Veal Leg (Top Round) – Raw
Veal leg, specifically the top round cut, is a lean and nutrient-dense meat choice that offers a rich source of protein while being low in fat. This cut is ideal for those seeking a flavorful yet healthy option for various dishes, from slow-cooked stews to roasted meals. Below is a breakdown of its nutritional profile, including the vitamins, minerals, and other vital nutrients it provides:
Nutritional Information (Per 100g Raw)
| Nutrient | Amount |
|---|---|
| Energy | 107 kcal |
| Protein | 21.28 g |
| Total Fat | 1.76 g |
| Saturated Fats | 0.53 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 5.0 mg |
| Iron | 0.8 mg |
| Magnesium | 27.0 mg |
| Phosphorus | 223.0 mg |
| Potassium | 372.0 mg |
| Sodium | 64.0 mg |
| Zinc | 2.34 mg |
| Copper | 0.11 mcg |
| Manganese | 0.029 mg |
| Selenium | 9.1 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.08 mg |
| Riboflavin (B2) | 0.28 mg |
| Niacin (B3) | 9.56 mg |
| Vitamin B6 | 0.47 mg |
| Folate (B9) | 14.0 mcg |
| Vitamin B12 | 1.05 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.29 mg |
| Vitamin D2 | 0.0 mcg |
Key Nutritional Highlights:
- High in Protein: With 21.28 grams of protein per 100g, veal leg is an excellent source of lean protein, making it ideal for muscle building and repair.
- Low in Fat: This cut contains only 1.76 grams of total fat, with a minimal amount of saturated fats (0.53 grams), making it a heart-healthy meat choice.
- Rich in Minerals: Veal leg provides a notable amount of essential minerals, including phosphorus (223 mg) and potassium (372 mg), which play important roles in bone health, muscle function, and maintaining fluid balance in the body.
- B Vitamins: It’s a good source of several B vitamins, including niacin (9.56 mg), riboflavin (0.28 mg), and vitamin B6 (0.47 mg), which are vital for energy production, metabolism, and overall health.
- Low in Sugars and Carbs: This cut contains no carbohydrates or sugars, making it suitable for low-carb or keto diets.
Allergen Information:
Veal leg (top round) is a pure animal protein and contains no common allergens such as gluten, dairy, or nuts. However, individuals with specific food sensitivities should ensure that it is not cross-contaminated during preparation.
Dietary Preferences:
- Gluten-Free: This cut is naturally free of gluten, making it suitable for individuals with celiac disease or those following a gluten-free diet.
- Keto-Friendly: With zero carbohydrates, veal leg is an excellent protein choice for those following a ketogenic or low-carb diet.
- Paleo: As a natural source of lean protein, veal leg aligns well with the paleo diet, which emphasizes whole, unprocessed foods.
Cooking Tips and Advice:
- Roasting and Grilling: Due to its leanness, veal leg is best cooked using moist heat methods like braising, slow cooking, or roasting. Grilling can also be an option if monitored carefully to avoid drying out the meat.
- Marinate for Tenderness: Consider marinating the veal leg in an acidic marinade (such as vinegar or citrus) to help tenderize the meat and enhance flavor before cooking.
- Avoid Overcooking: As veal leg is a lean cut, it’s important not to overcook it to prevent the meat from becoming tough. Aim for medium to medium-rare doneness for optimal tenderness and flavor.
Conclusion:
Veal leg (top round) is an exceptional choice for anyone looking for a lean source of high-quality protein, rich in essential vitamins and minerals, while remaining low in fat and carbohydrates. Its versatile nature makes it ideal for a variety of cooking methods, from roasting to slow-cooking, and it can be easily incorporated into a variety of diets including gluten-free, keto, and paleo. Whether you’re preparing a hearty stew or a sophisticated roast, veal leg is a nutritious and flavorful addition to your meal planning.
