A 100-gram portion of antelope meat delivers ~114 calories, ~22 g protein, ~2 g fat, zero carbs, and useful iron and potassium.
Calories
Protein
Iron
Raw, 100 g
- ~114 kcal
- ~22 g protein
- ~2 g fat
Lean
Cooked, Roasted 100 g
- ~128 kcal
- ~25 g protein
- ~2.3 g fat
Cooked
Cooked Serving (3 oz)
- ~108 kcal
- ~21 g protein
- ~2 g fat
Everyday
Antelope Meat Nutrition Details For 100 Grams
Lean game from pronghorn and related species lands in the same macro shape again and again: lots of protein, little fat, and no carbohydrate. A typical 100-gram raw portion sits at roughly 114 calories with about 22 grams of protein and around 2 grams of total fat. Cholesterol runs near 95 milligrams, sodium stays modest, and water makes up about three-quarters of the weight. That profile matches entries drawn from long-standing food composition datasets used by dietitians and health researchers.
Cooked numbers shift a bit because moisture leaves the pan and protein concentrates. With dry-heat roasting, 100 grams cooked often reads near 128 calories, ~25 grams protein, and a touch over 2 grams of fat. The practical upshot is simple: you get dense protein per bite with little added energy, which suits high-protein meal plans and anyone tracking calories.
Why Hunters And Home Cooks Like This Macro Split
Protein carries meals. It steadies appetite, supports training, and helps retain lean mass during energy deficits. Here, you get that benefit without the heavy fat totals found in some domestic cuts. Recipes can stay light while still eating like a steak night. Sear, roast, or grill, then finish with moisture and rest time to keep slices tender.
Broad Snapshot: Raw Antelope Per 100 g
This table compresses the most referenced raw values into one place for quick checks. Use it to portion, plan, and compare.
| Nutrient | Amount | Notes |
|---|---|---|
| Energy | ~114 kcal | Low for red meat cuts |
| Protein | ~22 g | Complete amino acid profile |
| Total Fat | ~2.0 g | Mostly unsaturated |
| Saturated Fat | ~0.74 g | Small share of total fat |
| Carbohydrate | 0 g | No sugars, no fiber |
| Cholesterol | ~95 mg | Comparable to other game |
| Sodium | ~51 mg | Naturally low |
| Potassium | ~353 mg | Useful for daily totals |
| Iron | ~3.2 mg | Heme iron; bioavailable |
| Riboflavin (B2) | ~0.58 mg | Above many domestic cuts |
| Water | ~74 % | Drives yield change when cooked |
From Field To Plate: What Shapes The Numbers
Wild diet and steady movement shape body composition. Browsers and mixed feeders nibble shoots, forbs, and grasses across big ranges, which tends to keep intramuscular fat low. During warm months, the animals feed on fresh growth; in dry spells they rely more on hardy plants. That seasonal swing mainly alters moisture and small micronutrient traces in the meat, while the core macro pattern stays lean and protein-heavy.
Handling matters too. A clean harvest, quick field dressing, and cold chain control keep flavor bright and texture fine. Age of the animal, stress at harvest, and time to chill influence tenderness more than the calories or protein per 100 grams. Trim any silver skin, use a hot initial sear, then finish at gentle heat and rest before slicing across the grain.
Cooked Values: What Changes After Heat
Cooking drives off water, so numbers per 100 grams rise for protein and some minerals. Fat can climb or fall depending on trim and method. Dry-heat roasting gives a fairly steady read: near 128 calories, ~25 grams protein, and about 2.3 grams fat per 100 grams cooked meat. Pan-searing in added oil increases energy; grilling over high heat can change surface lipids while leaving the center lean.
Micronutrient Highlights You Can Count On
Iron stands out. A typical 100-gram raw portion offers ~3.2 milligrams, which helps close daily gaps, especially for athletes and anyone with higher needs. Riboflavin (B2) lands around 0.58 milligrams, and selenium shows up in useful amounts in cooked servings. Potassium supports overall intake targets, and the cut is naturally low in sodium unless you brine or use salty rubs. These values align with long-running national datasets used by clinicians and researchers, and you can scan the specific item entry on MyFoodData for a full nutrient list drawn from those sources.
