Poultry and Game
Grouse
A lean, dark-meat game bird prized for its high protein content and rich, earthy flavor.
Grouse is a lean, dark-meat game bird known for its distinct earthy, slightly nutty flavor. As a wild game meat, it is highly nutritious, offering dense protein with very little fat.
lean wild game protein
Typical serving · 100g
Common varieties · red grouse, ruffed grouse, spruce grouse, sage grouse, ptarmigan
Overall context score across nutrition, safety, and diet fit
At a glance
Quick facts
Simple indicators based on nutrition, processing, and diet fit.
The story
What makes it unique
Grouse is a fast-digesting, high-protein, zero-carbohydrate food. Its macronutrient profile is dominated by complete animal proteins essential for muscle synthesis. Being a wild game bird, it has significantly lower fat content and higher heme iron compared to farmed poultry. Satiety is high due to the protein density, and it leaves minimal digestive residue in the gut.
Varieties: red grouse · ruffed grouse · spruce grouse · sage grouse · ptarmigan
Per 100g
Nutrition breakdown
Macro balance and key metrics at a glance.
Energy
Density 1.35 kcal/g
Protein
Carbs
Fat
Fiber
Sugar
0 g
Sodium
70 mg
Potassium
320 mg
Glycemic index
0
Glycemic load
0
Water content
72%
Standout compounds
Nutrient highlights
Protein
highsupports muscle growth and cellular repair
Niacin
highaids energy metabolism and nervous system function
Iron
moderatetransports oxygen in the blood
Selenium
moderateprovides antioxidant protection and supports thyroid health
Phosphorus
moderatemaintains bone health and energy production
Wellness map
Health scores & processing
NOVA processing scale
unprocessed or minimally processed · Whole food
Wild grouse is a whole food butchered directly from the wild with no industrial processing, additives, or preservatives.
Diet compatibility
- Weight loss
- Muscle gain
- Diabetes
- Gut health
- Low carb
- High protein
- Heart health
Relative standing
Food rankings
Qualitative ranks compared to similar whole foods.
- Satietyexcellent
- Blood sugarexcellent
- Nutrient densitygood
- Fitness fuelexcellent
- Processing qualityexcellent
Eat with confidence
Food safety profile
Wild grouse carries a moderate risk of lead shot contamination and typical poultry bacteria. Proper handling and cooking are essential to mitigate parasitic and bacterial risks.
Evidence confidence 85%
- Pesticideslow
- Antibioticslow
- Heavy metalsmoderate
- Contaminationmoderate
Watch for
- lead shot fragments
- trichinella
- salmonella
- campylobacter
Safer choices
Farm-raised grouse or carefully butchering away lead shot channels significantly reduces heavy metal and contamination risks.
Prep tips
Do not wash raw grouse to avoid spreading bacteria. Cook to an internal temperature of 165°F (74°C) and carefully inspect meat for lead shot fragments before cooking.
Wild game inspection is less regulated than commercial poultry, relying heavily on hunter handling practices.
Deep dive
Health analysis
How this food may fit different goals and preparation choices.
Weight loss
Extremely low energy density and high protein content promote strong satiety, making it excellent for calorie-restricted diets.
Blood sugar
Zero carbohydrates mean grouse has no direct impact on blood glucose, making it highly stabilizing for blood sugar control.
Fitness & energy
Rich in complete proteins and B vitamins, it supports muscle repair and recovery, though it lacks carbohydrates for immediate glycogen replenishment.
Gut health
Lacks dietary fiber, so it does not directly feed the gut microbiome, but it is easily digestible and free of gut irritants found in processed meats.
Processing quality
As a wild game food, it is entirely unprocessed and free from industrial additives, antibiotics, or artificial hormones.
Food safety
Primary concerns are lead shot fragments from hunting and standard poultry pathogens; thorough cooking and careful butchering are necessary.
Common mistakes
Overcooking the lean meat until dry, and failing to thoroughly check for and remove embedded lead shot before preparation.
Best preparation
Roasting medium-rare to medium, or wrapping in bacon to add moisture, while always verifying the meat is shot-free.
Practical guide
Best use cases
When and how this food fits real eating patterns.
post-workout dinner
High complete protein supports muscle repair and recovery after intense exercise.
low-carb and keto meals
Zero carbohydrates make it an ideal protein source for strict low-carb dietary protocols.
weight loss diet
Low calorie and high protein content maximize satiety while keeping energy intake minimal.
iron-boosting meal
Dark game meat provides highly bioavailable heme iron, beneficial for preventing anemia.
