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High protein, low fat, rich in iron and vitamin B12
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Venison Goulash (200 g) has 210 calories. That works out to 105 calories per 100 g. It contains 6.4 g of carbs, 35.6 g of protein, 4.4 g of fat and 1.4 g of fiber. Its 5.4 µg of B12 covers 225% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 200 g
210
KCAL / 200G
Carbs
6.4g
· 2% DV
Protein
35.6g
· 71% DV
Fat
4.4g
· 6% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 69% · Fat 19%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 210 kcal | |
| Total fat | 4.4 g | 6% |
| Saturated fat | 1.4 g | 7% |
| Trans fat | 0 g | |
| Sodium | 640 mg | 28% |
| Total carbohydrate | 6.4 g | 2% |
| Fiber | 1.4 g | 5% |
| Protein | 35.6 g | 71% |
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 cup (medium) | 200 g | 210 kcal |
| 100 g | 100 g | 105 kcal |
| 1 cup (small) | 100 g | 105 kcal |
| 1 bottle (small) | 250 g | 263 kcal |
| 1 serving (large) | 300 g | 315 kcal |
| 1 bottle (large) | 350 g | 368 kcal |
| 1 serving (extra large) | 400 g | 420 kcal |
| 1 bottle (jumbo) | 500 g | 525 kcal |
Calculated from 105 calories per 100 g.
Cook venison goulash gently with enough liquid until the meat is tender; rushing it over high heat can make lean venison dry and chewy. Shoulder or other stew cuts work well because slow cooking softens their connective tissue.
Yes, venison goulash works well in a slow cooker. Brown the meat and aromatics first for deeper flavor, then cook them with paprika and stock on low until tender; add delicate vegetables later so they do not turn mushy.
Venison shoulder is a good choice for venison goulash, and tougher leg cuts can also work when cooked slowly. Trim silverskin and cut the meat into similar-sized pieces so it cooks evenly.
Venison goulash usually includes venison, onions, paprika, garlic, stock, and herbs such as bay leaf or thyme. Some recipes add tomatoes, peppers, or mushrooms, but those are variations rather than essential ingredients.
No, venison goulash is a version made with deer meat, while Hungarian goulash traditionally uses beef. Hungarian gulyás is often a paprika-rich soup; many recipes called venison goulash are thicker, stew-like dishes.
Serve venison goulash with egg noodles, mashed potatoes, dumplings, or crusty bread to soak up its sauce. A crisp salad or pickled vegetables add a refreshing contrast to the rich, slow-cooked meat.
Yes, beef can replace venison in a goulash recipe, but the result will have a milder, less gamey flavor and usually more fat. Choose a beef stew cut and cook it until tender, checking the sauce as it simmers.
Browning the venison first is recommended, though it is not essential. Searing the meat in batches creates a richer savory flavor; overcrowding the pan releases moisture and prevents the pieces from browning properly.
Leftover venison goulash keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and reheat only the portion you plan to eat until it is steaming hot throughout.
Yes, venison goulash freezes well. Cool it before packing into airtight, portion-sized containers, leaving a little room for expansion; thaw it in the refrigerator and reheat gently, stirring the sauce as it warms.
Vitamins
B12
5.4µg · 225% DV
B3
11.4mg · 71% DV
B6
0.66mg · 39% DV
B2
0.46mg · 35% DV
Minerals
Phosphorus
370mg · 53% DV
Zinc
5.4mg · 49% DV
Iron
7mg · 39% DV
Copper
0.26mg · 29% DV
Sodium
640mg · 28% DV
Potassium ⭐
660mg · 19% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 210 calories in 1 cup (medium) (200 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.
Venison Goulash is a Central European-style stew of venison cooked slowly with ingredients such as onions and paprika. The gentle simmer makes the lean meat tender and gives the sauce a warming, savoury depth; recipes may also include other vegetables or seasoning.
In Hungary and across Central Europe it is commonly served hot as a hearty main, often with bread, potatoes or dumplings. Elsewhere, it works well as a cold-weather meal alongside crusty bread or a simple salad. It is a protein-rich, relatively low-fat meat dish; add extra vegetables and keep the side modest for a lighter plate.
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.
High
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 3
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.
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
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.4g
MONOUNSATURATED
1.4g
POLYUNSATURATED
0.6g
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.