.36mg Sodium - 59mg
Vitamin B12 (Cobalamin) - 2.72mcg Zinc - 3.21mg
Folate - 0mcg Copper - 0.14mg
Vitamin C - 0mg Manganese - 0.01mg
Vitamin D - 0IU Fluoride - 0mcg
Vitamin E - 0mg Selenium - 7.1mcg
Vitamin K - 0mcg  

 

 

Lamb - loin, lean and fat, trimmed (raw)

Amount - 100g       Glycemic Index - 0
Calories: 203     Carbohydrate: 0     Protein: 19.32g     Fat: 13.38g
 
Vitamin A - 0IU Calcium - 15mg
Vitamin B1 (Thiamin) - 0.17mg Iron - 1.66mg
Vitamin B2 (Riboflavin) - 0.29mg Magnesium - 22mg
Vitamin (B3 Niacin) - 6.65mg Phosphorus - 185mg
Vitamin B5 (Pantothenic Acid) - 0.62mg Potassium - 302mg
Vitamin B6 (Pyridoxine) - 0.45mg Sodium - 70mg
Vitamin B12 (Cobalamin) - 1.76mcg Zinc - 2.5mg
Folate - 0mcg Copper - 0.13mg
Vitamin C - 0mg Manganese - 0.01mg
Vitamin D - 0IU Fluoride - 0mcg
Vitamin E - 0mg Selenium - 8.2mcg
Vitamin K - 0mcg  

 

 

Lamb - rib, lean and fat, trimmed (raw)

Amount - 100g       Glycemic Index - 0
Calories: 289     Carbohydrate: 0     Protein: 16.46g     Fat: 24.2
 
Vitamin A - 0IU Calcium - 13mg
Vitamin B1 (Thiamin) - 0.15mg Iron - 1.34mg
Vitamin B2 (Riboflavin) - 0.23mg Magnesium - 18mg
Vitamin (B3 Niacin) - 5.1mg Phosphorus - 156mg
Vitamin B5 (Pantothenic Acid) - 0.5mg Potassium - 254mg
Vitamin B6 (Pyridoxine) - 0.35mg Sodium - 68mg
Vitamin B12 (Cobalamin) - 1.62mcg Zinc - 2.51mg
Folate - 0mcg Copper - 0.12mg
Vitamin C - 0mg Manganese - 0.01mg
Vitamin D - 0IU Fluoride - 0mcg
Vitamin E - 0mg Selenium - 6.9mcg
Vitamin K - 0mcg  

 

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Lamb - shoulder blade, lean and fat, trimmed (raw)

Amount - 100g       Glycemic Index - 0
Calories: 262     Carbohydrate: 0     Protein: 16.48g     Fat: 21.28g
 
Vitamin A - 0IU Calcium - 19mg
Vitamin B1 (Thiamin) - 0.11mg Iron - 1.21mg
Vitamin B2 (Riboflavin) - 0.21mg Magnesium - 17mg
Vitamin (B3 Niacin) - 4mg Phosphorus - 150mg
Vitamin B5 (Pantothenic Acid) - 0.68mg Potassium - 260mg
Vitamin B6 (Pyridoxine) - 0.26mg Sodium - 78mg
Vitamin B12 (Cobalamin) - 261mcg Zinc - 4.37mg
Folate - 0mcg Copper - 0.11mg
Vitamin C - 0mg Manganese - 0.01mg
Vitamin D - 0IU Fluoride - 0mcg
Vitamin E - 0mg Selenium - 6.9mcg
Vitamin K - 0mcg  

 

 

Pork - bacon (raw)

Amount - 100g       Glycemic Index - 0
Calories: 458     Carbohydrate: 0.66g     Protein: 11.6g     Fat: 45.04g
 
Vitamin A - 37IU Calcium - 6mg
Vitamin B1 (Thiamin) - 0.28mg Iron - 0.48mg
Vitamin B2 (Riboflavin) - 0.11mg Magnesium - 12mg
Vitamin (B3 Niacin) - 3.83mg Phosphorus - 188mg
Vitamin B5 (Pantothenic Acid) - 0.52mg Potassium - 208mg
Vitamin B6 (Pyridoxine) - 0.21mg Sodium - 833mg
Vitamin B12 (Cobalamin) - 0.69mcg Zinc - 1.17mg
Folate - 2mcg Copper - 0.07mg
Vitamin C - 0mg Manganese - 0.02mg
Vitamin D - 0IU Fluoride - 0.04mcg
Vitamin E - 0.27mg Selenium - 20.2mcg
Vitamin K - 0mcg  

 

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Pork - leg ham, lean only (raw)

