Veal, cubed for stew (leg and shoulder), separable lean only, cooked, braised
Whole food · Lamb, Veal, and Game Products
Photo: Wikipedia
This is lean, cubed veal from the leg or shoulder, slow-braised until fork-tender. The meat is remarkably lean with a mild, delicate flavor and a fine, velvety texture that readily absorbs braising liquids. Nutritionally, it's a powerhouse of high-quality protein with minimal fat.
Calorie split: 78% protein · 0% carbs · 22% fat
↓ Full nutrition💚 Why it's loved
People cherish it for its tender, melt-in-your-mouth texture and its ability to become deeply flavorful when braised in rich sauces or broths. It's a classic comfort food in many European cuisines, prized for its elegance and subtlety compared to stronger-flavored meats.
⚠️ Watch-outs & how to enjoy it better
Its extreme leanness can make it prone to drying out if overcooked or prepared with high-heat methods. To counteract this, always braise it slowly in liquid or a covered pot to retain moisture. Some may find its mild flavor less robust than beef, which can be enhanced by using aromatic herbs and a flavorful braising base.
Key benefits
- Exceptionally high in complete protein for muscle maintenance.
- Very low in fat, especially saturated fat.
- Provides key nutrients like iron, zinc, and B vitamins.
- A lean, versatile red meat option.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Blanquette de Veau, a classic French veal stew, gets its name from the French word 'blanc' (white) because the meat is traditionally not browned first, resulting in a creamy, white sauce.
Full nutrition (USDA data · scales with serving)
| Water | 59.3 g |
| Energy | 188 kcal |
| Energy | 787 kj |
| Protein | 34.9 g |
| Total lipid (fat) | 4.3 g |
| Ash | 1.9 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 29.0 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 239 mg |
| Potassium, K | 342 mg |
| Sodium, Na | 93.0 mg |
| Zinc, Zn | 6.0 mg |
| Copper, Cu | 0.15 mg |
| Manganese, Mn | 0.04 mg |
| Selenium, Se | 15.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.40 mg |
| Niacin | 8.3 mg |
| Pantothenic acid | 1.2 mg |
| Vitamin B-6 | 0.38 mg |
| Folate, total | 16.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 16.0 ug |
| Folate, DFE | 16.0 ug |
| Vitamin B-12 | 1.7 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Vitamin E (alpha-tocopherol) | 0.45 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.3 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.07 g |
| SFA 16:0 | 0.74 g |
| SFA 18:0 | 0.45 g |
| Fatty acids, total monounsaturated | 1.4 g |
| MUFA 16:1 | 0.14 g |
| MUFA 18:1 | 1.2 g |
| Fatty acids, total polyunsaturated | 0.45 g |
| PUFA 18:2 | 0.32 g |
| PUFA 18:3 | 0.02 g |
| PUFA 20:4 | 0.11 g |
| Cholesterol | 145 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.35 g |
| Threonine | 1.5 g |
| Isoleucine | 1.7 g |
| Leucine | 2.8 g |
| Lysine | 2.9 g |
| Methionine | 0.81 g |
| Cystine | 0.39 g |
| Phenylalanine | 1.4 g |
| Tyrosine | 1.1 g |
| Valine | 1.9 g |
| Arginine | 2.1 g |
| Histidine | 1.3 g |
| Alanine | 2.1 g |
| Aspartic acid | 3.0 g |
| Glutamic acid | 5.5 g |
| Glycine | 1.8 g |
| Proline | 1.5 g |
| Serine | 1.3 g |
FAQ
How is braised veal different from stew beef?
Braised veal is from younger cattle, resulting in a much milder flavor, lighter color, and more tender, fine-grained texture than stew beef, which comes from older cattle and has a stronger, beefier taste.
Why is my braised veal tough?
Despite being tender, veal can become tough if cooked too quickly or at too high a heat. The key is a low, slow simmer in liquid (braising) to break down the connective tissue properly.
What's the best cut for stewing?
The shoulder (also called veal shoulder roast or chuck) is ideal due to its balance of lean meat and connective tissue, which melts into a silky sauce. The leg is also excellent but even leaner.
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 1.88 kcal/g · 74% 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: 0.27 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.