Calories in Veal: Nutrition Facts & Serving Sizes
Per 1 oz (28g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A 4 oz (113g) serving of veal contains about 223 calories with 21g of protein, 14.8g of fat, and zero carbs. Per 100g, veal provides 197 calories, 18.6g of protein, 13.1g of fat, and no carbohydrates. Veal is tender, mild-flavored meat from young cattle, sitting between chicken and beef in terms of fat content and flavor intensity. The standout micronutrient is vitamin B12 at 2.3mcg per 100g, covering nearly the full daily requirement in a single serving. Selenium comes in at 13.1mcg per 100g, and niacin at 5.5mg per 100g. Veal is a complete protein source with zero carbs, making it a quality option for high-protein, low-carb eating.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 4 oz (113g) | 222.6 | 21g | 0g | 14.8g | 0g |
| 1 oz (28g) | 55.9 | 5.3g | 0g | 3.7g | 0g |
| 3 oz (85g) | 167.5 | 15.8g | 0g | 11.1g | 0g |
| 100g | 197 | 18.6g | 0g | 13.1g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 197 | 10% |
| Protein | 18.6g | 37% |
| Total Fat | 13.1g | 17% |
| Saturated Fat | 5.1g | 26% |
| Trans Fat | 0.7g | |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 103mg | 4% |
| Cholesterol | 49mg | 16% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 5.1g | 2% |
| Trans Fat | 0.7g | 0% |
| Cholesterol | 49mg | 16% |
| Calcium | 12mg | 1% |
| Iron | 1.4mg | 8% |
| Potassium | 198mg | 4% |
| Vitamin D | 1.3mcg | 7% |
| Vitamin B6 | 0.4mg | 24% |
| Vitamin B12 | 2.3mcg | 96% |
| Magnesium | 31mg | 7% |
| Phosphorus | 197mg | 16% |
| Zinc | 2.5mg | 23% |
| Selenium | 13.1mcg | 24% |
| Folate | 3mcg | 1% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.3mg | 23% |
| Niacin (B3) | 5.5mg | 34% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Veal
Veal is an excellent source of complete protein at 18.6g per 100g, containing all essential amino acids needed for muscle repair and growth. The zero-carb profile makes it a clean protein source for anyone tracking macros precisely.
The vitamin B12 content at 2.3mcg per 100g nearly covers the full 2.4mcg daily requirement in a single 100g serving. B12 is essential for red blood cell formation, DNA synthesis, and neurological function. Since B12 is found only in animal products, veal is a particularly rich and accessible source.
Magnesium at 31mg per 100g contributes to over 300 enzymatic processes including protein synthesis, muscle contraction, and energy production. Athletes who sweat heavily tend to lose magnesium, making dietary intake from quality meats important.
Niacin at 5.5mg per 100g supports energy metabolism, helping your body convert food into ATP efficiently. Combined with riboflavin (0.3mg per 100g) and vitamin B6 (0.4mg per 100g), veal provides a solid foundation of B vitamins for energy production.
Phosphorus at 197mg per 100g supports bone strength and plays a direct role in ATP energy production. Veal is also lower in cholesterol (49mg per 100g) than many cuts of beef, which may be relevant for those monitoring dietary cholesterol.
Dietary Considerations
Veal is naturally gluten-free and dairy-free, but not suitable for vegetarians or vegans. With zero carbs and 13.1g of fat per 100g, it is keto-friendly. Veal is also paleo and Whole30 compliant. For weight loss, veal is a moderate-calorie protein option at 197 cal per 100g. It has more calories than chicken breast (120 cal per 100g) but fewer than many beef cuts. The sodium content is low at 103mg per 100g, making it a good choice for those monitoring salt intake. Note that veal has 0.7g of trans fat per 100g, which occurs naturally in ruminant animals and is distinct from artificial trans fats.
Daily Intake (100g)
100g of veal provides 10% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in veal?
A 4 oz (113g) serving of veal has about 223 calories. Per 100g, veal contains 197 calories with 18.6g of protein and 13.1g of fat. A 3 oz (85g) serving provides about 168 calories.
Is veal good for weight loss?
Veal is a reasonable protein for weight loss at 197 calories per 100g with 18.6g of protein and zero carbs. It is more calorie-dense than chicken breast but still provides solid protein density. For strict calorie control, leaner cuts of veal or trimming visible fat helps.
How much protein in veal?
Veal has 18.6g of protein per 100g. A 4 oz (113g) serving provides 21g of protein. Like other animal meats, veal contains all essential amino acids, making it a complete protein source.
How does veal compare to beef in calories?
Veal has 197 calories per 100g versus ground beef at around 332 calories per 100g and sirloin steak at around 200 calories per 100g. Veal is leaner than most ground beef and comparable to lean steak cuts. It has a more tender texture and milder flavor than mature beef.
Is veal keto-friendly?
Yes. Veal has zero carbs and is high in protein and fat, making it fully compatible with a ketogenic diet. It pairs well with butter, olive oil, or cream sauces to increase fat intake on keto.
How should I cook veal?
Veal cutlets are best pan-fried in butter or olive oil over medium-high heat for 2 to 3 minutes per side. Veal chops can be grilled or roasted. Because veal is lean and tender, it cooks quickly and can dry out at high heat. Pull veal at an internal temperature of 145°F and let it rest for 3 minutes.
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