Nutrition Comparison for Meats

Meats, Poultry, Seafood, Proteins

Numbers reflect one typically recommended serving of meat, poultry, seafood, and vegetarian protein sources (3 ounces).
Data from BabyFit.com food database or (*)similar source.
Individual items and brands will vary, and preparation method will make a difference too.

[1] - To safely include deli meat into your diet during pregnancy, see this article on Playing It Safe with Deli Meats

[2] - To safely include fish in your diet during pregnancy, see this article on Playing It Safe With Fish

MEAT/PROTEIN (3 oz.)	Calcium (mg)	Protein (g)	Folate (mcg)	Iron (mg)	Calories	Carbs (g)	Fat (g)
Ground Turkey	25.0	27.4	7.2	1.9	235	0	13.2
Sirloin Steak	9.0	25.8	8.4	2.9	171.7	0	6.8
Canned Tuna (w/oil)	11.0	24.8	4.4	1.2	168.3	0	7
Pork Chops	21.0	23.4	3.6	0.9	169.2	0	7.7
Chicken Breast (no skin)	13.0	23.1	4.8	0.8	110	0	1.2
Veal	18.0	22.4	13.6	0.7	148.8	0	5.9
[2] Pink Salmon	14.0	21.7	4.4	0.8	126.7	0	3.8
Canned Tuna (w/water)	9.0	21.7	3.6	1.3	98.6	0	0.7
Chicken Breast (w/ skin)	11.0	20.9	4.0	0.7	172	0	9.3
[2] Whitefish	28.0	20.8	14.4	0.4	146.2	0	6.4
Beef Liver	5.0	20.7	215.2	5.6	136.9	2.9	4.2
Babyback Prok Ribs	38.0	20.6	2.4	1.2	314.5	0	25.1
Tofu, Firm	861.0	19.9	36.4	3.3	182.7	5.4	11
[2] Cod	12.0	19.4	6.8	0.4	89.3	0	0.7
Pot Roast	5.0	18.1	6.8	2.1	104.6	0	3.1
[2] Lobster	52.0	17.4	9.2	0.3	83.3	1.1	0.5
Lamb Chops	8.0	17.4	0.0	1.7	112.3	0	4.2
Chicken Tenders (3)	10.0	16.3	28.0	0.9	289	13.8	18.7
[2] Fish Sticks	20.0	15.7	43.2	0.7	272	23.8	12.2
[2] Fried Catfish	37.0	15.3	25.6	1.2	195	6.8	11.3
Tenderloin	19.0	15.3	8.4	1.2	227.1	0	17.9
[1] Ham (3 slices)	6.0	14.9	2.4	0.8	155	2.6	9
[2] Scallops	20.0	14.3	13.6	0.3	74.8	2	0.6
Italian Sausage	16.0	14.3	7.2	1.1	346	0.7	31.3
Ground Beef	7.0	14.1	6.0	1.5	263.7	0	22.6
Morningstar Black Bean Burger (1 patty)	56.0	11.8	0.0	1.8	114.7	15.2	0.8
Bratwurst (1 link)	24.0	11.7	2.4	0.5	281	2.1	24.8
Beef Bologna (3 slices)	26.0	10.2	7.6	0.9	266	0.7	24.3
Bacon (5 slices)	4.0	9.6	1.6	0.5	182.4	0.2	15.6
Black Beans (1/2 cup)	23.0	7.6	128.0	1.8	113.5	20.4	0.5
Meatless Sausage Patty	24.0	7	10.0	1.4	97.3	3.7	6.9
Pinto Beans (1/2 cup)	41.0	7	147.2	2.2	117.1	21.9	0.4
Red Kidney Beans (1/2 cup)	31.0	6.7	65.2	1.6	108.8	20	0.4
Hot Dog (1 small, no bun)	6.0	5.4	2.4	0.7	141.8	0.8	12.8
Hormel Vegetarian Chili w/Beans	36.0	4.8	0.0	1.3	83	15.4	0.3

Common Food Comparisons

Common Food Comparisons

Meats, Poultry, Seafood, Proteins