Venison, meat from deer, is gaining popularity as a nutritious and often more sustainable alternative to conventionally raised meats. Understanding its nutritional profile, particularly the calorie count in a standard serving, is essential for meal planning and dietary management. A 3-ounce portion is generally considered a single serving size for cooked meat.
Ground Venison Nutrition Facts (3 oz, Cooked)
A 3-ounce (85-gram) cooked serving of ground venison is notably lean and nutrient-dense. The exact calorie count can fluctuate based on how much fat was added during processing or cooking, but a typical value is widely recognized.
Typical Nutritional Breakdown
Based on USDA data for pan-broiled ground deer meat, a 3-ounce serving contains:
- Calories: Approximately 159 kcal
- Protein: About 22-23 grams
- Total Fat: About 7 grams
- Saturated Fat: About 3.4 grams
- Carbohydrates: 0 grams
- Cholesterol: About 83 mg
- Iron: About 2.8 mg (16% Daily Value)
- Vitamin B12: About 1.97 mcg (82% Daily Value)
This profile highlights venison as an excellent source of protein and essential minerals like iron and zinc, along with B vitamins, which are crucial for energy metabolism and nerve function.
Comparison: Ground Venison vs. Ground Beef
Ground venison is often compared to ground beef due to their similar use in recipes like burgers, chili, and meat sauces. Venison is typically leaner because deer are wild animals with lower intramuscular fat (marbling) than cattle.
Nutritional Comparison Table (Per 3 oz / 85g, Cooked)
| Nutrient | Ground Venison (Typical) | Ground Beef (90% Lean) | Ground Beef (80% Lean) |
|---|---|---|---|
| Calories | 159 | 173 | 218 |
| Protein | 22.5 g | 21.4 g | 21.5 g |
| Total Fat | 7 g | 9.1 g | 14 g |
| Saturated Fat | 3.4 g | 3.6 g | 5.5 g |
| Cholesterol | 83 mg | 71 mg | 75 mg |
| Iron | 2.8 mg | 2.4 mg | 2.4 mg |
As the table illustrates, ground venison has fewer calories and significantly less total and saturated fat than even 90% lean ground beef, while offering comparable or slightly higher protein content.
Factors Affecting Calorie Count
The number of calories in ground venison is not static. Several factors can influence the final value:
- Added Fat: When processing ground venison, butchers often add pork or beef fat to improve moisture and texture, as venison is extremely lean by nature. If fat is added, the calorie count will be higher.
- Cooking Method: Pan-broiling or grilling allows some fat to render and drain away, slightly reducing the calorie content compared to baking in a dish where fat is retained.
Incorporating Ground Venison into a Healthy Diet
Ground venison is a highly versatile meat that can be used in a variety of dishes. Its lean profile makes it an excellent choice for individuals managing their weight, monitoring cholesterol, or simply aiming for a nutrient-dense diet.
Tips for Cooking Ground Venison
- Prevent Dryness: Since ground venison is very lean, it can dry out quickly. Consider adding moisture through vegetables, sauces, or by mixing it with a small amount of higher-fat meat if preferred.
- Season Well: Venison has a distinct flavor profile, often described as slightly sweet or gamey. It pairs well with herbs like juniper, thyme, and rosemary.
- Monitor Temperature: As with all ground meats, cook ground venison thoroughly to an internal temperature of 160°F (71°C).
Conclusion
A 3-ounce cooked serving of ground venison contains approximately 159 calories, making it a lean, healthy red meat option. With high levels of protein and essential micronutrients like iron and Vitamin B12, venison offers significant dietary benefits over fattier meats. Its low-fat nature requires careful cooking to maintain moisture, but it remains a highly nutritious choice for diverse meals.
