Ruffed Grouse, breast meat, skinless, raw
Ruffed Grouse, breast meat, skinless, raw is a poultry at 112 calories per 100g. It is an excellent source of Vitamin B12, Vitamin B6 and Niacin (B3), providing 121%, 98% and 72% of the Daily Value respectively. This poultry is high in protein, virtually fat-free. Poultry provides lean, complete protein along with B vitamins and minerals. The nutrient profile differs substantially between light and dark meat, and between skin-on and skinless preparations. Our database tracks 64 nutrients for this food, plus environmental footprint data.
Top Nutrients
Data for 64 of 150 tracked nutrients
Nutrient Fingerprint
How this food scores across key nutrient categories, as a percentage of the daily recommended value per 100 g. Based on USDA DRIs for adults.
Complete Nutrient Profile
Macronutrients 9
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Water SR | 72.9 | g | — | 2% |
| Calories SR | 112 | kcal | — | — |
| Energy (kJ) SR | 467 | kj | — | — |
| Protein SR | 25.9 | g | — | 46% |
| Total Fat SR | 0.88 | g | — | — |
| Carbohydrate SR | 0 | g | — | — |
| Fiber SR | 0 | g | — | — |
| Total Sugars SR | 0 | g | — | — |
| Ash SR | 1.1 | g | — | — |
Minerals 9
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Calcium SR | 5.0 | mg | — | 0% |
| Iron SR | 0.58 | mg | — | 7% |
| Magnesium SR | 32.0 | mg | — | 8% |
| Phosphorus SR | 229 | mg | — | 33% |
| Potassium SR | 311 | mg | — | 9% |
| Sodium SR | 50.0 | mg | — | 3% |
| Zinc SR | 0.51 | mg | — | 5% |
| Copper SR | 0.06 | mg | — | 6% |
| Manganese SR | 0.02 | mg | — | 1% |
Vitamins 22
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Vitamin A (RAE) SR | 16.0 | µg | — | 2% |
| Vitamin A (IU) SR | 5.0 | IU | — | — |
| Retinol SR | 5.0 | µg | — | — |
| Beta-Carotene SR | 0 | µg | — | — |
| Alpha-Carotene SR | 0 | µg | — | — |
| Beta-Cryptoxanthin SR | 0 | µg | — | — |
| Lycopene SR | 0 | µg | — | — |
| Lutein + Zeaxanthin SR | 0 | µg | — | — |
| Vitamin C SR | 0 | mg | — | — |
| Vitamin E SR | 0.73 | mg | — | 5% |
| Beta-Tocopherol SR | 0 | mg | — | — |
| Gamma-Tocopherol SR | 0 | mg | — | — |
| Delta-Tocopherol SR | 0 | mg | — | — |
| Alpha-Tocotrienol SR | 0 | mg | — | — |
| Beta-Tocotrienol SR | 0 | mg | — | — |
| Gamma-Tocotrienol SR | 0 | mg | — | — |
| Delta-Tocotrienol SR | 0 | mg | — | — |
| Thiamin (B1) SR | 0.04 | mg | — | 4% |
| Riboflavin (B2) SR | 0.28 | mg | — | 22% |
| Niacin (B3) SR | 11.6 | mg | — | 72% |
| Vitamin B6 SR | 1.3 | mg | — | 98% |
| Vitamin B12 SR | 2.9 | µg | — | 121% |
Fatty Acids 9
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Saturated Fat SR | 0.13 | g | — | — |
| Monounsaturated Fat SR | 0.04 | g | — | — |
| Polyunsaturated Fat SR | 0.13 | g | — | — |
| Trans Fat SR | 0 | g | — | — |
| Cholesterol SR | 40.0 | mg | — | — |
| Omega-3 ALA SR | 0.008 | g | — | 0% |
| Omega-3 EPA SR | 0.003 | g | — | — |
| Omega-3 DPA SR | 0.008 | g | — | — |
| Omega-3 DHA SR | 0.009 | g | — | — |
Individual Fatty Acids 12
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Butyric Acid (4:0) SR | 0 | g | — | — |
| Caproic Acid (6:0) SR | 0 | g | — | — |
| Caprylic Acid (8:0) SR | 0 | g | — | — |
| Capric Acid (10:0) SR | 0 | g | — | — |
| Lauric Acid (12:0) SR | 0 | g | — | — |
| Myristic Acid (14:0) SR | 0.002 | g | — | — |
| Palmitic Acid (16:0) SR | 0.07 | g | — | — |
| Stearic Acid (18:0) SR | 0.06 | g | — | — |
| Linoleic Acid (18:2) SR | 0.07 | g | — | 0% |
| Omega-6 LA SR | 0.07 | g | — | — |
| Omega-6 GLA SR | 0 | g | — | — |
| Linolenic Acid (18:3) SR | 0.008 | g | — | — |
Nutrient Density Score
The NRF9.3 score measures overall nutritional quality per 100 kcal. It rewards 9 nutrients to encourage (protein, fiber, vitamins A, C, E, calcium, iron, magnesium, potassium) and penalizes 3 to limit (saturated fat, added sugars, sodium). Higher is better; negative scores indicate the food is high in limit nutrients relative to its beneficial content.
