Veal, composite of trimmed retail cuts, separable lean only, cooked
Whole food · Lamb, Veal, and Game Products
Photo: Wikipedia
This is lean veal, carefully trimmed of all visible fat and cooked to a tender finish. It boasts a delicate, mildly sweet flavor and a fine, velvety texture that's less gamey than beef. Nutritionally, it's a powerhouse of high-quality protein with minimal fat and zero carbohydrates.
Calorie split: 68% protein · 0% carbs · 32% fat
↓ Full nutrition💚 Why it's loved
Chefs and home cooks prize its subtle, clean taste that acts as a perfect canvas for sauces and seasonings. Its tender texture makes it ideal for quick-cooking methods, resulting in elegant, melt-in-the-mouth dishes.
⚠️ Watch-outs & how to enjoy it better
Its mild flavor can be perceived as bland by those accustomed to stronger meats, and its premium price can be a deterrent. To counteract blandness, use robust marinades or pan sauces; for budget, consider it for special occasions or use smaller portions as a protein accent in dishes.
Key benefits
- Excellent source of complete protein for muscle maintenance
- Very low in saturated fat compared to many red meats
- Rich in essential minerals like zinc and selenium
- Provides B vitamins, especially B12, for nerve function
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Veal comes from young cattle, typically under 6 months old, which is why the meat is so tender and has a lighter color than beef.
Full nutrition (USDA data · scales with serving)
| Water | 60.2 g |
| Energy | 196 kcal |
| Energy | 820 kj |
| Protein | 31.9 g |
| Total lipid (fat) | 6.6 g |
| Ash | 1.2 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 24.0 mg |
| Iron, Fe | 1.2 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 250 mg |
| Potassium, K | 338 mg |
| Sodium, Na | 89.0 mg |
| Zinc, Zn | 5.1 mg |
| Copper, Cu | 0.12 mg |
| Manganese, Mn | 0.04 mg |
| Selenium, Se | 13.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.34 mg |
| Niacin | 8.4 mg |
| Pantothenic acid | 1.3 mg |
| Vitamin B-6 | 0.33 mg |
| Folate, total | 16.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 16.0 ug |
| Folate, DFE | 16.0 ug |
| Choline, total | 123 mg |
| Betaine | 16.2 mg |
| Vitamin B-12 | 1.6 ug |
| Vitamin B-12, added | 0.00 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) | 0.42 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 0.00 ug |
| Vitamin K (phylloquinone) | 6.6 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.8 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 | 0.01 g |
| SFA 14:0 | 0.12 g |
| SFA 16:0 | 1.1 g |
| SFA 18:0 | 0.63 g |
| Fatty acids, total monounsaturated | 2.4 g |
| MUFA 16:1 | 0.21 g |
| MUFA 18:1 | 2.1 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.59 g |
| PUFA 18:2 | 0.45 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.11 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 | 118 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.32 g |
| Threonine | 1.4 g |
| Isoleucine | 1.6 g |
| Leucine | 2.5 g |
| Lysine | 2.6 g |
| Methionine | 0.74 g |
| Cystine | 0.36 g |
| Phenylalanine | 1.3 g |
| Tyrosine | 1.0 g |
| Valine | 1.8 g |
| Arginine | 1.9 g |
| Histidine | 1.2 g |
| Alanine | 1.9 g |
| Aspartic acid | 2.8 g |
| Glutamic acid | 5.0 g |
| Glycine | 1.6 g |
| Proline | 1.3 g |
| Serine | 1.2 g |
FAQ
How does veal differ from beef in taste and texture?
Veal has a much milder, sweeter, and more delicate flavor than beef, with a finer, softer texture due to the animal's young age and diet.
What's the best way to cook lean veal to keep it tender?
Quick, high-heat methods like sautéing, pan-frying, or grilling are ideal. Avoid overcooking; aim for an internal temperature of 145°F (63°C) for medium-rare to medium doneness.
Is veal a healthy choice for a high-protein diet?
Yes, it's an excellent choice. It provides over 31g of protein per 100g with very little fat, making it a lean and nutrient-dense option for muscle building and satiety.
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 1.96 kcal/g · 65% 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: 0.26 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.