Veal, loin, separable lean and fat, raw
Whole food · Lamb, Veal, and Game Products
Photo: Wikipedia
Veal loin is the prized, tender cut from the back of a young calf, prized for its delicate, mild flavor and fine-grained, buttery texture that melts in the mouth. Nutritionally, it's a powerhouse of high-quality protein with a lean profile, making it a sophisticated choice for a protein-rich meal.
Calorie split: 47% protein · 0% carbs · 53% fat
↓ Full nutrition💚 Why it's loved
People love veal loin for its exceptionally tender, non-gamey flavor that acts as a perfect canvas for sauces and seasonings. Its quick-cooking nature and elegant presentation make it a favorite for both home cooks aiming for a special weeknight dinner and chefs crafting classic French or Italian dishes.
⚠️ Watch-outs & how to enjoy it better
As a red meat, it can be higher in cholesterol and saturated fat than poultry or fish, so those monitoring heart health should enjoy it in moderation. To counteract this, pair it with fiber-rich vegetables like roasted asparagus or a crisp salad, and use healthy cooking methods like grilling or broiling to allow excess fat to render off.
Key benefits
- Excellent source of complete, high-quality protein
- Very low in carbohydrates and sugar
- Rich in essential nutrients like B12, niacin, and zinc
- Leaner than many adult beef cuts
- Supports muscle maintenance and repair
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'milk-fed veal' comes from calves raised on a milk-based diet, which contributes to the meat's pale pink color and exceptionally mild flavor compared to grain-fed veal.
Full nutrition (USDA data · scales with serving)
| Water | 69.4 g |
| Energy | 177 kcal |
| Energy | 740 kj |
| Protein | 20.1 g |
| Total lipid (fat) | 10.1 g |
| Ash | 0.96 g |
| Carbohydrate, by difference | 0.07 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 14.0 mg |
| Iron, Fe | 0.84 mg |
| Magnesium, Mg | 43.0 mg |
| Phosphorus, P | 222 mg |
| Potassium, K | 241 mg |
| Sodium, Na | 98.0 mg |
| Zinc, Zn | 2.0 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 16.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.28 mg |
| Niacin | 6.6 mg |
| Pantothenic acid | 0.63 mg |
| Vitamin B-6 | 0.60 mg |
| Folate, total | 3.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 3.0 ug |
| Choline, total | 98.9 mg |
| Betaine | 21.4 mg |
| Vitamin B-12 | 2.5 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) | 0.30 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.05 mg |
| Tocopherol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 69.0 iu |
| Vitamin D (D2 + D3) | 1.7 ug |
| Vitamin D3 (cholecalciferol) | 1.7 ug |
| Vitamin K (phylloquinone) | 1.3 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 | 3.6 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 | 0.25 g |
| SFA 16:0 | 2.1 g |
| SFA 17:0 | 0.11 g |
| SFA 18:0 | 1.1 g |
| SFA 20:0 | 0.00 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 4.8 g |
| MUFA 14:1 | 0.07 g |
| MUFA 16:1 | 0.35 g |
| MUFA 17:1 | 0.09 g |
| MUFA 18:1 | 4.3 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.40 g |
| PUFA 18:2 | 0.36 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:4 | 0.03 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 | 0.41 g |
| Cholesterol | 59.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.20 g |
| Threonine | 0.88 g |
| Isoleucine | 0.99 g |
| Leucine | 1.6 g |
| Lysine | 1.7 g |
| Methionine | 0.47 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.81 g |
| Tyrosine | 0.64 g |
| Valine | 1.1 g |
| Arginine | 1.2 g |
| Histidine | 0.73 g |
| Alanine | 1.2 g |
| Aspartic acid | 1.7 g |
| Glutamic acid | 3.2 g |
| Glycine | 1.0 g |
| Proline | 0.84 g |
| Serine | 0.75 g |
| Hydroxyproline | 0.10 g |
FAQ
How does veal loin differ from beef loin?
Veal comes from young calves (usually under 6 months), resulting in a lighter pink color, milder flavor, and more tender texture than beef from older cattle.
What's the best way to cook veal loin to keep it tender?
Quick, high-heat methods like pan-searing, grilling, or broiling are ideal. Aim for an internal temperature of 145°F (medium-rare) for maximum tenderness, and let it rest before slicing.
Is veal loin a lean cut of meat?
Yes, the loin is one of the leanest primal cuts. The 'separable lean and fat' designation means it includes the small fat cap, which can be trimmed further for an even leaner preparation.
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 1.77 kcal/g · 45% 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: 0.41 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.