Chicken Cornish Game Hen (Meat Only, Raw) – Nutritional Information
Cornish game hens, a tender and flavorful poultry option, provide a lean source of protein, with a delicate taste that is ideal for both casual and elegant meals. This versatile bird is a popular choice for roasting or grilling, offering a juicy and succulent texture when prepared properly. The nutritional profile of Cornish game hen meat offers a well-rounded combination of essential vitamins and minerals, making it a nutritious addition to any meal.
Nutritional Breakdown (Per 100g Serving)
| Nutrient | Amount |
|---|---|
| Energy | 116 kcal |
| Protein | 20.04 g |
| Fat | 3.33 g |
| Saturated Fat | 0.85 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 12 mg |
| Iron | 0.74 mg |
| Magnesium | 21 mg |
| Phosphorus | 160 mg |
| Potassium | 269 mg |
| Sodium | 68 mg |
| Zinc | 1.31 mg |
| Copper | 0.053 mcg |
| Manganese | 0.017 mg |
| Selenium | 15.8 mcg |
| Vitamin C | 0.6 mg |
| Thiamin (B1) | 0.092 mg |
| Riboflavin (B2) | 0.216 mg |
| Niacin (B3) | 6.744 mg |
| Vitamin B6 | 0.385 mg |
| Folate | 3.0 mcg |
| Vitamin B12 | 0.4 mcg |
| Vitamin A | 22 mcg |
| Vitamin E | 0.21 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Cornish game hens are naturally free of common allergens such as gluten, dairy, and soy, making them a great choice for those with food sensitivities or following specific dietary restrictions. As a poultry product, it contains no known allergens beyond the chicken itself, though cross-contamination with other allergens could occur depending on the preparation environment.
Dietary Preferences
Cornish game hens are an excellent option for a variety of dietary needs:
- Low-Carb & Keto-Friendly: With no carbohydrates and minimal fat, Cornish game hen meat fits well into low-carb or ketogenic diets.
- Paleo-Friendly: A whole food option, Cornish game hens are a great choice for paleo diets, providing high-quality protein without processed ingredients.
- Gluten-Free: As a naturally gluten-free meat, Cornish game hens are suitable for those with celiac disease or gluten sensitivities.
- Low-Fat & Lean Protein: The relatively low fat content makes it a good choice for those aiming for a lean protein source while maintaining a balanced, healthy diet.
- High-Protein: At over 20 grams of protein per 100 grams, Cornish game hen is an excellent option for those looking to increase their protein intake.
Advice for Preparation
When cooking Cornish game hens, it is essential to ensure that the meat is fully cooked to avoid any risk of foodborne illness. The internal temperature should reach 165°F (75°C) when measured with a meat thermometer in the thickest part of the bird. For a golden, crispy skin, consider roasting or grilling the hens, and basting occasionally with butter or olive oil for added moisture and flavor. You can also stuff the hens with herbs or vegetables to infuse additional flavors.
For optimal results, it’s recommended to season the birds with a mix of garlic, rosemary, thyme, and citrus zest, as these ingredients complement the tender meat perfectly. Cornish game hens are often served as individual portions, making them a great choice for elegant dinners, festive occasions, or a unique family meal.
Conclusion
Cornish game hen is a nutritious, lean, and flavorful protein that makes a versatile addition to a variety of meals. With its low fat, high protein content, and an array of essential vitamins and minerals, it’s an excellent option for those looking to maintain a balanced diet while enjoying a rich, gourmet dining experience. Whether roasted, grilled, or baked, Cornish game hens offer a satisfying, wholesome meal that is sure to please at any table.
