Veal is leaner than mature beef — 8 g fat per 100 g. Protein synthesis plateaus at 1.6 g/kg/day (Morton et al., Br J Sports Med 2018). Per 100 g: 172 kcal, 24 g protein. A 150 g escalope covers nearly one full protein serving.
How should I track Veal (raw)?
Veal is high in zinc. The simplest way to track Veal accurately is to weigh it raw, before cooking. According to USDA cooking yield data, meat loses 20–30% of its weight during cooking as moisture evaporates — so 150 g raw becomes roughly 105–120 g cooked. If you log the cooked weight using raw nutrition values, you will undercount your protein and calories. A kitchen scale takes the guesswork out of it. Quick tip: cook a batch, weigh it before and after, and you will know your personal shrink ratio for next time.
