Meat and poultry: nutrition rankings
907 meat and poultry in the ranking pool from USDA FoodData Central. Below: the richest meat or poultry for each nutrient, the group median per serving, and 5 full nutrition profiles.
Nutrition profiles
Richest meat and poultry for each nutrient
| Nutrient | Richest source (per serving) | Amount | Group median / serving | Full list |
|---|---|---|---|---|
| Potassium | Chicken, ground (crumbles, cooked, pan-browned) (3 oz crumbled) | 575 mg 12% DV | 265 mg (n=903) | Meat and poultry high in potassium |
| Magnesium | Pork, fresh (loin, tenderloin, separable lean only, cooked, broiled) (3 oz) | 31 mg 7.3% DV | 20 mg (n=903) | Meat and poultry high in magnesium |
| Iron | Beef, variety meats and by-products (liver, cooked, braised) (3 oz) | 5.6 mg 31% DV | 1.9 mg (n=907) | Meat and poultry high in iron |
| Protein | Game meat, deer (shoulder clod, separable lean only, cooked, braised) (3 oz) | 30.8 g 62% DV | 23.3 g (n=907) | Meat and poultry high in protein |
| Calcium | Pork, fresh (loin, sirloin (chops), bone-in, separable lean only, cooked, broiled) (3 oz) | 55 mg 4.2% DV | 11 mg (n=907) | Meat and poultry high in calcium |
| Zinc | Beef, chuck (short ribs, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised) (3 oz) | 10.4 mg 95% DV | 4.1 mg (n=903) | Meat and poultry high in zinc |
| Vitamin C | Turkey, all classes (liver, cooked, simmered) (3 oz) | 19.2 mg 21% DV | 0 mg (n=885) | Meat and poultry high in vitamin C |
| Vitamin D | Pork, fresh (spareribs, separable lean and fat, cooked, braised) (3 oz) | 2.21 µg 11% DV | 0.09 µg (n=604) | Meat and poultry high in vitamin D |
| Vitamin B12 | Beef, variety meats and by-products (liver, cooked, pan-fried) (3 oz) | 70.66 µg 2,944% DV | 1.84 µg (n=894) | Meat and poultry high in vitamin B12 |
| Vitamin A (RAE) | Turkey, all classes (liver, cooked, simmered) (3 oz) | 9,138 µg 1,015% DV | 2 µg (n=864) | All foods |
| Vitamin E | Goose, domesticated (meat and skin, cooked, roasted) (3 oz) | 1.48 mg 9.9% DV | 0.19 mg (n=739) | All foods |
| Vitamin K | Beef, round (top round, steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, broiled) (3 oz) | 14.9 µg 12% DV | 1.4 µg (n=627) | All foods |
| Vitamin B6 | Chicken, broiler or fryers (breast, skinless, boneless, meat only, cooked, grilled) (3 oz) | 0.98 mg 58% DV | 0.35 mg (n=896) | All foods |
| Folate (DFE) | Turkey, all classes (liver, cooked, simmered) (3 oz) | 587 µg 147% DV | 6 µg (n=793) | All foods |
| Omega-3 (ALA+EPA+DHA) | Turkey, skin (from retail parts, from dark meat, cooked, roasted) (3 oz) | 0.59 g | 0.04 g (n=907) | All foods |
| Selenium | Turkey, all classes (liver, cooked, simmered) (3 oz) | 87 µg 158% DV | 24.6 µg (n=902) | All foods |
| Copper | Beef, variety meats and by-products (liver, cooked, pan-fried) (3 oz) | 12.4 mg 1,378% DV | 0.08 mg (n=903) | All foods |
| Manganese | Beef, variety meats and by-products (liver, cooked, pan-fried) (3 oz) | 0.3 mg 13% DV | 0.01 mg (n=832) | All foods |
| Phosphorus | Beef, variety meats and by-products (liver, cooked, braised) (3 oz) | 422 mg 34% DV | 181 mg (n=898) | All foods |
| Choline | Beef, variety meats and by-products (liver, cooked, braised) (3 oz) | 362 mg 66% DV | 78 mg (n=625) | All foods |
| Thiamin (B1) | Pork, fresh (shoulder, blade, boston (roasts), separable lean only, cooked, roasted) (3 oz) | 0.95 mg 79% DV | 0.07 mg (n=896) | All foods |
| Riboflavin (B2) | Beef, variety meats and by-products (liver, cooked, pan-fried) (3 oz) | 2.91 mg 224% DV | 0.2 mg (n=897) | All foods |
| Niacin (B3) | Beef, variety meats and by-products (liver, cooked, braised) (3 oz) | 14.9 mg 93% DV | 4.8 mg (n=901) | All foods |
| Monounsaturated fat | Pork, ground (72% lean / 28% fat, cooked, crumbles) (3 oz) | 25.2 g | 3.7 g (n=906) | All foods |
| Polyunsaturated fat | Turkey, whole (skin (light and dark), roasted) (3 oz) | 10.1 g | 0.5 g (n=906) | All foods |
Median is the middle value across the 907 meat and poultry in the pool, per common serving. Foods USDA has not analysed for a nutrient are excluded from that nutrient's median.
Foods in this group
Beef, Bison, Chicken, Chicken patty, Dove, Duck, Game meat, Goose, Hormel always tender, Lamb, Pheasant, Pork, Pork loin, Quail, Turkey, Turkey and gravy, Turkey breast, Turkey thigh, Veal and 888 more.
All food groups · All nutrient rankings
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.