What are the Nutritional Facts about Venison?
January 14, 2026 | by Sravani Pathakamuri | Posted in Nutrition Facts
Venison (deer meat) is a lean, high-protein red meat rich in iron and B vitamins. Learn nutrition facts, calories, health benefits, and how it compares to other meats.
Introduction
Venison is the meat obtained from deer and is considered one of the leanest red meats. It is commonly consumed in many parts of the world and is known for its high protein content and low fat compared to beef or lamb. From a nutritional point of view, venison is rich in iron, zinc, and B vitamins, making it a nutrient-dense meat choice when eaten in moderation.
Venison Nutritional Facts (Per 100 grams, cooked)
| Nutrient | Amount |
|---|---|
| Calories | 158 kcal |
| Protein | 30 g |
| Total Fat | 3.2 g |
| Saturated Fat | 1.2 g |
| Carbohydrates | 0 g |
| Cholesterol | 95 mg |
| Iron | 3.4 mg |
| Zinc | 4.5 mg |
| Vitamin B12 | 2.5 µg |
| Phosphorus | 220 mg |
| Potassium | 330 mg |
Key Nutrients in Venison
Venison is packed with important nutrients:
- High-quality Protein – Builds and repairs muscles
- Iron – Helps prevent anaemia and improves energy
- Vitamin B12 – Supports nerve and brain health
- Zinc – Boosts immunity and wound healing
- Low Fat – Much leaner than most red meats
Health Benefits of Venison
1. Excellent for Muscle Building
High protein with fewer calories makes it ideal for fitness diets.
2. Supports Healthy Blood Levels
Rich iron content helps maintain haemoglobin levels.
3. Heart-Friendly (Compared to Other Red Meats)
Lower saturated fat than beef or mutton.
4. Supports Immunity
Zinc and B vitamins help strengthen immune function.
Is Venison Healthy?
Yes, venison can be a healthy meat choice when eaten in moderation.
Advantages:
- Lean meat
- High protein
- Rich in micronutrients
Things to keep in mind:
- Still a red meat
- Should not be eaten daily
- Cooking method matters
Venison vs Other Meats
| Meat | Calories (100 g) | Fat | Protein |
|---|---|---|---|
| Venison | 158 kcal | Low | High |
| Beef | 250 kcal | High | High |
| Lamb | 294 kcal | High | Moderate |
| Chicken Breast | 165 kcal | Low | High |
Best Cooking Methods for Venison
- Grilling
- Roasting
- Slow cooking
- Stewing with minimal oil
Avoid deep frying to keep it healthy.
Who Should Be Careful?
- People with high cholesterol (portion control needed)
- Those advised to limit red meat intake
- Pregnant women should eat only well-cooked venison
Conclusion
Venison is a lean, protein-rich red meat with lower fat than most traditional meats. It provides iron, zinc, and vitamin B12, supporting muscle health, immunity, and energy levels. When cooked healthily and eaten in moderation, venison can be a nutritious addition to a balanced diet.