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.
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.
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
Compare Venison (Deer Meat) with other lean proteins for calorie deficit meal planning.
Protein Calculator
Set a daily protein target before deciding how much Venison (Deer Meat) belongs in a meal.
Macro Calculator
Convert calories into protein, carbohydrate, and fat targets for your diet.
Keto Diet Guide
Check how low-carb foods like Venison (Deer Meat) fit within a ketogenic day.
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)
Methodology & Nutrition Data Sources
How we calculate nutrition data for Venison (Deer Meat): Our calorie and macronutrient data integrates multiple authoritative federal nutrition databases. Values shown reflect standard serving sizes unless specified, based on USDA laboratory analysis of raw and prepared food samples.
- Calorie and macronutrient data sourced from the USDA FoodData Central — the comprehensive federal nutrition database covering 1M+ food items with full nutrient profiles.
- Daily Value percentages (% DV) based on FDA Daily Value reference amounts for a 2,000 calorie diet, as established under 21 CFR 101.9.
- Dietary reference intakes (DRI) for vitamins and minerals from the NIH Dietary Reference Intake tables — the gold standard for nutrient adequacy assessment.
- Glycemic index values cross-referenced with Harvard Health Glycemic Index Reference and 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 based on standard 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 Brazora Monk · Last updated May 17, 2026 · USDA FoodData Central & FDA Nutrition data current as of latest release
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Frequently Asked Questions
How many calories are in Venison (Deer Meat)?
Venison (Deer Meat) contains 158 calories per 100g serving. This includes 120 calories from protein, 0 calories from carbohydrates, and 29 calories from fat.
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) is generally suitable for people with diabetes. Its carbohydrate content and fiber help support stable blood sugar levels. Always consult your healthcare provider for personalized advice.
What vitamins and minerals are in Venison (Deer Meat)?
Venison (Deer Meat) is a good source of vitamins B12, B6, B2 and minerals including Iron, Zinc, Phosphorus. These nutrients support various bodily functions from energy metabolism to immune health.
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 May 17, 2026.
Related Calculators
Chicken Breast
165 cal · 31g protein per 100g
Salmon
208 cal · 20g protein per 100g
Tuna (Canned in Water)
116 cal · 25.5g protein per 100g
Eggs (Whole)
155 cal · 13g protein per 100g
Beef (Lean Ground)
215 cal · 26g protein per 100g
Pork Tenderloin
143 cal · 26g protein per 100g
Tofu (Firm)
76 cal · 8g protein per 100g
Turkey Breast
135 cal · 30g protein per 100g