Proteins
Venison (Deer) Nutrition Facts
Venison is lean, wild game meat with a rich, slightly sweet flavor. It's exceptionally high in protein and iron while being much leaner than beef, making it ideal for health-conscious meat eaters.
Nutrition Facts
Per 100g serving
Calories158
% Daily Value*
Total Fat
3.2g5%
Saturated Fat
1.3g7%
Trans Fat
0.0g
Polyunsaturated Fat
0.6g
Monounsaturated Fat
0.9g
Cholesterol
112mg37%
Sodium
54mg2%
Total Carbohydrate
0.0g0%
Dietary Fiber
-0%
Total Sugars
-
Protein
30.0g60%
Vitamin A
-0%
Vitamin C
-0%
Vitamin D
-0%
Vitamin E
0.3mg2%
Vitamin K
-0%
Vitamin B6
0.4mg24%
Vitamin B12
6.3mcg263%
Folate
5mcg1%
Calcium
6mg0%
Iron
4.5mg25%
Potassium
335mg7%
Magnesium
24mg6%
Zinc
3.4mg31%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health Benefits
- ✓Extremely lean protein
- ✓Exceptional iron content
- ✓Very high B12 levels
- ✓Rich in riboflavin (B2)
- ✓Lower fat than beef
Best For
Lean red meat optionIron deficiencyAthletic performancePaleo dietSustainable eating
Storage
Refrigerate and use within 3-5 days. Freeze for up to 12 months.
Serving Sizes
3 oz cooked (85g)134 cal
4 oz raw (113g)179 cal
100g158 cal
Frequently Asked Questions
Is venison healthier than beef?
Venison is leaner with 3.2g fat vs 7-20g in beef, plus higher iron and B12. It's an excellent healthy red meat alternative.
Why is venison so lean?
Wild deer are active and eat natural forage, resulting in lean muscle with minimal fat marbling.
How should venison be cooked?
Cook to medium-rare or medium (145F). Overcooking makes it tough due to low fat. Marinating helps add moisture.
Track Venison (Deer) with CalorieGram
AI-powered nutrition tracking with complete macros and micronutrients