Venison, also known as deer meat, is a lean and nutrient-dense meat that’s growing in popularity. With hunting season coming up, many folks are interested in trying venison But an important question arises – is venison high in phosphorus?
Phosphorus is a mineral that plays many crucial roles in the body. However, too much can cause health issues In this detailed guide, we’ll analyze venison’s phosphorus levels and how they compare to other meats
What is Phosphorus and Why Do We Need It?
Phosphorus is the second most abundant mineral in the human body after calcium. About 85% of it is found in bones and teeth.
It works closely with calcium to build strong bones and teeth. Phosphorus is also essential for filtering waste through the kidneys, supporting muscle and nerve function, and producing energy.
The recommended daily intake of phosphorus is 700mg for adults Deficiency is rare since the mineral is found in many foods, Too much can negatively affect calcium absorption and bone health
Venison as a Source of Phosphorus
Venison contains moderate amounts of phosphorus. A 3.5 oz serving of roasted venison provides 23% of the daily phosphorus requirement.
Compared gram for gram, venison has less phosphorus than beef. A 3 oz serving of roasted beef supplies 26% of the RDI for phosphorus.
However, venison contains more iron and copper than beef. A serving of venison has 20% of the iron RDI, whereas beef only has 15%.
So while venison doesn’t have sky-high phosphorus levels, it’s still a significant source, especially if large portions are eaten. The phosphorus content should be balanced with adequate calcium intake.
Complete Nutritional Profile of Venison
Here is the complete nutritional profile of venison per 3.5 oz roasted serving:
- Calories: 162
- Fat: 3 g
- Saturated fat: 1 g
- Cholesterol: 89 mg
- Sodium: 71 mg
- Carbohydrates: 0 g
- Fiber: 0 g
- Sugars: 0 g
- Protein: 29 g
Venison as a Source of Other Nutrients
In addition to phosphorus, venison contains:
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B Vitamins: Venison is high in niacin, B6, and B12. These support energy metabolism and red blood cell production.
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Iron: With 3.7 mg per serving, venison provides 20% of the RDI for iron in just one serving. Iron carries oxygen throughout the body.
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Zinc: A serving contains over 30% of the daily zinc requirement. Zinc boosts immunity and wound healing.
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Selenium: Venison contains over 50% of the selenium RDI per serving. This antioxidant protects cells from damage.
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Potassium: With over 350 mg per serving, venison is high in potassium which regulates fluid balance.
Health Benefits of Venison
Due to its nutritional profile, venison offers the following benefits:
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High in lean, low-fat protein to support muscle growth and keep you full.
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Rich in iron to prevent anemia and aid oxygen transport.
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Provides B vitamins to help convert food into cellular energy.
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High zinc content to support a healthy immune system.
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Contains selenium, an important antioxidant for thyroid function.
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Naturally low in sodium to support heart health.
Concerns About Excess Phosphorus
Consuming extremely high amounts of phosphorus over long periods can potentially cause health problems.
Too much phosphorus can deplete calcium levels, leading to reduced bone density and strength over time. High phosphorus intake is especially risky for those with chronic kidney disease.
When kidneys aren’t functioning optimally, excess phosphorus builds up in the blood instead of being excreted normally. Elevated blood phosphorus hardens blood vessels, increasing heart disease risk.
Luckily, venison is not excessively high in phosphorus compared to the RDI. As part of a balanced diet, it’s unlikely venison consumption would lead to issues from too much phosphorus.
Tips for Balancing Phosphorus Intake
To balance phosphorus levels and avoid potential issues:
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Consume venison in moderation as part of an overall healthy diet. Avoid extremely large portion sizes.
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Pair venison with calcium-rich foods like yogurt, milk, cheese, spinach, and broccoli.
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Stay hydrated and don’t overdo phosphorus-containing sodas and protein shakes.
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Those with kidney disease should consult their doctor about venison and appropriate phosphorus intake.
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Choose grain-finished venison over largely corn-fed venison when possible. The corn diet is higher in phosphorus.
Healthy Venison Recipes to Try
Here are some tasty and nutritious venison recipes to enjoy:
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Venison chili – make with beans, tomatoes, onions, garlic, and spices.
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Venison meatballs – just like classic beef meatballs but with lean, mineral-rich venison.
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Venison stew – cube venison and simmer with carrots, potatoes, celery, and broth.
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Venison burgers – grate onions and mix with ground venison, egg, and spices for delicious burgers.
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Venison stir fry – slice venison thin and stir fry with seasonal veggies in a soy-ginger sauce.
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Venison kabobs – alternate venison, peppers, mushrooms, cherry tomatoes, and pineapple on skewers.
The Verdict on Venison and Phosphorus
Venison contains lower levels of phosphorus compared to most other meats. In normal portion sizes as part of a balanced diet, it does not pose a risk of excessive phosphorus.
