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High in protein; provides iron and vitamin B12.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Raw veal (150 g) has 84 calories. That works out to 56 calories per 100 g. It contains 0 g of carbs, 8.7 g of protein, 5.4 g of fat and 0 g of fiber. Its 2 µg of B12 covers 81% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 150 g
84
KCAL / 150G
Carbs
0g
· 0% DV
Protein
8.7g
· 17% DV
Fat
5.4g
· 7% 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 42% · Fat 58%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 84 kcal | |
| Total fat | 5.4 g | 7% |
| Saturated fat | 1.95 g | 10% |
| Trans fat | 0.15 g | |
| Sodium | 87 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 8.7 g | 17% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 84 kcal |
| 1 ounce (small) | 28 g | 16 kcal |
| 1 piece (small) | 75 g | 42 kcal |
| 100 g | 100 g | 56 kcal |
| 1 serving (medium) | 100 g | 56 kcal |
| 1 piece (large) | 200 g | 112 kcal |
| 1 serving (large) | 250 g | 140 kcal |
| 500 g | 500 g | 280 kcal |
| 1 piece (whole) | 1000 g | 560 kcal |
Calculated from 56 calories per 100 g.
No, eating raw veal is not considered safe. Raw meat can carry harmful bacteria, and tasting it before cooking does not make it safer; cook veal thoroughly and prevent its juices from touching ready-to-eat foods.
Veal comes from young cattle, while beef comes from older cattle. Veal is often lighter in colour and more tender, with a milder flavour, though the exact texture depends on the cut and how it is prepared.
Choose the cooking method to match the cut: quick, gentle cooking suits tender veal cuts, while tougher cuts benefit from slow braising. Avoid overcooking lean pieces, which can become dry and firm.
Raw veal can be served in a tartare-style dish, but doing so carries a foodborne illness risk. Acid, seasoning, or careful chopping does not reliably kill bacteria, so cooking the veal is the safer choice.
Veal is usually paler because it comes from younger animals, and their age and diet affect muscle colour. Pale colour alone does not tell you whether raw veal is fresh or spoiled.
Keep raw veal covered on the lowest refrigerator shelf, away from foods that will be eaten without cooking. Use it promptly rather than letting it sit for several days; freeze it if you will not cook it soon.
Yes, raw veal freezes well when wrapped airtight to limit freezer burn. Label the package, thaw the meat in the refrigerator rather than on the counter, and cook it soon after thawing.
No, do not rinse raw veal. Washing cannot reliably remove bacteria and can splash contaminated droplets onto nearby surfaces; cooking the meat and cleaning anything it touched are safer ways to reduce risk.
A strong unpleasant smell, a sticky or slimy surface, or unusual discoloration can indicate spoiled veal. Do not taste it to check; discard it if it seems spoiled or was stored unsafely.
Yes, milk-fed veal comes from calves raised primarily on milk, and it is often especially pale and mild in flavour. The label describes the animal’s rearing and does not mean the meat is ready to eat raw.
Vitamins
B12
1.95µg · 81% DV
B3
9.3mg · 58% DV
B6
0.57mg · 34% DV
B2
0.32mg · 25% DV
Minerals
Phosphorus
315mg · 45% DV
Selenium
21µg · 38% DV
Zinc
3.45mg · 31% DV
Potassium ⭐
495mg · 15% DV
Sodium
87mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 84 calories in 1 serving (medium) (150 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.
Raw veal is uncooked meat from a young calf; “raw” describes its state before preparation, rather than a traditional dish. Veal has a mild flavour and becomes tender when cooked. It is commonly braised, roasted or pan-cooked, with the exact preparations varying by region; it is not generally served raw.
It provides protein, iron and vitamin B12. For a safer meal, cook it thoroughly and keep utensils and surfaces that have touched the raw meat separate from ready-to-eat foods. It pairs well with vegetables, and serving it with a salad is an easy way to keep the meal lighter.
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.
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.
NOVA 1
Unprocessed
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.
No known major allergens
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
SATURATED
1.95g
MONOUNSATURATED
2.4g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 4.4:1
Above the ideal 4:1 (4.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.