Veal
Category: Lamb, Veal, & Game Products Parts: Leg (Top Round) Characteristics: Separable Lean And Fat Method: Cooked, Braised
Nutrition Highlights
Serving Size
Calories
179
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Protein | 123 (68.6%) |
| Fat | 48 (27.0%) |
| Total | 179 (100%) |
Serving: 3 oz [85g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 47 (55.5%) |
| Protein | 31 (36.2%) |
| Fat | 5.4 (6.3%) |
| Ash | 1.7 (2.0%) |
| Total | 85 (100%) |
Serving: 3 oz [85g]
Benefits
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A good source of high quality protein. The protein in veal supports growth and repair of muscles
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Contains B vitamins like riboflavin, niacin and vitamin B12 which are important for energy production and red blood cell formation
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Rich in iron which is needed to carry oxygen throughout the body. Iron deficiency can lead to anemia
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Provides zinc which supports immune function and wound healing. Zinc is also required for cell growth and DNA synthesis
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Braising helps retain nutrients by cooking the meat slowly in liquid. This cooking method allows the nutrients to be absorbed by the meat rather than lost in cooking water
Risks
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High in saturated fat and cholesterol which can increase risk of heart disease
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Contains no fiber which is important for digestive health
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Braising method adds sodium through use of salt which can raise blood pressure in some
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Being high in calories and fat can contribute to weight gain if overconsumed
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As meat, contains no antioxidants or phytonutrients found in plant foods
Additional Information
Veal, specifically the leg (top round) cut, is a tender and flavorful meat that offers several nutritional benefits. However, it is important to note that veal is controversial due to ethical concerns surrounding its production. In this analysis, we will focus solely on the nutritional aspects of veal, leg (top round), cooked, braised.
Nutritional Benefits:
1. High-Quality Protein: Veal is an excellent source of high-quality protein, which is essential for building and repairing tissues, supporting immune function, and producing enzymes and hormones. A 3-ounce serving of cooked veal leg provides approximately 26 grams of protein, making it a valuable protein source for individuals following a high-protein diet or those requiring increased protein intake, such as athletes or individuals recovering from injuries.
2. Essential Vitamins and Minerals: Veal contains several essential vitamins and minerals necessary for overall health. It is particularly rich in iron, which is crucial for oxygen transport, energy production, and maintaining healthy immune function. Additionally, veal provides significant amounts of zinc, phosphorus, selenium, and B-vitamins like vitamin B12, riboflavin, niacin, and vitamin B6.
3. Low in Fat: Veal leg, when trimmed of visible fat, is relatively low in fat compared to other cuts of meat. This can be beneficial for individuals aiming to reduce their overall fat intake or manage their weight. However, it is important to note that veal can still contain varying amounts of fat depending on the cut and cooking method used, so it is advisable to choose leaner cuts and cooking methods that minimize added fats.
Nutritional Risks:
1. Saturated Fat and Cholesterol: While veal can be lean, it also contains saturated fat and cholesterol, which are associated with an increased risk of heart disease when consumed in excess. It is crucial to consume veal in moderation and balance it with other lean protein sources and plant-based proteins to maintain a heart-healthy diet.
2. Sodium Content: Braised veal may be seasoned with added salt or prepared with high-sodium ingredients, leading to increased sodium content. Excessive sodium intake can contribute to high blood pressure and other health issues. Therefore, it is important to be mindful of the overall sodium content in the meal and opt for low-sodium cooking methods and seasonings.
3. Ethical Concerns: Veal production has faced criticism due to the controversial practice of confining calves in small crates to produce tender meat. This has led to animal welfare concerns and ethical debates. When choosing veal, it is advisable to opt for products labeled as "humanely raised" or "pasture-raised" to support more ethical and sustainable farming practices.
In conclusion, veal, leg (top round), cooked, braised offers valuable nutritional benefits such as high-quality protein, essential vitamins, and minerals. However, it is important to be mindful of its potential risks, including saturated fat, cholesterol, sodium content, and ethical concerns surrounding veal production. As with any food, moderation, variety, and mindful consumption should be practiced to maintain a balanced and healthy diet.