133 %
Niacin contributes to normal energy-yielding metabolism, to normal psychological function and to the reduction of tiredness and fatigue.
How many calories are in meat loaf?
639kcal
in a 300 g serving
213 kcal per 100 g.
Source: UK CoFID 2021, record 19-605. Checked 5 October 2026.
32.7 gFat
49.8 gProtein
1.2 gFibre
133 %Daily niacin
What’s in a 300 g serving
More than half of a serving is water, which is why the calories stay low. What is left is mostly protein.
- 32.7 gFat
- 49.8 gProtein
- 38.1 gCarbohydrate
- 1.2 gFibre
- 172 gWater
- 6.6 gMinerals and the rest
Above average for dishes
Meat loaf is 213 kcal per 100 g. The 603 dishes in this database average 180.
Meat loaf213
Dishes average180
Low in sugar
1.5 g of sugars per 100 g; the UK “low sugars” line is 5 g.
Sugars, per serving4.5 g
Salt, per serving1.2 g
Vitamins and minerals in meat loaf
Three of the 21 reach the “high in” level, led by niacin.
Show all 21 with amounts
Niacin (vitamin B3)21.3 mg, 133 %
Vitamin B120.003 mg, 120 %
Thiamin (vitamin B1)0.99 mg, 90 %
Chloride687 mg, 86 %
Zinc7.5 mg, 75 %
Phosphorus489 mg, 70 %
Vitamin D0.0024 mg, 48 %
Potassium942 mg, 47 %
Vitamin B60.6 mg, 43 %
Iron5.5 mg, 39 %
Pantothenic acid (vitamin B5)2 mg, 33 %
Manganese0.66 mg, 33 %
Riboflavin (vitamin B2)0.45 mg, 32 %
Copper0.24 mg, 24 %
Magnesium66 mg, 18 %
Calcium123 mg, 15 %
Biotin0.0069 mg, 14 %
Folate0.024 mg, 12 %
Vitamin E1.1 mg, 9 %
Vitamin A0.045 mg, 5.6 %
Vitamin Cnone recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.
What meat loaf doesn’t give you. And where to find it.
No recorded vitamin C, and only 1.9 % of the vitamin A reference intake and 3 % of the vitamin E reference intake per 100 g.
Vitamin C
0mgin meat loaf
Find it inCherries, West Indian2150 % per 100 g
Vitamin A
1.9%in meat loaf, per 100 g
Find it inLiver, calf, fried3152 % per 100 g
Vitamin E
3%in meat loaf, per 100 g
Find it inSunflower seeds, toasted326 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
Or one scoop of Immufix
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Tracked UK delivery
Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.
Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Meat loaf against other dishes
Meat loaf comes second for niacin here, just behind kofta (beef).
10.3mg
7.1mg
3.8mg
2.7mg
1.8mg
1.8mg
Kofta, beef+3.2 mg
Meat loaf, homemadethis page
Lentil and rice roast−4.4 mg
Khichadi, with butter ghee−5.3 mg
All values per 100 g, from the same dataset. Differences are against meat loaf.
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Questions about meat loaf
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of meat loaf?
A typical portion (300 g, one serving) gives 639 kcal. Per 100 g the figure is 213 kcal.
Is meat loaf high in niacin?
Yes. Meat loaf, homemade has 7.1 mg niacin per 100 g, 44 % of the NRV, above the 30 % threshold for a “high in” claim.
Are these figures exact for meat loaf?
No. They are calculated from a standard recipe in the UK Composition of Foods Integrated Dataset (CoFID, 2021). A different recipe, portion of sauce or cooking method will move them, so read them as a typical estimate.
Which vitamins and minerals does meat loaf have most of?
By share of the daily reference intake: niacin (7.1 mg, 44 %), vitamin B12 (0.001 mg, 40 %) and thiamin (0.33 mg, 30 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 19-605, Meat loaf, homemade, published by Public Health England under the Open Government Licence v3.0; this record is a calculated recipe estimate. Main data references: Updated 2014. Values are per 100 g of the edible part; a serving is 300 g, one serving, the usual UK portion for dishes. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 603 dishes kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Bread). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More dishes
From the same group, with calories per 100 g, and the foods with the most niacin.
More dishes
- Coronation chicken362 kcal
- Curry, pigeon pea dahl and tomato56 kcal
- Kheema, lamb178 kcal
- Pate, tuna312 kcal
- Quiche, mushroom278 kcal
- Stew, Irish107 kcal
- All 603 dishes