Veal, loin, separable lean only, cooked, braised
Whole food · Lamb, Veal, and Game Products
Photo: Wikipedia
Braised veal loin is a lean, tender cut of young beef, slow-cooked in liquid until it becomes fork-tender with a delicate, mild flavor. Its texture is fine-grained and succulent, offering a refined alternative to more robust beef cuts. Nutritionally, it's a powerhouse of high-quality protein with minimal fat, making it an excellent choice for a protein-focused meal.
Calorie split: 62% protein · 0% carbs · 38% fat
↓ Full nutrition💚 Why it's loved
People love braised veal loin for its elegant, subtle flavor and melt-in-your-mouth texture that absorbs sauces beautifully. It's prized in culinary traditions for its versatility, serving as a sophisticated centerpiece for both rustic family meals and refined dinner parties.
⚠️ Watch-outs & how to enjoy it better
As a red meat, it should be consumed in moderation by those monitoring saturated fat intake or with specific heart-health concerns. The braising process often involves added salt or wine, which can increase sodium content. Tip: Use low-sodium broth and control added salt; pair with potassium-rich vegetables like spinach or tomatoes to help balance sodium levels.
Key benefits
- Exceptionally high in complete protein for muscle maintenance.
- Very low in carbohydrates, suitable for ketogenic diets.
- Provides essential minerals like zinc and B vitamins, especially B12.
- Lean preparation method preserves nutrients without added fats.
- Offers a milder, less gamey flavor than mature beef.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'veal' comes from the French word 'veau,' and traditional Italian Osso Buco specifically requires the use of milk-fed veal shanks, prized for their tender marrow.
Full nutrition (USDA data · scales with serving)
| Water | 57.0 g |
| Energy | 226 kcal |
| Energy | 946 kj |
| Protein | 33.6 g |
| Total lipid (fat) | 9.2 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 32.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 237 mg |
| Potassium, K | 297 mg |
| Sodium, Na | 84.0 mg |
| Zinc, Zn | 4.1 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.04 mg |
| Selenium, Se | 14.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.34 mg |
| Niacin | 10.1 mg |
| Pantothenic acid | 0.85 mg |
| Vitamin B-6 | 0.28 mg |
| Folate, total | 15.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 15.0 ug |
| Choline, total | 125 mg |
| Betaine | 16.5 mg |
| Vitamin B-12 | 1.3 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) | 7.0 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 | 2.5 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 | 0.02 g |
| SFA 14:0 | 0.17 g |
| SFA 16:0 | 1.5 g |
| SFA 18:0 | 0.87 g |
| Fatty acids, total monounsaturated | 3.3 g |
| MUFA 16:1 | 0.29 g |
| MUFA 18:1 | 2.9 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.82 g |
| PUFA 18:2 | 0.63 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.15 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 | 125 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.34 g |
| Threonine | 1.5 g |
| Isoleucine | 1.7 g |
| Leucine | 2.7 g |
| Lysine | 2.8 g |
| Methionine | 0.78 g |
| Cystine | 0.38 g |
| Phenylalanine | 1.4 g |
| Tyrosine | 1.1 g |
| Valine | 1.9 g |
| Arginine | 2.0 g |
| Histidine | 1.2 g |
| Alanine | 2.0 g |
| Aspartic acid | 2.9 g |
| Glutamic acid | 5.3 g |
| Glycine | 1.7 g |
| Proline | 1.4 g |
| Serine | 1.3 g |
FAQ
How does braised veal loin differ from braised beef chuck?
Veal loin is significantly leaner and more tender, with a milder, sweeter flavor. Beef chuck has more connective tissue and fat, resulting in a richer, beefier taste and a slightly chewier texture after braising.
Is braised veal loin a good option for a low-fat diet?
Yes, the lean-only cut is very low in fat (9.15g per 100g), especially compared to many other braising cuts. Choosing this cut and trimming any visible fat makes it suitable for a low-fat diet.
What is the best liquid to braise veal loin in?
A combination of dry white wine (like Pinot Grigio) and a light chicken or vegetable stock is classic, as it complements the veal's delicate flavor without overpowering it. Tomato-based braises are also common in dishes like Osso Buco.
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 2.26 kcal/g · 59% 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: 0.28 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.