Nutritional Values Of Meats

It is important to eat a variety of foods to make sure you get all your nutrient needs. Meats, including poultry, fish, beef and pork, provide you with protein, fat, cholesterol, iron an phosphorus, according to the University of Kentucky Cooperative Extension. As a source of fat and cholesterol, it is recommended you choose lean cuts of meat to limit your intake, suggests the University of Kentucky.

Beef

Lean cuts of beef include round steaks and roasts, top loin, top sirloin, chuck shoulders and arm roasts, according to the U.S. Department of Agriculture. A 2.5 oz. portion of lean eye of round contains135 calories, 22 g of protein, 5 g of fat, 52 mg of cholesterol, 170 mg of phosphorus and 1.5 mg of iron. A 2.5 oz. serving of lean sirloin contains 150 calories, 22 g of protein, 6 g of fat, 64 mg of cholesterol, 176 mg of phosphorous and 2.4 mg of iron. Phosphorus is needed to form the structural components of cells, says the Linus Pauling Institute. Iron assists with the transportation of oxygen to the cells.

Pork

Lean cuts of pork include pork loin, tenderloin, center loin and ham. A 2.5 oz. portion of pork loin contains 165 calories, 23 g of protein, 8 g of fat, 71 mg of cholesterol, 176 mg of phosphorus and 0.7 mg of iron. A 2.5 oz. serving of roasted ham contains 105 calories, 17 g of protein, 4 g of fat, 37 mg of cholesterol, 154 mg of phosphorus and 0.6 mg of iron. Ham is very high in sodium, and a 2.5 oz. serving contains 902 mg of sodium compared to the pork loin with 56 mg.

Poultry

Boneless, skinless chicken and turkey breasts are the leanest choices of poultry, according to the USDA. A 2.5 oz. serving of chicken breast contains 114 calories, 22 g of protein, 2.5 g of fat, 59 mg of cholesterol, 160 mg of phosphorus and 0.7 mg of iron. A 2.5 oz. serving of turkey breast contains 94 calories, 21 g of protein, 0.5 g of fat, 58 mg of cholesterol, 157 mg of phosphorus and 1.07 mg of iron, according to the USDA Nutrient Database.

Fish

The USDA recommends you eat more fish, especially the fatty fish high in omega-3 fatty acids such as salmon and albacore tuna. A 2.5 oz. serving of flounder or sole contains 82 calories, 17 g of protein, 1 g of fat, 48 mg of cholesterol, 202 mg of phosphorus and 0.24 mg of iron. A 2.5 oz. serving of salmon contains 127 calories, 18 g of protein, 7 g of fat, 50 mg of cholesterol, 179 mg of phosphorus and 0.7 mg of iron.