Food · Lamb, Veal, and Game Products
Veal nutrition facts
A typical portion of veal (3 oz; 85 g, cubed for stew, separable lean only, cooked, braised) has 160 calories and 30g of protein (USDA FoodData Central). USDA lists 15 descriptions of it: per 100 g they range from 109 calories (cubed for stew, separable lean only, raw) to 642 (composite of trimmed retail cuts, separable fat, cooked).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Veal, cubed for stew (leg and shoulder), separable lean only, cooked, braised, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 34.9g
- more than 99% of 8,218 USDA reference foods
- Calories per 100 g
- 188
- more than 52% of reference foods
- Sodium per 100 g
- 93mg
- more than 58% of reference foods
3 oz weighs 85 g in USDA's record for Veal, cubed for stew (leg and shoulder), separable lean only, cooked, braised (FDC 175289).
Where the calories come from: 0% carbohydrate, 22% fat and 78% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Vitamin B121.4 µg in 3 oz (85 g), 59% of the Daily Value
- Zinc5.1 mg in 3 oz (85 g), 46% of the Daily Value
- Niacin7.1 mg in 3 oz (85 g), 44% of the Daily Value
- Riboflavin0.3 mg in 3 oz (85 g), 26% of the Daily Value
- Selenium13 µg in 3 oz (85 g), 23% of the Daily Value
- Vitamin B60.3 mg in 3 oz (85 g), 19% of the Daily Value
- Phosphorus203 mg in 3 oz (85 g), 16% of the Daily Value
- Copper0.1 mg in 3 oz (85 g), 14% of the Daily Value
Source: USDA FoodData Central (FDC 175289), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of veal USDA describes
Separable fat (FDC 175267) has the most calories per 100 g (642); the fewest: Cubed for stew (leg and shoulder) (109)
Every nutrient in this record (63)
The portion is 3 oz (85 g); % DV is for that portion.
Energy, macronutrients and sugars (11)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 29.7 g | 34.9 g | 59% |
| Total lipid (fat) | 3.66 g | 4.31 g | 5% |
| Carbohydrate, by difference | 0 g | 0 g | 0% |
| Ash | 1.61 g | 1.89 g | |
| Energy | 160 kcal | 188 kcal | |
| Water | 50.4 g | 59.3 g | |
| Fiber, total dietary | 0 g | 0 g | 0% |
| Cholesterol | 123 mg | 145 mg | 41% |
| Fatty acids, total saturated | 1.10 g | 1.30 g | 6% |
| Fatty acids, total monounsaturated | 1.18 g | 1.39 g | |
| Fatty acids, total polyunsaturated | 0.38 g | 0.45 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 24.6 mg | 29.0 mg | 2% |
| Iron, Fe | 1.22 mg | 1.44 mg | 7% |
| Magnesium, Mg | 23.8 mg | 28.0 mg | 6% |
| Phosphorus, P | 203 mg | 239 mg | 16% |
| Potassium, K | 291 mg | 342 mg | 6% |
| Sodium, Na | 79.0 mg | 93.0 mg | 3% |
| Zinc, Zn | 5.11 mg | 6.01 mg | 46% |
| Copper, Cu | 0.13 mg | 0.15 mg | 14% |
| Manganese, Mn | 0.034 mg | 0.040 mg | 1% |
| Selenium, Se | 12.9 µg | 15.2 µg | 23% |
Vitamins (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Vitamin E (alpha-tocopherol) | 0.38 mg | 0.45 mg | 3% |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.060 mg | 0.070 mg | 5% |
| Riboflavin | 0.34 mg | 0.40 mg | 26% |
| Niacin | 7.06 mg | 8.30 mg | 44% |
| Pantothenic acid | 1.01 mg | 1.19 mg | |
| Vitamin B-6 | 0.32 mg | 0.38 mg | 19% |
| Folate, total | 13.6 µg | 16.0 µg | |
| Vitamin B-12 | 1.42 µg | 1.67 µg | 59% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 13.6 µg | 16.0 µg | |
| Folate, DFE | 13.6 µg | 16.0 µg | 3% |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.30 g | 0.35 g | |
| Threonine | 1.30 g | 1.53 g | |
| Isoleucine | 1.46 g | 1.72 g | |
| Leucine | 2.36 g | 2.78 g | |
| Lysine | 2.45 g | 2.88 g | |
| Methionine | 0.69 g | 0.81 g | |
| Cystine | 0.33 g | 0.39 g | |
| Phenylalanine | 1.20 g | 1.41 g | |
| Tyrosine | 0.95 g | 1.11 g | |
| Valine | 1.64 g | 1.93 g | |
| Arginine | 1.75 g | 2.06 g | |
| Histidine | 1.08 g | 1.27 g | |
| Alanine | 1.77 g | 2.08 g | |
| Aspartic acid | 2.56 g | 3.02 g | |
| Glutamic acid | 4.70 g | 5.53 g | |
| Glycine | 1.53 g | 1.80 g | |
| Proline | 1.24 g | 1.46 g | |
| Serine | 1.11 g | 1.31 g |
Fatty acids (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0.0085 g | 0.010 g | |
| SFA 14:0 | 0.060 g | 0.070 g | |
| SFA 16:0 | 0.63 g | 0.74 g | |
| SFA 18:0 | 0.38 g | 0.45 g | |
| MUFA 18:1 | 1.05 g | 1.23 g | |
| PUFA 18:2 | 0.27 g | 0.32 g | |
| PUFA 18:3 | 0.017 g | 0.020 g | |
| PUFA 20:4 | 0.093 g | 0.11 g | |
| MUFA 16:1 | 0.12 g | 0.14 g |
Source: USDA FoodData Central, FDC 175289: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in veal?
160 in 3 oz (85 g) of cubed for stew, separable lean only, cooked, braised; 109 to 642 per 100 g across USDA's descriptions.
How much protein is in veal?
30g in 3 oz; 34.9 g per 100 g.
How much sodium is in veal?
80mg in 3 oz; 93 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov