How Many Calories in Venison? Nutrition Facts & Macros
A serving of venison (113 g) has 179 calories
Protein 34.1 g · Carbs 0 g · Fat 3.6 g
Venison is one of the leanest meats available — 30.21 g protein with only 3.19 g fat per 100 g. Wild and grass-fed by nature, deer meat contains no antibiotics or added hormones. Popular in European cuisine for steaks, goulash, and stews, venison is also higher in iron than beef. Roasted venison is about 65% water by weight.
661 kJ · per 100 g · Water: 65.23 g
Calorie Calculator: Venison (Roasted)
113 g Venison (Roasted) contains 179 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 serving (113 g, 4 oz) | 179 kcal | 34.1 g | 0 g | 3.6 g |
| 1 venison steak (170 g) | 269 kcal | 51.4 g | 0 g | 5.4 g |
| 100 grams | 158 kcal | 30.2 g | 0 g | 3.2 g |
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Venison (Roasted) — Nutrition Facts
| Venison (Roasted) | per 100 g |
|---|---|
| Calories | 158 kcal |
| Protein | 30.21 g |
| Fat | 3.19 g |
| Carbs | 0 g |
| Saturated Fat | 1.25 g |
| Monounsaturated Fat | 0.88 g |
| Polyunsaturated Fat | 0.62 g |
| Cholesterol | 112 mg |
| Fiber | 0 g |
| Sodium | 54 mg |
| Potassium | 335 mg |
| Calcium | 7 mg |
| Magnesium | 24 mg |
| Phosphorus | 226 mg |
| Iron | 4.47 mg |
| Zinc | 2.75 mg |
| Manganese | 0.046 mg |
| Selenium | 12.9 mcg |
| Vitamin C | 0 mg |
| Thiamine (B1) | 0.18 mg |
| Riboflavin (B2) | 0.6 mg |
| Niacin (B3) | 6.71 mg |
| Water | 65.23 g |
Source: USDA FoodData Central (FDC ID: 175085) · Data verified September 2026
Variations
Roasted
158 kcal per 100 g — the standard roasted venison from USDA data. Only 3.19 g of fat with 30.21 g of protein. One of the highest protein-to-calorie ratios among all meats. Classic preparation for steaks and roasts.
Ground venison
~187 kcal per 100 g — ground venison has slightly more fat than roasted cuts since it may include trimmings. Still very lean compared to ground beef. Great for burgers, meatballs, chili, and taco bowls. Often mixed with pork fat to improve juiciness.
Venison stew
~150 kcal per 100 g — venison stew with vegetables. The meat itself has just 3.19 g of fat per 100 g, but the dish includes root vegetables and broth which dilute the protein density slightly. A hearty, warming European classic. Low in fat, high in protein and nutrients from both meat and vegetables.
Dietary Perspectives
For Weight Loss
Outstanding for weight loss — 158 kcal per 100 g with 30.21 g protein and only 3.19 g fat. A serving (113 g) has just 179 kcal with 34.1 g protein — one of the highest protein-to-calorie ratios among all meats. Level with skinless chicken breast on fat (3.19 g vs 3.17 g) at a similar calorie count (158 vs 151 kcal), and above turkey breast (136 kcal). Zero carbs, low sodium (54 mg). Perfect for high-protein diets and muscle-sparing weight loss.
For Athletic Performance
Protein source — 30.21 g per 100 g at just 158 kcal. Higher iron than beef, which supports oxygen transport for endurance. Wild and grass-fed means higher omega-3 and CLA than farmed meats. A 170 g steak provides 51.4 g protein at 269 kcal. One of the best meats for both cutting and bulking. Good phosphorus (226 mg) for muscle function and energy metabolism.
For Keto
Perfect for keto — zero carbs, only 3.19 g of fat, high protein (30.21 g per 100 g). That little fat means you may want to add keto-friendly fat (butter, olive oil) when cooking. Venison stew with low-carb vegetables is a classic keto meal. Ground venison works in burgers, meatballs, and taco bowls. A serving (113 g) = 179 kcal, 34.1 g protein, 3.6 g fat, 0 g carbs.
Frequently Asked Questions
How many calories are in venison?
A serving of roasted venison (113 g) has approximately 179 calories. Per 100 g, venison contains just 158 calories — a shade above skinless chicken breast (151 kcal) and far below beef sirloin (214 kcal). All calories come from protein (30.21 g) and fat (3.19 g), with zero carbs. One of the most calorie-efficient meats available.
How much protein is in venison?
Roasted venison has 30.21 g of protein per 100 g — one of the highest protein contents among all meats. A 4 oz serving (113 g) provides about 34.1 g of protein at just 179 calories. The protein is complete with all essential amino acids. Venison is also rich in iron, making it excellent for athletes and muscle building.
Is venison healthier than beef?
Venison is significantly leaner than beef. Roasted venison (158 kcal, 3.19 g fat) vs beef sirloin (214 kcal, 14.28 g fat) — venison has 26% fewer calories and 78% less fat with more protein per 100 g. Wild deer meat also has a better omega-3 to omega-6 ratio than grain-fed beef, no antibiotics, and higher iron content. Less saturated fat too (1.25 g vs ~5.5 g).
Venison vs chicken breast — which has more protein?
Very close: venison has 30.21 g protein per 100 g, chicken breast has 30.54 g — virtually identical. But venison has slightly more calories (158 vs 151 kcal) and comparable fat (3.19 g vs 3.17 g). Both carry more than 30 g of protein per 100 g. Venison offers more iron and B vitamins, while chicken is more affordable and widely available.
Is venison good for weight loss?
Outstanding for weight loss. At 158 kcal per 100 g with 30.21 g protein and only 3.19 g fat, venison has one of the highest protein-to-calorie ratios among all meats. A serving (113 g) has just 179 kcal with 34.1 g protein. Level with skinless chicken breast on fat (3.19 g vs 3.17 g) at a similar calorie count (158 vs 151 kcal), and above turkey breast (136 kcal). Zero carbs, low sodium (54 mg). Perfect for high-protein, calorie-controlled diets.
Is venison keto-friendly?
Perfect for keto — zero carbs, only 3.19 g of fat, and high protein (30.21 g per 100 g). That little fat means you may want to add keto-friendly fat (butter, olive oil, bacon) when cooking. Venison stew with low-carb vegetables is a classic keto meal. Ground venison works great in burgers, meatballs, and taco bowls.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Venison (Roasted) | 158 | 30.21 g | 0 g | 3.19 g |
| Bison (Ground, Cooked) | 179 | 25.45 g | 0 g | 8.62 g |
| Chicken Breast | 151 | 30.54 g | 0 g | 3.17 g |
| Turkey Breast (Roasted) | 136 | 29.51 g | 0 g | 1.97 g |
| Steak (Beef Sirloin) | 214 | 19.92 g | 0 g | 14.28 g |
per 100 g
Per 100 g, venison (158 kcal) is leaner than bison (179 kcal) and level with skinless chicken breast (151 kcal), with comparable protein. It's one of the leanest meats available — similar in calories to turkey breast (136 kcal) but with more protein per gram.
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