How many calories are in 4 oz of ground deer meat?

January 8, 2026 •

4 min read

According to nutritional data, a 4-ounce serving of raw, extra-lean ground venison can contain as few as 135 calories, but the exact number depends on its fat content. A richer, more fatty blend could yield around 180 calories for the same serving size. Knowing how many calories are in 4 oz of ground deer meat is important for managing dietary intake and appreciating its lean profile.

Quick Summary

The calorie count for a 4 oz serving of ground deer meat varies based on its lean-to-fat ratio. Generally lower in calories than ground beef, it's a dense source of protein and essential nutrients like iron and B vitamins. The method of preparation, whether raw or cooked, also affects the final calorie count.

Key Points

Calorie Range Varies: A 4 oz serving of raw, extra-lean ground deer meat typically contains about 135 calories, but this can increase to 180 calories or more depending on the fat content and processing.
Naturally Leaner than Beef: Wild venison is generally much leaner than most ground beef options, offering a lower saturated fat content.
Rich in Nutrients: Ground venison is an excellent source of high-quality protein, iron, zinc, and B vitamins, particularly B12, essential for overall health.
Processing Affects Calories: Many butchers add fat from pork or beef to ground venison to improve texture, which will raise the final calorie count.
Cooking Method Matters: How you prepare ground venison influences the final calorie total; pan-broiling and draining fat will result in a lower calorie meal.
Sustainable Meat Source: For those who hunt or purchase wild-harvested meat, venison offers an environmentally-friendly alternative to conventionally farmed meat.

Ground Deer Meat: Calorie Breakdown

Ground deer meat, also known as venison, is a popular choice for those seeking a lean, nutrient-dense red meat. Unlike commercially farmed beef, the fat content of venison can be highly variable. It's often determined by the deer's diet, activity level, and the specific cuts of meat used for grinding. When processed, it's common for butchers to add extra fat, often from pork or beef, to improve the texture and flavor, which directly impacts the calorie count.

For a standard, extra-lean blend of ground venison, a 4 oz serving of raw meat typically has around 135 calories. However, if the ground venison includes added fat, the calorie count will increase. For example, some brands of ground venison list a 4 oz serving at 180 calories.

Factors That Influence Venison's Calorie Content

There are several variables that can change the final calorie count of your ground deer meat:

Fat Content: This is the most significant factor. Naturally occurring fat in wild venison is low, but many commercial processors or hunters will add beef or pork fat to the grind. A blend with 10% added fat will have significantly more calories than one with only 5%.
Raw vs. Cooked: Cooking meat causes it to lose moisture and fat, which slightly alters the nutritional density. A cooked serving of ground venison will have a different calorie count than an equivalent raw weight, though the overall nutritional value remains largely consistent.
Preparation Method: How you cook the venison also matters. Pan-frying without draining the fat will retain more calories, while pan-broiling and draining the fat will reduce them.
Deer's Diet and Environment: Wild deer that feed on natural vegetation will have a different fat composition than farm-raised venison, which can be fed supplemental grain. This natural difference can slightly affect the lean-to-fat ratio and overall nutritional profile.

Ground Venison vs. Ground Beef: Nutritional Comparison

Venison is often compared to ground beef, and for good reason—it's a high-quality, lean protein source that can be used in many of the same recipes. The table below provides a quick look at how a 3-ounce cooked serving of ground venison stacks up against different types of ground beef, based on USDA data.


Nutrient	Ground Venison (3 oz, cooked)	Lean Ground Beef (95/5) (3 oz, cooked)	Regular Ground Beef (90/10) (3 oz, cooked)
Calories	~159 kcal	~139 kcal	~173 kcal
Protein	~22.5 g	~22 g	~21.4 g
Total Fat	~7 g	~5.1 g	~9.1 g
Cholesterol	~83 mg	~71 mg	~71 mg
Iron	~2.85 mg	~2.66 mg	~2.62 mg

Note: Iron values for ground beef are estimates based on standard USDA nutrition data.

Why the Difference?

As the comparison shows, the nutritional profile is similar, but there are key distinctions. Venison is naturally leaner, and while the total fat and calorie count might appear higher in some venison data due to processing or specific cuts, it generally contains less saturated fat than beef.

Health Benefits of Eating Ground Venison

Beyond its low-calorie, high-protein nature, ground deer meat offers several other health advantages:

Rich in Iron: Venison is an excellent source of heme iron, which is highly bioavailable and helps prevent anemia.
Packed with B Vitamins: It is particularly high in B12, B6, and B3 (niacin), which are vital for energy production, brain function, and cellular metabolism.
Natural and Free-Range: Wild venison is free from the hormones, antibiotics, and artificial feed commonly used in industrial farming.
Good Source of Zinc: The meat contains high levels of zinc, which is crucial for immune system health and tissue repair.

Conclusion: Making an Informed Choice

When considering how many calories are in 4 oz of ground deer meat, the answer is not a single number but a range. Extra-lean, raw ground venison will be on the lower end, around 135 calories, while blends with added fat will have more. For a specific count, it's best to check the packaging or, if hunting your own, consider the source and processing. Overall, venison stands out as a heart-healthy, high-protein alternative to ground beef, offering a robust nutrient profile and less saturated fat.

For those interested in learning more about the health and environmental benefits of venison compared to beef, a comprehensive guide can be found at Hunter-ed.com.

Tips for Reducing Calories and Enhancing Flavor

For those aiming for the lowest calorie count, here are some tips:

Choose the Leanest Grind: If purchasing, look for ground venison explicitly labeled as extra-lean or with a specific fat percentage.
Add Extra Fat During Cooking: Since venison is so lean, it can dry out quickly. Instead of using a fatty blend, add a small amount of healthy fats like olive oil or avocado oil during cooking for moisture and flavor control.
Utilize Slow-Cooking Methods: For dishes like chili or stew, slow cooking helps tenderize the meat without the need for excess fat. This keeps the calorie count low while maximizing flavor.

Following these guidelines will help you enjoy the delicious taste and health benefits of ground venison while maintaining control over your calorie intake.

Frequently Asked Questions

Ground venison is naturally much leaner and contains less total and saturated fat than most standard ground beef varieties. While ground venison can have fat added during processing, it typically remains a lower-fat option.

Because it's so lean, ground venison can dry out easily. To prevent this, you can add a small amount of fat (like olive oil) when cooking, use a marinade, or cook it in a sauce or chili. Mixing a small amount of pork or beef fat into the grind can also help.

Yes, venison is a complete protein, meaning it contains all the essential amino acids your body needs to function properly. It is a high-quality protein source that is beneficial for muscle growth and recovery.

Yes, you can substitute ground venison for ground beef in most recipes, such as burgers, meatballs, and chili. Just be mindful that venison's leaner nature may require a slightly different cooking approach to prevent it from becoming dry.

Yes, wild-harvested venison tends to have a more consistent nutritional profile, as the animals consume natural vegetation. Farm-raised venison's nutrition can vary depending on its specific feed. Wild venison is also free from artificial hormones and antibiotics.

Yes, it is safe to eat ground venison, provided it is handled and cooked properly. Always cook it to a safe internal temperature of at least 160°F. Proper processing and freezing also minimize any potential risks associated with wild game.

The calorie count for ground venison can vary depending on the specific source, as the exact lean-to-fat ratio can differ. Processing, including the addition of extra fat, also impacts the final number. Always consult the specific nutritional information provided for your product if available.