4 RED MEATS
Nutritious
red meats are valuable for their protein, iron, zinc and vitamin B12.
In Product Review, we check out how four of these meats provide the key
nutrients per serving so you can compare farmed animals with game. We
follow the Australian Dietary Guidelines for servings – a serving of red meat is 65g cooked meat or 100g (3½oz) raw meat.
Fillet steak, lean, raw
Serving: 100g/3½oz
570kJ/
136 calories; 22 g protein; 5g fat (includes 2g saturated fat;
saturated : unsaturated fat ratio 0.7); 57mg sodium; 380mg potassium;
sodium : potassium ratio 0.2; 2.2mg iron; 3.8mg zinc; 1.9ug vitamin B12.
Lamb tenderloin (fillet), lean, raw
Serving: 100g/3½oz
485kJ/
116 calories; 20g protein; 4g fat (includes 1.5g saturated fat,
saturated : unsaturated fat ratio 0.6); 70mg sodium; 370mg potassium;
sodium : potassium ratio 0.2; 2.1mg iron; 2.9mg zinc; 1.3ug vitamin B12.
Venison, lean, raw
Serving: 100g/3½oz
415kJ/
100 calories; 22g protein; 1.1g fat (includes 0.5g saturated fat,
saturated : unsaturated fat ratio 0.8); 58mg sodium; 380mg potassium;
sodium : potassium ratio 0.2; 3.1mg iron; 4.4mg zinc; 1.6ug vitamin B12.
Kangaroo, lean, raw
Serving: 100g/3½oz
400kJ/
95 calories; 21g protein; 1g fat (includes 0.3g saturated, saturated :
unsaturated fat ratio 0.4); 40mg sodium; 350mg potassium; sodium :
potassium ratio 0.1; 3.4mg iron; 2.3mg zinc; 1.9ug vitamin B12.
