Ruffed Grouse, breast meat, skinless, raw
Whole food · Poultry Products
Photo: Wikipedia
Ruffed grouse breast meat is a lean, wild game bird prized for its delicate, nutty flavor and tender, fine-grained texture. With virtually no fat and exceptionally high protein, it offers a clean, savory taste that's often compared to a richer, more complex chicken or pheasant. This raw, skinless cut is a prized ingredient for those seeking a wild, nutrient-dense protein source.
Calorie split: 93% protein · 0% carbs · 7% fat
↓ Full nutrition💚 Why it's loved
People love ruffed grouse for its unique, subtly sweet and nutty flavor that elevates simple preparations. Its versatility allows it to be pan-seared, grilled, or roasted, making it a favorite among hunters and gourmet chefs for its wild, authentic character.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its leanness; overcooking can easily result in dry, tough meat. To counteract this, cook it quickly to medium-rare or medium, and consider basting with butter or pairing it with a rich sauce or side to add moisture and fat. It can also be challenging to source, as it's a wild game bird not typically found in standard grocery stores.
Key benefits
- Extremely high in protein (25.94g per 100g) for muscle maintenance.
- Very low in fat (0.88g per 100g) and calories (112 kcal per 100g).
- Zero carbohydrates, making it ideal for low-carb or ketogenic diets.
- A source of B vitamins and minerals like iron and zinc from wild game.
- A lean, unprocessed protein source free from added hormones or antibiotics.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Ruffed grouse are known for their dramatic 'drumming' display, where males beat their wings to create a low-frequency thumping sound to attract mates, a behavior that has earned them the nickname 'thunder chicken' in some regions.
Full nutrition (USDA data · scales with serving)
| Water | 72.9 g |
| Energy | 112 kcal |
| Energy | 467 kj |
| Protein | 25.9 g |
| Total lipid (fat) | 0.88 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 5.0 mg |
| Iron, Fe | 0.58 mg |
| Magnesium, Mg | 32.0 mg |
| Phosphorus, P | 229 mg |
| Potassium, K | 311 mg |
| Sodium, Na | 50.0 mg |
| Zinc, Zn | 0.51 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.02 mg |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.28 mg |
| Niacin | 11.6 mg |
| Vitamin B-6 | 1.3 mg |
| Vitamin B-12 | 2.9 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 5.0 ug |
| Retinol | 5.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 16.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.73 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.13 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.07 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.06 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.04 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 16:1 c | 0.00 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.04 g |
| MUFA 18:1 c | 0.04 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.13 g |
| PUFA 18:2 | 0.07 g |
| PUFA 18:2 n-6 c,c | 0.07 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.01 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Fatty acids, total trans | 0.00 g |
| Fatty acids, total trans-monoenoic | 0.00 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.00 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 40.0 mg |
FAQ
What does ruffed grouse taste like?
It has a delicate, nutty, and slightly sweet flavor, often compared to a richer, more complex version of chicken or pheasant, with a fine, tender texture.
How should I cook ruffed grouse breast to keep it tender?
Cook it quickly over high heat, such as pan-searing or grilling, to medium-rare or medium. Avoid overcooking, as its low fat content can make it dry. Basting with butter or using a sauce can help retain moisture.
Is ruffed grouse a healthy meat option?
Yes, it's exceptionally lean and high in protein, with very low fat and calories. It's a good source of B vitamins and minerals, making it a nutritious choice for those seeking wild, unprocessed protein.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.12 kcal/g · 93% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.16 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.