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Nutritional Information

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Based on standards of comparison. 2000 calories per day is the midpoint of the recommendation by the National Academy of Sciences for women ages 23-52. The National Academy of Sciences also recommends a maximum of 3,300 milligram of sodium per day. The American Heart Association recommends not more than 30% of calories from fat and no more than 300 milligrams of cholesterol per day.
 
SEE ADDITIONAL CHARTS BELOW.
Veal Nutrient
Fact Sheet

With today’s increased focus on including a diverse selection of foods in the diet, veal is a delicious and nutritious choice for adding variety to meals. Veal is an excellent source of protein, and a good source of niacin, zinc, and vitamins B-12 and B-6. We rely on protein and B-vitamins to help increase energy. Zinc is necessary to maintain immune function and plays a vital role in growth and cognitive development. By including veal as part of a well balanced diet we help ensure our bodies get the nutrients they need to remain active and healthy.

Veal’s nutritional profile tells a powerful story. Current U.S. Department of Agriculture (USDA) data shows that a three-ounce serving of cooked, trimmed veal provides less than 10% of the calories and total fat recommended for a 2,000 calorie diet while providing greater than 10% of the daily value for protein, zinc, niacin, and vitamins B-12 and B-6. In addition a three-ounce serving of veal has only 100 mg of cholesterol. In the 2000 Dietary Guidelines for Americans, the USDA recommends consuming a diet with less than 300 mg of cholesterol per day. As a nutrient dense, low fat food veal fits easily into the USDA guidelines for following a healthy diet.

FREQUENTLY ASKED QUESTIONS ABOUT NUTRITION

How nutritious is veal?

Veal is an excellent source of protein and a good source of niacin, zinc, and
vitamins B12 and B6.

How about calories?

On average, a trimmed, cooked three-ounce serving of veal contains a scant 166 calories, which compares very favorably with beef and pork; veal holds it’s own when compared with poultry as well.

How much fat does veal contain? How much of that is saturated fat?

Veal is low in fat compared to other animal-protein sources. On average, a cooked, trimmed three-ounce cooked, trimmed serving of veal (which is about the size of a deck of cards) contains only 5.6 grams of fat; and, on average, only 1.6 grams of saturated fat.

What are the leanest cuts of veal?

The leanest cuts of veal are the leg cutlet, arm steak, sirloin steak, rib chop, loin chop, and top round. A three-ounce cooked, trimmed portion of these cuts provides 160 calories or less per serving.

How much of an issue is cholesterol?

The USDA reveals that a three-ounce, cooked, trimmed veal serving contains 100 milligrams (mg) of cholesterol. The American Heart Association recommends not more than 300 mg of cholesterol a day. Therefore, one recommended three-ounce portion of veal provides one-third of a person's daily cholesterol allowance of 300 mg.

Is veal expensive?

Milk-fed veal is typically priced higher per pound than some meats, but it has very little waste because of its low fat content. Therefore, a pound of veal can yield three or four servings. When compared on a servings per pound basis, veal turns out to be a good value.
 . . . There are a variety of cuts available at a range of prices. More moderately priced product includes ground veal, arm steaks, and veal shank – from which the classic Italian dish osso bucco is made. Many of veal’s “budget” cuts make for great soups and stews.




Calories

Calories from fat

Total Fat 

Saturated Fat 

Cholesterol 

Sodium

Protein 

Iron

Shoulder / Arm Steak, braised

170

40 

5 g

1 g 

130 mg

75 mg 

30 g

6% DV 

Rib Roast, roasted

150 

60 

6 g

2 g  

95 mg 

80 mg 

22 g 

4% DV 

Loin Chop, roasted

150 

50 

6 g

2 g  

90 mg 

80 mg 

22 g 

4% DV 

Cutlets, roasted

130 

25 

3 g

1 g  

90 mg 

60 mg 

24 g 

4% DV 

Not a significant source of total carbohydrate, dietary fiber, sugars, vitamin A, vitamin C and calcium.

How to Use These Charts

This chart immediately above lists nutrition facts for a three-ounce cooked, boneless serving of the four most commonly consumed veal cuts. The cut also has no added fat, salt or sauce. The figures reflect a serving with all visible fat removed. Use this information to help you choose and maintain a healthful diet.

2,000 Calories 

2,500 Calories 

Total Fat 

less than 65 g  

less than 80 g 

Saturated Fat 

less than 20 g  

less than 25 g 

Cholesterol 

less than 300 g  

less than 300 g 

Sodium 

less than 2400 g  

less than 2400 g 

Protein 

50 g 

65 g 

Iron 

18 mg 

18 g 


 . . . For the chart at right, to see how these foods fit into current nutrition recommendations, compare the veal cuts with the daily values for a 2,000 and 2,500 calorie diet. Note that your daily values may be higher or lower depending upon your calorie needs.


 

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Some Prepared Food Photos courtesy of the Beef Checkoff, in conjunction with Brown Packing Company, Inc.