Meat, Poultry & Fish Nutrition Calculators
Animal proteins are the most concentrated dietary source of complete protein, heme iron, and vitamin B12 — but their fat content, calorie density, and micronutrient profiles vary dramatically between species, cuts, and cooking methods. This collection provides 18 free nutrition calculators covering beef, chicken, turkey, pork, lamb, goat, veal, rabbit, hare, mithun, duck, emu, quail, guinea fowl, pigeon, country hen, and fish — with full macro and micronutrient breakdowns across 100+ cuts, organ meats, and preparation methods.
Protein, Fat & Calorie Comparison
Side-by-side macros per 100g of the default reference serving.
| Protein Source | Calories | Protein (g) | Carbs (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| Beef | 180 | 24.9 | 0 | 8.6 | 0 |
| Chicken | 165 | 31 | 0 | 3.6 | 0 |
| Goat Meat | 93 | 17.5 | 0 | 2 | 0 |
| Skinless Chicken | 140 | 26.4 | 0 | 3 | 0 |
| Turkey | 88 | 20.1 | 0 | 0.6 | 0 |
| Turkey Breast | 88 | 20.1 | 0 | 0.6 | 0 |
| Quail Meat | 211 | 21.6 | 0 | 13.3 | 0 |
| Duck Meat | 171 | 20 | 0 | 9.5 | 0 |
| Emu Meat | 114 | 19.4 | 0 | 3.4 | 0 |
| Guinea Fowl | 94 | 17.5 | 0 | 2.1 | 0 |
| Pigeon Meat (Squab) | 121 | 14.9 | 0 | 6.4 | 0 |
| Country Hen | 140 | 22.5 | 0 | 4.5 | 0 |
| Sheep Meat | 109 | 17.5 | 0 | 3.8 | 0 |
| Calf Meat | 91 | 18.8 | 0 | 1.5 | 0 |
| Mithun Meat | 88 | 20.3 | 0 | 0.6 | 0 |
| Pork | 93 | 17.8 | 0 | 1.8 | 0 |
| Hare Meat | 82 | 18.2 | 0 | 0.9 | 0 |
| Rabbit Meat | 116 | 17 | 0 | 4.7 | 0 |
Source: USDA FoodData Central. Values per 100g of the default reference form.
Open Any Protein Calculator
Select any meat to explore cuts, cooking methods, skin-on vs. skin-off variants, and full nutrient profiles.
Beef Nutrition
100g beef top sirloin (cooked, broiled)
Chicken Nutrition
100g chicken breast, skinless, roasted
Goat Meat Nutrition
3 oz (85g) raw goat meat
Skinless Chicken Nutrition
3 oz (85g) roasted skinless chicken breast
Turkey Nutrition
3 oz (85g) raw skinless turkey breast
Turkey Breast Nutrition
3 oz (85g) raw skinless turkey breast
Quail Meat Nutrition
1 whole quail, meat and skin (~110g)
Duck Meat Nutrition
3 oz (85g) roasted duck, meat only
Emu Meat Nutrition
3 oz (85g) emu ground, raw
Guinea Fowl Nutrition
3 oz (85g) guinea fowl, meat only, raw
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Pigeon Meat (Squab) Nutrition
3 oz (85g) pigeon meat only, raw
Country Hen Nutrition
1 serving country hen meat, raw (~100g mixed cuts)
Sheep Meat Nutrition
3 oz (85g) raw lamb leg, lean only
Calf Meat Nutrition
3 oz (85g) raw veal leg cutlet
Mithun Meat Nutrition
3 oz (85g) raw mithun loin
Pork Nutrition
3 oz (85g) raw pork tenderloin
Hare Meat Nutrition
3 oz (85g) raw hare meat composite
Rabbit Meat Nutrition
3 oz (85g) raw domestic rabbit
Why the Cut Matters More Than the Animal: Fat Distribution in Beef, Chicken, and Fish
A boneless, skinless chicken breast contains roughly 3.6g of fat per 100g cooked, while a chicken thigh with skin delivers 15.5g. That single anatomical difference creates a 120-calorie gap per serving. The same pattern holds for beef: a trimmed sirloin has about 8g of fat per 100g cooked, while an untrimmed ribeye can exceed 22g. Fish spans the widest range — cod has less than 1g of fat per 100g, while farmed Atlantic salmon has 13g, most of it beneficial omega-3.
Our calculators include multiple cuts and preparations for each animal protein, so you can see exactly how choosing a different cut — or simply removing the skin — changes the calorie, fat, and protein balance of your meal. This level of specificity is where a general “chicken is healthy” recommendation falls short.
Heme Iron, B12, and Zinc: Nutrients Where Animal Proteins Have No Plant Equivalent
Three nutrients are either exclusive to or dramatically more bioavailable from animal proteins. Vitamin B12 is absent from unfortified plant foods entirely — a single 100g serving of beef provides 2.6μg (108% of the daily value). Heme iron, found only in animal tissue, is absorbed 2–3 times more efficiently than plant-derived non-heme iron. Zinc from beef and chicken is absorbed at roughly 20–30%, compared to 10–15% from plant sources due to phytate interference.
