Data
Nutrition facts for carnivore foods
Per 100 g, from USDA FoodData Central. Toggle % Daily Value to see where a meat-only plate is strong — and where the gaps are.
Where animal foods shine
B12, zinc, selenium, heme iron and choline are abundant. Liver alone covers several days of B12, vitamin A and copper in one serving.
Where to pay attention
Vitamin C, folate, magnesium, calcium and potassium are low in muscle meat. Organ meats, seafood with bones, eggs and dairy help. Read Can meat alone cover your needs?
Upper limits matter too
Preformed vitamin A has an adult upper limit of 3,000 mcg/day. A 100 g serving of beef liver can come close to that — enjoy it once or twice a week, not every day.
| Food | Calories | Proteing | Fatg | B12mcg | Ironmg | Zincmg | Seleniummcg | Vit Amcg | Vit Cmg | Folatemcg | Cholinemg | Magnesiummg | Calciummg | Potassiummg | Sodiummg |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Ground beef 80/20, pan-browned crumbles | 272 | 27 | 17.4 | 2.8 | 2.8 | 6.4 | 21.6 | 3 | 0 | 11 | 84.8 | 23 | 28 | 380 | 91 |
| Ribeye steak, lean and fat, grilled | 291 | 23.7 | 21.8 | 2.1 | 2.2 | 5.9 | 29.7 | 8 | 0 | 6 | 48.8 | 22 | 11 | 260 | 54 |
| Chuck pot roast, lean and fat, braised | 306 | 26.4 | 21.5 | 3.1 | 2.7 | 9.1 | 30.3 | 8 | 0 | — | 81.1 | 19 | 14 | 262 | 61 |
| Bison, ground, pan-broiled | 238 | 23.8 | 15.1 | 2.3 | 3.1 | 5.1 | 30 | 0 | 0 | 15 | — | 22 | 13 | 341 | 73 |
| Beef liver, pan-fried | 175 | 26.5 | 4.7 | 83.1 | 6.2 | 5.2 | 32.8 | 7744 | 0.7 | 260 | 418.2 | 22 | 6 | 351 | 77 |
| Beef heart, simmered | 165 | 28.5 | 4.7 | 10.8 | 6.4 | 2.9 | 38.9 | 0 | 0 | 5 | 228.8 | 21 | 5 | 219 | 59 |
| Beef kidney, simmered | 158 | 27.3 | 4.7 | 24.9 | 5.8 | 2.8 | 168 | — | — | 83 | 513.2 | 12 | 19 | 135 | 94 |
| Beef bone marrow, raw (estimate) estimate | 786 | 6.7 | 84.4 | — | — | — | — | — | — | — | — | — | — | — | — |
| Chicken liver, simmered | 167 | 24.5 | 6.5 | 16.9 | 11.6 | 4 | 82.4 | 3981 | 27.9 | 578 | 290 | 25 | 11 | 263 | 76 |
| Lamb loin chop, lean and fat, broiled | 316 | 25.2 | 23.1 | 2.5 | 1.8 | 3.5 | 27.4 | 0 | 0 | 18 | 93.8 | 24 | 20 | 327 | 77 |
| Pork belly, raw | 518 | 9.3 | 53 | 0.8 | 0.5 | 1 | 8 | 3 | 0.3 | 1 | — | 4 | 5 | 185 | 32 |
| Pork rib chop, bone-in, lean and fat, broiled | 222 | 24.4 | 13 | 0.6 | 0.7 | 2.2 | 42.8 | 2 | 0 | 0 | 70 | 24 | 28 | 329 | 55 |
| Bacon, pan-fried | 468 | 33.9 | 35.1 | 1.1 | 1 | 3.1 | 50.7 | 11 | 0 | 0 | 89.5 | 31 | 11 | 499 | 1684 |
| Chicken thigh, meat and skin, roasted | 232 | 23.3 | 14.7 | 0.4 | 1.1 | 1.7 | 25.3 | 16 | 0 | 4 | 67.6 | 22 | 9 | 253 | 102 |
| Chicken breast, meat only, roasted | 165 | 31 | 3.6 | 0.3 | 1 | 1 | 27.6 | 6 | 0 | 4 | 85.3 | 29 | 15 | 256 | 74 |
