Deer meat vs. Elk meat — Which One Is Healthier?

Calories

Deer and elk meat have nearly similar calories. 

Fats

They are considered lean meats. However, deer meat is even leaner than elk meat. Elk meat contains 3.4 g of fatty acids, and deer meat contains 2.4g. 

Elk meat contains less cholesterol.

The saturated fat content of both is low. 

You can read about the differences between deer meat and pork. 

Proteins

Perfect sources of protein. Venison and elk meat are very rich in protein.

 They have similar amounts of protein, averaging 30g per 100g. Their amino acid profile is rich in all amino acids. 

Carbs

Their carb content is negligible. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Elk meat

3

:

1

Deer meat

Contains more Fats +45.1%

Contains more Other +63.6%

Equal in Protein - 29.9

Equal in Water - 67.2

Elk meat

Protein: 30.76 g

Fats: 3.41 g

Carbs: 0 g

Water: 64.93 g

Other: 0.9 g

Deer meat

Protein: 29.9 g

Fats: 2.35 g

Carbs: 0 g

Water: 67.2 g

Other: 0.55 g

Contains more Fats +45.1%

Contains more Other +63.6%

Equal in Protein - 29.9

Equal in Water - 67.2

Minerals 

Deer meat is richer in potassium, and elk meat is richer in copper and zinc. They are both rich in phosphorus, iron, and selenium. Yet, they have similar amounts of the 3 minerals. 

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Elk meat

3

:

6

Deer meat

Contains less Sodium -12.3%

Contains more Copper +37.4%

Contains more Magnesium +13.8%

Contains more Potassium +10.7%

Contains more Manganese +15.8%

Equal in Calcium - 5

Equal in Iron - 4.25

Equal in Phosphorus - 299

Equal in Zinc - 3.99

Equal in Selenium - 11

Elk meat

Deer meat

Contains less Sodium -12.3%

Contains more Copper +37.4%

Contains more Magnesium +13.8%

Contains more Potassium +10.7%

Contains more Manganese +15.8%

Equal in Calcium - 5

Equal in Iron - 4.25

Equal in Phosphorus - 299

Equal in Zinc - 3.99

Equal in Selenium - 11

Vitamins

Their vitamin content is very rich in B complex vitamins. Deer is richer in vitamins B1, B2, B3, B6, and B12. Elk meat is richer in vitamin B5. 

They both have a rich profile in B complex vitamins. 

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Elk meat

1

:

6

Deer meat

Contains more Vitamin B5 +41.6%

Contains more Vitamin E +12.7%

Contains more Vitamin B1 +80.6%

Contains more Vitamin B2 +52.2%

Contains more Vitamin B3 +42.9%

Contains more Vitamin B6 +26.6%

Contains more Vitamin B12 +22.3%

Equal in Folate - 9

Elk meat

Deer meat

Contains more Vitamin B5 +41.6%

Contains more Vitamin E +12.7%

Contains more Vitamin B1 +80.6%

Contains more Vitamin B2 +52.2%

Contains more Vitamin B3 +42.9%

Contains more Vitamin B6 +26.6%

Contains more Vitamin B12 +22.3%

Equal in Folate - 9

You can also check the nutritional composition of beef vs deer meats.

Deer meat or elk meat, which one is the healthiest?

No specific peer-reviewed paper has a clear-cut answer regarding which one is healthier. Overall, moderate consumption of red meat, including deer meat or elk meat, can be considered healthy. However, when it comes to comparisons between them, there are some differences between mineral and vitamin profiles, but overall, saying deer or elk is healthier won't be scientifically accurate. 

You can check the nutritional composition of beef vs elk meat. 

Considering that they are red meat, both should be consumed in moderation. They are highly nutritious meats regarding their mineral, vitamin, and macronutrient profiles; however, consumption of red meat in high amounts and frequency, significantly when char-grilled and burnt, can increase the risks of some cancers, such as colorectal cancer (1). 

Venison, such as deer and elk meat, should be considered for some parasites and microbes since they are consumed from unregulated sources and hunted. Considering the hunters' hunting process, how long was the meat not kept refrigerated, and where was it cleaned? All these factors can affect the quality of the meat. 

Most health benefits from elk or deer come from their nutritional composition.

Deer is richer in most B complex vitamins, which are essential for the normal functioning of the body, and in addition, vitamin B12 and iron, which decrease the risks of anemias (2)(3)(4).  

Elk, in comparison, is richer in zinc and copper, essential minerals to maintain the immune system, hair, and skin, and copper also has some antioxidative effects (5)(6). 

Deer venison and elk meat are on the top list of healthy game meats.

They are high in protein and lean. However, it is important to consider the hunting, refrigeration, and handling of the animal. It is also essential to consider the amounts of salt we add while eating. 

Venison is considered a high-quality meat. I would also include elk as a high-quality meat. 
As a medical professional, I recommend always eating meat, especially those hunted in the wilderness, as well done. However, astronomically, this will make the meat a bit dry. 
So, venison should be eaten well-done. Elk meat should also be eaten well-done, even if this will compromise a bit of texture. It's better to be safe than sorry. 

Taste and texture

It is comparatively more robust in flavor, and depending on its different cuts, it can range from tender to a bit chewier. Elk meat, in comparison, is more tender and has a flavor that is less earthy and gamey compared to venison.  

Elk meat tastes more like prime beef with a hint of an earthy flavor. Elk has a gamey taste. 

They are considered leaner types of meats than beef or other farm-raised animals. Many recipes include venison or elk steaks, burgers, and soups. 

Cooking 

Elk meat is cooked like deer meat. It is important not to overcook them since they are lean and will become dry once overcooked. They are often used interchangeably. You can sear, grill, roast, pan-fry, and stew. Since they are lean meats, they quickly lose moisture and become dry.