Squab (raw) nutrition facts
Per 1 squab · 199 g
of a 2,000 cal day
- Protein37g26% of calories
- Carbs0g0% of calories
- Fat47g74% of calories
- ✓ Keto-friendly
- ✓ Low sodium
At a glance
One serving of Squab (raw) (1 squab, 199 g) has 585 calories, with 37 g of protein, 0 g of carbohydrates and 47 g of fat. Most of its energy comes from fat (74% of calories). It is high in protein (74% DV), thiamine (35% DV) and riboflavin (b2) (34% DV). Keep an eye on saturated fat and cholesterol, which provide 84% and 63% of the daily value.
High in
20%+ of the daily value
- Protein74%
- Thiamine35%
- Riboflavin (B2)34%
- Niacin75%
- Vitamin B663%
- Vitamin B1233%
Good source of
10–19% of the daily value
- Vitamin A16%
- Vitamin C11%
- Magnesium10%
Watch
20%+ of the daily value
- Saturated fat84%
- Cholesterol63%
Vitamins & minerals
Amounts for 1 squab (199 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 145 μg | 16% |
| Vitamin C | 10 mg | 11% |
| Thiamine | 0.4 mg | 35% |
| Riboflavin (B2) | 0.4 mg | 34% |
| Niacin | 12 mg | 75% |
| Vitamin B6 | 1 mg | 63% |
| Folate (B9) | 12 μg | 3% |
| Vitamin B12 | 1 μg | 33% |
| Pantothenic acid | 2 mg | 30% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 24 mg | 2% |
| Iron | 7 mg | 88% |
| Potassium | 396 mg | 8% |
| Magnesium | 44 mg | 10% |
| Phosphorus | 494 mg | 71% |
| Zinc | 4 mg | 40% |
| Copper | 1 mg | 97% |
| Manganese | 0 mg | 2% |
| Selenium | 26 μg | 48% |
Full breakdown · 26 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0.1 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 3 g | — |
| Histidine | 1 g | — |
| Isoleucine | 2 g | — |
| Leucine | 3 g | — |
| Lysine | 3 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 19 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 6 g | — |
| Proline | 2 g | — |
| Retinol | 145 μg | — |
| Serine | 2 g | — |
| Threonine | 2 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 1 g | — |
| Tyrosine | 2 g | — |
| Valine | 2 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
- 123 cal
Quail (raw, skinless)1 quail−462 cal - 256 calQuail breast (raw, skinless)1 unit (yield from 1 lb ready-to cook quail)−329 cal
239 calSquab (raw, skinless)1 squab−346 cal- 202 calSquab (raw, skinless, light meat)1 unit (yield from 1 lb ready-to-cook)−383 cal
227 calQuail (cooked)100 grams−358 cal- 298 calDove (cooked)1 cup, chopped or diced−287 cal
Burning 585 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 111minWalking (3.5 mph)
- 70minCycling (moderate)
- 49minRunning (6 mph)
- 82minSwimming laps
Common questions
How many calories are in Squab (raw)?
One serving of Squab (raw) (1 squab) has 585 calories, which works out to 294 calories per 100 g. That is about 29% of a 2,000-calorie day.
Is Squab (raw) high in protein?
It provides a solid 37 g of protein per serving (74% of the 50 g daily value), but protein supplies only 26% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Squab (raw) keto-friendly?
It can fit a ketogenic diet: 0 g of net carbs per serving, with carbs making up 0% of calories.
How much sodium is in Squab (raw)?
108 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
