Calories in Venison: Nutrition Facts & Serving Sizes
Per 3 oz, cooked
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A 3 oz cooked serving of venison (85g) contains about 99 calories with 18.3g of protein and just 2.3g of fat. Per 100g, venison provides 116 calories, 21.5g of protein, 2.7g of fat, and zero carbs. It is one of the leanest red meats available, with a protein-to-calorie ratio that rivals chicken breast. Venison is wild or farm-raised deer meat, and its fat profile is exceptionally clean at just 0.6g of saturated fat per 100g. The standout micronutrients include iron at 2.9mg per 100g and niacin at 6.6mg per 100g. For those who hunt or have access to game meat, venison is a premium protein option that combines the leanness of white meat with the iron content of red meat.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 3 oz, cooked | 98.6 | 18.3g | 0g | 2.3g | 0g |
| 100g | 116 | 21.5g | 0g | 2.7g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 116 | 6% |
| Protein | 21.5g | 43% |
| Total Fat | 2.7g | 3% |
| Saturated Fat | 0.6g | 3% |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 0mg | |
| Cholesterol | 18mg | 6% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.6g | 0% |
| Cholesterol | 18mg | 6% |
| Calcium | 7mg | 1% |
| Iron | 2.9mg | 16% |
| Thiamin (B1) | 0.2mg | 17% |
| Riboflavin (B2) | 0.4mg | 31% |
| Niacin (B3) | 6.6mg | 41% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Venison
Venison offers one of the best protein-to-calorie ratios of any red meat. At 116 calories per 100g with 21.5g of protein and only 2.7g of fat, it outperforms ground beef (332 cal, 14.4g protein per 100g) and even rivals chicken breast (120 cal, 22.5g protein per 100g) in terms of lean protein delivery. This makes it an outstanding choice for anyone cutting weight while trying to preserve muscle mass.
The iron content at 2.9mg per 100g is a meaningful advantage over white meats. Iron is a component of hemoglobin, which carries oxygen in the blood to working muscles. Adequate iron intake supports aerobic capacity and reduces fatigue during training. The iron in venison is heme iron, which is significantly more bioavailable (15 to 35% absorption) than the non-heme iron found in plant foods.
Niacin at 6.6mg per 100g supports energy metabolism through multiple metabolic pathways. It also plays a role in DNA repair and can influence HDL cholesterol levels at adequate dietary intakes.
The saturated fat content of just 0.6g per 100g is remarkably low for a red meat. This makes venison a favorable red meat choice for cardiovascular health compared to beef or lamb, which typically have 5 to 15g of saturated fat per 100g.
Riboflavin at 0.4mg per 100g and thiamin at 0.2mg per 100g support energy production and the metabolism of carbohydrates and protein. For anyone eating a high-protein diet, these B vitamins are essential.
Dietary Considerations
Venison is naturally gluten-free and dairy-free, but not suitable for vegetarians or vegans. With zero carbs and only 2.7g of fat per 100g, it is ideal for both keto and low-fat diets simultaneously. Venison is paleo and Whole30 compliant. For weight loss, venison is exceptional due to its very low calorie density (116 cal per 100g) combined with high protein (21.5g). The sodium content in the USDA data is listed at 0mg per 100g, reflecting unseasoned wild venison. When seasoned or processed into sausage or jerky, sodium will be significantly higher. Always season at the table rather than during cooking if monitoring sodium intake.
Daily Intake (100g)
100g of venison provides 6% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in venison?
A 3 oz cooked serving of venison (85g) has about 99 calories. Per 100g, venison contains 116 calories with 21.5g of protein and 2.7g of fat. It is one of the leanest red meats available.
Is venison good for weight loss?
Venison is outstanding for weight loss. At 116 calories per 100g with 21.5g of protein and zero carbs, it combines the calorie efficiency of white meat with the iron and micronutrient content of red meat. The high protein supports satiety and muscle preservation on a calorie deficit.
How much protein in venison?
Venison has 21.5g of protein per 100g. A 3 oz cooked serving (85g) provides 18.3g of protein for under 100 calories. This protein-to-calorie ratio is comparable to the best lean meats available.
Is venison healthier than beef?
Venison is significantly leaner than most beef. It has 116 calories and 2.7g of fat per 100g versus ground beef at 332 calories and 30g of fat per 100g. Venison also has less saturated fat (0.6g vs. roughly 12g for 80/20 ground beef) and comparable or higher protein. For lean eating, venison wins.
Is venison keto-friendly?
Yes. Venison has zero carbs and is high in protein with minimal fat. It is fully compatible with keto. To meet fat targets on keto, cook venison in butter or olive oil or serve it with a fat-rich sauce.
How do I cook venison without drying it out?
Because venison is very lean, it dries out quickly at high heat. For steaks and chops, sear quickly over high heat and pull at 130 to 135°F internal temperature for medium-rare. Let it rest 5 minutes before cutting. For ground venison, cook over medium heat and avoid overcooking past medium (160°F). Adding some fat like butter or bacon during cooking helps retain moisture.
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