How Many Calories in Veal? Nutrition & Macros
100 grams of veal loin has 177 calories
Protein 20.1g · Carbs 0.1g · Fat 10.1g
Veal is a tender, lean cut of young beef — prized for its delicate flavor and fine texture. Rich in complete protein, vitamin B12, and zinc, veal loin is a nutrient-dense choice for anyone tracking macros. Whether you're making scallopini, grilling cutlets, or roasting a loin, knowing the exact nutrition helps you plan meals accurately. Here's everything you need to know about veal calories and macros, based on USDA data. Raw veal loin is approximately 69% water by weight, with the remaining mass being protein, fat, and minerals.
741 kJ · per 100g · Water: 69.44 g
Calorie Calculator: Veal
100 g Veal contains 177 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 small cutlet (85g) | 150 kcal | 17.1g | 0.1g | 8.6g |
| 1 medium cutlet (140g) | 248 kcal | 28.1g | 0.1g | 14.1g |
| 100 grams | 177 kcal | 20.1g | 0.1g | 10.1g |
Snap a photo — AI counts the calories for you.
Veal — Nutrition Facts
| Veal | per 100g |
|---|---|
| Calories | 177 kcal |
| Protein | 20.07 g |
| Fat | 10.07 g |
| Carbs | 0.07 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 98 mg |
| Potassium | 241 mg |
| Magnesium | 0 mg |
| Phosphorus | 222 mg |
| Vitamin B6 | 0 mg |
| Water | 69.44 g |
Source: USDA FoodData Central (FDC ID: 173823) · Data verified April 2026
Variations
Raw veal loin (default)
177 kcal, 20.1g protein, 10.1g fat per 100g. Base USDA values for raw veal loin with visible fat. The starting point for all cooking methods. Moisture content is highest at ~69%, which decreases during cooking, concentrating nutrients per 100g.
Grilled veal cutlet
~195 kcal, 26g protein, 10g fat per 100g (estimated). Moisture loss during grilling concentrates protein per 100g. Excess fat drips away, keeping the fat content similar to raw. A healthy, flavorful preparation that pairs well with lemon and herbs.
Veal scallopini
~210 kcal, 24g protein, 12g fat per 100g (estimated). Thinly pounded cutlets, pan-seared in butter or olive oil with lemon and capers. The thin cut cooks quickly, absorbing minimal fat. Slightly higher in calories than grilled due to cooking fat, but still a lean preparation compared to breaded schnitzel.
Dietary Perspectives
For Weight Loss
Veal loin is a strong choice for weight loss at 177 kcal per 100g with 20.1g of protein and 10.1g of fat. Lower in calories than pork chop (209 kcal) and much lower than lamb chop (310 kcal). The high protein content provides satiety, and the thermic effect of protein (~25% of calories burned during digestion) boosts total calorie expenditure. Nearly zero carbohydrates. Keep it lean by grilling or broiling instead of breading and frying.
For Athletic Performance
Veal loin delivers 20.1g of complete protein per 100g — essential for muscle repair and growth. A medium cutlet (140g) provides approximately 28.1g of protein. It's an exceptional source of vitamin B12 (2.46 mcg per 100g, over 100% DV) which is critical for red blood cell formation and oxygen transport during training. Contains 222mg phosphorus per 100g for energy metabolism and 2.01mg zinc for immune function and testosterone production. With nearly 0g carbohydrates, pair with rice or sweet potato post-workout for a complete recovery meal.
For Keto
Fully compatible with a ketogenic diet at 0.07g net carbs per 100g — essentially zero. Veal loin has 10.1g fat and 20.1g protein per 100g — a reasonable ratio for keto. For higher fat content, cook in butter, olive oil, or serve with a cream-based sauce. The excellent vitamin B12 content (2.46 mcg, over 100% DV) helps prevent the B-vitamin deficiency sometimes seen on restrictive diets. Pair with non-starchy vegetables for a complete keto meal.
Frequently Asked Questions
How many calories are in veal?
A medium veal cutlet (140g) contains approximately 248 calories. Per 100g, raw veal loin has 177 calories. A small cutlet (85g) has about 150 calories. Cooking method affects the final count — grilling or broiling keeps calories similar, while breading and frying (as in traditional Wiener Schnitzel) can more than double the calorie content.
Is veal high in protein and healthy?
Yes, veal loin provides 20.07g of complete protein per 100g — a high-quality source with all essential amino acids. It's an excellent source of vitamin B12 (2.46 mcg per 100g, over 100% of the daily value) which is critical for nerve function and red blood cell formation. Veal also provides 6.6mg of niacin (B3), 2.01mg of zinc, and 222mg of phosphorus per 100g.
How much fat is in veal?
Raw veal loin has 10.07g of total fat per 100g, with 3.61g saturated, 4.81g monounsaturated, and 0.40g polyunsaturated fat. That's leaner than pork chop (11.1g fat) and much leaner than lamb chop (26.6g fat). With 59mg of cholesterol per 100g, veal is a moderately lean red meat option.
Is veal good for weight loss?
Yes, veal loin is a good choice for weight loss at 177 kcal per 100g with 20.1g of protein and 10.1g of fat. It's lower in calories than pork chop (209 kcal) and much lower than lamb chop (310 kcal). The high protein content provides satiety, and the thermic effect of protein burns approximately 25% of calories during digestion. Keep it lean by grilling or broiling instead of breading and frying.
Is veal good for keto?
Yes, veal is fully keto-compatible with only 0.07g of carbs per 100g — essentially zero net carbs. With 10.1g of fat and 20.1g of protein per 100g, it has a reasonable fat-to-protein ratio for keto. For higher fat content, cook in butter or olive oil. Pair with non-starchy vegetables and a fat source for a complete keto meal.
How does veal compare to chicken breast?
Chicken breast is leaner at 151 kcal and 3.2g fat per 100g, compared to veal at 177 kcal and 10.1g fat. However, veal provides significantly more vitamin B12 (2.46 vs 0.32 mcg), more iron (0.84 vs 0.37 mg), and more zinc (2.01 vs 0.90 mg). Chicken breast has more protein per 100g (30.5g vs 20.1g). For pure calorie control, choose chicken breast. For nutrient density and variety, veal is excellent.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Veal | 177 | 20.07g | 0.07g | 10.07g |
| Chicken Breast | 151 | 30.54g | 0g | 3.17g |
| Turkey Breast (Roasted) | 136 | 29.51g | 0g | 1.97g |
| Pork Chop | 209 | 25.61g | 0g | 11.06g |
| Lamb Chop | 310 | 16.32g | 0g | 26.63g |
per 100g
Per 100g, raw veal loin has 177 kcal with 20.1g of protein and 10.1g of fat. Compared to chicken breast (151 kcal, 30.5g protein, 3.2g fat), veal has more calories and fat but is richer in B12, iron, and zinc. Compared to pork chop (209 kcal, 25.6g protein, 11.1g fat), veal is leaner with fewer calories. Compared to lamb chop (310 kcal, 16.3g protein, 26.6g fat), veal is significantly leaner.
Track Your Calories with AI
Snap a photo of your food on a kitchen scale. AI reads the weight, recognizes the food, and calculates precise calories and macros in seconds.
