Veal is a lean, tender meat sourced from young calves, typically 16–18 weeks old. It stands out for its high protein content, low fat, and zero carbohydrates, making it a great option for muscle building, weight management, and ketogenic diets.

A 3.5-ounce serving provides 24.4 grams of protein and only 7.56 grams of fat, along with essential nutrients like potassium, vitamin B12, and phosphorus. However, it’s important to choose lean cuts and consume them in moderation due to their saturated fat content.

Key nutrition facts for a 4-ounce serving of veal loin:

• Calories: 129
• Protein: 24.6g (49% DV)
• Fat: 3.28g (5% DV)
• Vitamin B12: 125% DV

Veal is versatile, with different types like milk-fed or grain-fed veal offering varying flavors and textures. When selecting veal, opt for fresh, lean cuts and pair it with vegetables for a balanced meal.

While veal offers many health benefits, consider dietary needs and preferences before adding it to your diet.

What is veal?

Veal comes from calves that are typically 16 to 18 weeks old. Compared to beef from older cattle, veal has a pale, creamy colour with subtle greyish-pink hues. This makes it a distinct choice for many dishes.

Veal has its roots in European cooking, especially in Italian and French cuisines. It’s closely linked to dairy farming, as male calves from dairy operations are often raised for veal since they aren’t needed for milk production.

Three main types of veal

The type of veal you pick can influence both how you cook it and how it tastes. Here’s a breakdown of the main varieties:

In addition to the type, veal cuts also play a big role in flavour and texture. For example, tenderloin is lean with a mild flavour, rib chops are richer and more affordable, while loin chops or sirloin steaks have a stronger taste due to their higher fat content.

What sets veal apart is the combination of the calf's young age and its carefully managed diet. These factors give veal its signature pale colour and tender texture, making it a popular choice for sophisticated recipes.

Veal production methods

Veal production combines established practices with industry standards, with calves' diets playing a key role in determining the meat's quality and safety.

Calf care and feeding

There are two primary feeding methods for veal calves:

Milk-fed calves are given a nutrient-rich liquid diet packed with essential vitamins and minerals. These calves are typically raised for 5–8 weeks less than grain-fed calves, resulting in lighter, more tender meat. On the other hand, grain-fed calves consume a diet based on grains and cereals, which produces meat with a deeper colour and firmer texture.

These dietary choices have a direct impact on the meat's quality and how it is processed.

Processing standards

In certain regions, strict regulations ensure that both milk-fed and grain-fed veal meet established quality and safety requirements.

Veal nutrition facts

A 4-ounce (113-gram) serving of lean veal loin provides 129 calories and 24.6 grams of protein.

Vitamins and minerals in veal

Veal is packed with nutrients that support essential bodily functions. Here's the breakdown for a 4-ounce serving of veal loin:

One standout is its high vitamin B12 content, which plays a key role in supporting the nervous system, producing red blood cells, and aiding DNA synthesis.

Veal vs other meats

Veal's nutrient profile sets it apart from other meats. Each serving contains nearly 2 grams of leucine, an amino acid essential for building muscle. Compared to chicken, veal offers more vitamins and minerals, while being lower in calories and cholesterol than pork. These factors make veal a solid choice for those aiming for a balanced and nutrient-rich diet.

‍Looking for practical food ideas? Check out this 7-day meal plan for prediabetes created by dietitians.

Health effects of eating veal

Pros of eating veal

Veal is packed with nutrients that can benefit your health in several ways:

• Muscle support
  Veal is rich in protein and leucine, which are essential for building and maintaining muscle mass.
• Boosts brain health
  Its high vitamin B12 content helps maintain cognitive function and mental clarity.
• Heart health
  Research shows that incorporating veal into your diet for six weeks may reduce LDL (bad) cholesterol levels by 5%.
• Helps manage blood pressure
  A 4-ounce serving provides 294 milligrams of potassium, which supports healthy blood pressure by balancing fluids and promoting proper circulation.

While veal has many benefits, it’s essential to weigh its potential downsides.

Cons of eating veal

Despite its advantages, veal has a few drawbacks:

• Saturated fat
  A 4-ounce serving of veal loin contains about 1.27 grams of saturated fat. Be mindful of your intake and follow the American Heart Association's recommendations.

Choosing quality veal

Proper selection and handling of veal are crucial for maintaining its nutritional value and ensuring food safety. Here’s how to do it:

• Storage tips

• Keep veal refrigerated at 40°F or below.
• Follow these shelf-life guidelines:
  
  • Veal chops: 3–5 days in the fridge
  • Ground veal: 1–2 days in the fridge
  • Frozen veal chops/roasts: 5–6 months
  • Frozen ground veal: 4–5 months.

• Safe handling
  
  • Refrigerate cooked veal promptly.
  • Consume cooked veal within 3–4 days.
  • Discard any cooked veal left at room temperature for over 2 hours.

For the best results, opt for lean veal cuts and pair them with vegetables and whole grains. This way, you can enjoy its nutritional perks while keeping any potential concerns in check.

Should you eat veal?

Deciding whether to include veal in your diet depends on your health goals and dietary preferences. Here's what you should know about its nutritional value and potential health considerations.

For weight management

Veal is a lean protein option that contains 172 calories per 100 grams and no carbohydrates. This makes it a good choice for low-carb or keto diets. To keep your meals lighter, go for lean cuts and use healthier cooking methods like grilling or baking.

For muscle building

Veal is rich in essential amino acids and particularly high in leucine, which is key for muscle protein synthesis. This makes it a great option for those looking to support muscle growth and recovery.

Health considerations

Before adding veal to your diet, take these health factors into account:

Making an informed choice

If you decide to eat veal, here are a few tips:

• Opt for lean cuts instead of processed options.
• Pair veal with a variety of vegetables for a balanced meal.
• Consider chicken as an alternative – it offers similar protein with fewer calories.

‍Curious how timing your meals and workouts affects your blood sugar? Learn more in our guide on optimising nutrition and exercise with a CGM.