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eggs or 1 1/2 cups of dry beans and peas to equal one serving of meat in protein and other key nutrients.
Meats vary widely in composition and nutritive value. A three ounce edible portion of most types of meat provides 18 to 25 grams of protein. Energy values (calories) of foods in the Meat Group vary widely with the amount of fat. To reduce fat intake from meats, choose lean cuts, avoid frying, and do not eat the visible fat.
Foods in this group are good sources of protein, minerals (iron, zinc, magnesium, copper and chromium), and some of the B-complex vitamins (thiamine, niacin, B6 and B12). Liver and other organ meats are excellent sources of iron. Meats are not good sources of calcium, with the exception of salmon, sardines, and
97.1%