💎 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: moderateIron 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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