Calories in Meat loaf, Puerto Rican style
Generic food Meals and Dishes
Meat loaf, Puerto Rican style contains 325 kcal per 100 g. A 1 serving, 3" x 1" x 2" (95 g) provides about 309 kcal.
Roughly 62% of its calories come from fat, with 25% from protein and 13% from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in meat mixed dishes on FoodFactly, where the median is 137 kcal per 100 g across 233 foods.
100 g provides 49% of the Daily Value for selenium, 45% of the Daily Value for Vitamin B12 and 30% of the Daily Value for zinc.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 325 kcal | |
| Total fat C | 22 g | 28% |
| Saturated fat C | 6.4 g | 32% |
| Cholesterol C | 148 mg | 49% |
| Sodium C | 629 mg | 27% |
| Total carbohydrates C | 10.7 g | 4% |
| Dietary fiber C | 0.6 g | 2% |
| Total sugars C | 1 g | |
| Protein C | 19.8 g | 40% |
| Vitamin A C | 38 µg | 4% |
| Vitamin C C | 1 mg | 1% |
| Vitamin D C | 0.7 µg | 4% |
| Vitamin E C | 1.7 mg | 11% |
| Vitamin K C | 8 µg | 7% |
| Thiamin (B1) C | 0.19 mg | 16% |
| Riboflavin (B2) C | 0.3 mg | 23% |
| Niacin (B3) C | 3.2 mg | 20% |
| Vitamin B6 C | 0.21 mg | 12% |
| Folate (B9) C | 36 µg | 9% |
| Vitamin B12 C | 1.1 µg | 45% |
| Choline C | 104 mg | 19% |
| Calcium C | 30 mg | 2% |
| Iron C | 2.3 mg | 13% |
| Magnesium C | 18 mg | 4% |
| Phosphorus C | 155 mg | 12% |
| Potassium C | 229 mg | 5% |
| Zinc C | 3.3 mg | 30% |
| Copper C | 0.08 mg | 9% |
| Selenium C | 26.9 µg | 49% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 25%
- Carbohydrates 13%
- Fat 62%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein19.8 gin the top quarter of meat mixed dishes (median 8.2 g)
- Fiber0.6 gbelow the median for meat mixed dishes (median 0.9 g)
- Sugars1 gbelow the median for meat mixed dishes (median 1.3 g)
- Fat22 gin the top quarter of meat mixed dishes (median 6.8 g)
- Saturated fat6.4 gin the top quarter of meat mixed dishes (median 2 g)
- Sodium629 mgin the top quarter of meat mixed dishes (median 319 mg)
- Protein per 100 kcal6.1 gprotein density, useful for comparing foods with different calorie levels
- Water44.9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 9.4 g |
|---|---|
| Polyunsaturated fat C | 3.5 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.001 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0.009 g |
| Linoleic acid (omega-6, 18:2) C | 3 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0.001 g |
| SFA 10:0 C | 0.002 g |
| SFA 12:0 C | 0.009 g |
| SFA 14:0 C | 0.36 g |
| SFA 16:0 C | 3.9 g |
| SFA 18:0 C | 1.9 g |
| MUFA 18:1 C | 8.5 g |
| PUFA 18:3 C | 0.35 g |
| PUFA 20:4 C | 0.069 g |
| MUFA 16:1 C | 0.54 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.098 g |
| MUFA 22:1 C | 0.001 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 3 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 89 µg |
| Retinol C | 38 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 2 µg |
Other components (8)
| Water C | 44.9 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 11 µg |
| Folate, food C | 17 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Meat loaf
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Meat loaf, NS as to type of meat | 202 | 17.5 g | 7.2 g | 11 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Double cheeseburger, on white bun, 2 large patties | 299 | 20.2 g | 9.7 g | 19.4 g |
| Double cheeseburger, from fast food, 2 large patties | 299 | 20.2 g | 9.7 g | 19.4 g |
| Double cheeseburger, on wheat bun, 2 large patties | 296 | 20.5 g | 8.8 g | 19.4 g |
| Double cheeseburger, on white bun, 2 medium patties | 300 | 19.6 g | 11.8 g | 18.8 g |
| Double cheeseburger, from fast food, 2 medium patties | 300 | 19.6 g | 11.8 g | 18.8 g |
| Double cheeseburger, on wheat bun, 2 medium patties | 297 | 20 g | 10.8 g | 18.8 g |
| T.G.I. FRIDAY'S, chicken fingers | 325 | 18.7 g | 16.8 g | 20.3 g |
| WENDY'S, Chicken Nuggets | 326 | 16.5 g | 14.3 g | 22.6 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in meat loaf?
100 g of meat loaf has 325 kcal. 1 serving, 3" x 1" x 2" (95 g): about 309 kcal.
Is meat loaf high in protein?
Meat loaf contains 19.8 g of protein per 100 g (40% of the 50 g Daily Value), or 18.8 g in 1 serving, 3" x 1" x 2" (95 g). About 25% of its calories come from protein. Compared with other meat mixed dishes, that is among the highest quarter (median 8.2 g).
How many carbs are in meat loaf?
Meat loaf has 10.7 g of total carbohydrates per 100 g, including 0.6 g of fiber and 1 g of sugars.
How much fat is in meat loaf?
Meat loaf contains 22 g of fat per 100 g, of which 6.4 g is saturated (32% of the Daily Value).
What vitamins and minerals does meat loaf contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (49% DV), Vitamin B12 (45% DV), zinc (30% DV), Riboflavin (B2) (23% DV) and Niacin (B3) (20% DV). The full list is in the vitamins and minerals table above.
How much sodium is in meat loaf?
100 g contains 629 mg of sodium, 27% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2706468. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.