Is Deer Meat Healthy?

Deer meat, commonly known as venison, may not be a type of meat usually found for sale in grocery stores, but many people seek it out from butcher shops or by hunting for it. There is even a thriving Internet sales market, although officials seek to tamp down on it as deer meat available online may not undergo federal safety inspections in terms of processing and handling. When purchased through regulated channels, deer meat is healthy -- low in calories and fat, high in nutrients.

Calories and Serving Size

A 3-oz. serving of roasted deer meat contains 134 calories, an amount that contributes roughly 7 percent of the calories you may consume daily if you follow a 2,000-calorie meal plan. A 3-oz. serving size is the approximate size of a woman's palm or a deck of cards. A typical healthy meal ranges in calories from 300 to 600 calories, so to bring a serving of deer meat to the correct level, consider serving deer meat with a steamed vegetable and a grain. Kamut, quinoa or couscous makes a nutritious choice.

Fat and Cholesterol

One serving of deer meat has 2.7 g fat, or 18 percent of the calories. While you are advised to limit fat consumption to 20 to 35 percent of your total daily calories consumed, you should endeavor to eat only 15 g saturated fat per day; a serving of deer meat contributes 1.1 g of this type of fat. You will also take in 95.2 g cholesterol per portion of deer meat. The advised limit is 300 mg every day. Eating too much saturated fat and cholesterol can increase your risk of heart disease, although your lifestyle and genetics play a role in how your body handles these substances.

Protein

The USDA's Food Pyramid Guide recommends eating two to three servings of protein each day. Eating deer meat can help you meet this goal. One portion of deer meat contains 25.7 g protein, 19.7 percent of the suggested intake of 46 to 56 g per day. The protein in deer meat contains all amino acids essential for your health, and it contributes to your daily energy needs as well. Deer meat protein also helps your body build muscles.

Vitamins

Deer meat is a rich source of riboflavin, or vitamin B2; one serving contains 30 percent of the daily recommended intake. Deer meat's riboflavin content helps your body convert food to energy, and it also reduces your risk of developing cardiovascular problems. A portion of deer meat contains 29 percent of the niacin, or vitamin B1, your body requires as well. Niacin is critical for your nerve function.

Minerals

Eating deer meat can help you ward off anemia, a medical condition that often results from low iron intake. A serving of deer meat provides you with 21 percent of the iron you need every day. Deer meat also contains 19 percent of phosphorus per serving, as well as 16 percent zinc and 13 percent copper.