Nutritional Facts of Deer Meat

Freshly served venison with cranberries and rosemary

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Deer meat, or venison, is probably not a common part of your diet, but it can be delicious and healthful. Most deer meat comes from wild game that is completely free range and quite lean. Available as dried jerky, in burgers or as cuts of steak, deer meat is as versatile as any meat you'll find in your supermarket.

Serving Size and Calories

Venison serving sizes are similar to other meats, with a recommended serving size of three to four ounces, or a cut about the size of a deck of playing cards. Raw venison has just 34 calories and only less than one gram of fat per ounce.


Deer meat is considered to be an excellent source of protein due to its protein-to-fat ratio. In one ounce of deer meat you'll consume over six grams of protein. Since a serving size is three to four times that, one serving of deer meat can provide 18 to 24 grams of protein.

With the recommended daily protein intake being 56 grams per day for a man and 46 grams per day for a woman, you could receive about half of your protein intake from a single serving of deer meat.


Venison is a low-fat meat, so it needs to be cooked carefully to avoid overcooking; thus, cooking times differ from other meats. Deer meat can have a strong gamey flavor, which can be lessened through aging or marinating your venison in vinegar, soy sauce, garlic or other strongly flavored sauces.

In your marinades or dressings, watch the level of salt, as this draws out moisture from the venison and can make the finished meat dry and tough. Using herbs, spices and wines can help keep the meat juicy and tender during cooking while also giving it an enjoyable flavor.