0
Amount - 100g       Glycemic Index - 0
Calories: 136     Carbohydrate: 0     Protein: 20.48g     Fat: 5.41g
 
Vitamin A - 6IU Calcium - 6mg
Vitamin B1 (Thiamin) - 0.88mg Iron - 1.01mg
Vitamin B2 (Riboflavin) - 0.23mg Magnesium - 29mg
Vitamin (B3 Niacin) - 5.34mg Phosphorus - 229mg
Vitamin B5 (Pantothenic Acid) - 0.81mg Potassium - 369mg
Vitamin B6 (Pyridoxine) - 0.5mg Sodium - 55mg
Vitamin B12 (Cobalamin) - 0.71mcg Zinc - 2.27mg
Folate - 6mcg Copper - 0.08mg
Vitamin C - 0.9mg Manganese - 0.03mg
Vitamin D - IU Fluoride - 0mcg
Vitamin E - 0.17mg Selenium - 35.4mcg
Vitamin K - 0mcg  

 

 

Pork - sirloin, chops or roast, trimmed (raw)

Amount - 100g       Glycemic Index - 0
Calories: 205     Carbohydrate: 0     Protein: 19.19g     Fat: 13.63g
 
Vitamin A - 6IU Calcium - 17mg
Vitamin B1 (Thiamin) - 0.98mg Iron - 0.9mg
Vitamin B2 (Riboflavin) - 0.27mg Magnesium - 22mg
Vitamin (B3 Niacin) - 4.08mg Phosphorus - 196mg
Vitamin B5 (Pantothenic Acid) - 0.76mg Potassium - 320mg
Vitamin B6 (Pyridoxine) - 0.56mg Sodium - 54mg
Vitamin B12 (Cobalamin) - 0.64mcg Zinc - 1.86mg
Folate - 5mcg Copper - 0.04mg
Vitamin C - 0.8mg Manganese - 0.01mg
Vitamin D - 0IU Fluoride - 0mcg
Vitamin E - 0mg Selenium - 30mcg
Vitamin K - 0mcg  

 

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Pork - tenderloin, lean and fat, trimmed (raw)

Amount - 100g       Glycemic Index - 0
Calories: 136     Carbohydrate: 0     Protein: 20.54g     Fat: 5.41g
 
Vitamin A - 6IU Calcium - 5mg
Vitamin B1 (Thiamin) - 0.95mg Iron - 1.2mg
Vitamin B2 (Riboflavin) - 0.28mg Magnesium - 25mg
Vitamin (B3 Niacin) - 4.35mg Phosphorus - 222mg
Vitamin B5 (Pantothenic Acid) - 0.88mg Potassium - 359mg
Vitamin B6 (Pyridoxine) - 0.51mg Sodium - 49mg
Vitamin B12 (Cobalamin) - 0.79mcg Zinc - 1.99mg
Folate - 5mcg Copper - 0.05mg
Vitamin C - 0.9mg Manganese - 0.02mg
Vitamin D - 0IU Fluoride - 0mcg
Vitamin E - 0mg Selenium - 32.4mcg
Vitamin K - 0mcg  

 

 

Veal - top round, lean and fat, trimmed (raw)

Amount - 100g       Glycemic Index - 0
Calories: 117     Carbohydrate: 0     Protein: 20.98g     Fat: 3.08g
 
Vitamin A - 0IU Calcium - 5mg
Vitamin B1 (Thiamin) - 0.08mg Iron - 0.79mg
Vitamin B2 (Riboflavin) - 0.27mg Magnesium - 26mg
Vitamin (B3 Niacin) - 9.42mg Phosphorus - 220mg
Vitamin B5 (Pantothenic Acid) - 1.07mg Potassium - 367mg
Vitamin B6 (Pyridoxine) - 0.46mg Sodium - 63mg
Vitamin B12 (Cobalamin) - 1.04mcg Zinc - 2.3mg
Folate - 14mcg Copper - 0.11mg
Vitamin C - 0mg Manganese - 0.03mg
Vitamin D - 0IU Fluoride - 0mcg
Vitamin E - 0.3mg Selenium - 9mcg
Vitamin K - 3.9mcg  


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Last reviewed: 2 January 2007 || Last updated: 2 January 2007

 

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NOTE: Mega doses of vitamins, minerals or other nutrients cannot cure illnesses and in fact can be very dangerous and produce toxic side effects and interfere with medicine you are taking. Always ensure you consult your doctor before taking any type of minerals supplement.
Disclaimer: This guide is not intended to be used for diagnostic or prescriptive purposes. For any treatment or diagnosis of illness, please see your doctor.

 

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