Deer Steak Nutrition Facts Overview Part 1 of 2

Deer Steak Nutrition Facts Overview Part 1 of 2
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Calories

One cubic inch of cooked boneless deer steak provides 25 calories, including 4 calories from fat. 100 grams of cooked deer steak contains 150 calories, with 23 calories from fat.

1 oz of uncooked boneless deer steak provides 31 calories including 5 calories from fat when cooked and 1 oz of cooked and boneless deer steak provides 43 calories including 7 calories from fat.

One medium patty deer provides 128 calories, with 20 calories from fat. An elk patty, by contrast, provides 142 calories, with 22 calories from fat, and an elk steak provides 190 calories including 30 calories from fat.

One cup of ground deer steak provides 184 calories including 29 calories from fat while a cup of diced deer steak provides 201 calories including 32 calories from fat.

The venison steak calorie breakdown is 16 percent fat and 84 percent protein.

Image Credit: flickr.com/Per Ola Wiberg

Fat

Deer steak is low in fat.

One cubic inch of boneless deer steak contains 0.44 grams of fat. This includes 0.22 grams of polyunsaturated fat and 0.079 grams of monounsaturated fat. 100 grams of deer steak contains 2.61 grams of total fat, equaling four percent of the recommended daily intake, which includes 0.967 grams of saturated fat, 0.132 grams of polyunsaturated fat, and 0.463 grams of monounsaturated fat.

One ounce of uncooked boneless deer steak provides 0.55 grams of fat, including 0.203 grams of saturated fat and 0.028 grams of polyunsaturated fat, after cooking. An ounce of cooked deer steak by contrast provides 0.74 grams of fat, including 0.274 grams of saturated fat, 0.037 grams of polyunsaturated fat, and 0.131 grams of monounsaturated fat.

One medium patty deer steak provides 2.22 grams of fat, which approximates 3 percent of the recommended daily intake. This quantity of fat includes 0.822 grams of saturated fat, 0.112 grams of polyunsaturated fat, and 0.394 of monounsaturated fat.

An elk patty contains 2.48 grams of fat, which equals to about four percent of the recommended daily intake. Saturated Fat amounts of 0.919 grams, polyunsaturated fat equals to 0.125 grams, and monounsaturated fat amounts to 0.44 grams in this fat quantity.

An elk steak, in contrast contains 3.32 grams of fat, including 1.228 grams of saturated fat, 0.167 grams of polyunsaturated fat and 0.588 grams of monounsaturated fat.

One cup of ground deer steak contains 3.21 grams, equaling five percent of recommended daily intake, including 1.19 grams of saturated Fat, 0.162 grams of polyunsaturated fat, and 0.569 grams of monounsaturated fat. A cup of diced deer steak in contrast contains 3.5 grams of fat, .1269 grams of saturated fat, 0.176 grams of polyunsaturated fat, and 0.62 grams of monounsaturated fat.

Fat provides game meat with its distinctive flavor. Trimming the visible fat may reduce such flavor and cause the meat to lose its juiciness. One option to retain the juiciness while trimming the flavor causing fat is substituting other sources of fat.

Continue to Page 2 for additional dear steak nutrition facts

Protein

Deer Steak Nutrition Facts

Deer steak, as all meat products, are a good source of protein, and a regular size serving provides more than half the recommended daily intake.

The protein levels in deer steak are as follows:

  • 1 cubic inch, boneless: 5.07 grams
  • 100 grams: 29.8 grams
  • 1 oz uncooked (yield after cooking): 6.26 grams
  • 1 oz cooked: 8.45 grams
  • 1 medium patty: 25.33 grams
  • 1 elk patty: 28.31 grams
  • 1 elk steak: 37.85 grams
  • 1 cup ground: 36.65 grams
  • 1 cup diced: 39.93 grams

Image Credit: Picasa Web/Kevin & Carolyn

Cholesterol

Deer Steak has high levels of cholesterol. The amount of cholesterol in various types of deer steak includes:

  • 1 cubic inch, boneless: 13mg, about 4 percent of recommended daily intake
  • 100 grams: 78mg , 26 percent of recommended daily intake
  • 1 oz uncooked (yield after cooking): 16mg 5 percent of recommended daily intake
  • 1 oz cooked: 22mg, 7 percent of daily recommended intake
  • 1 medium patty: 66 mg, 22 percent of recommended daily intake
  • 1 elk patty: 74mg, 25 percent of recommended daily intake
  • 1 elk steak: 99mg, 33 percent of recommended daily intake
  • 1 cup ground: 96mg, 32 percent of recommended daily intake
  • 1 cup diced: 105mg, 35 percent of recommended daily intake

Sodium

The sodium levels in deer steak are as follows:

  • 1 cubic inch, boneless: 81mg, 3 percent of recommended daily intake
  • 100 grams: 476mg , 20 percent of recommended daily intake
  • 1 oz uncooked (yield after cooking): 100 mg, 4 percent of recommended daily intake
  • 1 oz cooked: 135mg, 6 percent of recommended daily intake
  • 1 medium patty, cooked: 405mg, 17 percent of recommended daily intake
  • 1 elk patty: 452mg, 19 percent of recommended daily intake
  • 1 elk steak: 605mg, 25 percent of recommended daily intake
  • 1 cup ground: 585mg, 24 percent of recommended daily intake
  • 1 cup diced: 638mg, 27 percent of recommended daily intake

Vitamins and Minerals

Deer Stake contains some quantities of B Vitamins and Vitamin D. An average serving size of 4-oz of dear meat contains 0.20 mg of thiamin or Vitamin B1, 0.68 mg of riboflavin or Vitamin B2, 7.61 mg of niacin or Vitamin B3, 0,.43 mg of Vitamin B6, and 13.61 IU of Vitamin D.

Among minerals, deer meat is a good source of copper, iron, phosphorus, selenium, and zinc. A standard serving of 4-oz contains

  • 0.35 mg of copper, 17.5 percent of recommended daily value
  • 5.07 mg of iron, 28.17 percent of recommended daily value
  • 27.21 mg of magnesium, 6.80 percent of recommended daily value
  • 256.28 mg of phosphorus, 25.63 percent of recommended daily value
  • 379.98 mg of potassium, 10.85 percent of recommended daily value
  • 14.63 mcg of selenium, 20.90 percent of recommended daily value
  • 3.12 mg of zinc, 20.80 percent of recommended daily value

Carbohydrates

An analysis of deer steak nutrition facts reveal it free of carbohydrates, including dietary fibre and other sugars.

Deer steak is a tasty and delicious delicacy if handled properly. The key to good eating is cooking it thoroughly above 165º F, and marinating it to enhance the flavor.

References

  1. North Dakota State University. Wild Side of the Menu. https://www.ag.ndsu.edu/pubs/yf/foods/he124w-2.htm#nutrient
  2. University of Illinois Extension. Guide to Care and Handling of Deer. https://web.extension.illinois.edu/regions/SIfamily/pdf/guide_deer.pdf
  3. FatSecret.com. Venison/Deer Steak. https://www.fatsecret.com/calories-nutrition/generic/venison-deer-steak-cooked?portionid=4677&portionamount=1.000
  4. George Mateljan Foundation. Venison: In-depth nutrient analysis. https://www.whfoods.com/genpage.php?tname=nutrientprofile&dbid=6