Calories in Meatloaf: Nutrition Facts & Serving Sizes
Per 1 slice (56g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One slice of meatloaf (56g) contains 110 calories and 11.8g of protein, making it a compact, protein-dense meal option. Per 100g, meatloaf delivers 197 calories with 21g of protein, 8g of carbs, and 9g of fat. The B-vitamin profile is a standout: niacin hits 10mg per 100g (about 63% of the daily value), vitamin B6 comes in at 1.2mg (70% of daily value), and vitamin B12 reaches 2.4mcg (100% of the daily value). These three B vitamins collectively support energy metabolism, protein synthesis, and neurological function. Iron at 2.1mg per 100g supports red blood cell production. Phosphorus is high at 344mg per 100g. Sodium at 550mg per 100g is notable across multiple slices. Meatloaf is a practical meal prep protein source that stores well and reheats cleanly.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 slice (56g) | 110.3 | 11.8g | 4.5g | 5g | 2.6g |
| 100g | 197 | 21g | 8g | 9g | 4.6g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 197 | 10% |
| Protein | 21g | 42% |
| Total Fat | 9g | 12% |
| Saturated Fat | 1.4g | 7% |
| Total Carbohydrates | 8g | 3% |
| Dietary Fiber | 4.6g | 16% |
| Sugars | 1.2g | 2% |
| Sodium | 550mg | 24% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 1.4g | 0% |
| Calcium | 29mg | 2% |
| Iron | 2.1mg | 12% |
| Potassium | 180mg | 4% |
| Vitamin B6 | 1.2mg | 71% |
| Vitamin B12 | 2.4mcg | 100% |
| Magnesium | 18mg | 4% |
| Phosphorus | 344mg | 28% |
| Zinc | 1.8mg | 16% |
| Selenium | 0.8mcg | 1% |
| Folate | 78mcg | 20% |
| Thiamin (B1) | 0.9mg | 75% |
| Riboflavin (B2) | 0.6mg | 46% |
| Niacin (B3) | 10mg | 63% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Meatloaf
Meatloaf delivers an impressive B-vitamin complex that directly supports training performance and recovery. Niacin at 10mg per 100g and vitamin B6 at 1.2mg per 100g both play essential roles in energy metabolism, converting macronutrients into usable ATP. If your pre-workout energy feels inconsistent, B-vitamin sufficiency is one of the basics worth checking before reaching for stimulants.
Vitamin B12 at 2.4mcg per 100g covers the full daily recommended intake in a single 100g serving. B12 is critical for myelin sheath integrity (nerve insulation), red blood cell production, and DNA synthesis. It is found almost exclusively in animal products, making meatloaf a reliable source for those who eat meat regularly.
Protein at 21g per 100g with only 9g of fat and 197 calories positions meatloaf as a lean-ish protein source by prepared-food standards. A 56g slice provides nearly 12g of protein at only 110 calories, which is a strong ratio for bulking or maintaining muscle on a cut. Meal prepping meatloaf in advance makes consistent protein intake easier across the week without daily cooking.
Zinc at 1.8mg per 100g and phosphorus at 344mg per 100g add further nutritional value. Zinc is involved in testosterone production and immune function, both relevant to anyone training regularly. Phosphorus supports skeletal strength and ATP synthesis.
Dietary Considerations
Standard meatloaf is not gluten-free due to breadcrumbs used as a binder. Gluten-free versions can be made by substituting oats or gluten-free breadcrumbs. Meatloaf is not vegan or vegetarian. It is not keto-friendly in standard form at 8g of carbs per 100g from breadcrumbs, though low-carb versions are easy to make. For weight loss, meatloaf is a solid option given its high protein and moderate calorie density. Sodium at 550mg per 100g warrants attention across multiple servings. Primary allergens include egg (binder) and wheat (breadcrumbs). Some recipes include dairy (milk soaked breadcrumbs). Cholesterol is listed as 0 in this USDA formulation. Paleo adaptations are possible with appropriate binders.
Daily Intake (100g)
100g of meatloaf provides 10% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories are in meatloaf?
Meatloaf contains 197 calories per 100g. A standard slice (56g) has approximately 110 calories. A larger 3-4oz serving would put you in the 165-220 calorie range depending on the specific recipe.
Is meatloaf good for weight loss?
Meatloaf is a reasonable weight loss food due to its high protein content (21g per 100g) which promotes satiety and preserves muscle mass during a calorie deficit. At 197 calories per 100g, it is moderately calorie-dense. Avoiding sugary glazes keeps the calorie count in check.
How much protein is in meatloaf?
Meatloaf contains 21g of protein per 100g. A single slice (56g) provides about 11.8g of protein. Two slices deliver nearly 24g of protein for around 220 calories, making it an efficient protein source for meal prep.
Is meatloaf high in B vitamins?
Yes, meatloaf has a strong B-vitamin profile. It provides 2.4mcg of vitamin B12 (100% DV), 1.2mg of vitamin B6 (70% DV), 10mg of niacin (63% DV), and 0.9mg of thiamin per 100g. These support energy metabolism and neurological health.
Is meatloaf keto-friendly?
Standard meatloaf is not keto-friendly because breadcrumbs add 8g of carbs per 100g. A keto version using almond flour or crushed pork rinds as a binder can reduce carbs to near zero while preserving the protein density.
How does meatloaf compare to meatballs nutritionally?
Meatloaf and meatballs have nearly identical macros per 100g: both provide 197 calories, 21g protein, 9g fat, and 8g carbs. However, meatloaf has a superior B-vitamin profile with higher niacin (10mg vs 2.5mg), B6 (1.2mg vs 0.2mg), and B12 (2.4mcg vs 1.5mcg) per 100g.
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