Ground deer meat calories come to 211 for 4 oz cooked (113 g) and 187 per 100 g, pan-broiled. The number to notice is protein: that serving holds 29.9 g, 60% of the daily value, with zero carbs and only 88 mg of sodium. Portion size, not the meat, decides your total.
211kcal
1 4 oz cooked portion · 113 g, cooked, pan-broiled
59%protein
30 gProtein
0 gCarbs
9.3 gFat
How to burn off 211 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Cooked, pan-broiled · per 113 g
Calories
211 kcal
Protein
30 g
Carbohydrate
0 g
Fat
9.3 g
Saturated fat
4.5 g
Cholesterol
111 mg
Sodium
88 mg
Potassium
411 mg
Iron
3.8 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Ground deer meat: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
4 oz cooked (113 g)
211
29.9 g
0 g
9.3 g
88 mg
11%
3 oz portion (85 g)
159
22.5 g
0 g
7 g
66 mg
8%
1 patty (93 g)
174
24.6 g
0 g
7.6 g
73 mg
9%
Raw (100 g)
157
21.8 g
0 g
7.1 g
75 mg
8%
3 × 4 oz cooked (113 g)
634
89.7 g
264 mg
5 × 4 oz cooked (113 g)
1,057
149.4 g
441 mg
A 4 oz serving is 211 calories, and portions climb fast
The default serving here is 4 oz cooked (113 g), which lands at 211 calories, 11% of a 2000-calorie daily value. A smaller 3 oz portion (85 g) drops to 159 calories, and a single patty of 93 g comes in at 174. Those three sizes cover most home plates: taco filling, a burger, a scoop over rice.
The trouble starts when a shared pan gets portioned by eye. Two 4 oz servings reach 423 calories, three reach 634, and five reach 1,057. The meat is lean, but weight still adds up, and a heaping spoonful of chili or pasta sauce rarely matches the serving you meant to eat.
If you track intake, weigh the cooked meat once and note what your usual scoop holds. After that you can eyeball with some confidence. Protein scales just as quickly as calories: 59.8 g for two servings and 89.7 g for three, which is far more than most people need from a single dish.
Protein supplies 59% of the calories
Ground deer meat has no carbs and no sugar, so every calorie comes from either protein or fat. The split is 59% protein and 41% fat. Per 100 g cooked, that works out to 26.5 g of protein and 8.2 g of fat.
That ratio is why the 4 oz serving delivers 29.9 g of protein, 60% of the 50 g daily value, for 211 calories. A 3 oz portion still gives 22.5 g, or 45% of the daily value. That is a strong protein return for the calories, and it comes without trimming or draining anything.
Fat is not absent, though. At 9.3 g per 4 oz, it still accounts for a large share of the calorie story, so venison is lean rather than fat-free. Fiber is 0 g, and potassium sits at 364 mg per 100 g, so the rest of the plate has to bring the fiber.
Raw reads 157 per 100 g, cooked reads 187
The main numbers on this page are for pan-broiled meat, matching the USDA row for cooked ground deer. Raw ground deer meat comes to 157 calories per 100 g, with 21.8 g of protein and 7.1 g of fat. Cooked, the same 100 g reads 187 calories.
Nothing is added in the pan to explain the jump. Water cooks out, so the remaining meat is denser and every gram carries more calories and more protein. That gap matters if you weigh a raw package and then log it as cooked, or the other way around, because the error compounds over a week of meals.
Pick one method and stick with it. Weighing raw is easiest before cooking a batch; weighing cooked is easier when portioning leftovers into containers. Either works, as long as the log entry matches the state of the meat on the scale. BodyPal can also log a plate of it from a photo.
Saturated fat and cholesterol are the rows to watch
Sodium is not the issue here. Plain ground deer meat has 78 mg per 100 g, and the 4 oz serving's 88 mg is just 4% of the daily value. Seasoning blends, sauces, cheese and buns are where the salt actually arrives.
The rows worth a glance are saturated fat and cholesterol. Per 100 g cooked there are 4 g of saturated fat against a 20 g daily value, and 98 mg of cholesterol against a 300 mg daily value. If you watch either, portion size is the lever, since both rise with every extra ounce on the plate.
For a balanced meal, the meat brings protein and little else, so the sides should supply carbs and fiber. Beans, roasted vegetables, a tortilla or a bowl of rice round it out, and they let a 3 oz portion feel like a full dinner instead of a snack.
How does ground deer meat compare?
Here is ground deer meat next to ground turkey and ground chicken, compared per 100 g and per usual serving.
Verdict: Ground deer meat has the fewest calories per 100 g of the three, edging out ground chicken at 189 and ground turkey at 203. Turkey wins on protein with 27.4 g per 100 g, but if you want less fat than chicken's 10.9 g or turkey's 10.4 g, deer is the pick.
Ground deer meat FAQs
How many calories are in ground deer meat?
Cooked ground venison has 187 calories per 100 g, so a 4 oz portion (113 g) is 211 calories and a 3 oz portion (85 g) is 159.
Is ground deer meat good for weight loss?
It is one of the leaner ground meats at 187 calories per 100 g cooked, against 215 for 85/15 ground beef and 203 for ground turkey. A 4 oz cooked portion has 211 calories, 29.9 g protein and 0 g carbs.
Ground deer meat vs ground beef: which has fewer calories?
Ground venison has 187 calories per 100 g cooked and 85/15 ground beef has 215, a difference of 28 calories per 100 g.
How much protein is in ground deer meat?
26.5 g per 100 g cooked, or 29.9 g in a 4 oz portion (113 g). Raw ground venison has 21.8 g of protein per 100 g.
What are the macros for ground deer meat?
Ground deer meat splits 59% protein and 41% fat, with 0% carbs. Per 100 g cooked, that is 26.5 g protein, 8.2 g fat and 0 g carbs for 187 calories.
What is the nutrition of 4 oz of ground venison?
A 4 oz serving of cooked ground venison (113 g) has 211 calories, 29.9 g protein, 9.3 g fat, 0 g carbs and 88 mg sodium. That covers 60% of the protein daily value.
How many calories are in a ground venison patty?
One cooked ground venison patty of 93 g has 174 calories and 24.6 g protein. It carries 7.6 g fat and 73 mg sodium, before any bun, cheese or sauce.
How many calories are in raw ground venison?
Raw ground venison has 157 calories per 100 g, with 21.8 g protein and 7.1 g fat. Cooked, the same weight reads 187 calories because water is lost in the pan.
How many calories are in 3 oz of ground venison?
A 3 oz cooked portion (85 g) of ground venison has 159 calories and 22.5 g protein. That is 8% of a 2000-calorie daily value and 45% of the protein daily value.
