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Healthy Roasted Cornish Game Hens: Nutritional Benefits & Easy Recipe

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Chicken Cornish Game Hens (Meat Only, Cooked, Roasted) – Nutritional Information

Cornish game hens are a delicious and versatile choice for those seeking a lean yet flavorful protein source. Known for their tender meat and mild flavor, these small chickens make an ideal addition to any dinner table, particularly when roasted to perfection. The following nutritional information is based on a 100-gram serving of cooked, roasted Cornish game hen meat (without skin):


Nutritional Breakdown (per 100g serving)

Nutrient Amount
Energy 134 kcal
Protein 23.3 g
Total Fat 3.87 g
Saturated Fat 0.99 g
Carbohydrates 0.0 g
Fiber 0.0 g
Sugar 0.0 g
Calcium 13 mg
Iron 0.77 mg
Magnesium 19 mg
Phosphorus 149 mg
Potassium 250 mg
Sodium 63 mg
Zinc 1.53 mg
Copper 0.059 mcg
Manganese 0.015 mg
Selenium 20.8 mcg
Vitamin C 0.6 mg
Thiamin (Vitamin B1) 0.075 mg
Riboflavin (Vitamin B2) 0.227 mg
Niacin (Vitamin B3) 6.273 mg
Vitamin B6 0.358 mg
Folate 2.0 mcg
Vitamin B12 0.3 mcg
Vitamin A 20.0 mcg
Vitamin E 0.24 mg
Vitamin D2 0.1 mcg

Allergen Information

Cornish game hens are naturally free from common allergens such as gluten, dairy, and nuts, making them a safe and suitable choice for individuals with allergies to those foods. However, if prepared with seasoning blends or marinades, be sure to check the ingredients for potential allergens.

Dietary Preferences

Cornish game hens are naturally:

  • Low in Carbohydrates: A great choice for those following low-carb or ketogenic diets.
  • High in Protein: Perfect for individuals looking to boost their protein intake.
  • Paleo-Friendly: Fits within paleo eating patterns, provided they are prepared with natural seasonings.
  • Gluten-Free: Naturally free from gluten, making it suitable for those with celiac disease or gluten sensitivity.

Tips and Suggestions

To enhance the flavor of Cornish game hens, consider roasting them with fresh herbs like rosemary and thyme, and a drizzle of olive oil for added richness. These birds are versatile enough to be paired with a variety of sides, from roasted vegetables to grain dishes like quinoa or wild rice. For those with dietary restrictions, this lean poultry can also be marinated in a simple blend of lemon, garlic, and olive oil for a healthy yet flavorful meal.

Conclusion

Cornish game hens are a fantastic option for those seeking a high-protein, low-carbohydrate meal. Whether you’re preparing a holiday feast or a weeknight dinner, these tender birds offer a wealth of nutrients, from essential minerals like zinc and iron to B vitamins that support overall health. With zero carbs and very little fat, they make a nourishing, satisfying choice for anyone looking to maintain a balanced, health-conscious diet.

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