Know what’s on your plate
Deer tenderloin
Calories & nutrition facts
separable lean only, cooked, broiled
Nutrition facts
Per 100 g% DV- Calories 149 kcal —
- Protein 30 g 60%
- Carbohydrate 0 g 0%
- Fat 2.4 g 3%
- Saturated fat 1.1 g 6%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 57 mg 2%
- Cholesterol 88 mg 29%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin E 0.62 mg 4%
- Thiamin (B1) 0.26 mg 22%
- Riboflavin (B2) 0.56 mg 43%
- Niacin (B3) 8.8 mg 55%
- Pantothenic acid (B5) 0.86 mg 17%
- Vitamin B6 0.61 mg 36%
- Folate (B9) 9 µg 2%
- Vitamin B12 3.6 µg 151%
Minerals
- Calcium 5 mg 0%
- Iron 4.3 mg 24%
- Magnesium 33 mg 8%
- Phosphorus 299 mg 24%
- Potassium 434 mg 9%
- Zinc 4 mg 36%
- Copper 0.25 mg 28%
- Manganese 0.02 mg 1%
- Selenium 11 µg 20%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 149 | 30 g | 0 g | 2.4 g |
| 1 × serving ( 3 oz ) | 85 g | 127 | 25 g | 0 g | 2 g |
| 1 × roast ( yield from 271.8 g raw meat ) (0.5 to 1 lb roast) | 202 g | 301 | 60 g | 0 g | 4.7 g |
| 2 × serving ( 3 oz ) | 170 g | 253 | 51 g | 0 g | 4 g |
| ½ × serving ( 3 oz ) | 42.5 g | 63 | 13 g | 0 g | 1 g |
| 3 × serving ( 3 oz ) | 255 g | 380 | 76 g | 0 g | 6 g |
| 4 × serving ( 3 oz ) | 340 g | 507 | 102 g | 0 g | 8 g |
Similar foods
- Elk tenderloinseparable lean only, cooked, broiled162 kcal / 100 g
- Deer loin steakseparable lean only, 1" steak, cooked, broiled150 kcal / 100 g
- Venison tenderloin roastlean, broiled149 kcal / 100 g
- Elk loinseparable lean only, cooked, broiled167 kcal / 100 g
- Venison loin steakseparable lean only, 1 steak, cooked, broiled150 kcal / 100 g
- Deer shoulder clodseparable lean only, cooked, braised191 kcal / 100 g
- Tenderloin steakloin, lean, cooked, broiled207 kcal / 100 g
- Veal sirloinseparable lean only, cooked, roasted168 kcal / 100 g
- Beef tenderloin steakseparable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled273 kcal / 100 g
- Pork tenderloinfresh, separable lean only, raw109 kcal / 100 g
Questions about Deer tenderloin
How do you cook deer tenderloin without drying it out?
Pat it dry, season it and sear it in a very hot pan with a little oil, turning until browned all over. Finish in a 200 °C oven until the centre reaches 63 °C, then rest for at least 3 minutes before slicing across the grain.
Should you remove the silver skin from deer tenderloin?
Yes. Slide a sharp knife just under the tough, shiny membrane and pull it away while trimming; it will not soften during cooking and can make slices chewy.
How long can you keep deer tenderloin in the fridge or freezer?
Keep it covered on the lowest shelf of the fridge and cook it within 3–5 days of purchase, or freeze it tightly wrapped for best quality for up to 6–9 months. Defrost it in the fridge, not on the worktop.
What goes well with deer tenderloin?
Its lean, gently gamey flavour suits juniper, thyme, black pepper and a tart fruit sauce such as redcurrant or cranberry. Serve it with roast potatoes, root vegetables or a mushroom sauce.
Can you use deer tenderloin instead of beef fillet?
Yes, but deer tenderloin is much leaner, so it cooks faster and dries out more readily than beef fillet. Sear it briefly, avoid prolonged cooking and rest it before serving.
Is deer tenderloin a good source of zinc and iron?
An 85 g serving provides 3.4 mg of zinc and 3.6 mg of iron; deer tenderloin is high in zinc and a source of iron.
How is deer tenderloin different from elk tenderloin?
Elk tenderloin has slightly more protein per 100 g: 30.8 g compared with 30 g in deer tenderloin. Deer has less fat, at 2.4 g per 100 g versus 3.41 g in elk.
Can you eat deer tenderloin rare?
Rare meat may not be safe, particularly if the deer was hunted or the meat was handled or stored poorly. For a safer result, cook the centre to at least 63 °C and rest it for 3 minutes; keep raw-meat utensils and juices away from cooked food.
Source: USDA FoodData Central 174430 · per 100 g · carbohydrate per EU label, fibre excluded
