Venison (Deer)
Nutrition Information
| Nutrient / Component | Per 100 g (Raw Lean Venison) | Per 100 g (Roasted / Cooked) | Per 3 oz Cooked (85 g) |
|---|---|---|---|
| Energy (Calories) | 120 kcal | 158.0 kcal | 134.3 kcal |
| Water | 74.0 g | 66.8 g | 56.8 g |
| Protein | 22.90 g | 30.20 g | 25.67 g |
| Total Fat | 2.42 g | 3.19 g | 2.71 g |
| — Monounsaturated Fat | 0.82 g | 1.08 g | 0.92 g |
| — Polyunsaturated Fat | 0.39 g | 0.51 g | 0.43 g |
| — Saturated Fat | 0.98 g | 1.29 g | 1.10 g |
| Cholesterol | 85 mg | 112.0 mg | 95.2 mg |
| Total Carbohydrates | 0.0 g | 0.0 g | 0.0 g |
| Dietary Fiber | 0.0 g | 0.0 g | 0.0 g |
| Total Sugars | 0.0 g | 0.0 g | 0.0 g |
| Potassium | 335 mg | 378.0 mg | 321.3 mg |
| Phosphorus | 215 mg | 252.0 mg | 214.2 mg |
| Sodium | 54 mg | 61.0 mg | 51.9 mg |
| Magnesium | 23 mg | 26.0 mg | 22.1 mg |
| Calcium | 7 mg | 9.0 mg | 7.7 mg |
| Iron (Heme Iron) | 3.40 mg | 4.51 mg | 3.83 mg |
| Zinc | 3.65 mg | 4.62 mg | 3.93 mg |
| Selenium | 18.5 µg | 24.0 µg | 20.4 µg |
| Copper | 0.280 mg | 0.340 mg | 0.289 mg |
| Vitamin B12 | 6.30 µg | 6.28 µg | 5.34 µg |
| Niacin (B3) | 6.35 mg | 7.10 mg | 6.04 mg |
| Riboflavin (B2) | 0.480 mg | 0.560 mg | 0.476 mg |
| Vitamin B6 | 0.420 mg | 0.480 mg | 0.408 mg |
| Thiamine (B1) | 0.220 mg | 0.240 mg | 0.204 mg |
| Pantothenic Acid (B5) | 0.700 mg | 0.780 mg | 0.663 mg |
| Folate (B9) | 8.0 µg | 9.0 µg | 7.7 µg |
| Choline | 85.0 mg | 98.0 mg | 83.3 mg |
Description
Venison (Cervidae family, including white-tailed deer, red deer, elk, and roe deer) is an ultra-lean, nutrient-dense wild game red meat celebrated by culinary purists, functional nutritionists, and high-performance athletes. Renowned for its rich mahogany-crimson coloration, fine grain, and distinct earthy savoriness, deer venison delivers one of the highest protein-to-calorie ratios in the entire animal kingdom. Because cervids are active, wide-ranging foragers consuming wild grasses, herbs, mast, and woody browse rather than grain feed, their skeletal muscle remains virtually devoid of intramuscular marbling. When evaluating venison nutritional value per 100g (raw, lean composite cuts trimmed of external fat), it delivers approximately 120 calories, 22.9 grams of complete protein, and only 2.4 grams of total fat, outperforming skinless chicken breast in leanness while retaining the full micronutrient spectrum of red meat. Culinary cooking concentrates amino acid mass via moisture evaporation: 100g of roasted lean venison yields roughly 158 calories and 30.2 grams of complete protein, while a standard dietary portion—regularly logged as a 3 oz roasted venison steak (approx. 85 grams)—provides 134 calories and 25.7 grams of high-biological-value protein.
Ultra-Lean Lipid Matrix, Stearic Acid & Favorable Omega Profiles
The lipid architecture of wild deer meat is uniquely partitioned compared to domesticated livestock:
Minimal Saturated Fat: A 100g raw cut supplies less than 1.0 gram of saturated fatty acids, with a significant fraction composed of stearic acid (C18:0), a saturated lipid that exhibits neutral, non-atherogenic effects on circulating LDL cholesterol.
Elevated Polyunsaturated Fatty Acids (PUFAs): Natural foraging yields a substantially healthier balance of polyunsaturated and monounsaturated lipids. Venison features a natural omega-6 to omega-3 ratio close to 2:1 to 3:1, contrasting sharply with grain-fed domestic livestock that often exceeds 15:1.
Caloric Efficiency for Cutting: With over 75% of its total caloric density derived directly from complete protein, venison functions as an optimal whole food for contest prep, aggressive fat-loss phases, and keto-carnivore nutrition plans.
Protein Quality, Leucine Abundance & Satiety Peptide Induction
Venison protein achieves a maximum Protein Digestibility-Corrected Amino Acid Score (PDCAAS) of 1.00, delivering comprehensive coverage across all nine essential amino acids (EAAs):
Leucine & mTORC1 Activation: Supplying over 1,950 mg of leucine per 100g raw (and over 2,200 mg in a 3 oz cooked portion), venison exceeds the threshold required to initiate ribosomal phosphorylation ($p70S6K$) and drive muscle protein synthesis (MPS).
Gut Satiety Signaling: High-protein wild game meat triggers the postprandial release of anorexigenic peptides—primarily peptide YY (PYY) and cholecystokinin (CCK)—while suppressing systemic ghrelin secretion to curb prolonged hunger.
Micronutrient Superiority: Heme Iron, Vitamin B12, Zinc & Endogenous Carnosine
Venison delivers concentrated densities of bioavailable trace elements and cellular energizers:
Heme Iron ($Fe^{2+}$) Concentration: Supplying 3.40 mg of iron per 100g raw (and over 3.8 mg per 3 oz cooked portion), deer meat provides exceptionally high concentrations of bioavailable heme iron. This form bypasses intestinal phytate blockages, optimizing hemoglobin synthesis and cellular oxygen transport to alleviate athletic fatigue.
Vitamin B12 (Cobalamin) Potency: Delivering 6.3 µg per 100g raw (and over 5.3 µg in a 3 oz cooked serving), a single portion supplies more than 220% of the recommended daily value (DV), safeguarding myelin sheath integrity and supporting red blood cell erythropoiesis.
Zinc & Selenium: A 3 oz roasted cut supplies 3.9 mg of elemental zinc (approx. 35% DV) to fuel carbonic anhydrase, superoxide dismutase, and hormonal synthesis, alongside 20.4 µg of selenium to activate glutathione peroxidase.
Creatine & Carnosine: Venison naturally packs significant stores of creatine and the histidine dipeptide carnosine, which buffer intramuscular protons ($H^+$) during high-intensity anaerobic work to delay muscular fatigue.
