Meat and Poultry / Processed Meats
Meat loaf
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 161kcal / 2530kcal (6%) |
Macronutrients
Protein | 9.7 g/ 71g (13%) | ||||||
Total Fat | 7.7 g/ 42g (18%) | ||||||
| |||||||
Total Carbs | 13.1 g/ 348g (3%) | ||||||
| |||||||
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.04 mg/ 1mg (3%) |
Vit B2 | 0.12 mg/ 1mg (9%) |
Vit B3 | 1.7 mg NE/ 16mg NE (10%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 16 mg/ 750mg (2%) |
Phosphorus | 144 mg/ 700mg (20%) source |
Iron | 3.6 mg/ 12mg (30%) source |
Potassium | 97 mg/ 2000mg (4%) |
Sodium | 725 mg/ 1500mg (48%) |
Zinc | 1.6 mg/ 7mg (24%) source |
What is this food?
Meat loaf (usually ground meat baked into a loaf). In a 100g serving, it provides protein and some carbohydrates, along with fat and sodium.
Why it matters to health
Meat loaf can help you meet your daily protein needs for building and repairing body tissues. It also has some fiber (about 1.2g per 100g) and relatively low sugar (about 2.5g). However, it can be higher in sodium (about 725mg per 100g) and contains saturated fat (about 1.27g) and cholesterol (about 55mg). If you eat it often or in big portions, sodium and saturated fat can add up—so it’s best to fit it into your meals with balance.
Healthier tips
- Keep portions reasonable: aim for about 1 palm-sized serving per meal, then add more vegetables/side dishes.
- Pair with non-starchy veggies (e.g., pechay, carrots, broccoli, lettuce) and a smaller rice portion to balance the carbs.
- Choose lower-sodium options when available, or ask for less sauce/seasoning.
- For snacks (1–2 per day), don’t add another salty or processed food on the same day.
- Enjoy it in a way that fits your routine: everything in moderation—include it sometimes, not every day.
Common Filipino dishes
Meat loaf, embutido, hamonado, afritada, tocino
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.
Support Juan Nutrisyon