Veal, shoulder, blade chop, separable lean only, raw: Nutrition Facts
Generic food Raw Meat
Veal, shoulder, blade chop, separable lean only, raw contains 110 kcal per 100 g. A typical serving of 1 oz (28.4 g) provides about 31 kcal.
Roughly 75% of its calories come from protein, with 25% 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 120% of the Daily Value for Vitamin B12, 33% of the Daily Value for Riboflavin (B2) and 31% 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, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 110 kcal | |
| Total fat M | 2.9 g | 4% |
| Saturated fat C | 1.1 g | 6% |
| Trans fat C | 0.11 g | |
| Cholesterol M | 60 mg | 20% |
| Sodium M | 92 mg | 4% |
| Total carbohydrates Z | 0 g | 0% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars Z | 0 g | |
| Protein M | 19.6 g | 39% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C Z | 0 mg | 0% |
| Vitamin D ? | 1.2 µg | 6% |
| Vitamin E I | 0.26 mg | 2% |
| Vitamin K I | 1 µg | 0.8% |
| Thiamin (B1) M | 0.11 mg | 9% |
| Riboflavin (B2) M | 0.43 mg | 33% |
| Niacin (B3) M | 4.6 mg | 29% |
| Pantothenic acid (B5) M | 1.1 mg | 21% |
| Vitamin B6 M | 0.47 mg | 27% |
| Folate (B9) C | 3 µg | 0.8% |
| Vitamin B12 M | 2.9 µg | 120% |
| Choline I | 99.1 mg | 18% |
| Calcium M | 23 mg | 2% |
| Iron M | 1.3 mg | 7% |
| Magnesium M | 33 mg | 8% |
| Phosphorus M | 209 mg | 17% |
| Potassium M | 203 mg | 4% |
| Zinc M | 3.4 mg | 31% |
| Copper M | 0.083 mg | 9% |
| Manganese M | 0.012 mg | 0.5% |
| Selenium M | 15.8 µg | 29% |
% 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 75%
- Fat 25%
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
- Protein19.6 gbelow the median for lamb, veal, and game products (median 22.8 g)
- Fat2.9 gin the lowest quarter of lamb, veal, and game products (median 9.3 g)
- Saturated fat1.1 gin the lowest quarter of lamb, veal, and game products (median 3.5 g)
- Sodium92 mgin the top quarter of lamb, veal, and game products (median 72 mg)
- Protein per 100 kcal17.8 gprotein density, useful for comparing foods with different calorie levels
- Water76.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.4 g |
|---|---|
| Polyunsaturated fat C | 0.17 g |
Amino acids (19)
| Tryptophan M | 0.2 g |
|---|---|
| Threonine M | 0.86 g |
| Isoleucine M | 0.97 g |
| Leucine M | 1.6 g |
| Lysine M | 1.6 g |
| Methionine M | 0.46 g |
| Cystine M | 0.22 g |
| Phenylalanine M | 0.79 g |
| Tyrosine M | 0.63 g |
| Valine M | 1.1 g |
| Arginine M | 1.2 g |
| Histidine M | 0.71 g |
| Alanine M | 1.2 g |
| Aspartic acid M | 1.7 g |
| Glutamic acid M | 3.1 g |
| Glycine M | 1 g |
| Proline M | 0.82 g |
| Serine M | 0.74 g |
| Hydroxyproline M | 0.099 g |
Individual fatty acids (31)
| EPA (omega-3, 20:5 n-3) M | 0.001 g |
|---|---|
| DHA (omega-3, 22:6 n-3) I | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.14 g |
| SFA 4:0 Z | 0 g |
| SFA 6:0 Z | 0 g |
| SFA 8:0 I | 0 g |
| SFA 10:0 M | 0.002 g |
| SFA 12:0 M | 0.002 g |
| SFA 14:0 M | 0.064 g |
| SFA 16:0 M | 0.62 g |
| SFA 18:0 M | 0.39 g |
| SFA 20:0 M | 0.001 g |
| MUFA 18:1 ? | 1.2 g |
| PUFA 18:3 M | 0.004 g |
| PUFA 20:4 M | 0.028 g |
| MUFA 14:1 M | 0.014 g |
| MUFA 16:1 ? | 0.087 g |
| PUFA 18:4 Z | 0 g |
| MUFA 20:1 M | 0.002 g |
| MUFA 22:1 I | 0 g |
| PUFA 22:5 n-3 (DPA) I | 0 g |
| SFA 17:0 M | 0.033 g |
| SFA 24:0 M | 0.005 g |
| TFA 18:1 t M | 0.11 g |
| PUFA 18:2 CLAs M | 0.008 g |
| PUFA 20:2 n-6 c,c M | 0 g |
| MUFA 16:1 c M | 0.087 g |
| MUFA 18:1 c M | 1.1 g |
| PUFA 18:2 n-6 c,c M | 0.13 g |
| MUFA 17:1 M | 0.025 g |
| Fatty acids, total trans-monoenoic C | 0.11 g |
Carotenoids (8)
| 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 I | 47 IU |
| Vitamin D3 (cholecalciferol) I | 1.2 µg |
| Cryptoxanthin, beta Z | 0 µg |
Other components (12)
| Water M | 76.3 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 1 g |
| Theobromine Z | 0 mg |
| Energy C | 459 kJ |
| Vitamin A, IU ? | 0 IU |
| Folic acid I | 0 µg |
| Folate, food I | 3 µg |
| Betaine I | 21 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 |
|---|---|---|---|---|
| Pork, fresh, loin, tenderloin, separable lean and fat, with added solution, raw Raw | 114 | 20.2 g | 0 g | 3.1 g |
| Lamb, New Zealand, imported, hind-shank, separable lean only, raw Raw | 115 | 20.4 g | 0.73 g | 3.4 g |
| Beef, New Zealand, imported, eye round, separable lean only, raw Raw | 116 | 20.2 g | 1.4 g | 3.4 g |
| Pork, fresh, enhanced, loin, tenderloin, separable lean only, raw Raw | 106 | 20.4 g | 0 g | 2.1 g |
| Game meat, goat, raw Raw | 109 | 20.6 g | 0 g | 2.3 g |
| Pork, fresh, shoulder, arm picnic, separable lean only, raw Raw | 120 | 20.3 g | 0 g | 3.8 g |
| Beef, New Zealand, imported, variety meats and by-products, heart, raw Raw | 105 | 18.5 g | 0 g | 3.4 g |
| Pork, fresh, loin, tenderloin, separable lean and fat, raw Raw | 120 | 20.7 g | 0 g | 3.5 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 110 kcal. 1 oz (28.4 g): about 31 kcal. 4 oz (113 g): about 124 kcal. 1 chop (450 g): about 495 kcal.
Is raw veal high in protein?
Raw veal contains 19.6 g of protein per 100 g (39% of the 50 g Daily Value), or 5.6 g in 1 oz (28.4 g). About 75% of its calories come from protein. Compared with other lamb, veal, and game products, that is below the median (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 2.9 g of fat per 100 g, of which 1.1 g is saturated (6% 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 (120% DV), Riboflavin (B2) (33% DV), zinc (31% DV), Niacin (B3) (29% DV) and selenium (29% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw veal?
100 g contains 92 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, blade chop, separable lean only, raw has 110 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 173838. 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.