How healthy is venison?
Is venison healthy? Yes, for most people. Venison scores 61/100 on the HowHealthyIs Score: 100 g provides 158 kcal, 30 g protein and 4.5 mg iron. Venison is a very lean red meat, high in protein, iron and B vitamins. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Venison ranks higher than 61% of them.
Counts in favor (% daily value per 100 kcal)
- Protein38%
- Iron16%
- Potassium5%
- Magnesium4%
- Calcium0%
- Fiber0%
- Vitamin A0%
- Vitamin C0%
- Vitamin E0%
Counts against
- Saturated fat4%
- Added sugars0%
- Sodium1%
Raw NRF9.3: 62 minus 5 = 57. 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 venison?
Calories134kcal
Protein26g
Carbohydrates0g
Fat2.7g
Fiber0g
Sugars0g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 158 kcal | 134 kcal | |
| Protein | 30 g | 26 g | 51% |
| 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 | 3.2 g | 2.7 g | 3% |
| Saturated fat | 1.3 g | 1.1 g | 5% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0 mg | 0 mg | 0% |
| Minerals | |||
| Calcium | 7 mg | 6 mg | 0% |
| Iron | 4.5 mg | 3.8 mg | 21% |
| Potassium | 335 mg | 285 mg | 6% |
| Magnesium | 24 mg | 20 mg | 5% |
| Sodium | 54 mg | 46 mg | 2% |
Source: USDA FoodData Central, "Game meat, deer, cooked, roasted" (FDC 175085). Values rounded.
Why is venison good for you?
- 26 g protein in 3 oz cooked, 51% of the daily value. Protein contributes to the maintenance of muscle mass.
- 3.8 mg iron in 3 oz cooked, 21% of the daily value. Iron contributes to the normal formation of red blood cells.
Good ways to use it
- Stews and burgers
- A lean red-meat swap
What should you watch out for?
- Wild game can contain lead fragments from ammunition; trim around the wound channel.
Which meat and fish score higher?
Other meat and fish with more nutrition per calorie. Variety matters more than picking one winner.
How does venison compare?
Common questions about venison
How many calories are in venison?
100 g of venison has 158 kcal. A typical portion, 3 oz cooked (85 g), has about 134 kcal.
How much protein is in venison?
Venison has 30 g of protein per 100 g, or about 26 g in 3 oz cooked.
Is venison good for weight loss?
Venison is fairly calorie-dense (158 kcal per 100 g), so portion size matters more than the food itself. 3 oz cooked is about 134 kcal.