Dove, cooked (includes squab)
FDC 169905cup, chopped or diced (140 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 65 · -12 vs Poultry medianDove meat, also known as squab when farmed, scores 65 of 100 for nutrient density, a Good rating, though it ranks 42nd of 60 poultry items, below the category's median score of 77. The bird earns its place with an excellent 48% DV of protein and 33% DV of iron per 100 g, even though fat is technically the leading macronutrient here.
Squab is traditionally roasted or pan-seared whole and served in smaller portions than chicken, given its rich, dark flesh; a cup chopped or diced runs 140 g. The honest tradeoff is cholesterol, notable at 116 mg per 100 g, so anyone watching cholesterol intake might lean toward roasted chicken breast, which scores higher within this same category.
See how this score is calculated, build a plate around dove, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 213 kcal | 11% |
| Total fat | 13 g | 17% |
| Saturated fat | 3.7 g | 19% |
| Cholesterol | 116 mg | 39% |
| Sodium | 57 mg | 2% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 24 g | 48% |
| Potassium | 256 mg | 5% |
| Calcium | 17 mg | 1% |
| Iron | 5.9 mg | 33% |
| Magnesium | 26 mg | 6% |
| Vitamin C | 2.9 mg | 3% |
| Vitamin A | 28 µg | 3% |
| Vitamin E | 0.06 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 298 kcal | 15% |
| Total fat | 18 g | 23% |
| Saturated fat | 5.2 g | 26% |
| Cholesterol | 162 mg | 54% |
| Sodium | 80 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 33 g | 67% |
| Potassium | 358 mg | 8% |
| Calcium | 24 mg | 2% |
| Iron | 8.3 mg | 46% |
| Magnesium | 36 mg | 9% |
| Vitamin C | 4.1 mg | 5% |
| Vitamin A | 39 µg | 4% |
| Vitamin E | 0.08 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 169905Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the poultry median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Chicken, stewing, meat only, rawDensity 66 vs 65Turkey, all classes, heart, rawDensity 71 vs 65Chicken, broilers or fryers, breast, meat only, cooked, roastedDensity 71 vs 65Original analysis by NutriVerdict
In the kitchen and how to use it
Dove and squab (young, farm-raised dove) are small dark-meat birds prized for a rich, almost liver-like flavor that sits between duck and pigeon. The breast meat is the main event and is typically cooked quickly over high heat, whether pan-seared, grilled, or roasted whole, and served on the medium-rare side since the lean, dense meat toughens fast if overcooked. It shows up in French bistro cooking paired with red wine or fruit reductions such as cherry or fig, and in Chinese cuisine it is often braised in soy-based sauces or deep-fried whole after marinating. Because the birds are small, a whole dove or squab is frequently served as a single portion, sometimes deboned or spatchcocked to speed up cooking and make it easier to eat.
When buying dove or squab, look for plump breasts and skin free of discoloration, and keep it refrigerated for only a day or two before cooking or freezing. At 213 calories and 23.9 grams of protein per 100 grams, it is a dense, high-protein option to build a small plate around, especially alongside grains like bulgur or wheat berries that round out the meal. It also delivers 33% of the Daily Value for iron per 100 grams, among the higher iron contributions in the poultry case, while staying low in sodium at 57 milligrams per 100 grams. A 140-gram cooked, chopped portion works out to roughly 298 calories and 33 grams of protein, making it a satisfying centerpiece for a dinner plate rather than an everyday staple.
Frequently asked questions about dove
How many calories are in cooked dove or squab?
It has 213 calories per 100 grams, or about 298 calories in a 140-gram chopped cup.
Is dove a good source of iron?
Yes, a 100-gram serving provides 33% of the Daily Value for iron, which is high for poultry.
How is dove or squab typically cooked?
It is usually pan-seared, grilled, or roasted whole and served medium-rare since the lean meat toughens quickly if overcooked.