Chicken vs veal: nutrition compared
Full comparison · Protein · Calories · Healthier · Iron
Per 3.5 oz (100 g), chicken has 165 calories and 31 g of protein; veal has 196 calories and 31.9 g. Fiber: 0 g vs 0 g.
Where each one is ahead
- Veal has clearly more vitamin b12 (69% DV vs 14%).
Side by side, per 3.5 oz (100 g)
| Chicken | Veal | |
|---|---|---|
| Calories | 165 calories | 196 calories |
| Protein | 31 g (62% DV) | 31.9 g (64% DV) |
| Fat | 3.6 g (5% DV) | 6.6 g (8% DV) |
| Saturated fat | 1 g (5% DV) | 1.8 g (9% DV) |
| Carbohydrate | 0 g | 0 g |
| Fiber | 0 g | 0 g |
| Total sugars | 0 g | 0 g |
| Sodium | 74 mg (3% DV) | 89 mg (4% DV) |
| Potassium | 256 mg (5% DV) | 338 mg (7% DV) |
| Calcium | 15 mg (1% DV) | 24 mg (2% DV) |
| Iron | 1 mg (6% DV) | 1.2 mg (6% DV) |
| Magnesium | 29 mg (7% DV) | 28 mg (7% DV) |
| Vitamin A | 6 mcg (1% DV) | 0 mcg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0.1 mcg (0% DV) | 0 mcg |
| Vitamin K | 0.3 mcg (0% DV) | 6.6 mcg (6% DV) |
| Folate | 4 mcg (1% DV) | 16 mcg (4% DV) |
| Vitamin B12 | 0.3 mcg (14% DV) | 1.6 mcg (69% DV) |
| Cholesterol | 85 mg (28% DV) | 118 mg (39% DV) |
— not reported by USDA for this food.
Per typical serving
Servings differ: 4 oz (113 g) of chicken and 4 oz (113 g) of veal, the serving sizes we use for each (USDA household measures; 4 oz for meat and fish).
| Chicken | Veal | |
|---|---|---|
| Calories | 187 calories | 222 calories |
| Protein | 35.2 g (70% DV) | 36.2 g (72% DV) |
| Fat | 4 g (5% DV) | 7.5 g (10% DV) |
| Saturated fat | 1.1 g (6% DV) | 2.1 g (10% DV) |
| Carbohydrate | 0 g | 0 g |
| Fiber | 0 g | 0 g |
| Total sugars | 0 g | 0 g |
| Sodium | 84 mg (4% DV) | 101 mg (4% DV) |
| Potassium | 290 mg (6% DV) | 383 mg (8% DV) |
— not reported by USDA for this food.
What the numbers don't tell you
For parm or schnitzel, most people want the leaner meat. The lean cooked veal in the table has 196 calories, 31.9 g protein and 6.6 g fat per 3.5 oz (100 g), against 165 calories, 31 g and 3.6 g for roasted chicken breast. A veal chop is leaner, 158 calories and 4.4 g fat. The cut matters more than the animal. Raw ground veal has 13.1 g fat and 5.1 g saturated fat per 3.5 oz.
Iron is low in both, 1.04 mg in chicken and 0.78 mg in the veal chop per 3.5 oz. In a study of 45 women, blending heme iron with chicken cut its absorption from 10.3% to 4.9%, while beef left it alone. Veal was not tested.
Do not wash raw chicken: USDA says rinsing spreads bacteria to other foods and surfaces. Cook it to 165 °F (74 °C). For veal, USDA advises 145 °F (63 °C) and a rest of at least three minutes for chops, and 160 °F (71 °C) for ground veal. A Canadian survey found Shiga toxin-producing E. coli in 4.7% of retail ground veal. Children under 5, pregnant women, people 65 or older and anyone with weakened immunity are most at risk, says USDA.
Pick by taste, and if you choose veal, take a chop over ground.
Evidence behind this note
- Level E A 90 g cooked veal chop gives about 142 calories, 26.6 g protein, 4 g fat and 2.6 ug vitamin B12, which is more than a day's B12 for adults. USDA FNDDS 2021-2023, Veal, chop (fdc_id 2705909, FNDDS code 23201010)
- Level E Raw ground veal has 197 calories, 18.6 g protein, 13.1 g fat and 5.1 g saturated fat per 3.5 oz (100 g), far fattier than a trimmed veal chop. USDA SR Legacy 2019, Veal, ground, raw (FDC 175290, NDB 17142)
- Level B The meat factor that is supposed to help you absorb iron does not come from chicken: blending heme iron with chicken halved its absorption, while beef left it alone. Food Chemistry, 2016
- Level E The agency responsible for US poultry safety tells people not to wash raw chicken, because rinsing spreads the bacteria instead of removing them. Chicken from Farm to Table, USDA Food Safety and Inspection Service
- Level E USDA FSIS advises 145 °F (63 °C) plus a three-minute rest for raw veal steaks, chops and roasts, and 160 °F (71 °C) for ground veal and for organ meats such as liver, kidney, heart and tongue. USDA FSIS, Veal from Farm to Table
- Level C A Canadian retail survey found Shiga toxin-producing E. coli in 4.7% of ground veal samples, against 1.2% of ground beef and 14.6% of ground lamb. J Food Prot, 2025
- Level E FSIS says the toxin made by STEC bacteria such as E. coli O157:H7 may cause hemolytic uremic syndrome, particularly in young children, and names children under 5, pregnant women, people 65 or older and people with weakened immune systems as most at risk from contaminated food. Ground Beef and Food Safety, USDA Food Safety and Inspection Service
- Level E The CDC advises cooking chicken to an internal temperature of 165 F checked with a food thermometer, and says raw chicken does not need washing. CDC, Chicken and Food Poisoning, 2024
Written from the studies and agency guidance we hold for both foods, reviewed by the Bioma editorial system. How we verify.
Keep exploring
Read more about these foods
- Chicken: the iron it blocks, and the washing you skip
- Veal: lean if you choose the cut, with germ findings in mince and liver
Rankings and guides
- Protein: what it does and how much you need
- Fiber: what it does and how much you need
- Which foods are highest in protein?
- Chicken: full nutrition facts
More comparisons
Where the numbers come from
- Chicken: USDA FoodData Central, Chicken, broilers or fryers, breast, meat only, cooked, roasted, FDC ID 171477 · full profile · all forms of chicken
- Veal: USDA FoodData Central, Veal, composite of trimmed retail cuts, separable lean only, cooked, FDC ID 175265 · all forms of veal
Each food is one USDA entry, chosen as it is usually eaten. Other cuts, brands and preparations differ, and the links show them. % DV uses FDA Daily Values for adults. How we verify.