Calories in Venison

Calorie Table for Venison (Deer Meat)

Please note: all calorie values are approximate

A three ounce serving of roast venison contains on average about 157 calories. By comparison, a similar serving of moose contains 152 calories, caribou 160 calories and elk 130 calories. The same portion of sirloin beef contains about 230 calories. Venison is an excellent food option for anyone following a calorie controlled weight loss diet.

Venison deer meat, ground, raw (100g)
NUTRITION
Calories
Kilojoules
Total Fat
Cholesterol
Protein
157 kilocalories
658 kilojoules
7.1g
50mg
21.7g
Venison deer meat, pan-broiled (100g)
NUTRITION
Calories
Kilojoules
Total Fat
Protein
187 kilocalories
783 kilojoules
8.2g
26.5g
Venison loin, lean only, broiled (100g)
NUTRITION
Calories
Kilojoules
Total Fat
Protein
150 kilocalories
629 kilojoules
2.4g
30.2g
Venison top round, lean only, broiled (100g)
NUTRITION
Calories
Kilojoules
Total Fat
Protein
152 kilocalories
635 kilojoules
1.9g
31.4g
Venison Deer, sitka, raw (Alaska) (100g)
NUTRITION
Calories
Kilojoules
Total Fat
Protein
111 kilocalories
463 kilojoules
2.6g
21.5g

Sources include: USDA National Nutrient Database for Standard Reference, Release 19 (2006)
Food Shopping Counter (Natow and Heslin) 2006, The Food Bible (Willis) 2005.

Venison: Nutritional Content

Venison deer meat is a useful source of the following nutrients: niacin/vitamin B3 (5.7mg), potassium (330mg), phosphorus (201mg), iron (2.92mg), selenium (10mcg) and zinc (4.2mg). (USDA)

Can You Eat Venison On a Calorie-Controlled Diet?

Yes. If you are trying to reduce calories to lose weight, venison or other game meat is fine. It is relatively low in calories compared with other meats, and has a good nutritional value.

Advice About Calorie Control

As stated, venison (as well as other game meats) has a low caloric value. However, as well as counting the number of calories you eat, try calculating the amount of calories you burn in exercise. A 30-minute fast walk each day typically burns 200 calories.

FOOD RECIPE: Venison Pot Roast

  • 3 pound venison roast
  • oil for browning
  • 1.5 cups beef broth
  • 1/2 cup dry white or red wine
  • 5 carrots, cut in 2-inch pieces
  • 3 celery stalks, cut in 3-inch pieces
  • 3 potatoes, quartered then halved

Heat oven to 350 degrees. Mix 1/3 cup flour, 1/2 teaspoon salt, 1/4 teaspoon pepper, 1/4 teaspoon garlic powder and 1 teaspoon parsley. Coat meat with the flour mixture and place in a Dutch oven. Brown it on all sides in a little oil. Add the broth, wine and any remaining flour mixture and stir. Cover and bake the roast for about 1.5 hours. Add the vegetables and bake for another hour.

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