NRF9.3 index: Fulgoni et al. (2009), J Nutr 139(8). DVs based on FDA 2020 reference values.
Nutrient Interactions in This Food
Nutrients in this food that enhance or compete with each other during absorption.
✔ Synergies — nutrients that help each other
Vitamin B6 may enhance intracellular magnesium accumulation. Combined supplementation has shown greater benefits for stress and anxiety than magnesium alone.
Pouteau et al., PLoS One, 2018
Fatty Acid Profile
Breakdown of fat types per 100g. A healthy fat profile favours unsaturated fats (mono + poly) and a balanced omega-3 to omega-6 ratio.
How Cooking Changes Nutrients
Estimated percentage of each nutrient retained after cooking, based on USDA retention factors for the “Chicken” food category. Values of 100% mean no loss; lower values indicate nutrients lost to heat, water, or oxidation.
Source: USDA Table of Nutrient Retention Factors, Release 6 (2007). Retention values are category-level averages — actual retention depends on cooking time, temperature, and water volume.
Environmental Impact
Environmental footprint per kilogram of food produced. Data represents the global average for the “Poultry Meat” category.
- Global averages: These figures are production-weighted averages from a meta-analysis of ~38,700 farms across 119 countries (Poore & Nemecek, 2018). Actual impact varies enormously by farming method, geography, and supply chain.
- System boundary: Cradle-to-retail only — does not include consumer transport, home cooking energy, or food waste.
- Soil carbon not included: This data does not account for soil carbon sequestration. Some argue that well-managed regenerative grazing partially offsets ruminant emissions; however, full lifecycle accounting — including methane, land-use change, and the opportunity cost of using land for grazing vs. reforestation — typically makes the net footprint of ruminant meat higher, not lower. This is especially relevant in temperate grassland regions like Ireland.
- Not gospel: This data is informational and illustrative. It is useful for understanding relative magnitudes, but should not be treated as precise measurements for any individual product or farm.
Source: Poore & Nemecek (2018), Science 360(6392). Meta-analysis of ~38,700 farms, 119 countries, 46 product categories.
Global Supply: Meat
Top 10 countries by per capita supply of the “Meat” food group (kcal/capita/day, 2023). This is food group–level data from FAO Food Balance Sheets, not specific to this individual food.
Global Supply Trend (1961–2023)
+56%Source: FAO Food Balance Sheets (2023). Supply = production + imports − exports − waste, converted to kcal/capita/day.
Related Foods in Poultry Products
Frequently Asked Questions
How many calories are in Ruffed Grouse, breast meat, skinless, raw?
Ruffed Grouse, breast meat, skinless, raw contains 112 kcal per 100 grams, making it a moderate-calorie food. The energy comes from 25.9g of protein (93% of calories), 0.88g of fat (7%), and 0g of carbohydrates (0%). Protein is the primary energy source.
What is Ruffed Grouse, breast meat, skinless, raw most nutritious for?
The standout nutrient in Ruffed Grouse, breast meat, skinless, raw is Vitamin B12, providing 2.9 µg per 100g (121% of the Daily Value). It is also a notable source of Vitamin B6 (98% DV). Our database tracks 64 individual nutrients for this food, allowing detailed comparison across vitamins, minerals, amino acids, and fatty acids.
Is Ruffed Grouse, breast meat, skinless, raw high in protein?
With 25.9g per 100 grams, Ruffed Grouse, breast meat, skinless, raw is a high-protein food. Protein accounts for 93% of its total calories, making it suitable for diets focused on protein intake.
How much fiber is in Ruffed Grouse, breast meat, skinless, raw?
Ruffed Grouse, breast meat, skinless, raw contains no dietary fiber. This is typical for animal-derived food. Pair with plant-based foods to ensure adequate fiber intake.