Game meat, deer, ground, raw
FDC 172602patty (cooked from 4 oz raw) (85 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 64 · -8 vs Lamb, veal & game medianGround venison scores 64 of 100 for a Good band, ranking 37th of 60 in Lamb, veal & game. Protein is the dominant macro and the clear standout at 44% DV, with iron contributing a good 16% DV, numbers typical of a lean, dark game meat.
It is most often formed into patties or crumbled for chili and pasta sauces, and a cooked patty from 4 ounces raw (85 grams) is the standard serving, carrying 21.8 grams of protein against just 7.13 grams of fat per 100 grams raw. No limit is flagged for this cut, though its score trails the category's 72 point median, and trimmed veal, cooked, is a higher-scoring swap worth a look.
See how this score is calculated, build a plate around game meat, deer, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 157 kcal | 8% |
| Total fat | 7.1 g | 9% |
| Saturated fat | 3.4 g | 17% |
| Cholesterol | 80 mg | 27% |
| Sodium | 75 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 22 g | 44% |
| Potassium | 330 mg | 7% |
| Calcium | 11 mg | 1% |
| Iron | 2.9 mg | 16% |
| Magnesium | 21 mg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.45 mg | 3% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 133 kcal | 7% |
| Total fat | 6.1 g | 8% |
| Saturated fat | 2.9 g | 14% |
| Cholesterol | 68 mg | 23% |
| Sodium | 64 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 19 g | 37% |
| Potassium | 281 mg | 6% |
| Calcium | 9.4 mg | 1% |
| Iron | 2.5 mg | 14% |
| Magnesium | 18 mg | 4% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.38 mg | 3% |
Source: USDA FoodData Central · Public domain
FDC 172602Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the lamb, veal & game median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Veal, composite of trimmed retail cuts, separable lean only, cookedDensity 66 vs 64Veal, rib, separable lean only, rawDensity 67 vs 64Veal, shank, separable lean and fat, rawDensity 70 vs 64Original analysis by NutriVerdict
In the kitchen and how to use it
Ground venison is leaner than most ground beef and has a deeper, slightly sweet, mineral-forward flavor that benefits from added fat or moisture during cooking, since it can dry out quickly. It is formed into burger patties, browned for chili and Bolognese, or mixed with a portion of pork or bacon fat to keep meatballs and meatloaf moist. Because the flavor is more assertive than beef, it pairs well with juniper, rosemary, red wine reductions, mushrooms, and sweeter accompaniments like cranberry or fig that balance its gamey edge, a pairing common in traditional venison stews.
Keep raw ground venison refrigerated and use it within a day or two, or freeze it in flat, labeled packages, since ground meat spoils faster than whole cuts. A typical cooked patty made from 4 ounces of raw meat weighs about 85 g. Per 100 g, raw ground deer has 157 calories, 21.8 g of protein, which is 44% of the Daily Value, and just 7.13 g of fat, making it a lean option to build a burger or chili around when a lower-fat ground meat is wanted. It also supplies 16% DV of iron per 100 g and stays low in sodium at 75 mg per 100 g.
Frequently asked questions about game meat, deer
How many calories are in ground venison?
Raw ground deer has 157 calories per 100 g, with 21.8 g of protein and 7.13 g of fat.
Is venison a good source of protein?
Yes, it supplies 44% of the Daily Value for protein per 100 g while staying relatively low in fat.
How do you keep ground venison from drying out?
Because it is leaner than most ground beef, cooks often add a little extra fat or moisture, such as bacon or oil, when forming patties or meatballs.