How do macros compare between beef, chicken, pork, bison, and venison?

Per 100g raw: Chicken breast is the leanest (~120 kcal, 24g protein, 2g fat); Venison/Bison are ultra-dense wild ruminants (~115–140 kcal, 22–24g protein, 2–4g fat); Pork loin is lean (~145 kcal, 22g protein, 6g fat); Beef ribeye is lipid-rich (~250 kcal, 20g protein, 19g fat).

Why is heme iron in red meat absorbed so much better than plant iron?

Heme iron (ferrous iron bound in a porphyrin ring) is absorbed intact via specialized HCP1 (heme carrier protein) enterocyte transporters with 15% to 35% bioavailability, unaffected by phytates or polyphenols, whereas non-heme iron has only 2% to 7% absorption.

What makes pasture-raised ruminant meat nutritionally superior to grain-fed meat?

pasture-raised ruminants synthesize higher concentrations of rumenic acid (CLA), active Vitamin K2 (MK-4), Alpha-tocopherol (Vitamin E), and an optimal 2:1 Omega-6:Omega-3 balance due to fresh forage intake.

Why does wild game like venison and elk have virtually no marbling?

Wild cervids are active browsers and grazers. Their muscular physiology consists of dense oxidative red muscle fibers with minimal intramuscular adipocytes, resulting in high protein with almost zero marbling fat.

How does the DIAAS score of meat compare to plant proteins?

Animal meats have Digestible Indispensable Amino Acid Scores (DIAAS) between 1.10 and 1.30, indicating superior ileal amino acid digestibility and complete essential amino acid profiles compared to plant proteins (which range from 0.50 to 0.85).

What essential micronutrients are found almost exclusively in whole meats?

Whole meats provide fully bioavailable Vitamin B12 (cobalamin), pre-formed Carnitine, Carnosine, Anserine, Taurine, Creatine, and bioavailable Heme Iron that do not exist naturally in plant matrices.

Universal Meat Macro & Micronutrient Profile Calculator

Calculate comprehensive macronutrient breakdowns, micronutrient bioavailability scores, and amino acid profiles across ruminant, monogastric, poultry, and wild game meats.

Pro Tip for Universal Meat Macro & Micronutrient Profile Calculator: Always measure with an instant-read thermometer probe and rest pasture-raised meats on an elevated wire rack for optimal juiciness and flavor retention.

Variables & Parameters

Animal Protein Cut & Species

Portion Size (oz) 8 oz

State of Measurement

Added Cooking Fat / Tallow 0 tbsp

Calculated Targets

Primary Target

Optimal Target

Calories

Protein G

Fat G

Iron Mg

Zinc Mg

Meat Cut (100g Cooked)	Protein (g)	Fat (g)	Heme Iron (mg)	Zinc (mg)	Vitamin B12 (mcg)
Pasture-Raised American Beef Steak	29.5 g	11.0 g	2.8 mg	5.8 mg	3.2 mcg
Pasture-Raised Lamb Primal	28.0 g	14.0 g	2.4 mg	4.6 mg	2.8 mcg
Pasture-Raised Chicken Breast	31.0 g	3.5 g	0.9 mg	1.0 mg	0.4 mcg
Pasture-Raised Beef Liver (Superfood)	27.0 g	4.5 g	6.5 mg	4.0 mg	59.0 mcg (Peak)

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