Protein in Venison: How Much per 100g and per Portion
Raw venison meat provides 22.2g of protein per 100g. It is a very protein-dense food, meaning it delivers a high amount of protein for its calorie content. For every 100 kcal, you get 21.6g of protein, with about 86% of its total energy coming from protein.
CoFID 18-390 · Venison, meat only, raw
What the numbers say
- High protein density. Venison provides 21.6g of protein per 100 kcal, a very high ratio. Protein accounts for 86% of its total energy content.
- Low fat and salt. According to UK front-of-pack guidance, this food is low in fat, saturated fat, sugars, and salt. A 100g amount contains just 1.6g of fat and 0.14g of salt.
- No carbohydrate or sugars. This cut of venison contains no carbohydrate or sugars. The official data does not include a value for dietary fibre.
- Protein reference intake. A 100g portion of raw venison provides 44% of the UK’s daily Reference Intake for protein.
Venison macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 103 kcal 437 kJ |
5% | – |
| Protein | 22.2g | 44% | – |
| Fat | 1.6g | 2% | low |
| of which saturates | 0.8g | 4% | low |
| Carbohydrate | 0g | 0% | – |
| of which sugars | 0g | 0% | low |
| Fibre | n/a | – | – |
| Salt | 0.14g | 2% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in venison by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100g | 22.2g | 103 | 0g | 1.6g |
| 150g | 33.3g | 154 | 0g | 2.4g |
| 200g | 44.4g | 206 | 0g | 3.2g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of venison for 20g or 30g of protein
- To get 30g of protein from this food, you would need to prepare a 135g portion (raw weight), which would contain 139 kcal and 2.2g of fat.
- The nutritional information is for raw meat only. Cooking reduces the weight of meat by removing water, so for accurate tracking, weigh your portions before cooking.
- Venison is naturally very low in salt. A large 200g raw portion contains only 0.28g of salt, which is a small amount.
How it compares with other meats
Compared to other meats on this site, raw venison ranks 16th out of 28 for protein per 100g. However, its low calorie count gives it a much higher ranking for protein density, placing it 2nd in the meats group and 10th out of all 137 foods. For comparison, raw chicken breast has more protein per 100g (32.0g), but an identical protein-per-calorie value (21.6g per 100 kcal). Lean beef has a similar protein content at 22.5g per 100g, but is less protein-dense, providing 17.4g of protein per 100 kcal.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Venison | 22.2g | 103 | 21.6g |
| Pork Loin Steaks | 23.2g | 110 | 21.1g |
| Lean Pork | 22.2g | 116 | 19.1g |
| Chicken Breast | 32g | 148 | 21.6g |
| Lean Beef | 22.5g | 129 | 17.4g |
Quick answers
Is venison a good source of protein?
Yes, raw venison provides 22.2g of protein per 100g. It is also very protein-dense, with 86% of its energy coming from protein.
How much fat is in venison?
Raw venison is very low in fat, containing only 1.6g per 100g. Based on UK front-of-pack colour coding, it qualifies as a low-fat food.
How does venison’s protein compare to chicken?
Per 100g, raw chicken breast (32.0g) contains more protein than raw venison (22.2g). However, they are equally protein-dense, both providing 21.6g of protein for every 100 kcal.
When to speak to a GP or dietitian
- If you have chronic kidney disease, you may have been given a protein target. Check with your renal team or GP before raising your protein intake.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.