Venison provides a powerhouse nutrient profile with iron, B vitamins, selenium, zinc, and potassium. It offers many benefits as a lean protein source. For most people, venison can be enjoyed as part of an overall nutritious diet.
What You’ll Find on This Page
What is phosphorus?
Phosphorus is a mineral that your body uses for many important jobs. These jobs include building strong bones and teeth, and keeping our bodys natural balance (pH level) just right. Learn more about how phosphorus helps the body here.
Phosphorus and chronic kidney disease
We get phosphorus from the foods we eat. They can’t get rid of extra phosphorus in your blood as well as they used to if you have CKD. This means the phosphorus levels can build up. To manage this, its important to work with a kidney dietitian who can guide you on your diet. They may recommend a daily phosphorus intake between 800 and 1,200 milligrams, depending on your specific needs.
Limiting high protein foods in early stages of CKD can slow the progression. A lot of foods that are high in protein are also high in phosphorus. This may help keep the body from getting too much phosphorus. 1.
What foods are low in phosphorus?
Here are seven lists of low-phosphorus foods for a kidney diet to help you figure out which ones are good for you.
1. Low-phosphorus meat and poultry choices
Fresh or frozen red meats are better choices for a kidney diet if you are on dialysis. Avoid packaged red meats that have breading, pre-made marinades or sauces, which could contain unwanted phosphorus additives. On average, fresh meat contains 65 mg of phosphorus per ounce and 7 grams of protein per ounce.
Phosphorus content for a 3-ounce portion, cooked2:
| Meat or Poultry | Phosphorus Content |
| Beef, pot roast | 155 mg |
| Beef, sirloin steak | 195 mg |
| Chicken breast, skinless | 190 mg |
| Chicken thigh, skinless | 150 mg |
| Hamburger patty, 90 percent lean | 170 mg |
| Lamb chop | 185 mg |
| Pork chop | 200 mg |
| Pork roast | 190 mg |
| Turkey breast meat, skinless | 185 mg |
| Turkey thigh meat, skinless | 170 mg |
| Veal chop | 200 mg |
2. Low-phosphorus seafood choices
Seafood is an excellent source of high-quality protein and healthy fats.3
Phosphorus content for a 3-ounce portion, cooked:
| Seafood | Phosphorus Content |
| Mahi Mahi | 155 mg |
| Salmon, Atlantic farmed | 215 mg |
| Yellowfin tuna | 210 mg |
| Sea bass | 210 mg |
| Tuna, canned | 130 mg |
| Rockfish | 195 mg |
| King crab | 192 mg |
| Lobster | 160 mg |
| Oysters, Eastern | 120 mg |
| Shrimp | 120 mg |
| Snow crab | 120 mg |
3. Low-phosphorus bread choices
Bread is a good source of carbohydrates and calories needed for energy production. Bread made from whole grains has more phosphorus and potassium than white flour bread. It also has more fiber.
Phosphorus content for a 1-ounce portion unless stated otherwise2:
| Bread | Phosphorus Content |
| Bagel: cinnamon raisin, blueberry, plain, onion | 53-70 mg |
| Corn tortilla, 6-inch | 75 mg |
| English muffin | 52-76 mg |
| Flat bread | 48 mg |
| Flour tortillas, made without baking powder | 20-37 mg |
| French or Italian bread or rolls | 28-29 mg |
| Light wheat bread | 38 mg |
| Pita bread, white | 58 mg |
| Sourdough bread | 30 mg |
| White bread | 25 mg |
4. Low-phosphorus pasta and rice choices
Grain foods like pasta, rice, and other grains are great sources of carbs, calories, B vitamins, zinc, copper, and iron. Whole grains are part of a diet that is good for your kidneys and give you fiber and other vitamins that make your diet healthy.
Phosphorus content for a 1/2 cup portion, cooked2:
| Pasta or Rice | Phosphorus Content |
| Couscous | 20 mg |
| Egg noodles | 50-60 mg |
| Macaroni | 40 mg |
| Pearled barley | 43 mg |
| Plain white rice, short, medium or long grain | 35 mg |
| Rice noodles | 14-28 mg |
| Spaghetti | 42 mg |
5. Low-phosphorus dairy, dairy substitutes, and egg whites
Milk and milk products are high in calcium and phosphorus. A half cup of milk (4 ounces) contains 111-138 mg of phosphorus. Some liquid dairy substitutes can be used in cooking to replace milk. Read ingredient lists to look for phosphate additives, such as calcium-phosphate. Eggs are a great source of protein, but a large egg has 95 mg of phosphorus. Keep this in mind when planning your meals. Whole eggs can still fit into a healthy diet. Remove the yolk and phosphorus is only 5 mg for each egg white.
