Guinea Hen Meat (Raw) – Nutritional Information
Guinea hen, a lean and flavorful poultry option, is known for its rich protein content and delicate texture. Whether roasted, stewed, or grilled, guinea hen meat is a nutritious addition to any meal. Below, we present a detailed breakdown of the nutritional profile and health benefits of this unique meat.
Nutritional Information (Per 100g of Raw Guinea Hen Meat)
| Nutrient | Amount |
|---|---|
| Energy | 110 kcal |
| Protein | 20.64 g |
| Total Fat | 2.47 g |
| Saturated Fat | 0.64 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 11 mg |
| Iron | 0.77 mg |
| Magnesium | 24 mg |
| Phosphorus | 169 mg |
| Potassium | 220 mg |
| Sodium | 69 mg |
| Zinc | 1.2 mg |
| Copper | 44 mcg |
| Manganese | 18 mcg |
| Selenium | 17.5 mcg |
| Vitamin C | 1.7 mg |
| Thiamine (Vitamin B1) | 0.067 mg |
| Riboflavin (Vitamin B2) | 0.112 mg |
| Niacin (Vitamin B3) | 8.782 mg |
| Vitamin B6 | 0.47 mg |
| Folate (Vitamin B9) | 6 mcg |
| Vitamin B12 | 0.37 mcg |
| Vitamin A | 12 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits and Dietary Insights
Guinea hen meat is a lean source of protein, containing an impressive 20.64 grams of protein per 100g serving. This makes it an excellent choice for those looking to build muscle or maintain a high-protein diet. Despite its low fat content (2.47 g per 100g), it provides a sufficient amount of essential vitamins and minerals, making it a nutritious option for a variety of diets.
- Low in Fat: With just 2.47 grams of total fat per 100g, guinea hen meat is a lean alternative to other poultry options, making it ideal for individuals seeking to reduce fat intake while still enjoying flavorful meat.
- Rich in Protein: The high protein content (20.64g per 100g) helps in muscle repair, growth, and immune system strengthening. Protein is also an essential macronutrient that supports satiety, helping with weight management.
- Mineral Content: Guinea hen provides a notable amount of phosphorus (169 mg) and potassium (220 mg), both of which support bone health and proper muscle function. The iron (0.77 mg) and zinc (1.2 mg) content further contributes to immune health and the production of red blood cells.
- Vitamins: While guinea hen meat is not a major source of vitamin C, it does provide small amounts (1.7 mg) which, along with its B-vitamin profile, support metabolic functions, nerve health, and energy production.
Allergen Information
Guinea hen meat is free from common allergens such as gluten, dairy, and nuts. However, as with any poultry, individuals with specific poultry allergies should avoid consuming guinea hen.
Dietary Preferences
- High-Protein Diet: Due to its protein-rich content, guinea hen is perfect for those following high-protein diets such as keto, paleo, or those simply looking to maintain a balanced, healthy lifestyle.
- Low-Carb and Keto-Friendly: With 0 grams of carbohydrates and no sugar, guinea hen meat is an excellent choice for individuals on a low-carb or keto diet.
- Gluten-Free and Dairy-Free: Guinea hen meat contains no gluten or dairy, making it a safe and nutritious option for individuals with sensitivities or dietary restrictions related to these ingredients.
Culinary Advice
Guinea hen can be prepared in various ways, ranging from roasting to braising, and it pairs beautifully with a wide range of side dishes, including roasted vegetables, quinoa, or mashed potatoes. For an elevated touch, try marinating guinea hen in a mixture of fresh herbs, garlic, and citrus before grilling or roasting it. This will enhance the meat’s natural flavor and tenderness, while also adding an aromatic fragrance to your dish.
Conclusion
Guinea hen meat offers a unique, lean alternative to more common poultry options like chicken and turkey. Its nutritional benefits, including high protein, low fat, and essential vitamins and minerals, make it an excellent choice for health-conscious individuals. Whether you’re following a specific diet or simply looking to try something new in your cooking, guinea hen meat is a versatile and nutritious option that can be adapted to a variety of recipes.
