Table 3
Nutritional comparison of selected protein sources

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Type of meat Energy(calories)
(kCal)
Total fat
(g)
Protein
(g)
Cholesterol
(mg)
Iron
(mg)
Calcium
(mg)
nutritional information per 100 g
Symbol:
  • 0true zero or a value rounded to zero
Source: Health Canada, Canadian Nutrient File, version B, 2007.
Turkey, all classes, light meat only, roasted 157 3.22 29.90 69 1.35 19
Turkey, all classes, dark meat only, roasted 187 7.22 28.57 85 2.33 32
Pork, fresh, loin, centre cut, boneless, lean, broiled 174 3.80 32.80 69 0.80 6
Beef, loin, top sirloin roast, boneless, lean, cooked, roasted 178 5.94 29.26 73 2.90 6
Chicken, broiler, light meat, roasted 173 4.51 30.91 85 1.06 15
Chicken, broiler, dark meat, roasted 205 9.73 27.37 93 1.33 15
Salmon, Atlantic, wild, baked or broiled 182 8.13 25.44 71 1.03 15
Egg, chicken, whole, boiled in shell, hard-cooked (approximately 2 eggs) 155 10.61 12.58 431 1.19 50
Lentils, boiled 116 0.38 9.02 0 3.33 19