| Turkey, whole, meat and skin, roasted | 189 | 28.6 | 7.4 | 1 | 1.1 | 2.5 | 29.8 | 12 | 0 | 9 | 87.4 | 30 | 14 | 239 | 103 |
| Salmon, Atlantic, farmed, cooked | 206 | 22.1 | 12.4 | 2.8 | 0.3 | 0.4 | 41.4 | 69 | 3.7 | 34 | 90.5 | 30 | 15 | 384 | 61 |
| Salmon, Atlantic, wild, cooked | 182 | 25.4 | 8.1 | 3.1 | 1 | 0.8 | 46.8 | 13 | 0 | 29 | — | 37 | 15 | 628 | 56 |
| Sardines, canned in oil, drained, with bone | 208 | 24.6 | 11.5 | 8.9 | 2.9 | 1.3 | 52.7 | 32 | 0 | 10 | 75 | 39 | 382 | 397 | 307 |
| Mackerel, Atlantic, cooked | 262 | 23.9 | 17.8 | 19 | 1.6 | 0.9 | 51.6 | 54 | 0.4 | 2 | — | 97 | 15 | 401 | 83 |
| Oysters, eastern, wild, raw | 51 | 5.7 | 1.7 | 8.8 | 4.6 | 39.3 | 19.7 | 13 | 0 | 7 | 65 | 18 | 59 | 156 | 85 |
| Shrimp, cooked | 119 | 22.8 | 1.7 | 1.7 | 0.3 | 1.6 | 49.5 | 90 | 0 | 24 | 135.4 | 37 | 91 | 170 | 947 |
| Cod, Atlantic, cooked | 105 | 22.8 | 0.9 | 1.1 | 0.5 | 0.6 | 37.6 | 14 | 1 | 8 | 83.7 | 42 | 14 | 244 | 78 |
| Fish roe (incl. salmon roe), mixed species, raw | 143 | 22.3 | 6.4 | 10 | 0.6 | 1 | 40.3 | 90 | 16 | 80 | 335.4 | 20 | 22 | 221 | 91 |
| Egg, whole, raw | 143 | 12.6 | 9.5 | 0.9 | 1.8 | 1.3 | 30.7 | 160 | 0 | 47 | 293.8 | 12 | 56 | 138 | 142 |
| Egg yolk, raw | 322 | 15.9 | 26.5 | 2 | 2.7 | 2.3 | 56 | 381 | 0 | 146 | 820.2 | 5 | 129 | 109 | 48 |
| Cheddar cheese | 403 | 22.9 | 33.3 | 1.1 | 0.1 | 3.6 | 28.5 | 337 | 0 | 27 | 16.5 | 27 | 710 | 76 | 653 |
| Heavy whipping cream | 340 | 2.8 | 36.1 | 0.2 | 0.1 | 0.2 | 3 | 411 | 0.6 | 4 | 16.8 | 7 | 66 | 95 | 27 |
| Butter, salted | 717 | 0.9 | 81.1 | 0.2 | 0 | 0.1 | 1 | 684 | 0 | 3 | 18.8 | 2 | 24 | 24 | 643 |
| Beef tallow | 902 | 0 | 100 | 0 | 0 | 0 | 0.2 | 0 | 0 | 0 | 79.8 | 0 | 0 | 0 | 0 |
Nutrient values are per 100 g and come from the USDA FoodData Central SR Legacy dataset; the FDC ID for each food links to its USDA record. Cooking method matters: values for cooked foods reflect water loss, so they are more concentrated than the raw equivalent. Blank cells mean USDA has no measurement, not that the food contains none. Bone marrow has no USDA SR Legacy entry, so its figures are estimates. Daily Values are the FDA label reference amounts for adults and children 4 years and older; your own needs depend on age, sex, and health. Upper limits are from the NIH Office of Dietary Supplements. This table is for education, not medical advice.
Daily Values used
Protein 50 g · Fat 78 g · B12 2.4 mcg · Iron 18 mg · Zinc 11 mg · Selenium 55 mcg · Vit A 900 mcg · Vit C 90 mg · Folate 400 mcg · Choline 550 mg · Magnesium 420 mg · Calcium 1300 mg · Potassium 4700 mg · Sodium 2300 mg