Calories in Veal, external fat only, cooked
Generic food Cooked Meat
Veal, external fat only, cooked contains 540 kcal per 100 g. A typical serving of 3 oz (85 g) provides about 459 kcal.
Roughly 89% of its calories come from fat, with 11% from protein and 0% from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in lamb, veal, and game products on FoodFactly, where the median is 196 kcal per 100 g across 465 foods.
100 g provides 67% of the Daily Value for Vitamin B12, 26% of the Daily Value for Niacin (B3) and 18% of the Daily Value for Vitamin D.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 540 kcal | |
| Total fat M | 53.2 g | 68% |
| Saturated fat C | 17.8 g | 89% |
| Trans fat C | 2.1 g | |
| Cholesterol M | 85 mg | 28% |
| Sodium M | 103 mg | 4% |
| Total carbohydrates C | 0 g | 0% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars Z | 0 g | |
| Protein M | 15.3 g | 31% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C Z | 0 mg | 0% |
| Vitamin D ? | 3.6 µg | 18% |
| Vitamin E M | 0.45 mg | 3% |
| Vitamin K I | 2.4 µg | 2% |
| Thiamin (B1) M | 0.053 mg | 4% |
| Riboflavin (B2) M | 0.16 mg | 12% |
| Niacin (B3) M | 4.2 mg | 26% |
| Pantothenic acid (B5) M | 0.39 mg | 8% |
| Vitamin B6 M | 0.21 mg | 13% |
| Folate (B9) C | 0 µg | 0% |
| Vitamin B12 M | 1.6 µg | 67% |
| Choline ? | 41.9 mg | 8% |
| Calcium M | 58 mg | 4% |
| Iron M | 1.1 mg | 6% |
| Magnesium M | 26 mg | 6% |
| Phosphorus M | 168 mg | 13% |
| Potassium M | 152 mg | 3% |
| Zinc M | 1.4 mg | 13% |
| Copper M | 0.074 mg | 8% |
| Manganese M | 0.044 mg | 2% |
| Selenium M | 9.8 µg | 18% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 11%
- Fat 89%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein15.3 gin the lowest quarter of lamb, veal, and game products (median 22.8 g)
- Fat53.2 gin the top quarter of lamb, veal, and game products (median 9.3 g)
- Saturated fat17.8 gin the top quarter of lamb, veal, and game products (median 3.5 g)
- Sodium103 mgin the top quarter of lamb, veal, and game products (median 72 mg)
- Protein per 100 kcal2.8 gprotein density, useful for comparing foods with different calorie levels
- Water32.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 23.9 g |
|---|---|
| Polyunsaturated fat C | 1.7 g |
Amino acids (19)
| Tryptophan M | 0.16 g |
|---|---|
| Threonine M | 0.67 g |
| Isoleucine M | 0.75 g |
| Leucine M | 1.2 g |
| Lysine M | 1.3 g |
| Methionine M | 0.36 g |
| Cystine M | 0.17 g |
| Phenylalanine M | 0.62 g |
| Tyrosine M | 0.49 g |
| Valine M | 0.85 g |
| Arginine M | 0.9 g |
| Histidine M | 0.56 g |
| Alanine M | 0.91 g |
| Aspartic acid M | 1.3 g |
| Glutamic acid M | 2.4 g |
| Glycine M | 0.79 g |
| Proline M | 0.64 g |
| Serine M | 0.57 g |
| Hydroxyproline M | 0.084 g |
Individual fatty acids (31)
| EPA (omega-3, 20:5 n-3) M | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) I | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 1.6 g |
| SFA 4:0 Z | 0 g |
| SFA 6:0 Z | 0 g |
| SFA 8:0 I | 0 g |
| SFA 10:0 M | 0.014 g |
| SFA 12:0 M | 0.033 g |
| SFA 14:0 M | 1.2 g |
| SFA 16:0 M | 11.2 g |
| SFA 18:0 M | 4.8 g |
| SFA 20:0 M | 0.019 g |
| MUFA 18:1 ? | 20.8 g |
| PUFA 18:3 M | 0.048 g |
| PUFA 20:4 M | 0.047 g |
| MUFA 14:1 M | 0.47 g |
| MUFA 16:1 ? | 2 g |
| PUFA 18:4 Z | 0 g |
