Guinea hen, meat only, raw
FDC 174471oz (85 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 73 · -4 vs Poultry medianRaw guinea hen scores 73 of 100, a Good band result that ranks 37th of 60 in the poultry category. Protein is its defining nutrient at 41% DV per serving, with no other standout micronutrients flagged in this particular entry.
Guinea hen is cooked much like chicken, roasted or braised, and a 3 ounce (85 gram) portion is the reference serving, with a lean 110 calories per 100 grams. Its score sits below the poultry category's median of 77, so for a slightly higher-ranking option, a skinless chicken breast is worth comparing.
See how this score is calculated, build a plate around guinea hen, meat only, 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 | 110 kcal | 6% |
| Total fat | 2.5 g | 3% |
| Saturated fat | 0.64 g | 3% |
| Cholesterol | 63 mg | 21% |
| Sodium | 69 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 21 g | 41% |
| Potassium | 220 mg | 5% |
| Calcium | 11 mg | 1% |
| Iron | 0.77 mg | 4% |
| Magnesium | 24 mg | 6% |
| Vitamin C | 1.7 mg | 2% |
| Vitamin A | 12 µg | 1% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 94 kcal | 5% |
| Total fat | 2.1 g | 3% |
| Saturated fat | 0.54 g | 3% |
| Cholesterol | 54 mg | 18% |
| Sodium | 59 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 18 g | 35% |
| Potassium | 187 mg | 4% |
| Calcium | 9.4 mg | 1% |
| Iron | 0.65 mg | 4% |
| Magnesium | 20 mg | 5% |
| Vitamin C | 1.4 mg | 2% |
| Vitamin A | 10 µg | 1% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 174471Original 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, broiler or fryers, breast, skinless, boneless, meat only, rawDensity 74 vs 73Turkey, whole, light meat, rawDensity 75 vs 73Pheasant, raw, meat onlyDensity 75 vs 73Original analysis by NutriVerdict
In the kitchen and how to use it
Guinea hen has a firmer texture and a slightly gamier flavor than chicken, closer to pheasant, and is a staple of French country cooking, where it's braised with wine and mushrooms, roasted whole with the breast barded in fat or bacon to prevent drying, or cut into pieces for a coq au vin-style stew. Its lean flesh toughens quickly if overcooked, so slow, moist methods or careful roasting with basting are typical rather than a quick, high-heat cook. Because the flavor is a little more assertive than chicken, it also stands up well to bolder pairings like juniper, bacon, or a splash of brandy in the pan sauce.
Choose a bird with smooth, unblemished skin and a moderate weight, keep it refrigerated, and use it within a day or two of purchase or freeze it. At 110 calories and 20.6 g of protein per 100 g, with protein at 41% DV, it's a lean alternative to chicken for a roast or braise; because it has so little fat of its own, pairing it with a sauce or basting liquid keeps the dish from drying out. A whole bird also tends to be smaller than a chicken of the same age, so portioning for a meal often means one bird for two to three servings.
Frequently asked questions about guinea hen, meat only
How many calories are in guinea hen?
Raw guinea hen meat has 110 calories per 100 g, with 20.6 g of protein.
Is guinea hen a good source of protein?
Yes, protein comes in at 41% DV per 100 g for this lean poultry.
How do you cook guinea hen?
It's often braised with wine and mushrooms or roasted with the breast barded in fat, since its lean flesh toughens quickly if overcooked.