Venison – benefits and harms to the human body


Those looking to eat healthy foods know that lean, low-calorie venison is a great alternative to beef. Deer meat contains one third less fat than beef and fewer calories than the usual dietary chicken meat. The popularity of the product in the UK is off the charts, and consumption is growing every year. Perhaps the cunning English know more about the benefits and dangers of venison than you and me? Otherwise, why are there so many deer farms in Scotland?
Flavor and texture
Deer meat tastes subjective and some people may not like it. However, it is strongly influenced by the type of animal , the way the meat is processed after slaughter, and the way it is cooked. Most likely, you won’t even feel the difference between venison cooked by an experienced chef and beef. But gourmets know that the taste of deer meat is richer, slightly earthy, even “swampy”. To some, it looks more like beef liver.

Free-range reindeer meat has a finer grain than beef, therefore it is tougher for the same cooking time.

Composition and calorie content
Nutritional information (BJU and calories) of a 100-gram portion of venison, according to the USDA Food Composite, [1] :

Compound Raw Cooked
Calorie content 157 kcal 187 kcal
Carbohydrates 0 g 0 g
Squirrels 21.8 g 26.5 g
Fats 7.1 g 8.2 g
– saturated 3.4 g 4.0 g
– monounsaturated 1.3 g 1.9 g
– polyunsaturated 0.4 g 0.4 g
Omega-3 104 mg 94 mg
Omega-6 225 mg 266 mg
Vitamins,% of the daily value
B1 36 34
B12 31 39
B3 28 46
B6 23 23
B2 17 nineteen
B5 7 eight
E 2 3
Folate one 2
K2 one 2
Minerals,% of the daily value
Zinc 28 35
Phosphorus twenty 23
Iron sixteen nineteen
Selenium 14 15
Potassium 9 10
Copper 7 5
Magnesium 5 6
Sodium 3 3
Calcium one one
Manganese one one
The omega-3 content of meat depends on what the animals eat. If the feed is cereal, the concentration of this fatty acid is lower in the product. That is why the meat of deer raised on natural pastures is so healthy. It has the best ratio of omega-6 to omega-3 – an indicator characterizing a healthy diet. The higher the omega-6 content, the less valuable meat is considered.

The table shows the ratio of omega-6 to omega-3 for different types of meat products:

Type of meat Omega-6: Omega-3
Minced Pork 23.4: 1
Ground beef 8.1: 1
Chicken (no chicken skin ) 8.4: 1
Chopped lamb 4.1: 1
Chopped venison 2.2: 1
The benefits of eating deer meat

High quality protein source. 100 g of venison contains 24 g of complete protein, including all essential amino acids (AA) that the human body cannot produce on its own. The task of such an animal protein is not only to gain muscle mass, but also to grow and repair cells and tissues, maintain the immune system at a consistently high level, and participate in the production of hormones and enzymes.
Since it is game, it contains less saturated fat than any other red meat. Eating animal foods that are low in this type of fat frees up space in the diet for healthier unsaturated fats (such as olive oil and other vegetable oils).
Lack of carbohydrates and low calorie content. Deer meat does not contain carbohydrates with a low calorie content (lower than beef or even chicken breast).
Contains heme iron, which is absorbed most quickly and efficiently by the human body. It is it that is part of hemoglobin and allows you to protect yourself from anemia (young women are especially susceptible to this disease). The absorption of this substance reaches 20%, and this indicator is not affected by other elements in the composition of food.
Venison is only slightly inferior to oysters in terms of zinc content: 32% of the average daily intake per 100 g for an adult. The trace mineral zinc is good for the skin and also supports reproductive functions (especially in men). Zinc can reduce symptoms and shorten the duration of respiratory infections, and is useful in treating malaria, pneumonia, and diarrhea, according to a study published in the Annals of Nutrition and Metabolism .
A source of essential B vitamins, including: thiamine (B1), riboflavin (B2), niacin (B3 or nicotinic acid), pyridoxine (B6) and cyanocobalamin (B12). These substances are critical to the health of the brain and nervous system in general. They have a positive effect on hair condition and digestive functions. A deficiency in these vitamins can negatively affect mood and cause depression. Niacin is involved in the prevention of neurodegenerative diseases such as Alzheimer’s disease.
Contains a minimum of sodium, so it is healthier for the heart than other meats.
Supports heart health and protects against cancer through the presence of conjugated linoleic acid . It prevents the deposition of cholesterol on the walls of blood vessels and prevents the development of atherosclerosis. Whereas vitamins B6 and B12 inhibit the accumulation of homocysteine ​​in the blood, thereby reducing the risk of heart attack and stroke.
Due to its dietary properties, low fat content and increased protein concentration, it promotes weight loss, provided that more fatty meats are replaced.
According to a Canadian study, venison contains a specific amino acid, L-Glutamine , which helps in recovery and reduces muscle soreness after intense exercise.

Abbas Jahangir

I am a researcher and writer with a background in food and nutritional science. I am the founder of, our reputable online platform offering scientifically-backed articles on health, food, nutrition, kitchen tips, recipes, diet, and fitness. With a commitment to providing accurate and reliable information, we strive to empower our readers to make informed decisions about their health and lifestyle choices. Join us on's journey toward a healthier and happier lifestyle.

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