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Venison Nutrition Facts: Is Venison Good for You?
Roasted venison is a lean meat that is very high in protein and low in fat. It provides no carbohydrates, fiber, or sugar. It is high in several essential minerals, including iron, zinc, and selenium, as well as B vitamins like niacin and riboflavin. Its place in a healthy diet depends on portion size and what it is eaten with, as it does contain cholesterol. Overall, it is a source of many key nutrients.
Per 100 g · Game meat, deer, cooked, roasted
What stands out in venison
- High in protein. A 100-gram portion of roasted venison provides 30.2 grams of protein, which is 60% of the Daily Value (DV).
- Low in fat. Venison is very lean, containing just 3.2 grams of total fat and 1.2 grams of saturated fat per 100 grams. This is only 4% of the DV for total fat.
- Source of key minerals. This meat is high in several minerals. A 100-gram serving delivers 25% of the DV for iron, 25% for zinc, 33% for copper, and 23% for selenium.
- High in B vitamins. Venison is high in B vitamins, supplying 46% of the DV for riboflavin (B2) and 42% of the DV for niacin (B3) in every 100-gram portion.
- Zero carbohydrates. According to this USDA data, roasted venison contains 0 grams of carbohydrates, dietary fiber, and sugar.
What to keep in mind
- A 100-gram serving of roasted venison contains 112 mg of cholesterol, which is 37% of the Daily Value.
Venison nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 158 kcal | – |
| Protein | 30.2 g | 60% |
| Total fat | 3.2 g | 4% |
| Saturated fat | 1.2 g | 6% |
| Monounsaturated fat | 0.88 g | – |
| Polyunsaturated fat | 0.62 g | – |
| Cholesterol | 112 mg | 37% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Water | 65.2 g | – |
| Sodium | 54 mg | 2% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 335 mg | 7% |
| Calcium | 7 mg | 1% |
| Iron | 4.5 mg | 25% |
| Magnesium | 24 mg | 6% |
| Phosphorus | 226 mg | 18% |
| Zinc | 2.8 mg | 25% |
| Copper | 0.3 mg | 33% |
| Manganese | 0.05 mg | 2% |
| Selenium | 12.9 mcg | 23% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Thiamin (B1) | 0.18 mg | 15% |
| Riboflavin (B2) | 0.6 mg | 46% |
| Niacin (B3) | 6.7 mg | 42% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Venison by portion
The nutrition data can be applied to common serving sizes. A standard 3-ounce (85 g) serving of roasted venison has 134 calories, about 26 grams of protein, and just under 3 grams of fat. A much larger portion, described by the USDA as ‘1 piece, cooked (yield from 1 lb raw meat, boneless)’, weighs 340 grams and provides 537 calories, about 103 grams of protein, and 11 grams of fat. Both portions contain zero carbohydrates or fiber.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 3 oz | 85 g | 134 | 25.7 g | 0 g | 0 g | 2.7 g |
| 1 piece, cooked (yield from 1 lb raw meat, boneless) | 340 g | 537 | 102.7 g | 0 g | 0 g | 10.9 g |
How venison compares with other meats
Compared to 11 other meats, this roasted venison is among the highest in protein (ranking 3rd) and iron (ranking 2nd). It is also one of the leanest options, ranking 10th for both total fat and calories, meaning it has less than most other cuts. Per 100 grams, venison (158 kcal, 3.2 g fat) is lower in calories and fat than a pork chop (173 kcal, 6.1 g fat) or chicken thigh (179 kcal, 8.2 g fat). Its protein content is very similar to that of roasted chicken breast and turkey breast.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Venison | 158 | 30.2 g | 0 g | 0 g | 3.2 g |
| Chicken Breast | 165 | 31 g | 0 g | 0 g | 3.6 g |
| Turkey Breast | 147 | 30.1 g | 0 g | 0 g | 2.1 g |
| Pork Chop | 173 | 27.6 g | 0 g | 0 g | 6.1 g |
| Chicken Thigh | 179 | 24.8 g | 0 g | 0 g | 8.2 g |
Quick answers
How much protein is in a serving of venison?
A 3-ounce (85 g) serving of roasted venison contains about 26 grams of protein. Per 100 grams, it has 30.2 grams of protein, which is 60% of the Daily Value.
Is venison high in calories?
Roasted venison has 158 calories per 100 grams. A 3-ounce serving provides 134 calories, which is less than a similar portion of chicken thigh or a pork chop.
Does venison have carbs or sugar?
No. Based on this USDA data for roasted venison, it contains 0 grams of carbohydrates, 0 grams of dietary fiber, and 0 grams of sugars.
When to talk to a doctor or dietitian
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how venison fits your situation.
Last updated October 21, 2026