If you live in a rural area with plentiful hunting, chances are that you've tried deer meat, also commonly known as venison. Look to your specialty grocer or butcher to purchase professionally handled deer meat as meat killed by hunters may pose some risk to your health. Despite this, deer is a healthy option for your diet, low in fat and high in vitamins and minerals.
Basic Nutrition
A 3-oz. serving of deer meat contains 134 calories. Pairing this type of meat with a serving of millet, quinoa or other whole grain and a portion of vegetables, such as corn, carrots or asparagus, helps you incorporate it into a nutritious meal -- The Diet Channel advises keeping your meals to between 300 to 600 calories, depending on your nutritional needs. It's an excellent source of complete protein, with 25.6 g per serving. Deer meat is also a good choice for low-fat diets as it contains 2.7 g of fat in each serving. It is far less fat than other types of protein, such as beef -- the same size sirloin steak contains 15.2 g of fat.
Vitamins
Deer meat serves up a range of B vitamins, all of which assist in the conversion of food to energy. One serving provides 30 percent of the daily recommended intake of riboflavin, also known as vitamin B-2. A serving of deer meat also provides 29 percent of the niacin and 10 percent of the thiamin you require each day as well. Niacin, vitamin B-3, is good for your skin and nerves, and thiamin, vitamin B-1, helps your tissues get the energy they need to function.
Minerals
Including venison in your diet improves your iron intake; one serving has 21 percent of the iron your body needs each day to manufacture red blood cells. You also take in 19 percent of the daily recommended intake of phosphorus and 16 percent of the zinc and selenium you need. The zinc in deer meat provides benefits to your skin, and selenium dictates thyroid functions. Phosphorus is a critical part of your DNA and RNA. Deer meat provides lesser quantities of calcium, magnesium, potassium and manganese.
Considerations
Unless you purchase commercially grown deer meat from a butcher, you run the risk of lead poisoning. An article published in the April 2009 edition of the journal "PLoS One" notes that lead from fragmented bullets can contaminate meat, putting millions of people who eat deer meat killed by hunters at risk.
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