Squab, (pigeon), light meat without skin, raw

Poultry Products Poultry

Squab meat — the tender, lean meat from young domestic pigeons raised for eating — provides about 134 calories, 21.8g of high‑quality protein, and minimal carbohydrates per 100g serving. It’s rich in iron, B vitamins, and essential amino acids, making it a nutrient‑dense alternative to chicken or turkey in balanced diets. Safe handling and thorough cooking are critical to prevent foodborne illness.

⚡ Quick Facts

Calories
**134 kcal per 100g**
Key Nutrient
Protein: 21.76g
Key Nutrient
Fat: 4.52g
Key Nutrient
Iron: 2.31mg

💎 Key Nutrients

What Is Squab? Origin and Varieties

Squab refers to the meat of a young domestic pigeon, typically harvested at about four weeks old before the bird has learned to fly. Culinary traditions across Europe, Asia, and the Middle East have prized squab for centuries; ancient Egypt and Rome featured pigeon meat at feasts, and it remains a delicacy in French haute cuisine and Chinese celebratory banquets. Unlike feral city pigeons, squabs are raised specifically for food, ensuring controlled diets and environments that result in tender, consistently flavored meat.

Nutrition Profile: A Detailed Breakdown

Squab's nutrient profile establishes it as a dense source of high‑quality proteins and essential micronutrients. Per 100 grams of raw, skinless squab, it supplies 21.76g of protein and only 4.52g of total fat, with nearly zero carbohydrates — a rare combination that supports muscle maintenance without unnecessary calories. (My Food Data) Protein in squab includes all essential amino acids, such as lysine (key for tissue repair) and leucine (important for muscle protein synthesis). The amino acid balance mirrors other premium animal proteins such as lean beef or turkey, but with lower total fat content — a profile desirable for athletes and body‑aware consumers. (My Food Data) The micronutrient picture highlights several standouts. Iron at 2.31mg per 100g supports red blood cell production and oxygen transport, particularly important for individuals prone to anemia or with higher iron needs. Vitamin B6 (0.53mg) and niacin (7.32mg) support metabolism and nervous system function, while copper (0.433mg) plays a role in antioxidant defense and iron metabolism. Potassium at 260mg aids in fluid balance and muscle contraction. (My Food Data) Although vitamin C appears in moderate amounts (~5.1mg), cooking can reduce this heat‑sensitive nutrient significantly; eating fresh or lightly cooked preparations preserves more of it. Cholesterol checks in at around 90mg per 100g — higher than typical white poultry but lower than many red meats — meaning those monitoring cholesterol should enjoy squab in moderation. (My Food Data) Comparatively, squab outperforms chicken breast for protein density per gram and supplies more iron and B vitamins than many common poultry meats. Its total fat is modest, and the fatty acid profile includes beneficial monounsaturated and polyunsaturated fats, albeit in small amounts given the lean nature of the cut. (My Food Data

❤️ Health Benefits

Supports Muscle Maintenance

High‑quality protein with complete essential amino acids supports muscle synthesis and repair.

Evidence: moderate

Iron for Healthy Blood

Heme iron aids oxygen transport and prevents iron‑deficiency anemia.

Evidence: moderate

⚖️ Comparisons

Vs. Chicken breast

Squab has similar protein but higher iron and B vitamins with slightly more cholesterol.

🧊 Storage Guide

❄️
Fridge
1–2 days raw
🧊
Freezer
6–12 months
⚠️ Signs of Spoilage:
  • smell: sour odor
  • visual: discoloration, slimy film
  • texture: sticky or mushy
  • when to discard: off odor with sliminess

👥 Special Considerations

elderly

Why: Supports muscle and health maintenance.

Recommendation: Good source of protein and micronutrients.

athletes

Why: Supports recovery.

Recommendation: Useful lean protein source post‑training.

children

Why: High protein supports growth.

Recommendation: Small portions well cooked.

pregnancy

Why: Provides iron and B vitamins.

Recommendation: Safe when fully cooked.

breastfeeding

Why: Supports nutrient needs.

Recommendation: Include in balanced diet.

🔬 Detailed Nutrition Profile (USDA)

Common Portions

1.00 unit (yield from 1 lb ready-to-cook squab) (151.00g)
1.00 breast, bone removed (101.00g)
1.00 unit (yield from 1 lb ready-to-cook squab) (151.00g)
1.00 breast, bone removed (101.00g)
Nutrient Amount Unit
Water 72.8200 g
Energy 134.0000 kcal
Energy 561.0000 kJ
Protein 21.7600 g
Total lipid (fat) 4.5200 g
Ash 1.2800 g
Carbohydrate, by difference 0.0000 g
Fiber, total dietary 0.0000 g
Calcium, Ca 10.0000 mg
Iron, Fe 2.3100 mg
Magnesium, Mg 28.0000 mg
Phosphorus, P 228.0000 mg
Potassium, K 260.0000 mg
Sodium, Na 55.0000 mg
Zinc, Zn 2.7000 mg
Copper, Cu 0.4330 mg
Manganese, Mn 0.0180 mg
Selenium, Se 15.5000 µg
Vitamin C, total ascorbic acid 5.1000 mg
Thiamin 0.2400 mg
Riboflavin 0.2430 mg
Niacin 7.3220 mg
Pantothenic acid 0.7870 mg
Vitamin B-6 0.5300 mg
Folate, total 4.0000 µg
Folic acid 0.0000 µg
Folate, food 4.0000 µg
Folate, DFE 4.0000 µg
Vitamin B-12 0.4700 µg
Vitamin A, RAE 17.0000 µg
Retinol 17.0000 µg
Vitamin A, IU 57.0000 IU
Fatty acids, total saturated 1.1800 g
SFA 10:0 0.0000 g
SFA 12:0 0.0000 g
SFA 14:0 0.0100 g
SFA 16:0 0.6200 g
SFA 18:0 0.5600 g
Fatty acids, total monounsaturated 1.6100 g
MUFA 16:1 0.1800 g
MUFA 18:1 1.4300 g
MUFA 20:1 0.0000 g
MUFA 22:1 0.0000 g
Fatty acids, total polyunsaturated 0.9600 g
PUFA 18:2 0.6200 g
PUFA 18:3 0.0000 g
PUFA 20:4 0.1400 g
PUFA 20:5 n-3 (EPA) 0.0100 g
PUFA 22:5 n-3 (DPA) 0.0600 g
PUFA 22:6 n-3 (DHA) 0.0200 g
Cholesterol 90.0000 mg
Tryptophan 0.3410 g
Threonine 1.0900 g
Isoleucine 1.1870 g
Leucine 1.8660 g
Lysine 1.9050 g
Methionine 0.6890 g
Cystine 0.3800 g
Phenylalanine 0.9440 g
Tyrosine 1.0100 g
Valine 1.1800 g
Arginine 1.3790 g
Histidine 0.8250 g
Alanine 1.3410 g
Aspartic acid 1.8140 g
Glutamic acid 2.8200 g
Glycine 1.4420 g
Proline 0.7970 g
Serine 1.0620 g

Source: USDA FoodData Central (FDC ID: 171080)

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