Meatloaf
Good nutritional profile
Baked seasoned ground meat loaf.
Meatloaf is ground beef, or a mix of beef and pork, bound with breadcrumbs, egg and milk, seasoned with onion and Worcestershire sauce, shaped into a loaf, glazed with ketchup and baked. It is high in protein with moderate fat, and the ketchup glaze adds some sugar. Lean ground beef and grated carrot or zucchini mixed into the meat lower the fat and add vegetables.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 14g | 25.0% |
| Fat | 10g | 14.3% |
| Carbs | 8g | 2.7% |
| Simple Sugars | 2.8g | Estimate |
| Complex Carbs | 5.2g | Estimate |
| Water | 62g | 2.5% |
| Calories | 170 | 7.6% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 3.78 | g | 18.9% |
| Monounsaturated | 4.19 | g | 16.8% |
| Polyunsaturated | 0.49 | g | 3.8% |
| Omega-3 | 0.147 | g | Estimate |
| EPA | 1 | mg | 0.1% |
| DHA | 5 | mg | 0.6% |
| Omega-6 | 0.343 | g | Estimate |
| Trans | 0.51 | g | 25.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 0.96 | mg |
| Vitamin E | 0.34 | mg |
| Selenium | 18.2 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 22.2 | mcg | 2.5% |
| vitamin B1 | 0.06 | mg | 5.0% |
| vitamin B2 | 0.175 | mg | 13.5% |
| vitamin B3 | 3.3 | mg | 20.6% |
| vitamin B6 | 0.238 | mg | 14.0% |
| vitamin B9 | 11.1 | mcg | 2.8% |
| vitamin B12 | 1.49 | mcg | 62.1% |
| vitamin C | 0.962 | mg | 1.1% |
| vitamin D | 0.267 (11 IU) | mcg | 1.8% |
| vitamin E | 0.345 | mg | 2.3% |
| vitamin K | 1.4 | mcg | 1.2% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 44.8 | mg | 4.5% |
| iron | 2.09 | mg | 11.6% |
| magnesium | 21.4 | mg | 5.3% |
| phosphorus | 175 | mg | 25.0% |
| potassium | 317 | mg | 12.2% |
| sodium | 470 | mg | 20.4% |
| zinc | 3.66 | mg | 33.3% |
| copper | 0.098 | mg | 10.9% |
| manganese | 0.116 | mg | 5.0% |
| selenium | 18.2 | mcg | 33.1% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 432 | mg | 61.7% | 174% |
| Isoleucine | 620 | mg | 44.3% | 133% |
| Leucine | 1088 | mg | 39.9% | 115% |
| Lysine | 1085 | mg | 51.7% | 145% |
| Methionine | 518 | mg | 49.3% | 145% |
| Phenylalanine | 1011 | mg | 57.8% | 159% |
| Threonine | 536 | mg | 51.0% | 138% |
| Tryptophan limiting | 88 | mg | 31.4% | 86% |
| Valine | 703 | mg | 38.6% | 113% |
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Values per 100 g
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Allergens
Recipe
See full recipeIngredients
- Ground beef 700 g
- Breadcrumbs 80 g
- Egg 2
- Onion, finely chopped 1 medium
- Garlic 2 cloves
- Milk 80 ml
- Ketchup 4 tbsp
- Worcestershire sauce 1 tbsp
- Salt 1 tsp
- Black pepper 1/2 tsp
Instructions
- 1
Preheat the oven to 190C and soak the breadcrumbs in the milk for a few minutes.
- 2
Combine the ground beef, soaked breadcrumbs, eggs, chopped onion, minced garlic, Worcestershire sauce, salt and pepper in a large bowl.
- 3
Mix gently with your hands until just combined, taking care not to overwork the meat.
- 4
Press the mixture into a loaf pan or shape it into a loaf on a lined baking sheet.
- 5
Brush the top generously with ketchup.
- 6
Bake for about 55 to 60 minutes, until cooked through and the internal temperature reaches 70C.
- 7
Rest the meatloaf for 10 minutes, then slice and serve.