Veal, shoulder, arm, separable lean only, raw
Whole food · Lamb, Veal, and Game Products
Photo: Wikipedia
This is the lean, boneless portion from the upper front leg of a young calf, prized for its exceptionally tender, fine-grained texture and mild, delicate flavor. Nutritionally, it's a powerhouse of high-quality protein with minimal fat, making it a staple for clean, lean cooking. Its pale pink color and subtle sweetness set it apart from more robust red meats.
Calorie split: 80% protein · 0% carbs · 20% fat
↓ Full nutrition💚 Why it's loved
Chefs and home cooks love it for its buttery tenderness when cooked quickly, as it takes on marinades and delicate sauces beautifully. It's the centerpiece of classic, elegant dishes from schnitzel to scaloppine, representing refined comfort food.
⚠️ Watch-outs & how to enjoy it better
Its leanness means it can dry out or become tough if overcooked or prepared with high-heat methods without care. To counteract this, always cook it to medium or less (145°F/63°C internal temp), use moist-heat methods like braising for tougher cuts, or pound it thin and cook it very quickly in fat.
Key benefits
- Exceptionally high in complete protein for muscle maintenance.
- Very low in fat and calories, ideal for lean diets.
- Rich in essential minerals like zinc and phosphorus.
- A good source of B vitamins, especially B12 and B6.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'schnitzel' comes from the German word for 'slice,' and the legal definition of a true Wiener Schnitzel in Austria requires it to be made specifically from veal.
Full nutrition (USDA data · scales with serving)
| Water | 76.6 g |
| Energy | 105 kcal |
| Energy | 439 kj |
| Protein | 20.0 g |
| Total lipid (fat) | 2.2 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 22.0 mg |
| Iron, Fe | 1.0 mg |
| Magnesium, Mg | 26.0 mg |
| Phosphorus, P | 215 mg |
| Potassium, K | 339 mg |
| Sodium, Na | 86.0 mg |
| Zinc, Zn | 3.3 mg |
| Copper, Cu | 0.12 mg |
| Manganese, Mn | 0.03 mg |
| Selenium, Se | 8.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.28 mg |
| Niacin | 7.9 mg |
| Pantothenic acid | 1.3 mg |
| Vitamin B-6 | 0.46 mg |
| Folate, total | 16.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 16.0 ug |
| Folate, DFE | 16.0 ug |
| Vitamin B-12 | 1.4 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Vitamin E (alpha-tocopherol) | 0.27 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.65 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.03 g |
| SFA 16:0 | 0.37 g |
| SFA 18:0 | 0.23 g |
| Fatty acids, total monounsaturated | 0.69 g |
| MUFA 16:1 | 0.07 g |
| MUFA 18:1 | 0.62 g |
| Fatty acids, total polyunsaturated | 0.22 g |
| PUFA 18:2 | 0.16 g |
| PUFA 18:3 | 0.01 g |
| PUFA 20:4 | 0.06 g |
| Cholesterol | 83.0 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 |
FAQ
What's the best way to cook veal shoulder to keep it tender?
For the arm roast, slow braising in liquid (like wine or broth) is ideal to break down connective tissue. For steaks or cutlets, quick pan-searing in butter or oil to medium doneness is perfect.
Is veal shoulder a tough cut?
The 'separable lean only' portion is quite tender, but as a working muscle, it can have some connective tissue. The cooking method is key—quick cooking for steaks, slow cooking for roasts.
How does veal compare nutritionally to beef?
Veal is generally leaner, lower in fat and calories, and slightly higher in protein per ounce than most beef cuts. It also tends to have a more delicate flavor.
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 1.05 kcal/g · 76% 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.