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Venison Calories
Lean, high in protein, source of iron and vitamin B12
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Venison (120 g) has 190 calories. That works out to 158 calories per 100 g. It contains 0 g of carbs, 36.2 g of protein, 3.8 g of fat and 0 g of fiber. Its 4.4 µg of B12 covers 185% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Venison Nutrition Facts
Selected: 1 piece (medium) · 120 g
190
KCAL / 120G
Carbs
0g
· 0% DV
Protein
36.2g
· 72% DV
Fat
3.8g
· 5% 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 · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 190 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 1.8 g | 9% |
| Trans fat | 0 g | |
| Sodium | 82 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 36.2 g | 72% |
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 Medium Venison?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 190 kcal |
| 1 slice (thin) | 60 g | 95 kcal |
| 1 piece (small) | 80 g | 126 kcal |
| 100 g | 100 g | 158 kcal |
| 1 slice (thick) | 100 g | 158 kcal |
| 1 serving (medium) | 150 g | 237 kcal |
| 1 piece (large) | 180 g | 284 kcal |
| 1 serving (large) | 200 g | 316 kcal |
Calculated from 158 calories per 100 g.
Frequently Asked Questions About Venison
What does venison taste like?
Venison tastes somewhat like beef but is usually leaner, with a more pronounced, earthy flavor. The intensity varies with the animal’s diet, cut, and handling after the hunt.
How do you cook venison without drying it out?
Cook tender venison cuts quickly over high heat, and use low, moist heat for tougher cuts. Because venison is lean, prolonged high-heat cooking can make it dry; a little added fat can help.
Is venison healthier than beef?
Venison is generally leaner than many cuts of beef and provides protein, iron, and vitamin B12. Whether it is a better choice depends on the cut and preparation; frying it in lots of fat changes the meal.
Can you eat venison rare?
Rare venison can carry food-safety risks, especially if it is wild-harvested or handled poorly. Cooking it thoroughly is the safer choice; searing only the outside does not address every possible contaminant.
Why does venison taste gamey?
Venison’s gamey flavor comes partly from the animal’s diet and natural compounds in its fat. Trimming surface fat and silverskin can soften the flavor, while acidic marinades add a brighter taste.
Which cuts of venison are best for steaks?
The backstrap and tenderloin are the most tender venison cuts and work especially well as steaks. Tougher shoulder or shank cuts are better suited to slow braising than quick grilling.
How do you tenderize venison?
For tender venison, slice across the grain and avoid overcooking. Tougher cuts benefit from slow cooking with liquid; a short acidic marinade can add flavor but will not replace the right cooking method.
Can you freeze venison?
Yes, venison freezes well when wrapped tightly to limit air exposure. Divide it into meal-sized portions before freezing, and thaw it in the refrigerator rather than leaving it on the counter.
How long does cooked venison last in the refrigerator?
Cooked venison keeps for about three to four days in a refrigerator at 40°F (4°C) or colder. Refrigerate it promptly in a covered container, and discard it if it was left out for too long.
Should you soak venison in milk before cooking it?
No, soaking venison in milk is not necessary for safety or tenderness. It may mellow a strong flavor for some people, but trimming surface fat and choosing a suitable cooking method are more useful.
Venison Vitamins & Minerals
Vitamins
B12
4.44µg · 185% DV
B3
11.16mg · 70% DV
B6
0.72mg · 42% DV
B1
0.38mg · 32% DV
Minerals
Phosphorus
295mg · 42% DV
Zinc
3.36mg · 31% DV
Iron
4.08mg · 23% DV
Selenium
10µg · 18% DV
Potassium ⭐
396mg · 12% DV
Sodium
82mg · 4% 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 190 calories in 1 piece (medium) (120 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?
Hind eti is turkey meat, usually sold as breast or leg cuts and sometimes cooked whole. In Turkey it is especially associated with New Year’s meals, while elsewhere it is also a familiar roast for festive gatherings and a convenient everyday protein.
Its flavour is fuller than chicken’s, and the texture can be tender and juicy or rather dry if overcooked. Serve it roasted with vegetables, sliced in sandwiches, or alongside grains and salad. It is lean and protein-rich, with 30.2 g of protein per 100 g. For a lighter plate, choose a simple roast and pair it with vegetables; resting the meat before slicing helps it stay juicy.
How Nutritious Is Venison?
Nutrient density
Very 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 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.
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
1.8g
MONOUNSATURATED
1.32g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 1.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.