How Many Calories Are In A 1-Inch Slice of Meatloaf? A Nutritional Breakdown

November 2, 2025 •

3 min read

A typical 4-ounce serving of classic beef meatloaf can contain around 280 calories, but the calorie count for a specific 1-inch slice of meatloaf is highly dependent on the recipe. Understanding the variables, from the leanness of the ground meat to the binding agents and glaze, is key to managing your intake.

Quick Summary

The caloric content of a standard meatloaf slice varies based on ingredients, fat content, binders, and glaze. The article explores how different recipe choices impact the final nutritional value and provides tips for making a healthier meatloaf.

Key Points

Calorie Fluctuation: The calorie count for a 1-inch slice of meatloaf is not fixed and depends entirely on the specific recipe and ingredients used.
Fat Content Matters: Using leaner ground meat like 90% lean beef, ground turkey, or ground chicken can significantly lower the calorie count compared to fattier 80/20 ground beef.
Binders and Glaze: Binders like breadcrumbs and milk, and high-sugar glazes, can add a substantial amount of calories. Healthier versions can reduce these calorie sources.
Veggie Boost: Adding vegetables such as shredded carrots, zucchini, or mushrooms increases nutrients, fiber, and moisture while helping to lower the overall calorie density.
Portion Control: The best way to know the calories in your 1-inch slice is to weigh the finished loaf and calculate the per-slice nutrition, or use smaller muffin-tin portions.

The Calorie Variability of Meatloaf

Determining the exact number of calories in a 1-inch slice of meatloaf is challenging because there is no standard recipe. The final count is a function of several key factors: the type and fat content of the meat, the binders used, and the glaze or toppings. The significant takeaway is that a homemade meatloaf offers the most control over the ingredients, allowing you to tailor the nutritional profile to your dietary needs.

The Meat: The Biggest Calorie Factor

The single most influential component on a meatloaf's caloric value is the ground meat. Higher fat percentages translate directly to more calories, as fat is more calorie-dense than protein. A traditional meatloaf often uses 80/20 ground beef, which is 80% lean and 20% fat. By switching to a leaner ground beef, such as 90/10, you can significantly reduce the overall fat and calorie content per slice. Alternatively, using ground turkey or chicken can result in an even lower calorie count, often with a different flavor profile that can be customized with spices and vegetables.

The Binders and Fillers

Binders are essential for holding the meatloaf together and providing moisture. Common binders include eggs, breadcrumbs, and milk. While eggs add a modest amount of protein and fat, the type of breadcrumb can influence the nutritional value. Using whole-grain breadcrumbs, oats, or even cooked quinoa can boost fiber content compared to plain white breadcrumbs. Adding finely chopped vegetables like onions, carrots, and celery also adds volume, nutrients, and moisture without adding many calories.

The Glaze and Toppings

A classic meatloaf glaze is typically a combination of ketchup and brown sugar. While delicious, this glaze adds a notable amount of sugar and calories. For a healthier option, consider making a low-sugar glaze using no-sugar-added ketchup mixed with herbs or a touch of mustard instead. Some recipes also use bacon strips on top, which adds a significant amount of saturated fat and calories.

Comparison Table: Meatloaf Calorie Variations

To provide a clearer picture, here's a comparison of how different ingredient choices impact the approximate calories for a 1-inch slice (assuming equal weight).


Recipe Type	Approx. 1-inch Slice Calories	Notes
Classic 80/20 Beef	280-350+ kcal	High fat, traditional ketchup/brown sugar glaze.
Lean 90/10 Beef	225-275+ kcal	Reduced fat, classic glaze.
Lean Ground Turkey	190-240+ kcal	Leaner meat, less saturated fat.
Low-Calorie Version	<200 kcal	Lean meat, veggie-heavy, sugar-free glaze.

Making Your Meatloaf Healthier

To enjoy meatloaf while staying mindful of your diet, try these tips:

Choose Leaner Meat: Opt for 90% lean ground beef, ground turkey, or ground chicken. Consider blending a mix of meats, like lean beef and turkey, to reduce calories without sacrificing flavor.
Add More Vegetables: Incorporate shredded carrots, zucchini, mushrooms, or bell peppers to increase volume, nutrients, and moisture.
Upgrade Your Binders: Replace standard breadcrumbs with whole-grain versions, oats, or cooked quinoa for added fiber and nutritional value.
Control the Glaze: Make your own low-sugar glaze using no-sugar-added ketchup, mustard, and spices. Skip the high-sugar options entirely.
Bake Smarter: Cook the meatloaf on a baking rack inside a pan. This allows excess fat to drain away, reducing the calorie count.
Manage Portion Sizes: For better portion control, consider baking mini-meatloaves in a muffin tin.

Conclusion: Mindful Meatloaf Enjoyment

The calorie count for a 1-inch slice of meatloaf is not a fixed number, but a variable that you can influence through your choice of ingredients. By selecting leaner meats, boosting the recipe with vegetables, and controlling the glaze, you can create a satisfying and flavorful dish that aligns with your dietary goals. Paying attention to your portion sizes and cooking methods are also critical steps in enjoying this classic comfort food in a more healthful way. Spend With Pennies offers a healthy meatloaf recipe with ingredient alternatives to reduce fat and calories.

Pro-Tips for a Lighter Meatloaf

Bake on a rack to allow excess fat to drain away from the meatloaf as it cooks.
Use a mix of meats, such as lean beef and turkey, to achieve a good balance of flavor and reduced fat content.
Soak breadcrumbs in milk or broth before mixing to ensure a moist texture, especially when using leaner meats.
Add finely chopped onions and bell peppers for flavor and texture without adding many calories.
Experiment with seasonings like herbs, garlic, and Worcestershire sauce to boost flavor without relying on high-calorie glazes.

Frequently Asked Questions

The biggest factor is the fat content of the ground meat used. Recipes with 80/20 ground beef will have more calories than those using leaner 90/10 beef, ground turkey, or ground chicken.

Yes, you can make a lower-calorie meatloaf by using lean ground meat, adding more vegetables, swapping traditional binders like white breadcrumbs for healthier options like oats, and using a low-sugar glaze.

Binders add calories, but in moderation. Using whole-grain breadcrumbs, oats, or cooked quinoa adds fiber and can be a more nutritious choice than white breadcrumbs.

Not always. While ground turkey is often leaner, the total calories still depend on the fat percentage of the turkey and the fat and sugar content of other ingredients in the recipe.

Yes, if you use a cooking method that allows excess fat to drain away, such as baking on a rack, you can significantly reduce the overall fat and calorie content of the meatloaf.

A traditional glaze made with ketchup and brown sugar adds a notable amount of sugar and calories. Using a lower-sugar or sugar-free glaze will significantly reduce this.

A 3 to 4-ounce portion is generally considered a reasonable serving size. Using mini-loaves or muffin tins can also aid in portion control.