1 serving (135 grams) contains 225 calories, 37.9 grams of protein, 7.1 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
225.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.1 g | 9% | |
| Saturated Fat | 3.6 g | 18% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 118.8 mg | 39% | |
| Sodium | 504.9 mg | 21% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 37.9 g | 75% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 13.5 mg | 1% | |
| Iron | 5.0 mg | 27% | |
| Potassium | 510.3 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
Source of Calories
About Venison
Venison, the meat of deer, is highly regarded in various cuisines worldwide, particularly in European, North American, and New Zealand culinary traditions. With a rich, gamey flavor, venison is a lean red meat alternative to beef, containing fewer calories and significantly less fat. It is an excellent source of high-quality protein, iron, and essential B vitamins while being naturally free of carbohydrates and fiber. Venison is prized for its nutritional density, particularly among those seeking low-fat, high-protein diets. A 100-gram serving of venison provides roughly 167 calories, 28.1 grams of protein, 3.69 mg of iron, and just 5.26 grams of fat. This makes venison a popular choice for health-conscious individuals aiming to support muscle repair, energy production, and overall vitality.
Health Benefits
- High in protein (28.1 g per 100 g), venison supports muscle growth, repair, and maintenance.
- Rich in iron (3.69 mg per 100 g), venison promotes healthy red blood cell production and prevents anemia.
- Contains essential B vitamins, including B12, which aids in energy production and neurological function.
- Low in fat (5.26 g per 100 g), making venison a lean alternative suitable for low-fat diets.
- Naturally free of carbohydrates, making it a suitable protein source for low-carb or ketogenic diets.
Dietary Considerations
Selection and Storage
Store fresh venison in the refrigerator at or below 40°F (4°C) and use within 2-3 days. For longer storage, freeze venison at 0°F (-18°C), where it can remain safe for up to 12 months.
Common Questions About Venison Nutrition
Is venison high in protein?
Yes, venison is an excellent source of protein, with 28.1 grams of protein per 100 grams of cooked meat. It is a lean meat option that provides high-quality protein essential for muscle repair and overall health.
Can I eat venison on a keto diet?
Yes, venison is fully compatible with a keto diet. It contains 0 grams of carbohydrates and is high in protein and healthy fats, making it an ideal option for a low-carb, high-fat diet.
What are the health benefits and concerns of eating venison?
Venison is rich in protein, B vitamins (especially B12), iron, and zinc, all of which support energy production, red blood cell formation, and immune health. However, it is relatively high in sodium (374 mg per 100 grams), so people managing their sodium intake should consume it in moderation.
How much venison should I serve per person?
A typical serving size of venison is 3-4 ounces (85-113 grams) per person. This provides approximately 140-190 calories and 24-32 grams of protein, which fits well into most balanced meal plans.
How does venison compare to beef in terms of nutrition?
Venison is leaner than beef, with less fat (5.26 grams vs. 9-14 grams per 100 grams) while offering similar or higher protein content. It also contains fewer calories and is a good choice for those seeking a lower-fat red meat option.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Venison DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Iron Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsDiscusses iron, a key nutrient found in venison, including health benefits, recommended intake, and deficiency risks.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Agriculture and U.S. Department of Health and Human ServicesHighlights recommendations for lean meats like venison as part of a healthy dietary pattern.
- Nutritional differences between game meat and livestock meat: A reviewMeat Science (via PubMed)Discusses the nutritional profile of game meats, including venison, highlighting its lower fat content and health benefits.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
