Nutrition for Venison (cooked)

Calories, Protein, Vitamins and More

image of venison source

Venison Nutrition Summary

One pound of cooked venison (453.6 grams) contains 680 calories and 135.2 grams of protein. Venison consist of 66% water, 30% protein, 3% fat, and less than 1% of carbohydrates.

Venison is an excellent source of many nutrients, including protein, iron, potassium, thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12. It also contains significant amounts of calcium, magnesium, selenium, phosphorus, choline, copper and zinc.

In one pound of cooked venison:

  • Calories: 680
  • Protein: 135.2 g
  • Fat: 11.8 g, (Saturated: 6.5 g)
  • Cholesterol: 353.8 mg
  • Sodium: 2159.1 mg
There is no significant amounts of sugar or dietary fiber in venison.

See the Venison Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Venison/deer steak, cooked, NS as to cooking method.

Calories in Venison

Venison has 680 calories per pound or 150 calories for every 100 grams. Most of its calories are from protein and fat.

84% of calories in venison are from protein and 16% of calories are from fat.

Calories from Fat

About 16% the calories in cooked Venison are from fat. Venison has a moderate amount of total fat, with 11.8 grams or 18% of recommended daily values per pound. Most of the fat in venison are saturated and it contains a high amount of saturated fat, about 40% of recommended daily values.

Venison contains 353.8 mg of cholesterol and no trans-fat.

  • Total fat: 11.8 g
  • Cholesterol: 353.8 mg
  • Saturated fat: 6.5 g
  • Monounsaturated fat: 2.9 g
  • Polyunsaturated fat: 0.8 g
There is no significant amounts of trans fat in venison.

Omega-6 in Venison

A source of omega-6 fatty acids, every pound of venison contains a total of 0.5 grams of omega-6. [2]

  • linoleic acid: 0.52 g

Calories Similar to Venison

Some other proteins with similar calories to venison by weight:

Protein in Venison

An excellent source of protein, a single pound of Venison contains 270% of recommended daily values or 135.2 grams of protein.

Protein Similar to Venison

Some other proteins with similar amounts of protein to venison by weight:

Vitamins and Minerals in Venison

An good source of many nutrients, cooked venison contains abundant amounts of iron, potassium, thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12. In fact, a single pound of venison contains 344% of recommended daily values or 48.1 milligrams of niacin. Also an excellent source of riboflavin, a single pound of venison contains 209% of recommended daily values or 2.3 milligrams of riboflavin.

Vitamins in venison (1 pound):
  • Thiamin: 1.3 mg
  • Riboflavin: 2.3 mg
  • Niacin: 48.1 mg
  • Vitamin b6: 3.4 mg
  • Vitamin e: 2.8 mg
  • Folate: 40.8 ug
  • Vitamin b12: 8.2 ug
  • Vitamin k: 5.4 ug
Minerals in venison (1 pound):
  • Calcium: 27.2 mg
  • Potassium: 1782.6 mg
  • Iron: 18.3 mg
  • Magnesium: 136.1 mg
  • Zinc: 16.2 mg
  • Selenium: 59.4 ug
  • Phosphorus: 1238.3 mg
  • Copper: 1 mg
  • Choline: 506.2 mg
There is no significant amounts of manganese, vitamin a, pantothenic acid or vitamin c in venison.

Similar to Venison for Niacin (Vit B3)

Here are some other proteins with similarly abundant amounts of niacin (Vit B3) to venison:

Venison Nutrition Chart


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Water G
Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Venison in Cooking

Venison is not too common in recipes, although it does star in quite a few. Most recipes call for one or two pounds of venison.

Friends and Relatives of Venison

Foods commonly cooked with venison:

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