Veal (Cooked, Lean Cuts)
Veal, a tender and flavorful meat sourced from young cattle, offers a rich nutritional profile, making it a great choice for a variety of dishes. The lean cuts, when properly cooked, deliver a wealth of essential nutrients with relatively low fat content. Below, we explore the key nutritional values and health benefits of veal, alongside some additional information on its cooking and dietary considerations.
Nutritional Information
| Nutrient | Amount per 100g |
|---|---|
| Energy | 196 kcal |
| Protein | 31.9 g |
| Fat | 6.58 g |
| Saturated Fat | 1.84 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 24 mg |
| Iron | 1.16 mg |
| Magnesium | 28 mg |
| Phosphorus | 250 mg |
| Potassium | 338 mg |
| Sodium | 89 mg |
| Zinc | 5.1 mg |
| Copper | 0.12 mcg |
| Manganese | 0.038 mg |
| Selenium | 13 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.06 mg |
| Riboflavin (B2) | 0.34 mg |
| Niacin (B3) | 8.42 mg |
| Vitamin B6 | 0.33 mg |
| Folate (B9) | 16 mcg |
| Vitamin B12 | 1.65 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.42 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Veal is a meat product and typically does not contain common allergens like gluten, dairy, or soy. However, individuals with specific meat-related allergies or sensitivities should avoid it. Always ensure the preparation of veal does not cross-contaminate with allergens if you have food allergies.
Dietary Preferences
- Paleo Diet: Veal is a great option for individuals following the paleo diet, which emphasizes lean meats and excludes processed foods and grains.
- Keto Diet: Due to its high protein content and relatively low carbohydrate count, veal is a suitable choice for those following a keto or low-carb diet.
- Low-Fat Diet: While veal is a lean meat, those on a strict low-fat diet should consume it in moderation, especially since it contains some fat and saturated fat.
- High-Protein Diets: With 31.9 grams of protein per 100 grams, veal is an excellent choice for individuals looking to increase protein intake for muscle building or maintenance.
Cooking Tips
Veal is best enjoyed when cooked to medium-rare or medium to preserve its tenderness and juicy texture. Grilling, roasting, and pan-searing are popular methods that highlight its delicate flavor. When preparing veal, consider pairing it with light, fresh herbs such as rosemary, thyme, and sage to complement its subtle taste.
Health Benefits
Veal provides an impressive array of essential nutrients. It is rich in high-quality protein, which is vital for muscle growth, tissue repair, and immune function. It is also a great source of phosphorus and zinc, both of which contribute to strong bones, proper cellular function, and a healthy immune system. Additionally, veal contains moderate levels of B vitamins, particularly niacin (B3) and riboflavin (B2), which support energy production and metabolism.
With a relatively low amount of fat, especially saturated fat, veal is a heart-health-conscious option compared to some other red meats. The presence of key minerals like magnesium and potassium also makes veal beneficial for maintaining a healthy nervous system and promoting cardiovascular health.
Conclusion
Veal is a nutrient-dense meat offering significant amounts of protein and essential vitamins and minerals, making it a great addition to a balanced diet. It is versatile, lean, and can be easily incorporated into a variety of dishes, from elegant dinners to casual meals. Whether you’re following a specific diet or simply looking to enjoy a wholesome, satisfying meal, veal is a delicious and nutritious choice that can be enjoyed in countless ways.
