Meat • Deep Nutrition Analytics
Ruffed Grouse, breast meat, skinless, raw
Ruffed Grouse, breast meat, skinless, raw is a meat providing 112 kcal per 100g serving, primarily fueled by protein (25.9g) for structured dietary protein for cellular and muscle maintenance. Standing out in micronutrient concentration, it provides 121% of your daily value for Vitamin B12 (2.9 µg) in a standard 100g portion. A higher calorie density (1.1 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 25.9 g
- Carbohydrates
- 0 g
- Fat
- 0.9 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Ruffed Grouse, breast meat, skinless, raw supplies 25.9g of protein per 100g, accounting for approximately 93% of its total caloric value. With minimal or zero carbohydrates, it delivers efficient amino acid density for muscular recovery and metabolic support.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total lipid (fat) | 0.9 g |
| Carbohydrate, by difference | 0 g |
| Energy | 112 kcal |
| Total Sugars | 0 g |
| Protein | 25.9 g |
| Energy | 467 kJ |
| Fiber, total dietary | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 2.9 µg |
| Vitamin B6 | 1.3 mg |
| Phosphorus | 229 mg |
| Magnesium | 32 mg |
| Potassium | 311 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.7 mg |
| Vitamin B-6 | 1.3 mg |
| Vitamin A, IU | 16 IU |
| Vitamin A, RAE | 5 µg |
| Vitamin B-12 | 2.9 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 5 mg |
| Potassium, K | 311 mg |
| Zinc, Zn | 0.5 mg |
| Iron, Fe | 0.6 mg |
| Magnesium, Mg | 32 mg |
| Phosphorus, P | 229 mg |
| Sodium, Na | 50 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Water | 72.9 g |
| Niacin | 11.6 mg |
| SFA 16:0 | 0.1 g |
| SFA 18:0 | 0.1 g |
| SFA 20:0 | 0 g |
| MUFA 18:1 | 0 g |
| PUFA 18:2 | 0.1 g |
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0 g |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0.1 g |
| SFA 15:0 | 0 g |
| PUFA 20:2 n-6 c,c | 0 g |
| MUFA 16:1 c | 0 g |
| PUFA 20:3 | 0 g |
| PUFA 20:3 n-6 | 0 g |
| Ash | 1.1 g |
| Retinol | 5 µg |
| Thiamin | 0 mg |
| Riboflavin | 0.3 mg |
| Cholesterol | 40 mg |
| Fatty acids, total saturated | 0.1 g |
| SFA 14:0 | 0 g |
| PUFA 22:6 n-3 (DHA) | 0 g |
| SFA 22:0 | 0 g |
| MUFA 16:1 | 0 g |
| PUFA 20:5 n-3 (EPA) | 0 g |
| PUFA 22:5 n-3 (DPA) | 0 g |
| SFA 17:0 | 0 g |
| MUFA 18:1 c | 0 g |
| PUFA 18:2 n-6 c,c | 0.1 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0 g |
| PUFA 22:4 | 0 g |
Serving calculator
Nutritional Highlights & Outliers
Lean Protein Powerhouse
Supplies 25.9g of clean protein with under 5g of fat per 100g, optimal for lean muscle preservation and training support.
Nutrient Density Payload
Contains 3 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Common serving sizes
- bird627 g
- oz113 g
- breast219 g
Compare Ruffed Grouse, breast meat, skinless, raw with Category Peers
Ruffed Grouse, breast meat, skinless, raw vs Turkey, ground, fat free, raw
Compared to Turkey, ground, fat free, raw, Ruffed Grouse, breast meat, skinless, raw has 10% more protein and 0% higher calories per 100g.
Ruffed Grouse, breast meat, skinless, raw vs Emu, full rump, raw
Compared to Emu, full rump, raw, Ruffed Grouse, breast meat, skinless, raw has 14% more protein and 0% lower calories per 100g.
Frequently Asked Questions
How many calories are in Ruffed Grouse, breast meat, skinless, raw?
A standard 100-gram serving of Ruffed Grouse, breast meat, skinless, raw contains 112 calories (469 kJ), alongside 25.9g of protein, 0g of carbohydrates, and 0.9g of fat.
In common serving sizes:- 627g (bird): ~702 kcal
- 113g (oz): ~127 kcal
- 219g (breast): ~245 kcal
Is Ruffed Grouse, breast meat, skinless, raw suitable for a keto or low-carb diet?
Yes. With only 0g of net carbs per 100g (0g total carbohydrates minus 0g dietary fiber), Ruffed Grouse, breast meat, skinless, raw is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Ruffed Grouse, breast meat, skinless, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Ruffed Grouse, breast meat, skinless, raw are:
- Vitamin B12: 2.9 µg (121% of your daily value)
- Vitamin B6: 1.28 mg (75% of your daily value)
- Phosphorus: 229 mg (18% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 172831).