| MUFA 20:1 M | 0.098 g |
| MUFA 22:1 I | 0 g |
| PUFA 22:5 n-3 (DPA) I | 0.01 g |
| SFA 17:0 M | 0.49 g |
| SFA 24:0 M | 0.014 g |
| TFA 18:1 t M | 2.1 g |
| PUFA 18:2 CLAs M | 0.31 g |
| PUFA 20:2 n-6 c,c M | 0.005 g |
| MUFA 16:1 c M | 2 g |
| MUFA 18:1 c M | 18.8 g |
| PUFA 18:2 n-6 c,c M | 1.3 g |
| MUFA 17:1 M | 0.48 g |
| Fatty acids, total trans-monoenoic C | 2.1 g |
Carotenoids (11)
| Beta-carotene Z | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol I | 0 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units M | 142 IU |
| Vitamin D3 (cholecalciferol) M | 3.6 µg |
| Cryptoxanthin, beta Z | 0 µg |
| Tocopherol, beta M | 0 mg |
| Tocopherol, gamma M | 0.07 mg |
| Tocopherol, delta M | 0.04 mg |
Other components (12)
| Water M | 32.7 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 0.6 g |
| Theobromine Z | 0 mg |
| Energy C | 2,260 kJ |
| Vitamin A, IU ? | 0 IU |
| Folic acid I | 0 µg |
| Folate, food I | 0 µg |
| Betaine M | 15.3 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Veal
Raw, cooked, dried and processed versions are separate records with their own measured values.
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Lamb, Australian, imported, fresh, external fat, cooked Cooked | 538 | 16.9 g | 0 g | 52.3 g |
| Lamb, Australian, imported, fresh, seam fat, cooked Cooked | 554 | 13.8 g | 1.6 g | 54.7 g |
| Pork, cured, ham, separable fat, boneless, heated Cooked | 507 | 8.8 g | 2 g | 51.6 g |
| Lamb, composite of trimmed retail cuts, separable fat, trimmed to 1/4" fat, choice, cooked Cooked | 586 | 12.2 g | 0 g | 59.2 g |
| Beef, New Zealand, imported, intermuscular fat, cooked Cooked | 560 | 7.9 g | 3.4 g | 57.2 g |
| Pork, fresh, composite of separable fat, with added solution, cooked Cooked | 585 | 10.1 g | 0.32 g | 60.4 g |
| Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable fat, cooked Cooked | 586 | 9.7 g | 0 g | 60.4 g |
| Beef, Australian, imported, grass-fed, external fat, raw Raw | 509 | 11.3 g | 0.39 g | 51.4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked veal?
100 g of cooked veal has 540 kcal. 3 oz (85 g): about 459 kcal.
Is cooked veal high in protein?
Cooked veal contains 15.3 g of protein per 100 g (31% of the 50 g Daily Value), or 13 g in 3 oz (85 g). About 11% of its calories come from protein. Compared with other lamb, veal, and game products, that is in the lowest quarter (median 22.8 g).
How many carbs are in cooked veal?
Cooked veal has 0 g of total carbohydrates per 100 g, including 0 g of fiber and 0 g of sugars.
How much fat is in cooked veal?
Cooked veal contains 53.2 g of fat per 100 g, of which 17.8 g is saturated (89% of the Daily Value).
What vitamins and minerals does cooked veal contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (67% DV), Niacin (B3) (26% DV), Vitamin D (18% DV), selenium (18% DV) and phosphorus (13% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked veal?
100 g contains 103 mg of sodium, 4% of the 2,300 mg Daily Value.
Does veal have the same nutrition cooked and raw?
No. Per 100 g, veal, external fat only, cooked has 540 kcal, while veal, Australian, rib, rib roast, separable lean only, raw has 134 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 174883. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.