When you think of venison, deer meat may be the first thing that comes to mind. However, the meat of elk, caribou, antelope, moose and pronghorn also qualifies as venison, according to the U.S. Department of Agriculture. Farmers and ranchers breed many of these species for sale to restaurants or supermarkets, where they are gaining popularity for their lean nutritional profile.The flavor, texture and fat content of venison varies depending on the diet and activity level of the game animal, however.
Calories and Protein
The calorie and protein content of venison from deer, antelope, elk and pronghorn are similar, according to the University of Wyoming's Cooperative Extension Service. A 100 g serving of raw deer venison -- a portion that equals slightly less than 3 oz. of cooked meat -- has 119 calories and 23 g of protein. The protein in red meat contains a full complement of amino acids, which form the structural materials for cells, tissues and organs, as well as fluid compounds such as hormones and enzymes, and a single serving of deer venison provides 48 percent of the protein you need each day. The calories in this serving of deer venison represent only 6 percent of your daily caloric requirement if you're following a 2,000-calorie diet.
Total Fat and Cholesterol
A 3.5-oz. serving of raw deer venison has 3 g of total fat and 54 mg of cholesterol -- approximately 18 percent of the American Heart Association's recommended daily cholesterol limit of 300 mg. Deer and other game animals that are bred on large ranches forage for vegetation over large expanses of land, much the way their wild counterparts do. Farm-raised animals, in contrast, live in smaller, enclosed spaces and eat alfalfa, wheat or other grains. A lower activity level and a grain-based diet gives the meat from farm-raised game animals a higher fat content and milder flavor than the venison from ranch-raised or wild animals. Leaner cuts of venison, such as bottom round, have less fat than tender cuts like short loin.
Unsaturated Fats
In addition to saturated fat, venison contains monounsaturated and polyunsaturated fatty acids, which may lower your blood cholesterol levels and help prevent heart disease and stroke, according to the American Heart Association. The polyunsaturated omega-3 and omega-6 fats in venison are essential fatty acids -- meaning your body can't produce them, so you must obtain them from food sources. The total fat in a 3.5-oz. serving of raw deer venison consists of 44 percent saturated fats, 29.3 percent monounsaturated fats and 26.6 percent polyunsaturated fats, the University of Wyoming notes. The AHA recommends that the majority of fats you eat be monounsaturated or polyunsaturated fats.
Vitamins and Minerals
Venison offers an abundance of essential vitamins and minerals along with its low calorie and fat content. A 100 g portion of cooked venison steak provides 4 mg of iron, 4 mg of zinc, 8 mg of niacin, 1 mg of vitamin B-6 and 2 mcg of vitamin B-12, according to the USDA. Iron helps your body use oxygen and produce energy. The B-complex vitamins contribute to healthy nerve and brain function, blood circulation and metabolism. Zinc facilitates wound healing and enables normal growth and neurological function.
References
- U.S. Department of Agriculture: Food Safety and Inspection Service: Game from Farm to Table
- University of Wyoming Extension: Nutritional Content of Game Meat; Lydia C. Madeiros, et al.; Aug. 2002
- USDA National Nutrient Database: Game Meat, Deer, Top Round, Separable Lean Only, 1" Steak, Cooked, Broiled
- Centers for Disease Control and Prevention: Nutrition for Everyone: Basics: Protein
- American Heart Association: Frequently Asked Questions about "Better" Fats
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