Squab (raw, skinless) nutrition facts
Per 1 squab · 168 g
of a 2,000 cal day
- Protein29g51% of calories
- Carbs0g0% of calories
- Fat13g49% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
- ✓ Low sodium
At a glance
One serving of Squab (raw, skinless) (1 squab, 168 g) has 239 calories, with 29 g of protein, 0 g of carbohydrates and 13 g of fat. Most of its energy comes from protein (51% of calories). It is high in protein (59% DV), thiamine (40% DV) and riboflavin (b2) (37% DV). Keep an eye on cholesterol, which provides 50% of the daily value.
High in
20%+ of the daily value
- Protein59%
- Thiamine40%
- Riboflavin (B2)37%
- Niacin72%
- Vitamin B668%
- Vitamin B1233%
Good source of
10–19% of the daily value
- Vitamin C13%
- Magnesium10%
Watch
20%+ of the daily value
- Cholesterol50%
Vitamins & minerals
Amounts for 1 squab (168 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 47 μg | 5% |
| Vitamin C | 12 mg | 13% |
| Thiamine | 0.5 mg | 40% |
| Riboflavin (B2) | 0.5 mg | 37% |
| Niacin | 12 mg | 72% |
| Vitamin B6 | 1 mg | 68% |
| Folate (B9) | 12 μg | 3% |
| Vitamin B12 | 1 μg | 33% |
| Pantothenic acid | 1 mg | 26% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 22 mg | 2% |
| Iron | 8 mg | 95% |
| Potassium | 398 mg | 8% |
| Magnesium | 42 mg | 10% |
| Phosphorus | 516 mg | 74% |
| Zinc | 5 mg | 41% |
| Copper | 1 mg | 111% |
| Manganese | 0 mg | 1% |
| Selenium | 23 μg | 41% |
Full breakdown · 26 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0.2 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Isoleucine | 2 g | — |
| Leucine | 3 g | — |
| Lysine | 3 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 47 μg | — |
| Serine | 1 g | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.5 g | — |
| Tyrosine | 1 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−116 cal - 256 calQuail breast (raw, skinless)1 unit (yield from 1 lb ready-to cook quail)+17 cal
585 calSquab (raw)1 squab+346 cal- 202 calSquab (raw, skinless, light meat)1 unit (yield from 1 lb ready-to-cook)−37 cal
227 calQuail (cooked)100 grams−12 cal- 298 calDove (cooked)1 cup, chopped or diced+59 cal
Burning 239 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 45minWalking (3.5 mph)
- 29minCycling (moderate)
- 20minRunning (6 mph)
- 34minSwimming laps
Common questions
How many calories are in Squab (raw, skinless)?
One serving of Squab (raw, skinless) (1 squab) has 239 calories, which works out to 142 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Squab (raw, skinless) high in protein?
Yes. It has 29 g of protein per serving, and 51% of its calories come from protein (12 g of protein per 100 calories).
Is Squab (raw, skinless) 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, skinless)?
86 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
