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Chunks of dark-brown venison sit in a thick, glossy reddish-brown sauce with softened onion pieces and a light sprinkle of chopped green herbs, served in a shallow bowl.
●Low GI
⚡High Potassium
💪High Protein

Venison Goulash Calories

High protein, low fat, rich in iron and vitamin B12

In season: Autumn · Winter

CALORIES · 100 G

105kcal

GI

35low

POTASSIUM · 100 G

330mg

FIBER · 100 G

0.7g

Quick answer

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.

Venison Goulash Nutrition Facts

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%

Venison Goulash nutrition facts table · 1 cup (medium) (200 g)

NutrientAmount% DV
Calories210 kcal
Total fat4.4 g6%
Saturated fat1.4 g7%
Trans fat0 g
Sodium640 mg28%
Total carbohydrate6.4 g2%
Fiber1.4 g5%
Protein35.6 g71%

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 Cup of Venison Goulash?

ServingAmountCalories
1 cup (medium)200 g210 kcal
100 g100 g105 kcal
1 cup (small)100 g105 kcal
1 bottle (small)250 g263 kcal
1 serving (large)300 g315 kcal
1 bottle (large)350 g368 kcal
1 serving (extra large)400 g420 kcal
1 bottle (jumbo)500 g525 kcal

Calculated from 105 calories per 100 g.

Frequently Asked Questions About Venison Goulash

How do you keep venison goulash tender?

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.

Can you make venison goulash in a slow cooker?

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.

What cut of venison is best for venison goulash?

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.

What ingredients are usually in venison goulash?

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.

Is venison goulash the same as Hungarian goulash?

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.

What should you serve with venison goulash?

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.

Can you substitute beef for venison in venison goulash?

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.

Does venison goulash need to be browned before simmering?

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.

How long does leftover venison goulash last in the fridge?

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.

Can you freeze venison goulash?

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.

Venison Goulash Vitamins & Minerals

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

Venison Goulash Glycemic Index

GLYCEMIC INDEX

35
Low
0 Low5570100

GLYCEMIC LOAD

2
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Venison Goulash

To burn the 210 calories in 1 cup (medium) (200 g):

🚶

52min

Walking (5 km/h)

🏃

21min

Running (8 km/h)

🚴

29min

Cycling

🏊

24min

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 Goulash?

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.

How Nutritious Is Venison Goulash?

Nutrient density

High

78/ 100

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

High

60/ 100

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 Goulash Processed?

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.

Does Venison Goulash Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Venison Goulash 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

— Not suitable

Low FODMAP

— Not suitable

Venison Goulash Fat Profile

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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🍗

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Nutrition data compiled from USDA FoodData Central and scientific sources.