Calories In Venison

Depending which cut you choose, what you mix with it and how you prepare it, venison's calorie and nutrition content varies widely. While its raw preparation has the fewest calories, chronic wasting disease and hunter use of lead shot can make raw venison a risky choice if it is not properly prepared. Choose the cuts that provide the least cholesterol, fewest calories and the most protein to keep venison on your list of heart-healthy meats.

At 111 calories per 100-gram serving, sitka, served raw, provides the fewest calories of the most popular preparations. Sitka is an Alaskan-native specialty -- the Alaskan black-tailed deer. Many hunters prefer their sitka roasted or fried, however. Sitka black-tailed deer hunter and "Alaska Fish and Wildlife News" writer Nancy Long makes a ceremony of frying and eating the liver and heart when she returns home from a successful hunt. Sitka provides 21.5 g of protein, 7 mg calcium, 6.6 mg niacin and 18 mg cholesterol per serving when raw.

Broiled, lean deer tenderloin roast has 149 calories and provides almost 30 g of protein. It has only 5 mg calcium and provides almost 9 mg niacin and just 88 mg cholesterol per serving. High in phosphorus and potassium, it is the third-best overall choice among the various venison preparations.

Broiled venison loin steak is third in total calories at 150 calories per 100-gram serving. Venison loin steak has slightly more protein, niacin and calcium and less cholesterol than tenderloin roast, making it a slightly healthier choice.

Lean top round venison steak has 152 calories per 100-gram serving. It provides almost 31.5 g of protein, almost 8.5 mg niacin and 85 mg cholesterol, but only 4 mg calcium per serving.

How to Cook Venison With Tomatoes in a Crockpot

Deer meat, or venison, is a delicious alternative to more traditional meats like beef and pork. Leaner than beef, it also has a slightly stronger flavor. Venison can be farm raised or caught in the wild, and therefore is often free of the hormones and some of the antibiotics found in most factory-raised meats. Because of its relatively low fat content, venison meat can be tough if not properly prepared. A tenderizing marinade can make a big difference. Slow cooking venison is another way of ensuring tender meat, and mildly acidic tomatoes provide a sauce that complements the meat well.

Things You'll Need
  • Slow cooker
  • 4 lb. venison stew meat
  • 2 tbsp. vegetable oil
  • 2 stalks celery, diced
  • 4 medium carrots, diced
  • 1 large yellow onion, diced
  • 2 14-oz. cans whole stewed tomatoes
  • 1 pt. fresh grape tomatoes, whole
  • 1 tsp. sea salt
  • 2 bay leaves
  • 2 tbsp. arrowroot powder (optional; thickens the stew)
  • 1 tbsp. honey
  • 1 lb. sliced crimini ("baby bella") or portabella mushrooms (optional)
  • Fresh ground pepper and additional salt to taste

Step 1
Trim the fat from your venison with a sharp knife, and cut it into 1- to 1 ½-inch cubes.

Step 2
Heat the vegetable oil in a large frying pan over medium-high to high heat.

Step 3
Brown the venison by placing it in the hot oil and turning it with a fork until all surfaces are dark brown, without cooking the venison through. Set it aside.

Step 4
Place the venison into your slow cooker, and cover it with the vegetables.

Step 5
Sprinkle the salt, pepper, bay leaves and optional arrowroot powder over the vegetables.

Step 6
Drizzle the honey over vegetables.

Step 7
Pour tomatoes and juice on top of everything.

Step 8
Cover your slow cooker tightly, and cook on low for at least seven hours without lifting the lid.

Tips and Warning
If you prefer, substitute 2 tsp. sugar for the honey.Or leave out all sweeteners. Be creative with the vegetables you have on hand. Any root vegetables or peppers are good choices. Try adding stemmed, chopped spinach near the end of the cooking time. It will wilt immediately in the stew and provide a touch of green to the dish. Add your favorite herbs. Basil, oregano and parsley all work well in this recipe.

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