This does not mean plant-based diets are inadequate — with proper planning and supplementation (especially B12), they can meet all nutrient needs. But for individuals relying on food alone, moderate intake of animal proteins efficiently covers B12, iron, and zinc requirements without supplementation. Our calculators show these micronutrient values alongside the macros so you can make fully informed choices.
Grilled, Baked, Pan-Fried, Deep-Fried: How Heat and Oil Transform the Same Piece of Meat
A 150g raw chicken breast (165 kcal) becomes approximately 120g when grilled (198 kcal — same calories, less water). Pan-fry it in 1 tablespoon of oil, and the calories jump to roughly 250 kcal. Bread and deep-fry it, and you are looking at 350+ kcal. The protein stays essentially the same across all methods (~31g per 100g cooked) — what changes is fat content and therefore total energy.
For fish, the cooking method has an even more dramatic impact. Baked cod at 105 kcal per 100g becomes 199 kcal when battered and deep-fried, with fat increasing from 0.9g to 12g. Our calculators include grilled, baked, pan-fried, and sometimes deep-fried variants so you can quantify the exact calorie cost of your preferred cooking method.
Meat & Protein Nutrition Questions Answered
- Which meat has the highest protein per 100g raw?
- Mithun loin leads at 23.87g protein per 100g raw, followed by hare haunch (23.3g), turkey breast (24.12g), hare saddle (22.5g), chicken breast (22.5g), beef sirloin lean (22.33g), venison (22.96g), and wild rabbit (21.79g). For protein-per-calorie efficiency, mithun (4.36 kcal/g protein) and hare (4.49 kcal/g) are top performers — even more efficient than chicken breast (5.33 kcal/g).
- Which meat has the most iron per 100g?
- Pork liver leads at 23.3mg iron per 100g (130% DV), followed by rabbit liver (8.8mg), emu rump (4.94mg), beef heart (4.31mg), pigeon (4.51mg), quail (4.33mg), wild rabbit muscle (3.20mg), goat (2.83mg), and mithun (2.25mg). Among muscle meats without organs, wild rabbit (3.20mg) and goat (2.83mg) are the highest. Chicken breast has only 0.37mg.
- Which meat is the leanest per 100g raw?
- Mithun loin is the leanest documented red meat at 0.66g fat per 100g (104 kcal). Hare composite follows at 1.1g fat (96 kcal), then emu fan fillet (0.8g fat), veal leg cutlet (1.8g fat, 107 kcal), pork tenderloin (2.17g fat, 109 kcal), wild rabbit (2.36g fat, 114 kcal), goat (2.31g fat, 109 kcal), and chicken breast (2.62g fat, 120 kcal). Pork belly is the fattiest at 53g fat (518 kcal).
- How do red meats (beef, lamb, goat, pork, veal) compare in calories?
- Per 100g raw lean cuts: goat 109 kcal, veal cutlet 107 kcal, pork tenderloin 109 kcal, lamb leg lean 128 kcal, beef sirloin lean 160 kcal. Fat ranges from 1.8g (veal cutlet) to 5.45g (beef sirloin). The widest calorie range is in pork — tenderloin (109 kcal) to belly (518 kcal), a 375% difference. Cut selection matters more than species for calorie tracking.
- Which meats are highest in vitamin B12?
- Rabbit provides 7.16mcg B12 per 100g (298% DV) — the highest of any common muscle meat. Beef sirloin has 2.14mcg (89% DV), lamb 2.31mcg (96% DV), goat 1.10mcg (46% DV), pork loin 0.53mcg (22% DV), and chicken breast 0.31mcg (13% DV). Rabbit has 3.3x more B12 than beef and 23x more than chicken.
- How do game meats (hare, rabbit, mithun) compare to domestic meats?
- Game meats are generally leaner: hare (96 kcal, 1.1g fat), mithun (104 kcal, 0.66g fat), wild rabbit (114 kcal, 2.36g fat) vs. chicken breast (120 kcal, 2.62g fat), beef sirloin (160 kcal, 5.45g fat). Wild rabbit has 2x more iron than domestic rabbit (3.20 vs. 1.57mg). Mithun has the highest zinc (6.08mg/100g) of any lean meat. Game meats are not commercially farmed at scale except domestic rabbit.
- Which organ meats have the highest micronutrient density?
- Veal liver has the most vitamin A (21,143mcg, 2,349% DV). Pork liver has the most iron (23.3mg, 130% DV). Pork kidney has the most selenium (190mcg, 345% DV). Beef brain has the most cholesterol (3,010mg). Veal sweetbreads have the most vitamin C among meats (38.6mg). Each organ meat has a unique nutrient profile — using generic 'meat' entries in food journals misses these extreme concentrations.
Explore More Nutrition Categories
Browse calculators for other food groups in our nutrition database.