Game meat, deer, top round, separable lean only, 1" steak, cooked, broiled
Whole food · Lamb, Veal, and Game Products
Photo: Wikipedia
This is a lean, broiled steak cut from the deer's top round, a muscle that gets a good workout, resulting in a dense, fine-grained texture with a deep, earthy, and slightly sweet flavor. Nutritionally, it's a powerhouse, delivering over 31 grams of high-quality protein per 100 grams with virtually no fat or carbohydrates, making it one of the leanest red meats available.
Calorie split: 88% protein · 0% carbs · 12% fat
↓ Full nutrition💚 Why it's loved
People cherish venison for its clean, robust flavor that's more complex than beef but less gamey than other wild meats, often described as a rich, woodland essence. Its extreme leanness makes it a prized ingredient for healthy, high-protein diets and a centerpiece in rustic, celebratory meals.
⚠️ Watch-outs & how to enjoy it better
Its very low fat content means it can become dry and tough if overcooked, which is a common pitfall for those used to fattier cuts. To counteract this, use a meat thermometer to avoid overcooking, marinate it beforehand, or pair it with a flavorful sauce or compound butter.
Key benefits
- Extremely high in protein for muscle repair and satiety.
- Very low in fat, especially saturated fat.
- Rich in iron, zinc, and B vitamins like B12.
- Naturally free from carbohydrates and sugars.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Venison contains more protein per calorie than chicken breast, making it one of the most efficient sources of lean protein in the animal kingdom.
Full nutrition (USDA data · scales with serving)
| Water | 66.1 g |
| Energy | 152 kcal |
| Energy | 635 kj |
| Protein | 31.5 g |
| Total lipid (fat) | 1.9 g |
| Ash | 1.2 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 4.0 mg |
| Iron, Fe | 4.2 mg |
| Magnesium, Mg | 30.0 mg |
| Phosphorus, P | 272 mg |
| Potassium, K | 377 mg |
| Sodium, Na | 45.0 mg |
| Zinc, Zn | 3.7 mg |
| Copper, Cu | 0.27 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 11.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.25 mg |
| Riboflavin | 0.50 mg |
| Niacin | 8.4 mg |
| Pantothenic acid | 0.90 mg |
| Vitamin B-6 | 0.71 mg |
| Folate, total | 10.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 10.0 ug |
| Vitamin B-12 | 2.3 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.64 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.0 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.07 g |
| SFA 15:0 | 0.03 g |
| SFA 16:0 | 0.41 g |
| SFA 17:0 | 0.03 g |
| SFA 18:0 | 0.49 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.41 g |
| MUFA 14:1 | 0.01 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.03 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 0.37 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.12 g |
| PUFA 18:2 | 0.07 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 85.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.28 g |
| Threonine | 1.2 g |
| Isoleucine | 1.4 g |
| Leucine | 2.4 g |
| Lysine | 2.6 g |
| Methionine | 0.74 g |
| Cystine | 0.30 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 1.00 g |
| Valine | 1.5 g |
| Arginine | 1.9 g |
| Histidine | 0.95 g |
| Alanine | 1.9 g |
| Aspartic acid | 2.8 g |
| Glutamic acid | 4.5 g |
| Glycine | 1.7 g |
| Proline | 1.4 g |
| Serine | 1.1 g |
| Hydroxyproline | 0.46 g |
FAQ
How does the taste of venison top round differ from beef?
Venison has a richer, earthier, and slightly sweeter flavor with a subtle 'gamey' or woodland note. It's leaner and less fatty than most beef cuts, so the taste is more concentrated and mineral-like.
What's the best way to cook this lean cut to avoid dryness?
The key is high heat for a short time. Broil, grill, or pan-sear it quickly to a medium-rare internal temperature (around 130-135°F or 54-57°C). Let it rest after cooking, and consider a quick marinade or a finishing sauce.
Is venison considered red meat? Is it healthy?
Yes, it's classified as red meat. However, it's significantly leaner than most domestic red meats, with less fat and calories and more protein. It's a nutrient-dense choice, especially for those monitoring fat intake.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.52 kcal/g · 83% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.12 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.