Venison (Deer, Lean) Overview
Venison is an exceptionally lean wild game meat providing complete protein, iron, and B vitamins with minimal fat. This sustainable meat contains higher omega-3 and CLA than conventional beef while being lower in calories and saturated fat. Venison provides quality nutrition for muscle building and energy without excess calories.
Why Venison (Deer, Lean) Helps With Muscle Building
Building muscle requires more than just lifting weights—nutrition plays an equally crucial role. The right foods provide the protein for muscle synthesis, carbohydrates for energy, and micronutrients for recovery and hormone optimization.
Venison (Deer, Lean) Nutrition Facts
Per 85g (3 oz cooked)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 134 | — |
| Protein | 25.7g | 51% |
| Total Carbohydrates | g | 0% |
| Dietary Fiber | g | 0% |
| Sugar | g | — |
| Total Fat | 2.7g | 3% |
| iron | 3.8mg | % |
| zinc | 2.8mg | % |
| vitaminB12 | 1.6mcg | % |
| vitaminB6 | 0.4mg | % |
| vitaminB3 | 7.6mg | % |
| selenium | 11.5mcg | % |
Key Nutrients in Venison (Deer, Lean) for Muscle Building
Protein
25.7gSupports muscle building by providing essential protein
Zinc
2.8mgSupports muscle building by providing essential zinc
Best Ways to Eat Venison (Deer, Lean) for Muscle Building
- Grill or pan-sear steaks medium-rare
- Make venison burgers with added fat
- Slow-cook tougher cuts in stew
- Marinate to tenderize and add moisture
- Use ground venison for chili or tacos
- Roast tenderloin for special occasions
Pro Tip:
For optimal muscle growth, aim for a moderate calorie surplus of 300-500 calories above maintenance. This supports muscle synthesis while minimizing excess fat gain.
Venison (Deer, Lean) Health Benefits
- Very high lean protein (26g per 3oz)
- Exceptionally low fat (only 2.7g per serving)
- Excellent iron source (26% DV) in heme form
- Rich in B vitamins including B12 (66% DV)
- Good zinc source (19% DV) for immunity
- Higher in omega-3 than conventional beef
- Very low calorie for meat (134 per 3oz)
- Sustainable and ethical wild game option
Important Considerations
- Must be cooked thoroughly to kill potential parasites
- Wild game may contain lead if shot with lead bullets
- Very lean - can be dry if overcooked
- Meat allergy possible though rare
Track Your Muscle Building Journey
Log Venison (Deer, Lean) and thousands of other foods instantly with AI-powered photo recognition. Get personalized nutrition insights tailored to your Muscle Building goals.
