Ruffed Grouse Breast Meat (Skinless, Raw) – Nutritional Breakdown
Ruffed grouse breast meat is a lean, high-protein game meat that offers a unique and flavorful alternative to traditional poultry. The meat is incredibly low in fat and carbohydrates, making it a great choice for those following low-fat or low-carb diets. Rich in essential nutrients such as vitamins, minerals, and high-quality protein, ruffed grouse is an excellent addition to a balanced, nutritious meal.
Below is the nutritional breakdown of skinless, raw ruffed grouse breast meat per 100 grams:
Nutritional Information
| Nutrient | Amount per 100g |
|---|---|
| Energy | 112 kcal |
| Protein | 25.94 g |
| Total Fat | 0.88 g |
| Saturated Fat | 0.13 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 5.0 mg |
| Iron | 0.58 mg |
| Magnesium | 32 mg |
| Phosphorus | 229 mg |
| Potassium | 311 mg |
| Sodium | 50.0 mg |
| Zinc | 0.51 mg |
| Copper | 0.058 mcg |
| Manganese | 0.016 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.042 mg |
| Riboflavin (B2) | 0.28 mg |
| Niacin (B3) | 11.6 mg |
| Vitamin B6 | 1.275 mg |
| Folate | 0.0 mcg |
| Vitamin B12 | 2.9 mcg |
| Vitamin A | 5.0 mcg |
| Vitamin E | 0.73 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Ruffed grouse breast meat, being a type of poultry, does not contain common allergens such as gluten, dairy, or nuts. However, individuals with sensitivities to game meats or poultry should be cautious. Always consult with a healthcare provider if you are unsure about potential allergic reactions.
Dietary Preferences
Ruffed grouse breast meat is an excellent option for a variety of dietary preferences, including:
- High-Protein Diets: With nearly 26 grams of protein per 100 grams, this lean meat is a great choice for those aiming to increase their protein intake, especially for muscle building or repair.
- Low-Fat Diets: This meat is very low in fat, containing only 0.88 grams of fat per 100 grams, making it suitable for individuals seeking a low-fat diet.
- Low-Carb or Keto Diets: Since it contains zero carbohydrates, it’s ideal for anyone following a low-carb or ketogenic eating plan.
- Paleo & Whole30: Ruffed grouse breast meat fits perfectly within both the Paleo and Whole30 diets, being a natural, unprocessed source of protein.
- Gluten-Free and Dairy-Free: This meat is naturally gluten-free and dairy-free, making it a safe option for those with gluten or lactose intolerance.
Preparation and Cooking Tips
Ruffed grouse breast meat is versatile and can be cooked in a variety of ways, from pan-searing to grilling, braising, or roasting. Because it is lean and low in fat, be careful not to overcook it to avoid dryness. Here are a few tips:
- Brining: If you find the meat too dry, consider brining the grouse breasts before cooking. A simple brine of water, salt, and a little sugar can help retain moisture and add flavor.
- Cooking Methods: Ruffed grouse breast meat is best cooked over moderate heat to preserve its tenderness. Searing the meat in a hot pan or grilling it briefly works well. Alternatively, slow cooking or braising the meat can help maintain moisture.
- Pairings: This lean game meat pairs wonderfully with earthy vegetables like mushrooms, roasted root vegetables, and wild greens. Try it with a side of quinoa, couscous, or even a fresh berry sauce to complement the rich, savory flavors.
Conclusion
Ruffed grouse breast meat is a nutrient-dense, high-protein food with very little fat and no carbohydrates. It offers a range of essential vitamins and minerals, including niacin, vitamin B6, phosphorus, and potassium, making it a great addition to any health-conscious diet. Whether you’re a fan of game meats or simply looking for a lean alternative to traditional poultry, ruffed grouse is a flavorful and nutritious choice. Enjoy it prepared in a variety of ways, and it will surely impress at your next dinner table.
