Veal, ground, cooked, pan-fried
Whole food · Lamb, Veal, and Game Products
Photo: Wikipedia
Pan-fried ground veal is a finely textured, lean meat that cooks into tender, savory crumbles with a delicate, slightly sweet flavor distinct from beef. Nutritionally, it's a powerhouse of high-quality protein with minimal fat and carbohydrates, making it a staple for low-carb and high-protein diets.
Calorie split: 48% protein · 3% carbs · 49% fat
↓ Full nutrition💚 Why it's loved
People love its mild, versatile flavor that acts as a blank canvas for herbs and spices, and its fine texture makes it perfect for delicate dishes like meatballs or stuffings where a heavy beef taste isn't desired.
⚠️ Watch-outs & how to enjoy it better
Its mild flavor can be perceived as bland if under-seasoned, and it is a common allergen for those with a mammalian meat allergy (alpha-gal syndrome). To counteract blandness, cook with aromatics like onions and garlic, and use flavorful cooking fats; for allergies, strict avoidance and medical consultation are necessary.
Key benefits
- Excellent source of complete protein (25.83g per 100g)
- Very low in carbohydrates (1.51g) and sugars (0g)
- Provides essential nutrients like B12, zinc, and iron
- Leaner than many ground beef options
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'veal' comes from the Latin 'vitellus,' meaning 'calf,' and high-quality ground veal is often made from the trim of more expensive cuts like the loin or rib.
Full nutrition (USDA data · scales with serving)
| Water | 59.9 g |
| Energy | 215 kcal |
| Energy | 901 kj |
| Protein | 25.8 g |
| Total lipid (fat) | 11.8 g |
| Ash | 1.0 g |
| Carbohydrate, by difference | 1.5 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 18.0 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 34.0 mg |
| Phosphorus, P | 231 mg |
| Potassium, K | 245 mg |
| Sodium, Na | 146 mg |
| Zinc, Zn | 3.0 mg |
| Copper, Cu | 0.12 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 18.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.43 mg |
| Niacin | 7.9 mg |
| Pantothenic acid | 0.88 mg |
| Vitamin B-6 | 0.51 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 120 mg |
| Betaine | 33.9 mg |
| Vitamin B-12 | 3.5 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) | 0.26 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.07 mg |
| Tocopherol, delta | 0.05 mg |
| Vitamin D (D2 + D3), International Units | 55.0 iu |
| Vitamin D (D2 + D3) | 1.4 ug |
| Vitamin D3 (cholecalciferol) | 1.4 ug |
| Vitamin K (phylloquinone) | 1.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.4 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.27 g |
| SFA 16:0 | 2.5 g |
| SFA 17:0 | 0.12 g |
| SFA 18:0 | 1.4 g |
| SFA 20:0 | 0.00 g |
| SFA 24:0 | 0.02 g |
| Fatty acids, total monounsaturated | 5.7 g |
| MUFA 14:1 | 0.07 g |
| MUFA 16:1 | 0.44 g |
| MUFA 16:1 c | 0.44 g |
| MUFA 17:1 | 0.11 g |
| MUFA 18:1 | 5.0 g |
| MUFA 18:1 c | 4.6 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.78 g |
| PUFA 18:2 | 0.64 g |
| PUFA 18:2 n-6 c,c | 0.60 g |
| PUFA 18:2 CLAs | 0.04 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:4 | 0.13 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 |
| Fatty acids, total trans | 0.45 g |
| Fatty acids, total trans-monoenoic | 0.45 g |
| TFA 18:1 t | 0.45 g |
| Cholesterol | 77.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.26 g |
| Threonine | 1.1 g |
| Isoleucine | 1.3 g |
| Leucine | 2.1 g |
| Lysine | 2.1 g |
| Methionine | 0.60 g |
| Cystine | 0.29 g |
| Phenylalanine | 1.0 g |
| Tyrosine | 0.82 g |
| Valine | 1.4 g |
| Arginine | 1.5 g |
| Histidine | 0.94 g |
| Alanine | 1.5 g |
| Aspartic acid | 2.2 g |
| Glutamic acid | 4.1 g |
| Glycine | 1.3 g |
| Proline | 1.1 g |
| Serine | 0.97 g |
| Hydroxyproline | 0.18 g |
FAQ
How does ground veal differ from ground beef in cooking?
Ground veal is leaner and has a finer, more delicate texture and milder flavor. It cooks faster and can dry out more easily, so it benefits from being mixed with a little fat (like pork) or cooked with added moisture.
Is ground veal healthy?
Yes, it's a nutrient-dense food, high in protein and low in fat and carbs. However, it should be consumed as part of a balanced diet, and like all red meats, in moderation.
What's the best way to keep it from becoming tough?
Avoid overcooking. Since it's lean, it should be cooked just until no longer pink. Incorporating it into sauces or dishes with liquid helps retain moisture.
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 2.15 kcal/g · 48% 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: 0.60 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.