Squab (Pigeon) – Lean Meat, Raw
Squab, or pigeon, is a delicately flavored, lean meat that provides a rich source of protein and essential nutrients. Known for its tender texture and distinct taste, squab is a versatile ingredient in various cuisines worldwide, particularly in French, Chinese, and Mediterranean cooking. This nutrient-dense bird is a great option for those seeking a high-protein, low-carbohydrate addition to their meals.
Nutritional Breakdown (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 134.0 kcal |
| Protein | 21.76 g |
| Fat | 4.52 g |
| Saturated Fat | 1.18 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 10.0 mg |
| Iron | 2.31 mg |
| Magnesium | 28.0 mg |
| Phosphorus | 228.0 mg |
| Potassium | 260.0 mg |
| Sodium | 55.0 mg |
| Zinc | 2.7 mg |
| Copper | 0.433 mcg |
| Manganese | 0.018 mg |
| Selenium | 15.5 mcg |
| Vitamin C | 5.1 mg |
| Thiamine (B1) | 0.24 mg |
| Riboflavin (B2) | 0.243 mg |
| Niacin (B3) | 7.322 mg |
| Vitamin B6 | 0.53 mg |
| Folate (B9) | 4.0 mcg |
| Vitamin B12 | 0.47 mcg |
| Vitamin A | 17.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Squab Meat
Squab is an excellent source of lean protein, making it an ideal choice for individuals looking to support muscle growth or maintain a healthy weight. Its rich protein content (21.76 g per 100 g serving) provides the body with essential amino acids for tissue repair and immune function. Additionally, it contains a modest amount of healthy fats, with only 1.18 grams of saturated fat per 100 grams, which is relatively low compared to other meats.
Squab’s nutrient profile is particularly beneficial for those concerned with bone health, as it provides a notable amount of phosphorus (228 mg) and iron (2.31 mg), both of which play a key role in supporting bone density and overall skeletal strength. The presence of magnesium (28 mg) and potassium (260 mg) further contributes to cardiovascular health and fluid balance in the body.
Key Vitamins and Minerals in Squab
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Vitamin C (5.1 mg): Squab contains a moderate amount of Vitamin C, which is essential for immune function, collagen synthesis, and skin health.
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B Vitamins: With a variety of B vitamins (including Thiamine, Riboflavin, Niacin, Vitamin B6, and Vitamin B12), squab supports energy production, brain function, and red blood cell formation.
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Iron and Zinc: These minerals are critical for oxygen transport and immune defense, making squab a great addition to a diet aimed at enhancing overall health and vitality.
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Selenium (15.5 mcg): This antioxidant mineral plays a key role in protecting the body against oxidative stress and supporting thyroid function.
Dietary Considerations
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Low in Carbs and Sugars: Squab is naturally free from carbohydrates and sugars, making it suitable for low-carb and keto diets.
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Gluten-Free: A safe choice for individuals with gluten sensitivity or celiac disease.
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Protein-Rich: Its high protein content makes squab an excellent option for those looking to build muscle or recover after physical exertion.
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Low Sodium: At just 55 mg of sodium per 100 g, squab is a heart-healthy option for those managing their sodium intake.
Allergen Information
Squab is free from common allergens such as dairy, gluten, and nuts, making it suitable for a variety of dietary needs. However, it is important to note that, as with any poultry, it may still present a risk of allergic reactions in individuals sensitive to poultry proteins. Always check for individual food sensitivities when introducing new ingredients into your diet.
Cooking Tips and Suggestions
Squab can be roasted, grilled, or braised to enhance its tender, flavorful meat. Its delicate taste pairs beautifully with a variety of seasonings, such as herbs, spices, and fruit-based glazes. A classic preparation involves stuffing the bird with aromatic herbs and spices, then roasting it until golden brown and juicy.
For an added touch of richness, squab can be paired with wine reductions, berry sauces, or root vegetable sides. It also works well in stews and braised dishes, where its flavor can meld with other hearty ingredients.
Conclusion
Squab (pigeon) is a nutritious, flavorful lean meat option that provides a wealth of protein and essential vitamins and minerals. Its low carbohydrate content and versatile culinary uses make it a great choice for health-conscious eaters, those on restrictive diets, or anyone looking to experiment with new proteins in their cooking repertoire. Whether you’re preparing it as the centerpiece of a gourmet dish or adding it to a hearty stew, squab is sure to impress with both its taste and nutritional benefits.
