Calories in Elk: Nutrition Facts & Serving Sizes
Per 3 oz, cooked
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Elk is a wild game meat that delivers serious protein with almost no fat. A 3 oz cooked serving contains just 83 calories and 17.1g of protein, making it one of the leanest red meats available. With only 1.8g of fat per 100g and zero carbs, elk is built for body composition goals. It packs 20.1g of protein per 100g alongside notable amounts of iron (7.2mg), zinc (5.8mg), vitamin B12 (3.5mcg), and potassium (328mg). The flavor is rich and slightly sweet compared to beef, and it is typically sourced from wild-harvested or ranch-raised animals. If you are hitting high protein targets while keeping calories tight, elk competes with chicken breast and turkey at a fraction of the fat content of conventional beef. It is a go-to meat for hunters and anyone serious about clean eating.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 3 oz, cooked | 82.5 | 17.1g | 0g | 1.5g | 0g |
| 100g | 97 | 20.1g | 0g | 1.8g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 97 | 5% |
| Protein | 20.1g | 40% |
| Total Fat | 1.8g | 2% |
| Saturated Fat | 0.7g | 4% |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 49mg | 2% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.7g | 0% |
| Calcium | 4mg | 0% |
| Iron | 7.2mg | 40% |
| Potassium | 328mg | 7% |
| Vitamin B6 | 0.6mg | 35% |
| Vitamin B12 | 3.5mcg | 146% |
| Magnesium | 22mg | 5% |
| Phosphorus | 196mg | 16% |
| Zinc | 5.8mg | 53% |
| Selenium | 14.3mcg | 26% |
| Thiamin (B1) | 0.2mg | 17% |
| Riboflavin (B2) | 0.3mg | 23% |
| Niacin (B3) | 6mg | 38% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Elk
Elk is one of the most macro-efficient red meats you can eat. With 20.1g of protein and only 97 calories per 100g, it rivals chicken breast for lean muscle building while delivering the nutrient density of red meat. The protein is complete, meaning it contains all essential amino acids needed for muscle protein synthesis.
The iron content in elk is particularly high at 7.2mg per 100g. This is heme iron, the form found in animal products that your body absorbs far more efficiently than plant-based iron. Adequate iron is directly tied to athletic performance, as it is essential for transporting oxygen to working muscles.
Elk provides 5.8mg of zinc per 100g, a mineral that supports testosterone levels, immune function, and muscle recovery. Many people eating primarily chicken end up short on zinc. Adding elk rotations can help close that gap.
Vitamin B12 comes in at 3.5mcg per 100g, covering a substantial portion of the 2.4mcg daily requirement in a single serving. B12 is critical for energy metabolism, red blood cell production, and neurological function.
Because elk is wild or pasture-raised, it tends to have a more favorable omega-6 to omega-3 ratio compared to grain-fed beef, which matters for managing systemic inflammation after hard training sessions.
Dietary Considerations
Elk is naturally gluten-free, zero-carb, and paleo-compliant. It fits perfectly into ketogenic diets given its zero carbohydrate content and minimal fat. With 20.1g of protein and 1.8g of fat per 100g, the protein-to-fat ratio is exceptional for lean bulking or cutting phases. Elk is not vegan or vegetarian. It is dairy-free and contains no added sugars or artificial ingredients when sourced fresh. Individuals with gout should note the high purine content typical of organ-rich game meats. For calorie-restricted diets, elk is an outstanding choice given that even a generous 6 oz cooked portion delivers roughly 165 calories with 34g of protein.
Daily Intake (100g)
100g of elk provides 5% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in elk?
Elk contains 97 calories per 100g. A standard 3 oz cooked serving has about 83 calories, making it one of the lowest-calorie red meats available.
Is elk good for weight loss?
Yes. Elk is excellent for weight loss. It delivers 20.1g of protein per 100g at just 97 calories, meaning you stay full and preserve muscle mass while in a calorie deficit. The zero carb, minimal fat profile makes it easy to fit into any diet.
How much protein in elk?
Elk has 20.1g of protein per 100g. A 3 oz cooked serving provides 17.1g of protein at only 83 calories, giving it one of the best protein-to-calorie ratios of any red meat.
How does elk compare to beef?
Elk is significantly leaner than most beef cuts. Ground beef has around 332 calories and 20g of fat per 100g, while elk has just 97 calories and 1.8g of fat. Elk also tends to have a better omega-3 to omega-6 ratio.
Is elk keto-friendly?
Yes. Elk is zero-carb and low in fat, making it ideal for keto. It provides high protein without pushing you over fat macros, which is useful if you are tracking your fat intake carefully on a ketogenic diet.
Where can you buy elk meat?
Elk is available at specialty butcher shops, some Whole Foods locations, farmers markets, and online meat retailers. Wild-harvested elk from hunting seasons is also common in western US states.
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