Veal, shoulder, arm, separable lean and fat, raw: Nutrition Facts
Generic food Raw Meat
Veal, shoulder, arm, separable lean and fat, raw contains 132 kcal per 100 g. A typical serving of 1 oz (28.4 g) provides about 37 kcal.
Roughly 61% of its calories come from protein, with 39% from fat and 0% from carbohydrates (estimated with general energy factors).
That is less 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 57% of the Daily Value for Vitamin B12, 48% of the Daily Value for Niacin (B3) and 29% of the Daily Value for zinc.
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 132 kcal | |
| Total fat ? | 5.4 g | 7% |
| Saturated fat ? | 2.3 g | 11% |
| Cholesterol ? | 82 mg | 27% |
| Sodium ? | 83 mg | 4% |
| Total carbohydrates Z | 0 g | 0% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars Z | 0 g | |
| Protein ? | 19.3 g | 39% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C Z | 0 mg | 0% |
| Vitamin D ? | 0 µg | 0% |
| Vitamin E ? | 0.27 mg | 2% |
| Vitamin K C | 4.6 µg | 4% |
| Thiamin (B1) ? | 0.08 mg | 7% |
| Riboflavin (B2) ? | 0.27 mg | 21% |
| Niacin (B3) ? | 7.6 mg | 48% |
| Pantothenic acid (B5) ? | 1.3 mg | 25% |
| Vitamin B6 ? | 0.44 mg | 26% |
| Folate (B9) C | 15 µg | 4% |
| Vitamin B12 ? | 1.4 µg | 57% |
| Choline I | 83 mg | 15% |
| Calcium ? | 21 mg | 2% |
| Iron ? | 1 mg | 6% |
| Magnesium ? | 25 mg | 6% |
| Phosphorus ? | 208 mg | 17% |
| Potassium ? | 327 mg | 7% |
| Zinc ? | 3.2 mg | 29% |
| Copper ? | 0.12 mg | 13% |
| Manganese ? | 0.028 mg | 1% |
| Selenium C | 8.4 µg | 15% |
% 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 61%
- Fat 39%
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
- Protein19.3 gin the lowest quarter of lamb, veal, and game products (median 22.8 g)
- Fat5.4 gbelow the median for lamb, veal, and game products (median 9.3 g)
- Saturated fat2.3 gbelow the median for lamb, veal, and game products (median 3.5 g)
- Sodium83 mgin the top quarter of lamb, veal, and game products (median 72 mg)
- Protein per 100 kcal14.7 gprotein density, useful for comparing foods with different calorie levels
- Water74.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 2.1 g |
|---|---|
| Polyunsaturated fat ? | 0.38 g |
Amino acids (18)
| Tryptophan ? | 0.2 g |
|---|---|
| Threonine ? | 0.85 g |
| Isoleucine ? | 0.95 g |
| Leucine ? | 1.5 g |
| Lysine ? | 1.6 g |
| Methionine ? | 0.45 g |
| Cystine ? | 0.22 g |
| Phenylalanine ? | 0.78 g |
| Tyrosine ? | 0.62 g |
| Valine ? | 1.1 g |
| Arginine ? | 1.1 g |
| Histidine ? | 0.7 g |
| Alanine ? | 1.2 g |
| Aspartic acid ? | 1.7 g |
| Glutamic acid ? | 3.1 g |
| Glycine ? | 0.99 g |
| Proline ? | 0.81 g |
| Serine ? | 0.73 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.29 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0.02 g |
| SFA 14:0 ? | 0.22 g |
| SFA 16:0 ? | 1.2 g |
| SFA 18:0 ? | 0.75 g |
| MUFA 18:1 ? | 1.8 g |
| PUFA 18:3 ? | 0.04 g |
| PUFA 20:4 ? | 0.05 g |
| MUFA 16:1 ? | 0.24 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (8)
| Beta-carotene Z | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol C | 0 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units M | 0 IU |
| Vitamin D3 (cholecalciferol) M | 0 µg |
| Cryptoxanthin, beta Z | 0 µg |
Other components (13)
| Water ? | 74.1 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 1.1 g |
| Theobromine Z | 0 mg |
| Energy ? | 552 kJ |
| Vitamin A, IU ? | 0 IU |
| Vitamin K (Dihydrophylloquinone) Z | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food ? | 15 µg |
| Betaine I | 12.2 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 |
|---|---|---|---|---|
| Beef, chuck, clod roast, separable lean only, trimmed to 1/4" fat, all grades, raw Raw | 129 | 19.6 g | 0 g | 5 g |
| Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean only, raw Raw | 132 | 18.7 g | 0 g | 5.7 g |
| Game meat, rabbit, domesticated, composite of cuts, raw Raw | 136 | 20.1 g | 0 g | 5.6 g |
| Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, raw Raw | 132 | 20 g | 0 g | 5.2 g |
| Lamb, Australian, imported, fresh, shoulder, arm, separable lean only, trimmed to 1/8" fat, raw Raw | 137 | 19.9 g | 0 g | 5.8 g |
| Lamb, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4" fat, raw Raw | 134 | 20.2 g | 0 g | 5.3 g |
| Lamb, composite of trimmed retail cuts, separable lean only, trimmed to 1/4" fat, choice, raw Raw | 134 | 20.3 g | 0 g | 5.3 g |
| Beef, New Zealand, imported, eye round, separable lean and fat, raw Raw | 129 | 19.9 g | 1.3 g | 4.9 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw veal?
100 g of raw veal has 132 kcal. 1 oz (28.4 g): about 37 kcal. 1 steak, excluding refuse, yield from 1 raw steak, with refuse, weighing 385 g (304 g): about 401 kcal.
Is raw veal high in protein?
Raw veal contains 19.3 g of protein per 100 g (39% of the 50 g Daily Value), or 5.5 g in 1 oz (28.4 g). About 61% 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 raw veal?
Raw 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 raw veal?
Raw veal contains 5.4 g of fat per 100 g, of which 2.3 g is saturated (11% of the Daily Value).
What vitamins and minerals does raw veal contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (57% DV), Niacin (B3) (48% DV), zinc (29% DV), Vitamin B6 (26% DV) and Pantothenic acid (B5) (25% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw veal?
100 g contains 83 mg of sodium, 4% of the 2,300 mg Daily Value.
Does veal have the same nutrition raw and cooked?
No. Per 100 g, veal, shoulder, arm, separable lean and fat, raw has 132 kcal, while veal, variety meats and by-products, heart, cooked, braised has 186 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 173833. 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.