Veal, shoulder, arm, separable lean and fat, raw
Whole food · Lamb, Veal, and Game Products
Photo: Wikipedia
This cut comes from the upper front leg of a young cow, offering a lean, tender, and finely grained meat with a mild, subtly sweet flavor. Its low fat content (5.44g per 100g) makes it a protein-packed choice (19.34g) that is naturally carb-free. When raw, it has a pale pink hue that deepens to a savory brown when cooked.
Calorie split: 61% protein · 0% carbs · 39% fat
↓ Full nutrition💚 Why it's loved
People love veal shoulder for its delicate, non-gamey flavor and remarkable tenderness when cooked properly, making it a sophisticated alternative to beef. Its mildness acts as a perfect canvas for rich sauces, herbs, and slow-cooking methods that transform it into melt-in-your-mouth dishes.
⚠️ Watch-outs & how to enjoy it better
As a red meat, it should be consumed in moderation, and those watching their cholesterol or saturated fat intake may need to be cautious. To counteract this, pair it with fiber-rich vegetables or whole grains and use moist-heat cooking methods like braising to keep it tender without adding excess fat. Always ensure it's cooked to a safe internal temperature.
Key benefits
- High-quality, complete protein source for muscle maintenance.
- Low in fat, especially saturated fat compared to many red meats.
- Naturally zero carbohydrates, making it keto and low-carb friendly.
- Good source of B vitamins, particularly B12 and niacin.
- Contains essential minerals like zinc and selenium.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'osso buco' literally means 'bone with a hole' in Italian, referring to the cross-cut veal shank (from the shoulder area) with its distinctive marrow-filled bone at the center.
Full nutrition (USDA data · scales with serving)
| Water | 74.0 g |
| Energy | 132 kcal |
| Energy | 552 kj |
| Protein | 19.3 g |
| Total lipid (fat) | 5.4 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 21.0 mg |
| Iron, Fe | 1.0 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 208 mg |
| Potassium, K | 327 mg |
| Sodium, Na | 83.0 mg |
| Zinc, Zn | 3.2 mg |
| Copper, Cu | 0.12 mg |
| Manganese, Mn | 0.03 mg |
| Selenium, Se | 8.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.27 mg |
| Niacin | 7.6 mg |
| Pantothenic acid | 1.3 mg |
| Vitamin B-6 | 0.44 mg |
| Folate, total | 15.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 15.0 ug |
| Choline, total | 83.0 mg |
| Betaine | 12.2 mg |
| Vitamin B-12 | 1.4 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) | 0.27 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) | 4.6 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 | 2.3 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 | 0.22 g |
| SFA 16:0 | 1.2 g |
| SFA 18:0 | 0.75 g |
| Fatty acids, total monounsaturated | 2.1 g |
| MUFA 16:1 | 0.24 g |
| MUFA 18:1 | 1.8 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.38 g |
| PUFA 18:2 | 0.29 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.05 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 | 82.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.20 g |
| Threonine | 0.84 g |
| Isoleucine | 0.95 g |
| Leucine | 1.5 g |
| Lysine | 1.6 g |
| Methionine | 0.45 g |
| Cystine | 0.22 g |
| Phenylalanine | 0.78 g |
| Tyrosine | 0.62 g |
| Valine | 1.1 g |
| Arginine | 1.1 g |
| Histidine | 0.70 g |
| Alanine | 1.1 g |
| Aspartic acid | 1.7 g |
| Glutamic acid | 3.1 g |
| Glycine | 0.99 g |
| Proline | 0.81 g |
| Serine | 0.72 g |
FAQ
What's the difference between veal shoulder and beef chuck?
Veal comes from young calves (under 6 months), so the meat is much more tender, leaner, and has a milder, sweeter flavor than beef chuck, which comes from an older cow and is tougher with a stronger taste.
What's the best cooking method for this lean cut?
Because it's lean, dry-heat methods like grilling or pan-searing can dry it out quickly. It excels with moist-heat methods like braising, stewing, or slow-roasting, which break down connective tissue and keep it succulent.
Is veal shoulder a sustainable choice?
Sustainability varies greatly by farming practice. Veal production has improved significantly, with many farms now using 'crate-free' or 'group-housed' systems. Look for labels like 'humanely raised' or from reputable farms that prioritize animal welfare.
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 1.32 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: 0.25 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.