14 foods · IFCT 2017
Meat, poultry and eggs: nutrition per 100 g
IFCT 2017 covers 14 meat, poultry and egg foods, from broiler and country chicken, mutton, lamb and pork to duck, quail, emu, turkey, rabbit, guinea fowl, pigeon, chicken liver and whole egg. Most give 17 to 22.6 g of protein per 100 g. Emu leads for protein at 22.6 g, pork carries the most fat at 18.8 g, and chicken liver the most iron at 9.92 mg.
About meat, poultry and eggs
Meat, poultry and eggs are the main animal protein for a large share of Indian households, eaten in curries, kebabs, biryani, egg bhurji and roasts. IFCT 2017 analysed 14 of these foods, including country chicken alongside broiler, game birds such as quail, guinea fowl and pigeon, newer meats such as emu and turkey, and the whole hen's egg.
Per 100 g of raw meat, protein is high and fairly even, from 17.0 g in country chicken leg to 22.6 g in emu, with broiler chicken breast at 21.8 g. Fat varies far more with the cut and the animal: emu has 4.6 g, guinea fowl 3.2 g and chicken liver 4.1 g, while goat shoulder has 11.9 g, lamb 14.3 g and pork 18.8 g. Energy follows the fat, from 112 kcal for guinea fowl to 237 kcal for pork.
These foods are the best sources of easily absorbed haem iron and zinc, and of vitamin B12, which plant foods lack. Chicken liver stands out with 9.92 mg iron per 100 g. None of the group carries fibre, and an egg's fat and cholesterol sit in the yolk. Cooking method decides much of the final fat: a tandoori or grilled piece is a different food from a deep-fried one.
Meat, poultry and eggs compared
Per 100 g of the edible portion. Open any food for its full panel, varieties and names in Indian languages.
| Food | Energy | Protein | Fibre | Iron | Calcium |
|---|---|---|---|---|---|
| Chicken (broiler) | 168 kcal | 21.8 g | 0 g | 0.83 mg | 13 mg |
| Chicken liver and gizzard | 124 kcal | 21.6 g | 0 g | 9.92 mg | 4 mg |
| Country chicken (desi) | 173 kcal | 17 g | 0 g | 1.66 mg | 23 mg |
| Duck | 131 kcal | 19.1 g | 0 g | 4.26 mg | 23 mg |
| Egg | 135 kcal | 13.3 g | 0 g | 1.82 mg | 49 mg |
| Emu | 133 kcal | 22.6 g | 0 g | 3.95 mg | 7 mg |
| Goat meat (mutton) | 188 kcal | 20.3 g | 0 g | 1.48 mg | 6 mg |
| Guinea fowl | 112 kcal | 20.5 g | 0 g | 2.2 mg | 31 mg |
| Pigeon | 126 kcal | 17.9 g | 0 g | 3.81 mg | 18 mg |
| Pork | 237 kcal | 17.4 g | 0 g | 0.91 mg | 10 mg |
| Quail | 138 kcal | 20.9 g | 0 g | 1.9 mg | 21 mg |
| Rabbit | 152 kcal | 20 g | 0 g | 1.74 mg | 46 mg |
| Sheep meat (lamb) | 201 kcal | 18.2 g | 0 g | 1.63 mg | 5 mg |
| Turkey | 155 kcal | 20.3 g | 0 g | 2.01 mg | 20 mg |
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad.
The richest meat, poultry and eggs by nutrient
Protein
- 1.Emu22.6 g
- 2.Chicken (broiler)21.8 g
- 3.Chicken liver and gizzard21.6 g
Iron
- 1.Chicken liver and gizzard9.92 mg
- 2.Duck4.26 mg
- 3.Emu3.95 mg
Calcium
- 1.Egg49 mg
- 2.Rabbit46 mg
- 3.Guinea fowl31 mg
Energy
- 1.Pork237 kcal
- 2.Sheep meat (lamb)201 kcal
- 3.Goat meat (mutton)188 kcal
What people ask about meat, poultry and eggs
Which meat has the most protein?
In IFCT 2017, emu leads at 22.6 g of protein per 100 g, followed closely by broiler chicken breast at 21.8 g and chicken liver at 21.6 g. Quail gives 20.9 g, and goat meat and turkey 20.3 g each.
Is chicken healthier than mutton?
Both are good protein. Per 100 g, broiler chicken breast has 21.8 g protein and 9.0 g fat, while goat shoulder has 20.3 g protein and 11.9 g fat. Mutton brings more iron, at 1.48 mg against 0.83 mg. Lean cuts and grilling or stewing matter more than the animal.
Is country chicken more nutritious than broiler?
Not clearly. IFCT 2017 analysed different cuts: the country chicken entry is a leg with skin, with 17.0 g protein and 11.7 g fat per 100 g, while the broiler entry is skinless breast with 21.8 g protein. The cut and the skin explain most of the difference.
Which meat is richest in iron?
Chicken liver leads by far at 9.92 mg per 100 g in IFCT 2017. Duck has 4.26 mg, emu 3.95 mg and pigeon 3.81 mg, while broiler chicken breast has just 0.83 mg. Iron from meat is absorbed far better than iron from plant foods.
Explore the rest of the tables
Cereals and millets
14 foods per 100 g.
Pulses and legumes
14 foods per 100 g.
Green leafy vegetables
26 foods per 100 g.
Vegetables and mushrooms
39 foods per 100 g.
Roots and tubers
10 foods per 100 g.
Fruits
44 foods per 100 g.
Nuts and oilseeds
14 foods per 100 g.
Spices, herbs and condiments
21 foods per 100 g.
Cooking oils and fats
14 foods per 100 g.
Milk and dairy
3 foods per 100 g.
Fish and seafood
41 foods per 100 g.
Sugars and natural drinks
3 foods per 100 g.