Venison
Very lean game meat with 30 g protein per 100 g and high iron.
Nutrition per 100 g
Standardised to 100 g of venison, cooked for fair comparison. Typical serving: 100 g cooked — 158 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 158 kcal | 158 kcal | 100 kcal |
| Protein | 30.2 g | 30.2 g | 19.1 g |
| Carbohydrate | 0 g | 0 g | 0 g |
| Fat | 3.2 g | 3.2 g | 2 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of venison, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0.26 mg | 0.26 mg | 2% |
| Thiamin | 0.1 mg | 0.1 mg | 8% |
| Riboflavin | 0.03 mg | 0.03 mg | 2% |
| Niacin | 2.6 mg | 2.6 mg | 16% |
| Vitamin B6 | 0.08 mg | 0.08 mg | 5% |
| Folate | 13 µg | 13 µg | 3% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Minerals | |||
| Calcium | 10 mg | 10 mg | <1% |
| Iron | 1.7 mg | 1.7 mg | 9% |
| Magnesium | 49 mg | 49 mg | 12% |
| Phosphorus | 150 mg | 150 mg | 12% |
| Potassium | 143 mg | 143 mg | 3% |
| Sodium | 5 mg | 5 mg | <1% |
| Zinc | 1.3 mg | 1.3 mg | 12% |
| Selenium | 4 µg | 4 µg | 7% |
| Copper | 0.22 mg | 0.22 mg | 24% |
| Manganese | 1.1 mg | 1.1 mg | 48% |
Source: USDA FoodData Central — Spelt, cooked
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat venison?
- Red meat nutrition with a fraction of the fat.
- Among the highest iron levels of any commonly eaten meat.
- Wild venison is a by-product of deer management in many regions.
How to include it
- Sear steaks hot and rest for as long as they cooked.
- Slow-cook shoulder with juniper and red wine.
- Mince into a chilli with dark chocolate and beans.
Things to consider
- Extremely lean, so it dries out fast — cook to medium-rare at most.
- Still counts as red meat for weekly intake guidance.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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