Veal, composite of trimmed retail cuts, separable lean only, cooked
FDC 175265oz (85 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 66 · -6 vs Lamb, veal & game medianThis composite of trimmed veal cuts, cooked and separated from visible fat, scores 66 of 100 in the Good band, ranking 36 of 60 in Lamb, veal & game on the back of an exceptional 64% DV for protein, among the highest protein readings in its category.
Veal's mild flavor and fine texture make it a classic choice for cutlets, scaloppine, and slow-braised osso buco. A 3 ounce cooked portion, 85 g, is notable in cholesterol at 118 mg per 100 g, worth factoring in for anyone watching dietary cholesterol closely, and because its score sits below the category's 72 point median, lean veal rib or shank cuts are worth a look as a higher-scoring alternative.
See how this score is calculated, build a plate around veal, 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 | 196 kcal | 10% |
| Total fat | 6.6 g | 8% |
| Saturated fat | 1.8 g | 9% |
| Cholesterol | 118 mg | 39% |
| Sodium | 89 mg | 4% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 32 g | 64% |
| Potassium | 338 mg | 7% |
| Calcium | 24 mg | 2% |
| Iron | 1.2 mg | 6% |
| Magnesium | 28 mg | 7% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.42 mg | 3% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 167 kcal | 8% |
| Total fat | 5.6 g | 7% |
| Saturated fat | 1.6 g | 8% |
| Cholesterol | 100 mg | 33% |
| Sodium | 76 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 27 g | 54% |
| Potassium | 287 mg | 6% |
| Calcium | 20 mg | 2% |
| Iron | 0.99 mg | 5% |
| Magnesium | 24 mg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.36 mg | 2% |
Source: USDA FoodData Central · Public domain
FDC 175265Original 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, rib, separable lean only, rawDensity 67 vs 66Veal, shank, separable lean and fat, rawDensity 70 vs 66Game meat, opossum, cooked, roastedDensity 70 vs 66Original analysis by NutriVerdict
In the kitchen and how to use it
Veal is a delicate, mild-flavored meat from young cattle, and lean cuts are the basis of dishes like scaloppine and cutlets, where the meat is pounded thin and quickly pan-seared, as well as slower-cooked stews and roasts made from tougher cuts. Because the flavor is subtle, veal is typically finished with a pan sauce built from lemon, capers, sage, or white wine rather than heavy seasoning that would overwhelm it. Its texture is finer-grained and more tender than beef from older cattle.
Keep raw veal refrigerated and use it within a couple of days, or freeze it for longer storage, and take care not to overcook trimmed lean veal, since it can dry out quickly given how little fat it carries. This lean, cooked veal is notably high in protein at 31.9 grams per 100 grams, which is 64% of the Daily Value, with a moderate 89 milligrams of sodium, making it well suited to a straightforward pan-seared cutlet with a light sauce.
Frequently asked questions about veal
How many calories are in lean cooked veal?
This lean veal has 196 calories per 100 grams, or about 167 calories in an 85-gram serving.
Is veal a good source of protein?
Yes, lean cooked veal provides 31.9 grams of protein per 100 grams, which is 64% of the Daily Value.
What dishes is veal commonly used for?
Thin cutlets are pounded and quickly pan-seared for dishes like scaloppine, while tougher cuts are slow-cooked into stews and braises.