Venison (Deer Meat) Calories & Nutrition Facts
Lean game meat extremely high in protein, lower in fat than beef, rich in iron.
Quick answer
How many calories are in Venison (Deer Meat)?
Venison (Deer Meat) has 158 calories per 100g. A 3 oz cooked (85g) has about 134 calories. It is a moderate-calorie food, with most calories coming from protein.
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Source review
Venison Source Review: Lean Game Meat and Cooking Weight
Reviewed May 17, 2026. This page treats venison as a lean meat reference and flags the major nutrition differences between steaks, ground blends, sausage, and jerky.
- The 100g reference makes venison comparable with beef, veal, turkey breast, chicken breast, and other high-protein foods.
- Ground venison may include added pork or beef fat, while sausage and jerky add sodium and processing ingredients.
- Cooked weight is more useful than raw weight for plate tracking because moisture loss concentrates calories per visible portion.
- Wild game handling and cooking safety are separate from the calorie profile and should follow official food safety guidance.
Practical Portion Guide for Venison (Deer Meat)
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 3 oz cooked (85g) | 134 kcal | 25.5g | 0.0g | 0.0g | 2.7g |
| 4 oz steak portion (113g) | 179 kcal | 33.9g | 0.0g | 0.0g | 3.6g |
| 6 oz dinner portion (170g) | 269 kcal | 51.0g | 0.0g | 0.0g | 5.4g |
| 100g reference | 158 kcal | 30.0g | 0.0g | 0.0g | 3.2g |
Ground venison, steaks, sausage, jerky, and restaurant dishes are not interchangeable. Added pork fat in sausage or ground blends changes calories quickly.
% Daily Value: 3 oz cooked (85g) vs 100g
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low.
| Nutrient | Per 100g | % DV | 3 oz cooked (85g) | % DV |
|---|---|---|---|---|
| Protein | 30g | 60% | 25.5g | 51% |
| Dietary fiber | 0g | 0% | 0g | 0% |
| Total carbohydrate | 0g | 0% | 0g | 0% |
| Total fat | 3.2g | 4% | 2.7g | 3% |
| Sodium | 54mg | 2% | 46mg | 2% |
| Cholesterol | 116mg | 39% | 99mg | 33% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
How Venison (Deer Meat) Fits Into a Diet
Venison is useful as a lean game-meat protein when you want high protein, iron, zinc, and lower fat than many standard beef cuts.
Pair venison with potatoes, rice, beans, vegetables, fruit sauces, or whole grains to balance the lean protein with carbohydrates and fiber.
Wild, farmed, ground, roasted, grilled, cured, and sausage-style venison differ in fat, sodium, moisture loss, and final cooked weight.
Plan Around Venison (Deer Meat)
High-Protein Low-Calorie Foods
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Keto Diet Guide
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Compare Venison (Deer Meat) With Similar Proteins
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Venison (Deer Meat) | 158 kcal | 30g | 0g | 3.2g | 0g |
| Chicken Breast | 165 kcal | 31g | 0g | 3.6g | 0g |
| Salmon | 208 kcal | 20g | 0g | 13g | 0g |
| Tuna (Canned in Water) | 116 kcal | 25.5g | 0g | 1g | 0g |
| Eggs (Whole) | 155 kcal | 13g | 1.1g | 11g | 0g |
| Beef (Lean Ground) | 215 kcal | 26g | 0g | 12g | 0g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100g. Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for Venison (Deer Meat): Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 , the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central, comprehensive food composition database
- FDA Nutrition Facts Label rules, % Daily Value methodology
- NIH Office of Dietary Supplements, vitamin and mineral research
- CDC Nutrition, Public Health Guidance, chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025, federal nutrition recommendations
- Harvard T.H. Chan School of Public Health, The Nutrition Source, evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are generally based on USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
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Frequently Asked Questions
Is Venison (Deer Meat) high in protein?
Venison (Deer Meat) has 30g protein per 100g, which is 60% of the 50g FDA Daily Value. 3 oz cooked (85g) supplies about 25.5g, or 51% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a high-protein serving.
How many calories are in Venison (Deer Meat)?
Venison (Deer Meat) contains 158 calories per 100g serving. Using general 4-4-9 calorie factors, that is roughly 120 calories from protein, 0 calories from carbohydrates, and 29 calories from fat; these estimates may not add up exactly to the listed total.
Is Venison (Deer Meat) good for weight loss?
Venison (Deer Meat) can be part of a weight loss diet with 158 calories per 100g. Monitor portion sizes and balance it with other low-calorie foods throughout the day.
How much protein is in Venison (Deer Meat)?
Venison (Deer Meat) contains 30g of protein per 100g. This makes it an excellent high-protein food, ideal for muscle building and recovery.
What serving size should I track for Venison (Deer Meat)?
Track Venison (Deer Meat) by grams when precision matters. A practical starting point is 3 oz cooked (85g), which is about 134 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Venison (Deer Meat) keto-friendly?
Yes, Venison (Deer Meat) is keto-friendly with only 0g of carbohydrates per 100g. It fits well within the typical keto macro limits of 20-50g net carbs per day.
Is Venison (Deer Meat) good for diabetics?
Venison (Deer Meat) may fit a diabetes meal plan, but the useful decision is the actual portion, total carbohydrates, added sugar, and the rest of the meal. People using diabetes medication should follow personalized clinical guidance.
What vitamins and minerals are in Venison (Deer Meat)?
Calorique's food profile lists vitamins B12, B6, B2 and minerals including Iron, Zinc, Phosphorus for Venison (Deer Meat). These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
Where does Calorique get nutrition data for Venison (Deer Meat)?
Calorique standardizes Venison (Deer Meat) nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed September 17, 2026.
Related Calculators
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155 cal · 13g protein per 100g
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215 cal · 26g protein per 100g
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