Poultry
raw skinless ruffed grouse breast.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
112
PROTEIN
25.9g
CARBS
0g
FAT
0.88g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories112kcal—
Protein25.9g52%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat0.88g1%
Saturated fat0.13g1%
Trans fat0g—
Cholesterol40mg13%
Water72.9g—
MINERALS
Sodium50mg2%
Potassium311mg7%
Calcium5.0mg0%
Iron0.58mg3%
Magnesium32mg8%
Phosphorus229mg18%
Zinc0.51mg5%
Copper0.06mg7%
Manganese0.02mg1%
VITAMINS
Vitamin A5.0µg1%
Vitamin C0mg0%
Vitamin E0.73mg5%
Thiamin (B1)0.04mg3%
Riboflavin (B2)0.28mg22%
Niacin (B3)11.6mg73%
Vitamin B61.3mg75%
Vitamin B122.9µg121%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup140g
1 tablespoon8.8g
1 teaspoon2.9g
1 ml0.6g
1 liter583.3g
1 piece85g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of lean protein, essential for muscle building, repair, and immune function.
- ✓Rich in B vitamins, particularly Niacin (B3) and B6, which support energy metabolism and nervous system health.
- ✓Provides key minerals like phosphorus for bone health, selenium as a powerful antioxidant, and iron for oxygen transport.
- ✓Naturally low in saturated fat compared to many domesticated meats, making it a heart-healthy option.
COOKING TIPS
In the kitchen.
- 1Do not overcook. Grouse breast is very lean and will become dry and tough if cooked too long. Use high-heat, quick-cooking methods like searing or grilling.
- 2Brine the breast for 30-60 minutes in a simple saltwater solution before cooking to enhance moisture and flavor.
- 3Let the meat rest for 5-10 minutes after cooking before slicing. This allows the juices to redistribute, resulting in a more tender bite.
- 4Pair with robust, earthy flavors like mushrooms, juniper berries, thyme, or fruit-based sauces made with cherries, currants, or apples to complement its gamey taste.
STORAGE
Keep it fresh.
- Refrigerate immediately at 40°F (4°C) or below in a sealed container on the lowest shelf to prevent cross-contamination. Use within 1-2 days.
- For long-term storage, wrap tightly in plastic wrap and then foil or a freezer-safe bag. Freeze at 0°F (-18°C) for up to 9 months for best quality.
FAQ
Frequently asked questions.
Is ruffed grouse breast healthy?
Yes, ruffed grouse breast is an exceptionally lean source of high-quality protein, containing less than 1 gram of fat per 100g. It is rich in B vitamins for energy metabolism and essential minerals like iron and selenium, making it a nutrient-dense choice for heart health.
How much protein is in ruffed grouse breast?
Ruffed grouse breast is very protein-dense, providing approximately 25.94g of protein per 100g serving. This makes it an excellent option for muscle repair and growth, offering more protein per gram than many domestic poultry sources.
Is ruffed grouse breast good for weight loss?
Yes, with only 112 calories and nearly 26g of protein per 100g, it is highly satiating while remaining very low in calories. Its lack of carbohydrates and extremely low fat content make it ideal for calorie-controlled and high-protein diets.
Is ruffed grouse breast keto-friendly?
Yes, it is perfectly suited for a ketogenic or low-carb diet as it contains 0g of carbohydrates. However, because it is extremely lean, those on keto may want to cook it with healthy fats like butter or olive oil to meet their daily fat requirements.
Is ruffed grouse breast gluten-free?
In its raw, natural state, ruffed grouse breast is 100% gluten-free. If you are sensitive to gluten, ensure that any marinades, breading, or sauces used during the cooking process are also certified gluten-free.
How do you cook ruffed grouse breast without it getting dry?
Because it is so lean, grouse can dry out quickly. It is best prepared using quick, high-heat methods like pan-searing or by using moist heat methods like braising; aim for an internal temperature of 150-155°F (65-68°C) to maintain juiciness.
What does ruffed grouse taste like?
Ruffed grouse is often called the 'king of game birds' because its flavor is mild and delicate, similar to chicken but with a subtle, nutty undertone. It lacks the heavy 'gamey' taste found in waterfowl or other wild game.
How long can I store raw ruffed grouse breast in the fridge?
Raw ruffed grouse should be stored in the coldest part of the refrigerator and used within 2 to 3 days. Always keep it tightly wrapped or in an airtight container to prevent the meat from drying out or absorbing other odors.
Can I freeze ruffed grouse breast?
Yes, ruffed grouse freezes very well. For the best quality, vacuum seal the breasts to prevent freezer burn; they will maintain peak flavor and texture for 6 to 12 months when stored in a deep freezer.
Is ruffed grouse breast considered white or dark meat?
Ruffed grouse breast is considered white meat, similar to the breast of a domestic chicken. However, because it is a wild bird, the meat is much leaner and has a slightly firmer texture than farm-raised poultry.
