Venison or deer, potatoes, and vegetables including carrots, broccoli, and/or dark-green leafy; gravy
Common food
Photo: Wikipedia
A hearty, rustic dish featuring tender, lean venison paired with earthy potatoes and vibrant vegetables like carrots, broccoli, or dark greens, all brought together in a rich, savory gravy. The meat is typically gamey and robust, while the vegetables add a sweet, fresh contrast and the gravy provides a deep, umami-rich sauce. Despite its comforting appearance, it's a nutritionally balanced meal, offering a solid protein punch with a moderate calorie count.
Calorie split: 19% protein · 35% carbs · 46% fat
↓ Full nutrition💚 Why it's loved
People adore this dish for its deep, comforting flavors that evoke a sense of tradition and hearth. The combination of gamey meat, sweet vegetables, and savory gravy is seen as the ultimate hearty, satisfying meal, often associated with family gatherings and colder climates.
⚠️ Watch-outs & how to enjoy it better
The gamey flavor of venison can be strong or unfamiliar to some palates. Those watching sodium intake should be cautious with the gravy, which can be high in salt. To mitigate, use low-sodium stock for the gravy, pair with extra steamed vegetables to balance the meal, and ensure the venison is marinated or slow-cooked to mellow its robust taste.
Key benefits
- Excellent source of lean, high-quality protein for muscle maintenance.
- Rich in iron and B vitamins from venison, supporting energy levels.
- Provides complex carbohydrates from potatoes for sustained energy.
- Vegetables add essential fiber, vitamins A, C, and K, and antioxidants.
- Gravy can be a source of minerals like zinc and selenium if made from bone broth.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Venison is significantly leaner than beef, containing about half the fat and fewer calories per gram, making it one of the leanest red meats available.
Full nutrition (USDA data · scales with serving)
| Water | 75.2 g |
| Energy | 127 kcal |
| Protein | 6.0 g |
| Total lipid (fat) | 6.5 g |
| Carbohydrate, by difference | 11.2 g |
| Fiber, total dietary | 1.4 g |
| Total Sugars | 0.94 g |
| Calcium, Ca | 13.0 mg |
| Iron, Fe | 0.92 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 63.0 mg |
| Potassium, K | 222 mg |
| Sodium, Na | 317 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.12 mg |
| Selenium, Se | 2.6 ug |
| Vitamin C, total ascorbic acid | 6.9 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.12 mg |
| Niacin | 1.7 mg |
| Vitamin B-6 | 0.20 mg |
| Folate, total | 12.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 12.0 ug |
| Choline, total | 26.2 mg |
| Vitamin B-12 | 0.40 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 78.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 762 ug |
| Carotene, alpha | 323 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 157 ug |
| Vitamin E (alpha-tocopherol) | 1.3 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 15.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.2 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 | 0.00 g |
| SFA 14:0 | 0.03 g |
| SFA 16:0 | 0.76 g |
| SFA 18:0 | 0.32 g |
| Fatty acids, total monounsaturated | 2.6 g |
| MUFA 16:1 | 0.06 g |
| MUFA 18:1 | 2.5 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.2 g |
| PUFA 18:2 | 1.9 g |
| PUFA 18:3 | 0.25 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 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 | 16.0 mg |
FAQ
How is venison different from beef in taste?
Venison has a distinct, slightly gamey and earthy flavor that is leaner and more robust than beef. The taste can vary based on the deer's diet and age.
Can I use other vegetables in this dish?
Absolutely. While carrots, broccoli, and greens are classic, you can substitute or add parsnips, turnips, peas, mushrooms, or celery for different textures and flavors.
What's the best way to cook venison to keep it tender?
Slow cooking methods like braising, stewing, or using a slow cooker are ideal. Marinating the meat beforehand and avoiding overcooking are key to preventing toughness.
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 1.27 kcal/g · 19% calories from protein · 1.4 g fiber · 0.9 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: 1.43 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.