Veal (Raw, Lean Cuts, Boneless) – Nutritional Breakdown
Veal, especially from lean cuts, is a rich and nutritious protein source that is often overlooked in favor of more common meats like beef and chicken. Whether you’re preparing it for a delicate stew, a savory roast, or a quick stir-fry, veal offers a smooth texture and mild flavor profile that pairs well with a variety of seasonings and sides. This nutrient-dense protein delivers a wealth of essential vitamins and minerals that contribute to overall health, including a good amount of protein, iron, and B vitamins.
Hereโs the detailed nutritional information for raw veal from lean cuts:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 144 kcal |
| Protein | 19.35 g |
| Fat | 6.77 g |
| Saturated Fat | 2.79 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 15.0 mg |
| Iron | 0.83 mg |
| Magnesium | 24.0 mg |
| Phosphorus | 203.0 mg |
| Potassium | 315.0 mg |
| Sodium | 82.0 mg |
| Zinc | 3.06 mg |
| Copper | 0.109 mcg |
| Manganese | 0.028 mg |
| Selenium | 8.4 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.08 mg |
| Riboflavin (B2) | 0.27 mg |
| Niacin (B3) | 7.5 mg |
| Vitamin B6 | 0.41 mg |
| Folate (B9) | 13.0 mcg |
| Vitamin B12 | 1.34 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.26 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Veal is naturally free from common allergens such as dairy, gluten, and soy. However, if preparing with sauces or marinades, it is always important to check for any added allergens.
Dietary Preferences:
- Protein Source: Lean veal is an excellent choice for those looking to increase their intake of high-quality animal protein.
- Low-Carb: Veal contains no carbohydrates, making it suitable for low-carb and ketogenic diets.
- Paleo-Friendly: As a natural animal product, veal fits within paleo diets that emphasize whole foods and protein from meat sources.
- Low-Fat Option: Although veal contains fat, it is a relatively lean cut compared to other meats like beef or pork, making it a good choice for those watching their fat intake.
Nutritional Benefits:
Veal is packed with essential nutrients that support various bodily functions:
- High Protein: With 19.35 grams of protein per 100g, veal is an excellent choice for muscle growth and repair. Protein is also vital for maintaining healthy skin, hair, and nails.
- Rich in B Vitamins: Niacin (B3), Riboflavin (B2), and Vitamin B6 support energy production and the functioning of the nervous system.
- Mineral-Rich: The presence of phosphorus, magnesium, and zinc contributes to bone health, immune system function, and overall vitality.
- Low in Sugars: Veal contains no carbohydrates or sugars, making it an ideal choice for those reducing their sugar intake.
Cooking Tips and Advice:
Veal can be a bit tricky to cook due to its delicate texture. Here are some tips for cooking it to perfection:
- Quick Cooking: Since veal is lean, it cooks quickly. Avoid overcooking, as this can make it tough.
- Pairing with Herbs and Spices: Vealโs mild flavor pairs beautifully with fresh herbs like rosemary, thyme, and sage. For a Mediterranean touch, consider adding garlic and lemon.
- Sous Vide for Tenderness: If youโre looking for the ultimate tenderness, cooking veal sous vide is an excellent option. This technique ensures even cooking and results in a moist, flavorful piece of meat.
Conclusion:
Veal, particularly from lean cuts, offers a healthy and flavorful option for those seeking a nutritious source of protein. With its low fat content and rich array of vitamins and minerals, it can be a versatile and beneficial addition to many dietary plans, from muscle-building regimes to low-carb or paleo diets. Whether grilled, roasted, or braised, veal delivers a satisfying meal that can be enjoyed on its own or as part of a larger dish. Make sure to source high-quality veal from reputable suppliers to ensure the best flavor and nutritional benefits.
