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Venison Calories
Lean, high-protein red meat
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Venison has 158 calories. It contains 0 g of carbs, 30.2 g of protein, 3.2 g of fat and 0 g of fiber. Its 2.3 µg of B12 covers 96% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Venison Nutrition Facts
Selected: 100 g
158
KCAL / 100G
Carbs
0g
· 0% DV
Protein
30.2g
· 60% DV
Fat
3.2g
· 4% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 81% · Fat 19%
Venison nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 158 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0 g | |
| Sodium | 51 mg | 2% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 30.2 g | 60% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Venison?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 158 kcal |
| 1 ounce (small) | 28 g | 44 kcal |
| 1 piece (small) | 85 g | 134 kcal |
| 100 g | 100 g | 158 kcal |
| 1 piece (medium) | 120 g | 190 kcal |
| 1 serving (large) | 150 g | 237 kcal |
| 1 piece (large) | 180 g | 284 kcal |
| 1 piece (extra large) | 225 g | 356 kcal |
Calculated from 158 calories per 100 g.
Frequently Asked Questions About Venison
What does venison taste like?
Venison has a rich, slightly gamey flavor and a firmer texture than many cuts of beef. Its flavor varies with the animal’s diet and the handling of the meat; herbs, garlic, and a simple marinade can complement it without masking it.
How do you cook venison?
Cook tender venison cuts quickly over high heat, then let them rest; because venison is lean, prolonged cooking can dry them out. Tougher cuts such as shoulder or shank are better suited to slow, moist cooking until tender.
Is venison healthy?
Yes, venison is a lean, protein-rich red meat. Choose meat from a reliable source and handle it safely, especially if it is wild-harvested. As with other red meats, vary your protein sources rather than relying on venison for every meal.
Why is venison tough?
Venison can become tough when it is overcooked because it has little fat to keep it moist. Cuts from heavily used muscles are naturally firmer, too; slice cooked venison across the grain or cook tougher cuts slowly with liquid.
How do you get the gamey taste out of venison?
You can soften venison’s gamey flavor with a marinade containing herbs, garlic, and a little vinegar or citrus. Trim visible connective tissue and fat if needed, since they can carry stronger flavors, and keep the meat refrigerated while it marinates.
Can you eat venison rare?
Whole cuts of venison can be cooked to a lower internal temperature than ground venison, but rare meat still carries some food-safety risk. Use a thermometer and follow local guidance; cook ground venison thoroughly because grinding can spread surface bacteria throughout the meat.
What is the difference between venison and beef?
Venison comes from deer, while beef comes from cattle. Venison is usually leaner and has a more pronounced game flavor, so it cooks faster and is less forgiving of overcooking than many beef cuts.
How long does venison last in the fridge?
Keep raw venison covered on the lowest shelf of a cold refrigerator and cook it promptly. Refrigerate cooked leftovers soon after serving. Exact safe storage time depends on freshness and refrigerator temperature, so discard meat that smells spoiled or has an unusual texture.
Can you freeze venison?
Yes, venison freezes well. Divide it into meal-sized portions, wrap it tightly to limit air exposure, and label the packages. Thaw it in the refrigerator rather than on the counter, then cook it promptly once thawed.
Can venison replace beef in recipes?
Yes, venison can replace beef in many recipes, particularly stews, burgers, and meat sauces. Since venison is leaner, add moisture or a little fat when a recipe needs it, and shorten the cooking time for tender cuts to avoid drying them out.
Venison Vitamins & Minerals
Vitamins
B12
2.3µg · 96% DV
B3
7.8mg · 49% DV
B6
0.5mg · 29% DV
B2
0.35mg · 27% DV
Minerals
Zinc
4mg · 36% DV
Phosphorus
220mg · 31% DV
Iron
4.5mg · 25% DV
Selenium
9.8µg · 18% DV
Potassium ⭐
330mg · 10% DV
Sodium
51mg · 2% DV
Venison Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Venison
To burn the 158 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Venison?
Venison is meat from deer, traditionally treated as game and eaten in many parts of Europe and North America. It has a distinct, slightly earthy flavour, with a fine texture that works well in steaks, roasts, burgers and slow-cooked stews. Because it is naturally lean, quick-cooked cuts can dry out if left on the heat too long; marinades and moist, gentle cooking are useful ways to keep them tender.
It is a protein-rich red meat with little fat: a 100 g serving provides 30.2 g of protein and 3.2 g of fat. Serve it with mushrooms, root vegetables or a grain-based side, or choose a stew when you want a more forgiving preparation.
How Nutritious Is Venison?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Venison Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Venison Contain Allergens?
No known major allergens
Which Diets Is Venison Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Venison Fat Profile
SATURATED
1.2g
MONOUNSATURATED
1.1g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.