Calories in Veal: Per 100 g, Per Serving & Nutrition Facts
How many calories in veal: per 100 g and per serving
Figures are for: Veal, raw
| Nutrient | Per 100 g | Serving: 150 g |
|---|---|---|
| Calories | 144 kcal | 216 kcal |
| Energy (kilojoules) | 602 kJ | 904 kJ |
| Protein | 19 g | 29 g |
| Fat | 6.8 g | 10 g |
| incl. saturated | 2.8 g | 4.2 g |
| Total carbohydrates | 0 g | 0 g |
| incl. sugars | 0 g | 0 g |
| incl. fiber | 0 g | 0 g |
| Salt | 0.2 g | 0.3 g |
*Where the numbers come from
Values per 100 g come from a single record of an open food composition table: USDA FoodData Central, FDC ID 173815, “Veal, composite of trimmed retail cuts, separable lean and fat, raw” — the measured composition of this exact food, raw, as you weigh it before cooking, not an average across tables. Rounded. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label; salt is sodium × 2.5. Table licenses are on the data sources page.
144 kcal (602 kJ) per 100 g · P/F/C 19/6.8/0 g
Serving (150 g) — 216 kcal (904 kJ) · Nutri-Score B
Per 100 g: sugar: low saturated fat: medium salt: low fiber: low
Is veal healthy?
Yes. On its nutrient profile, veal is a healthy choice: grade B on the open 2023 Nutri-Score algorithm.
For
- Protein: 29 g per serving — 52% of the 56 g daily reference for a 70 kg (154 lb) adult.
Against
- Saturated fat: 4.2 g per serving — 21% of the 20 g daily reference intake.
A typical serving is 150 g: 216 kcal, 29 g protein, 10 g fat and 0 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Veal is meat from young cattle — paler and more tender than beef, averaging about 7 g of fat per 100 g in trimmed cuts.
protein 56%fat 44%carbs 0%
Vitamins and minerals in veal
Per 100 g, the standouts are vitamin B12 — 1.3 mcg, 56% of the Daily Value; niacin — 7.5 mg, 47% of the Daily Value; zinc — 3.1 mg, 28% of the Daily Value.
| Nutrient | Per 100 g | Serving: 150 g | % DV |
|---|---|---|---|
| Thiamin (B1) | 0.08 mg | 0.12 mg | 10% |
| Riboflavin (B2) | 0.27 mg | 0.41 mg | 31% |
| Niacin (B3) | 7.5 mg | 11 mg | 70% |
| Vitamin B6 | 0.41 mg | 0.61 mg | 36% |
| Folate (B9) | 13 mcg | 20 mcg | 5% |
| Vitamin B12 | 1.3 mcg | 2 mcg | 84% |
| Potassium | 315 mg | 473 mg | 10% |
| Magnesium | 24 mg | 36 mg | 9% |
| Phosphorus | 203 mg | 305 mg | 24% |
| Iron | 0.83 mg | 1.2 mg | 7% |
| Zinc | 3.1 mg | 4.6 mg | 42% |
| Copper | 0.11 mg | 0.16 mg | 18% |
| Selenium | 8.4 mcg | 13 mcg | 23% |
| Cholesterol | 82 mg | 123 mg | 41% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Veal, composite of trimmed retail cuts, separable lean and fat, raw” (FDC ID 173815, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Veal calories by weight, 50–300 g
150 g of veal has 216 calories and 200 g has 288. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g |
|---|---|---|
| 50 g | 72 | 9.7 / 3.4 / 0 |
| 100 g | 144 | 19 / 6.8 / 0 |
| 150 g — typical serving | 216 | 29 / 10 / 0 |
| 200 g | 288 | 39 / 14 / 0 |
| 250 g | 360 | 49 / 17 / 0 |
| 300 g | 432 | 58 / 20 / 0 |
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
Veal: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Veal, raw | 144 | 19 / 6.8 / 0 |
| Veal, braised | 172 | 28 / 6.5 / 0 |
How much movement is one serving?
A 150 g serving is 216 kcal — roughly 71 min of easy walking or 27 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Veal: swaps and alternatives
No need to swap: veal gets grade B, the second-best of five, and nothing is in the red on the per-100 g traffic light: sugar 0 g (red is over 22.5 g), saturated fat 2.8 g (over 5 g) and salt 0.2 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
What to pair veal with
A serving of veal has no fiber (the WHO suggests at least 25 g a day); that's easy to make up on the same plate:
- Broccoli, 150 g — +4.9 g fiber, 53 kcal.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 150 g, a typical serving of veal.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Veal | B | 216 | 29 | 0 |
| Chicken Breast | A | 206 | 44 | 0 |
| Ground Turkey | A | 278 | 38 | 0 |
| Rotisserie Chicken | B | 323 | 38 | 0 |
Veal vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Duck | 135 | 18 / 6 / 0.9 |
| Veal | 144 | 19 / 6.8 / 0 |
| Peameal Bacon | 146 | 28 / 2.8 / 1.8 |
| Pork Tenderloin | 147 | 26 / 4 / 0 |
| Turkey | 155 | 29 / 4 / 0 |
| Chicken Drumsticks | 161 | 18 / 9.2 / 0.1 |
| Beef Liver | 165 | 20 / 8 / 4 |
FAQ
How many calories are in 100 g of veal?
100 g of veal has 144 calories, with 19 g protein, 6.8 g fat and 0 g carbohydrates.
How many calories are in a serving of veal?
A 150 g serving has 216 calories: 29 g protein, 10 g fat and 0 g carbs.
What are the macros of veal?
Per 100 g: 19 g protein, 0 g carbs and 6.8 g fat. By calories that's about 56% protein, 0% carbs and 44% fat.
How long do you have to walk to burn a serving of veal?
About 71 min of easy walking or 27 min of cycling for a 70 kg (154 lb) person — that's the 216 calories in a 150 g serving.
What vitamins and minerals are in veal?
Per 100 g, veal is richest in vitamin B12 (1.3 mcg, 56% DV), niacin (7.5 mg, 47% DV), zinc (3.1 mg, 28% DV) — from USDA FoodData Central record 173815.
How much fiber is in veal?
None: dietary fiber comes from plant foods and mushrooms — vegetables, fruit, grains, beans and nuts.
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