Nutritional Facts of Deer Meat

by Jamie Simpson ; Updated April 02, 2018

Cooked venison with cranberry sauce.

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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. LIVESTRONG's food database MyPlate notes that raw venison has just 34 calories and only less than one gram of fat per ounce.

Protein

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.

Considerations

Venison is a low-fat meat, and DeerFarmer.com warns that 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.

More About MyPlate

The free LIVESTRONG MyPlate calorie tracker app for iPhone and Android has helped millions of people lose weight the healthy way — by getting support from an active community as they track their eating and exercise. Consistently a top-rated app, MyPlate offers the latest technology in an easy-to-use tool that includes millions of foods and recipes, 5-minute in-app workouts and a robust support community.

Photo Credits

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About the Author

Jamie Simpson is a researcher and journalist based in Indianapolis with more than 10 years of professional writing experience. She earned her B.S. in animal science from Purdue University and her Master of Public Affairs in public management from Indiana University. Simpson also works as a massage therapist and equine sports massage therapist.