Meat and cheese

Lunch

Item Rating: 41/100

1 serving (100 grams) contains 300 calories, 20.0 grams of protein, 25.0 grams of fat, and 2.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		714.3
% Daily Value*
Total Fat		59.5 g	76%
	Saturated Fat	23.8 g	119%
	Polyunsaturated Fat	0 g
Cholesterol		190.5 mg	63%
Sodium		1904.8 mg	82%
Total Carbohydrates		4.8 g	1%
	Dietary Fiber	0 g	0%
	Sugars	2.4 g
protein		47.6 g	95%
Vitamin D		119.0 mcg	595%
Calcium		1190.5 mg	91%
Iron		4.8 mg	26%
Potassium		476.2 mg	10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🥓 Keto friendly

🍯 Low sugar

⚠️ Contains trans fat

🧈 High saturated fat

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 535 cal (71.9%)

Protein: 190 cal (25.6%)

Carbs: 19 cal (2.6%)

About Meat and cheese

Meat and cheese are staple foods across various global cuisines. Meat, derived from animals such as cows, chickens, or pigs, is a protein-rich food providing essential amino acids. Cheese, made from milk through fermentation and aging processes, is a significant source of calcium, protein, and fat. Both foods vary widely in nutritional content depending on the type (e.g., lean versus fatty meat, or hard versus soft cheese). They are common in traditional dishes from European, American, and Middle Eastern cuisines. Meat is a dense source of iron and vitamin B12, essential for red blood cell formation and energy metabolism. Cheese offers calcium and phosphorus, crucial for bone health. However, both can contain high levels of saturated fat and sodium, moderating consumption is advised for balanced nutrition.

Health Benefits

• Provides high-quality protein necessary for muscle repair and growth; a 100g serving of chicken breast contains approximately 31g of protein.
• Rich in heme iron (from meat), which is more readily absorbed by the body compared to non-heme iron, supporting oxygen transport in the blood.
• Abundant in calcium (from cheese), with cheddar cheese containing about 200mg per 30g serving, crucial for maintaining strong bones and teeth.
• Supplies vitamin B12 (from animal products), essential for red blood cell production and proper neurological function; a 100g serving of beef provides about 2.6 micrograms of vitamin B12.
• Contains phosphorus (from cheese), with 30g of parmesan offering approximately 200mg, supporting energy production and bone health.

Dietary Considerations

Allergens: Contains milk (from cheese), lactose (from cheese), potential meat-specific allergens (e.g., pork or beef sensitivity)

Suitable for: Low-carb diets, high-protein diets, ketogenic diets

Not suitable for: Vegan diets, dairy-restricted diets, certain religious dietary rules (e.g., kosher or halal unless explicitly certified)

Selection and Storage

Store meat in the coldest part of the refrigerator at 0-4°C and consume within 2-3 days or freeze for long-term storage. Keep cheese in airtight packaging at 1-5°C, and ensure it is well-wrapped to avoid drying out.

Common Questions About Meat and cheese Nutrition

Is meat and cheese high in protein?

Yes, both meat and cheese are excellent sources of protein. For example, a 3-ounce serving of chicken breast contains around 26 grams of protein, while 1 ounce of cheddar cheese provides about 7 grams of protein, making them great for muscle repair and growth.

Can I eat meat and cheese on a keto diet?

Yes, meat and cheese are staples of the keto diet due to their low carbohydrate content. Most meats such as beef, chicken, and pork are virtually carb-free, while cheeses like mozzarella and cheddar typically contain less than 1 gram of carbs per ounce.

What are the health benefits and concerns of eating meat and cheese?

Meat provides essential nutrients such as iron, zinc, and B vitamins, while cheese is a good source of calcium and vitamin D for bone health. However, overconsumption of processed meats and high-fat cheeses can contribute to elevated cholesterol and heart disease, so moderation is key.

What is the recommended serving size for meat and cheese?

A healthy portion of meat is typically 3-4 ounces, which is roughly the size of a deck of cards. For cheese, 1 ounce (about the size of your thumb) is considered a standard serving to enjoy the flavor and nutritional benefits without excessive saturated fat or calories.

How does meat and cheese compare to plant-based protein options?

Meat and cheese are complete proteins containing all essential amino acids, while most plant-based proteins (except for foods like quinoa and soy) may lack certain amino acids. However, plant-based proteins like lentils and tofu are lower in saturated fat, making them a heart-healthier option in many cases.

Data Sources & Scientific References