Veal: Nutrition, Cuts, Safe Cooking Temperatures and Federal Rules

Veal is meat from young cattle, prized for its mild flavor and fine texture in dishes like veal cutlets, chops and osso buco. USDA SR Legacy lists lean cooked veal at 167 calories per 3-ounce serving, with 54% of the Daily Value for protein and 58% for vitamin B12. This guide explains what is veal, veal nutrition, veal vs beef, is veal healthy, the federal safe cooking temperatures, and how to cook veal.

Peptide Labs does not sell veal or veal products. This article is general nutrition information, not medical advice.

What is veal?

Veal is the meat of calves, which are young cattle. USDA’s Food Safety and Inspection Service (FSIS) oversees veal under the same federal meat inspection rules as beef, and one of its labeling regulations (9 CFR 317.8) uses the words Calf or Veal to identify products from young bovine animals. The same rule says names of kinds of meat, such as beef, veal and lamb, may not be used in a false or misleading way.

Veal is typically paler and milder than beef, with a fine texture and delicate flavor that take well to sauces. Federal nutrition labeling rules (9 CFR 317.344) list the major veal cuts as the shoulder arm steak, shoulder blade steak, rib roast, loin chop and cutlets.

Veal nutrition (USDA SR Legacy)

The values below come from three USDA SR Legacy entries: Veal, composite of trimmed retail cuts, separable lean only, cooked (FDC 175265); Veal, leg (top round), separable lean only, cooked, roasted (FDC 173822); and Veal, ground, cooked, pan-fried (FDC 174879). Each column is a 3-ounce (85 g) cooked portion. %DV uses FDA Daily Values.

Protein is the headline. In USDA data, 3 ounces of lean cooked veal supply 27.1 grams of protein, 54% of the Daily Value, with modest fat. Veal is also rich in B vitamins: niacin, vitamin B12 and riboflavin all land at roughly a fifth to more than half of the Daily Value per serving, along with zinc. See B12 foods and foods high in zinc for comparisons.

Cholesterol is higher than many people expect. The lean mixed-cut entry lists 100 milligrams per 3 ounces in USDA data, a third of the Daily Value. Sodium is low in plain veal at 76 milligrams per 3 ounces in the same USDA entry, but breading and sauces change that: the USDA entry for breaded, pan-fried veal leg (FDC 173819) lists 454 milligrams of sodium per 100 grams.

Veal vs beef

The table compares 3-ounce cooked portions using USDA SR Legacy entries: Veal, composite of trimmed retail cuts, separable lean only, cooked (FDC 175265); Beef, top sirloin, steak, separable lean only, trimmed to 0″ fat, all grades, cooked, broiled (FDC 168634); Veal, ground, cooked, pan-fried (FDC 174879); and Beef, ground, 85% lean meat / 15% fat, crumbles, cooked, pan-browned (FDC 174034). %DV uses FDA Daily Values.

In USDA data, lean veal and lean beef are close on calories, protein and fat. Beef comes out ahead on iron, zinc and selenium, while veal has more cholesterol per serving. Among the ground meats, ground veal is lower in fat and saturated fat than 85% lean ground beef and higher in vitamin B12. Our steak, ground beef and lamb guides cover those meats in full, and grass-fed beef covers how beef is raised.

Is veal healthy?

Lean veal can be part of a varied diet. Based on USDA SR Legacy data, it is high in protein, low in sodium when cooked plain, and a good source of niacin, vitamin B12 and zinc. A few agency statements give useful context, and the choice is yours:

• IARC: the International Agency for Research on Cancer, part of the World Health Organization, names veal among red meats and classified red meat as probably carcinogenic to humans (Group 2A) in 2015, based on limited evidence in humans, mainly for colorectal cancer.
• Nutritional value: in the same release, the IARC director noted that red meat has nutritional value and that the findings support recommendations to limit intake of meat.
• Dietary Guidelines: the 2025-2030 edition lists red meat among a variety of animal protein foods and suggests baking, broiling, roasting, stir-frying or grilling instead of deep-frying.
• Alpha-gal syndrome: CDC advises people with this tick-related allergy that they may need to avoid red meat such as beef; veal comes from cattle, so ask your clinician.

No human trial we read tested veal on its own for any health outcome, so this guide makes no claims beyond nutrient values and agency statements.

Safe cooking temperatures for veal

The federal FoodSafety.gov safe minimum internal temperature chart groups veal with beef, bison, goat and lamb. CDC lists the same temperatures. USDA’s FSIS website did not load when this guide was written, so these figures come from the shared federal chart and CDC:

• Veal chops, steaks and roasts: 145°F, then rest for 3 minutes before cutting or serving.
• Ground veal and veal sausage: 160°F; the chart lists no rest time.
• Leftovers: reheat to 165°F.
• Check with a food thermometer: insert it into the thickest part, away from bone; veal’s pale color makes doneness hard to judge by eye.

Veal and federal animal welfare rules

Veal calf handling has drawn petitions from animal welfare groups, and federal rules have changed in response. In 2016, FSIS finalized a rule, published in the Federal Register, that ended a provision allowing slaughter plants to set aside veal calves that could not rise and walk because they were tired or cold. Under the rule, non-ambulatory disabled veal calves offered for slaughter are condemned, and FSIS inspectors may condemn them as soon as they arrive. FSIS said the change would improve compliance with the Humane Methods of Slaughter Act of 1978. The rule followed a petition from the Humane Society of the United States.

Common veal cuts and how to cook veal

Veal is lean and tender, so the cooking method should match the cut:

• Cutlets (scaloppine): thin slices from the leg. Pound them evenly thin and cook them quickly in a hot pan, plain or lightly floured, for dishes like piccata or marsala.
• Loin and rib chops: sear or grill them like a tender steak and let them rest, checking for 145°F.
• Shanks (osso buco): cross-cut shanks braise slowly in wine and broth until fork-tender; the center bone holds marrow (see our bone marrow guide).
• Shoulder and stew meat: braise or stew for a tender result.
• Ground veal: often mixed with beef and pork for meatballs and meatloaf; cook to 160°F.
• Keep it cold: refrigerate raw veal promptly and keep raw juices away from foods that will not be cooked.

For a strongly seasoned meat to pair with mild veal in a mixed grill, see our chorizo guide.

Frequently Asked Questions

Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Last reviewed October 2026.

Related guides: Chorizo: Nutrition, Mexican vs Spanish Chorizo and Safe Cooking, Steak: Nutrition by Cut, Sirloin vs Ribeye and Safe Cooking, Lamb Meat: Nutrition, Is Lamb Healthy and Lamb vs Beef.