Portion Math For Real Plates
A palm-size cooked slice (about 3 ounces, ~85 grams) lands near 21–25 grams of protein with around 100–130 calories if you keep added fat minimal. That’s a tidy ratio for bowls, tacos, salads, and post-training meals. For a 200-calorie protein anchor, you’re looking at roughly 170–180 grams cooked weight, again assuming little added oil.
Flavor, Texture, And Simple Prep Wins
Wild red meat carries a clean, mineral-leaning flavor. It browns fast and dries fast too, so time your heat. Pat dry, season with salt and pepper, and sear in a hot pan or grill grate. Drop heat, cook to medium-rare to medium, then rest five minutes. Slices across the grain stay tender. Marinades with acid can help with older animals, but short soaks are plenty for young meat.
Smart Pairings That Fit The Numbers
Since the meat brings protein without carb, build the plate with starches and produce. Roasted potatoes, polenta, or a grain salad round out energy, and greens lift iron absorption thanks to vitamin C. A quick pan sauce from stock and herbs keeps calories controlled while boosting moisture in lean slices.
How It Compares Inside Your Week
Rotate game with other lean red meats and poultry. The protein-to-calorie ratio makes this cut handy on days when you want satiety with limited energy intake. For hunters and home processors, game also offers traceable sourcing and freezer control. General guidance for safe handling and doneness from state fish and game agencies aligns with everyday kitchen habits, and the overview from the Alaska Department of Fish and Game backs the lean profile and practical safety points.
Sourcing, Aging, And Storage Tips
For field harvest, quick cooling is step one. For butchered retail cuts, ask for trim level and aging details. Dry-aged pieces lose more moisture and can read slightly higher in protein per 100 grams. In the freezer, double-wrap to stop dehydration; thaw slowly in the fridge, then cook within a day. Keep leftovers chilled in shallow containers and reheat gently to preserve texture.
Cooked Vs. Raw: Handy Reference
Use this condensed table when translating a recipe or logging a meal. Values reflect common entries for roasted meat and typical raw baselines.
| State / Serving | Calories | Protein |
|---|---|---|
| Raw, 100 g | ~114 kcal | ~22 g |
| Cooked, roasted 100 g | ~128 kcal | ~25 g |
| Cooked, 3 oz (~85 g) | ~108–130 kcal | ~21–25 g |
What Wild Antelope Eat And Why That Matters
Free-ranging herds browse and graze across open country. They consume grasses, forbs, leaves, shoots, and seasonal flowers. The plant mix shifts with rainfall and region, which influences flavor nuances more than macronutrient totals in trimmed muscle. Broadly, that varied foraging pattern lines up with a nimble, lean body composition and the low fat numbers you see on the plate.
Safety Notes And Doneness
Standard kitchen hygiene applies. Keep raw meat separate, sanitize boards, and cook to a safe internal temperature for your household needs. Game agencies point out that wild meat is typically lower in saturated fat and calories than many domestic options, and they encourage careful handling from field to freezer to dinner. You can read a clear overview from the Alaska Department of Fish and Game on eating game meat that echoes these points.
Practical Ways To Hit Targets
Building a balanced plate is straightforward. Start with a cooked 3-ounce slice for ~21–25 grams of protein, then add a starch and produce. If you need more protein, double the portion or pair with beans or a yogurt-based side. If you need more energy, add olive oil to the pan sauce or serve with buttered grains. The meat stays the steady part of the equation; you tune the rest.
How To Log It Accurately
Food trackers carry multiple entries for game. Pick entries that specify raw or cooked state and method. The values shown here track closely with the long-running datasets used in nutrition work; if you want to scan the detailed micronutrient list or compare cooked vs raw, the searchable page on MyFoodData mirrors those underlying records and lets you switch serving sizes with a single click.
Final Plate Ideas
Keep prep simple and let the meat carry the dish. Try a cast-iron sear, a spoon of pan juices, and a pile of greens. Build grain bowls with roasted vegetables and a citrus splash. Slice thin for sandwiches with mustard and pickled onions. The numbers give you confidence, and the flavor keeps the rotation fresh.