Phosphorus content for a 1/2 cup portion, unless stated otherwise2:
| Dairy, Dairy Substitutes and Egg Whites | Phosphorus Content |
| Almond milk, Almond Breeze®, original | 50 mg |
| Nondairy creamer without phosphate additives | 40-53 mg |
| Nondairy whipped topping, 2 tablespoons | 0-10 mg |
| Sherbet | 38 mg |
| Sour cream, 2 tablespoons | 20-40 mg |
| Soy milk | 50-125 mg |
| Unenriched rice milk without calcium-phosphate | 29 mg |
| Egg whites, pasteurized | 15 mg |
6. Low-phosphorus snacks
Looking for low-phosphorus, kidney-friendly snacks? Try these fruits, vegetables and more.2
| Snack Food (Plus Serving Size) | Phosphorus Content |
| Apple, 1 medium | 10 mg |
| Applesauce, 1/2 cup | 6 mg |
| Baby carrots, 9 pieces | 25 mg |
| Blueberries, 1/2 cup | 9 mg |
| Celery, 1 stalk | 10 mg |
| Cherries, 1/2 cup | 15 mg |
| Fig bar, 2 bars | 10-25 mg |
| Fruit candies: hard, chews or gummy | 0 mg |
| Fruit cocktail, 1/2 cup | 17 mg |
| Low-sodium crackers, 1 ounce | 20-35 mg |
| Peach, 1 medium | 10 mg |
| Pineapple, fresh, 1/2 cup | 6 mg |
| Radishes, 1 | 9 mg |
| Strawberries, fresh, 1/2 cup | 18 mg |
| Unsalted popcorn, 1 cup | 8 mg |
| Unsalted pretzels, 1 ounce | 20-40 mg |
7. Lower phosphorus cheese choices
All cheese contains phosphorus ranging from 35-250 mg per ounce; some contain more than 300 mg per ounce. On a dialysis diet, one ounce of cheese should be eaten two or three times a week as long as phosphorus levels are kept under control. Check with your dietitian for individual recommendations.
Low-phosphorus cheese choices2:
| Cheese | Phosphorus Content |
| Blue cheese, 1 ounce | 110 mg |
| Cottage cheese, 1/4 cup | 92 mg |
| Cream cheese, 2 tablespoons | 20-40 mg |
| Feta cheese, 1 ounce | 96 mg |
| Neufchatel cheese, 1 ounce | 39 mg |
| Parmesan cheese, grated, 2 tablespoons | 72 mg |
Get help with a low-phosphorus diet from DaVita.com
DaVita. com’s Diet & Nutrition section has free tools and resources to help you stick to a kidney-friendly diet. Search for tasty, low-phosphorus recipes and save your favorites. Here are a few to help you get started:
That’s not all. The Food Analyzer tool lets you find out about the nutrients (like potassium and phosphorus) in thousands of foods.
This article is for informational purposes only and is not a substitute for medical advice or treatment. Consult your physician regarding your specific diagnosis, treatment, diet, and health questions.
2 Nutrient content according to the U.S. Department of Agriculture (USDA) database https://fdc.nal.usda.gov/
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Phosphorus Intake and Chronic Kidney Disease
FAQ
How much phosphorus is in venison?
|
Name
|
Amount
|
Unit
|
|
Phosphorus, P
|
201
|
mg
|
|
Potassium, K
|
330
|
mg
|
|
Sodium, Na
|
75
|
mg
|
|
Zinc, Zn
|
4.2
|
mg
|
Which meat is lowest in phosphorus?
|
Meat or Poultry
|
Phosphorus Content
|
|
Chicken thigh, skinless
|
150 mg
|
|
Hamburger patty, 90 percent lean
|
170 mg
|
|
Lamb chop
|
185 mg
|
|
Pork chop
|
200 mg
|
Is venison a good source of CoQ10?
Reindeer are the highest food source of CoQ10 with 15.8 mg per 100g of meat, while white-tailed deer contain moderate amounts. At only 157 calories per 3.5 oz serving, venison has 40% fewer calories than beef and 10% less than chicken breast. Deer meat has 20% more protein than beef; 7.4 vs 6.2 grams per ounce.
Is venison a good source of protein?
However, leaner cuts of meat can play a part in the diet when we’re looking to get more protein without increasing total calorie intake. Since venison is lean meat and much lower in calories than typical cuts of beef, lamb, or pork, it is an excellent choice for this purpose. Key Point: Venison is a low-calorie source of protein.
Is venison high in cholesterol?
Unfortunately, yes. With 80 mg per 3.5 oz serving, it’s only slightly better than beef which is 89 mg. Chicken breast and pork sausage are both lower, at 64 and 70 mg respectively. Ground turkey is 69. Whether it’s whitetail or reindeer, you won’t find many meats that have cholesterol as high as venison.
Is venison a healthy meat?
As you can tell, venison is a highly nutritious meat which is why it’s become all the rage in recent years. Just one 200g serving provides ample amounts of vitamins, minerals, and protein while keeping fat intake low. Venison has become increasingly popular and seen as a healthy meat option due to its low fat and high protein content.