KETO VERDICTYES
Venison is excellent for keto: zero net carbs and high-quality protein. It’s leaner than beef, so pair with added fats (e.g., butter, tallow) to hit keto macros.
Is Venison Keto?
Other
Venison is excellent for keto: zero net carbs and high-quality protein. It’s leaner than beef, so pair with added fats (e.g., butter, tallow) to hit keto macros.
- Net carbs (100g)0g
- Protein (100g)26g
- Fat (100g)3.8g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
0g
Total Carbs
0g
Fiber
0g
Protein
26g
Fat
3.8g
Calories
150–160
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Zero net carbs: ideal protein with no carb load
- High protein: ~26g/100g supports muscle and satiety
- Naturally lean: add fats (butter/tallow) to meet keto ratios
- Nutrient-dense: rich in iron, B12, zinc, and selenium
- Minimally processed: clean, whole-food protein source
HEALTH BENEFITS
- Excellent source of heme iron (highly bioavailable)
- Rich in B vitamins, especially B12 for energy metabolism
- High in zinc to support immune function
- Often higher in omega-3s than grain-fed beef (especially wild)
- Provides carnitine for fatty-acid transport and energy
- Lean cut reduces excess calories while delivering micronutrients
PREPARATION SUGGESTIONS
GRILLED VENISON STEAK
Season with salt, pepper, and herbs; grill over medium-high heat ~3–4 minutes per side. Avoid overcooking; rest and finish with butter.
PAN-SEARED VENISON
Sear in hot butter or ghee with garlic and rosemary for 2–3 minutes per side; aim for medium-rare for tenderness.
VENISON ROAST
Coat with mustard and herbs; roast at 300–325°F until ~135–140°F internal, then rest. Spoon pan juices and butter over slices.
VENISON GROUND IN BURGERS
Mix ground venison with bacon fat or tallow and herbs. Form patties and pan-sear; top with cheese or aioli.
SLOW-COOKED VENISON STEW
Cube and slow-cook in bone broth with mushrooms and herbs until tender; finish with butter or tallow.
VENISON WITH BERRY SAUCE
Sear steaks; deglaze with a splash of vinegar and a few sugar-free berries; whisk in butter for a glossy pan sauce.