How Many Calories in Venison? Nutrition Facts & Macros
A serving of venison (113 g) has 179 calories
Protein 34.1g · Carbs 0g · Fat 3.6g
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 100g · Water: 65.22 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 | 34.1g | 0g | 3.6g |
| 1 venison steak (170 g) | 269 kcal | 51.4g | 0g | 5.4g |
| 100 grams | 158 kcal | 30.2g | 0g | 3.2g |
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Venison (Roasted) — Nutrition Facts
| Venison (Roasted) | per 100g |
|---|---|
| Calories | 158 kcal |
| Protein | 30.21 g |
| Fat | 3.19 g |
| Carbs | 0 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 54 mg |
| Potassium | 335 mg |
| Magnesium | 24 mg |
| Phosphorus | 226 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.37 mg |
| Folate | 7 mcg |
| Manganese | 0.046 mg |
| Water | 65.22 g |
Source: USDA FoodData Central (FDC ID: 175085) · Data verified April 2026
Variations
Roasted
158 kcal per 100 g — the standard roasted venison from USDA data. Ultra-lean with only 3.19 g fat and 30.21 g 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 is still very lean, 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. Leaner than chicken breast (165 kcal, 3.17 g fat), comparable to turkey breast (136 kcal). Zero carbs, low sodium (54 mg). Perfect for high-protein diets and muscle-sparing weight loss.
For Athletic Performance
Elite 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 B6 (0.37 mg) and phosphorus (226 mg) for muscle function and energy metabolism.
For Keto
Perfect for keto — zero carbs, low fat (3.19 g), very high protein (30.21 g per 100 g). The low 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 — lower than chicken breast (165 kcal) and significantly lower than 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 B6 (0.37 mg) and 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 fewer calories (158 vs 165 kcal) and comparable fat (3.19 g vs 3.17 g). Both are elite protein sources. 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. Leaner than chicken breast (165 kcal, 3.17 g fat), comparable to 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, very low fat (3.19 g), and extremely high protein (30.21 g per 100 g). The low fat content 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 | 30.21g | 0g | 3.19g |
| Bison (Ground, Cooked) | 179 | 25.45g | 0g | 8.62g |
| Chicken Breast | 151 | 30.54g | 0g | 3.17g |
| Turkey Breast (Roasted) | 136 | 29.51g | 0g | 1.97g |
| Steak (Beef Sirloin) | 214 | 19.92g | 0g | 14.28g |
per 100g
Per 100 g, venison (158 kcal) is leaner than both bison (179 kcal) and chicken breast (165 kcal), with comparable or higher 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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