Veal
Veal, Australian, separable fat, raw
Nutrition Facts
- Total Fat 52,17 g67%
- Saturated Fat 23,56 g118%
- Trans Fat 3,21 g
- Cholesterol 66 mg22%
- Sodium 44 mg2%
- Total Carbohydrate 0 g0%
- Dietary Fiber 0 g0%
- Total Sugars 0 g
- Protein 9,91 g20%
- Vitamin D —
- Calcium 2 mg0%
- Iron 0,93 mg5%
- Potassium —
100g of Veal, raw contains 509 kcal calories, 9,91g protein, and 0,93mg iron per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein8%(40 kcal)
- Carbs0%(0 kcal)
- Fat92%(470 kcal)
Nutrient density
Meets ≥10% Daily Value for 5 of 12 nutrients
Low nutrient densityUse Veal in your next meal plan
Melio can build a complete week of meals around Veal (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal planCategory: Lamb, Veal and Game Products
- Veal has an omega-6 to omega-3 ratio of 18:1, which is considered poor for inflammatory balance.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 509 kcal | 25% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 9,91 g | 20% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 0 g | 0% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 52,17 g | 67% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 0 g | 0% |
| Sugars Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy. Also known as: Total Sugars | 0 g | — |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 44 mg | 2% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 2 mg | 0% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 0,93 mg | 5% |
Fat detail▾
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol. Also known as: Saturated Fatty Acids, SFA | 23,56 g | 118% |
| Monounsaturated fat Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits. Also known as: Monounsaturated Fatty Acids, MUFA | 20,78 g | — |
| Polyunsaturated fat Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Also known as: Polyunsaturated Fatty Acids, PUFA | 1,65 g | — |
| Trans fat Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk. Also known as: Trans Fatty Acids | 3,21 g | — |
| Cholesterol Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people. | 66 mg | 22% |
| EPA (Omega-3) Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance. Also known as: Eicosapentaenoic Acid | 0,02 g | — |
| DPA (Omega-3) Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods. Also known as: Docosapentaenoic Acid | 0,07 g | — |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents. Also known as: Retinol Activity Equivalents, RAE | 42 µg | 5% |
| Retinol Preformed vitamin A found in animal foods; the active form used directly by the body. | 42 µg | — |
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 0 mg | 0% |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 38,1 g | — |
Compare 7 USDA variants
| Variant | FDC ID | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Veal, Australian, rib, rib roast, separable lean only, raw | 172478 | 134 | 21,7 | 1,4 | 4,6 |
| Veal, Australian, shank, hind, bone-in, separable lean only, raw | 172606 | 122 | 20,4 | 0 | 4,5 |
| Veal, Australian, shank, hind, bone-in, separable lean and fat, raw | 172607 | 144 | 19,8 | 0 | 7,2 |
| Veal, Australian, separable fat, rawcurrent | 173849 | 509 | 9,9 | 0 | 52,2 |
| Veal, Australian, rib, rib roast, separable lean and fat, raw | 173850 | 201 | 19,6 | 1,2 | 13,1 |
| Veal, Australian, shank, fore, bone-in, separable lean only, raw | 174432 | 123 | 20,2 | 0 | 4,7 |
| Veal, Australian, shank, fore, bone-in, separable lean and fat, raw | 174433 | 145 | 19,6 | 0 | 7,4 |
Fatty acid profile
Breakdown of fats per 100 grams
- Saturated51%(23,56 g)
- Monounsaturated45%(20,78 g)
- Polyunsaturated4%(1,65 g)
Household serving sizes
g- 4 oz
- 113 g
Frequently asked questions about Veal
How many calories in Veal?
Veal contains 509 kcal per 100 grams, sourced from USDA FoodData Central.
How much cholesterol is in Veal?
Veal contains 66 mg cholesterol and 44 mg sodium per 100 grams, per USDA FoodData Central.
What are the macros in Veal?
Per 100 grams, Veal contains 9.91 g protein, 0 g carbohydrates, and 52.17 g total fat.
Is Veal good for keto or low-carb?
Yes — Veal has 0 g net carbs per 100 g, fitting a low-carb plan.
Where does Veal nutrition data come from?
Nutrition data for Veal is sourced from USDA FoodData Central (FDC ID 173849). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/173849/nutrients.
Diet compatibility
- Low carbUnder 10 g of net carbs per 100 g — compatible with low-carb and moderate-carb eating patterns.
- Keto-friendlyLow enough in net carbs and high enough in fat to fit a standard ketogenic macro split without adjustment.
- Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
- Low sugarUnder 5 g of total sugars per 100 g, including naturally occurring sugars.
- Paleo-friendlyFalls within whole-food paleo guidelines: no grains, legumes, dairy, or refined additives in the USDA category.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with Veal
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Veal.
3 meal ideas using Veal
Starter templates matched to Veal's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Easy morning meal with veal
Use veal alongside eggs, whole-grain toast, and fresh fruit for a breakfast that covers every macro without much effort.
- Lunch
Low-carb lunch built around veal
A big leafy salad with veal, olive oil, seeds, and a hard-boiled egg keeps total carbs under 15 g while delivering satiating fats and protein.
- Dinner
Low-sodium dinner with veal
Roast veal with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 173849), accessed 2019-04-01.
Published: 2019-04-01
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Use Veal in your next meal plan
Melio can build a complete week of meals around Veal (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan