How healthy is veal?
Is veal healthy? Yes, in sensible portions. Veal scores 50/100 on the HowHealthyIs Score: 100 g provides 203 kcal, 37 g protein and 387 mg potassium. Lean veal is high in protein and a good source of niacin, B12 and zinc. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Veal ranks higher than 50% of them.
Counts in favor (% daily value per 100 kcal)
- Protein36%
- Potassium4%
- Iron4%
- Magnesium4%
- Vitamin E2%
- Calcium0%
- Fiber0%
- Vitamin A0%
- Vitamin C0%
Counts against
- Saturated fat5%
- Added sugars0%
- Sodium1%
Raw NRF9.3: 49 minus 6 = 43. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in veal?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 203 kcal | 173 kcal | |
| Protein | 37 g | 31 g | 62% |
| Carbohydrates | 0 g | 0 g | 0% |
| Fiber | 0 g | 0 g | 0% |
| Sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 5.1 g | 4.3 g | 6% |
| Saturated fat | 1.9 g | 1.6 g | 8% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0.5 mg | 0.4 mg | 3% |
| Minerals | |||
| Calcium | 9 mg | 7.7 mg | 1% |
| Iron | 1.3 mg | 1.1 mg | 6% |
| Potassium | 387 mg | 329 mg | 7% |
| Magnesium | 30 mg | 26 mg | 6% |
| Sodium | 67 mg | 57 mg | 2% |
Source: USDA FoodData Central, "Veal, leg (top round), separable lean only, cooked, braised" (FDC 175270). Values rounded.
Why is veal good for you?
- 31 g protein in 3 oz cooked, 62% of the daily value. Protein contributes to the maintenance of muscle mass.
Good ways to use it
- Braised dishes
- Thin cutlets, pan-seared
What should you watch out for?
- Breaded veal cutlets are much higher in fat.
Which meat and fish score higher?
Other meat and fish with more nutrition per calorie. Variety matters more than picking one winner.