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 Weight Loss
Successful weight loss isn't about deprivation—it's about choosing foods that satisfy hunger, provide essential nutrients, and support your metabolism. The best weight loss foods are nutrient-dense, meaning they deliver maximum nutrition per calorie.
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 Weight Loss
Protein
25.7gSupports weight loss by providing essential protein
Best Ways to Eat Venison (Deer, Lean) for Weight Loss
- 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 sustainable weight loss, aim for a moderate calorie deficit of 300-500 calories per day. This allows for steady fat loss while preserving muscle mass and energy levels.
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
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