Balance sheet
Pros & cons
Upsides
- Extremely high protein-to-calorie ratio
- Zero carbohydrates, ideal for keto diets
- Rich in bioavailable heme iron and B vitamins
- Free from industrial farming antibiotics and hormones
- Strong satiety effect helps control appetite
Trade-offs
- Wild game carries a risk of lead shot contamination
- Very lean meat can easily dry out during cooking
- Strong gamey flavor is not appealing to everyone
- Expensive and difficult to find compared to standard poultry
- Lacks dietary fiber for gut microbiome support
Fit check
Who is it for?
Great match
- weight loss diets
- ketogenic and low-carb protocols
- post-workout muscle recovery
- iron-deficient individuals
Consider alternatives
- those avoiding gamey flavors
- people highly concerned about lead exposure
- budget-conscious meal prep
- strict high-fiber gut health protocols
Side by side
How it compares
Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.
This food
Grouse
VS85% alike
Compare with
Chicken Breast
Chicken breast is milder and more accessible, while grouse is leaner with a gamier flavor and more iron.
Grouse provides more iron and a stronger flavor, while chicken breast is milder, cheaper, and easier to find.
This food
Grouse
VS90% alike
Compare with
Pheasant
Pheasant is slightly milder and larger, while grouse is darker, richer in iron, and has a more pronounced earthy flavor.
Grouse is leaner and richer in iron than pheasant, though pheasant offers a milder entry into game meats.
This food
Grouse
VS75% alike
Compare with
Quail
Quail is smaller with a higher bone-to-meat ratio, while grouse offers more edible meat per bird and slightly higher protein density.
Grouse provides more substantial protein per serving than quail, making it better for muscle recovery and satiety.
This food
Grouse
VS60% alike
Compare with
Duck
Duck is a high-fat, high-calorie bird, whereas grouse is extremely lean and low-calorie.
Grouse is far leaner and lower in calories than duck, making it much better for weight loss, while duck provides more fat for keto cooking.
This food
Grouse
VS80% alike
Compare with
Turkey Breast
Turkey breast is milder and larger, while grouse is richer in iron and has a gamey flavor profile.
Grouse offers more iron and a distinct flavor compared to turkey breast, which is milder and better suited for bulk meal prep.
This food
Grouse
VS70% alike
Compare with
Venison
Venison provides slightly more protein and iron per serving, but both are extremely lean and share similar gamey profiles.
Venison is slightly higher in protein and iron than grouse, but both are excellent lean wild game options for weight loss.
This food
Grouse
VS65% alike
Compare with
Rabbit
Rabbit is incredibly lean like grouse but has a milder flavor; both require careful cooking to avoid dryness.
Rabbit and grouse are both ultra-lean meats, but grouse provides a darker, iron-rich meat with a stronger flavor.
This food
Grouse
VS55% alike
Compare with
Beef Sirloin
Beef sirloin has more fat and calories, while grouse is leaner with a similar iron profile per calorie.
Grouse is much lower in fat and calories than beef sirloin, offering a leaner alternative with comparable iron content.
This food
Grouse
VS80% alike
Compare with
Cornish Hen
Cornish hen is farmed and milder, while grouse is wild, leaner, and more flavorful.
Grouse is leaner and richer in nutrients than Cornish hen, which is farmed and higher in fat.
This food
Grouse
VS92% alike
Compare with
Partridge
Partridge and grouse are nutritionally almost identical, but grouse typically has a slightly stronger, more robust gamey flavor.
Partridge and grouse are nearly identical nutritionally, though grouse offers a deeper, earthier flavor for game meat enthusiasts.
Common questions
FAQ
Answers aligned with how people search for this food.
Is grouse healthy to eat?
Yes, grouse is very healthy. It is a lean, high-protein meat rich in B vitamins, iron, and selenium, with zero carbohydrates.
How many calories are in grouse?
There are approximately 135 calories in a 100-gram serving of cooked grouse, making it a low-calorie, nutrient-dense meat.
Can you eat grouse on a keto diet?
Absolutely. Grouse contains zero carbohydrates and is high in protein and moderate in fat, making it an excellent choice for ketogenic diets.
Is wild grouse safe to eat?
Wild grouse is safe to eat when cooked to an internal temperature of 165°F (74°C) to kill pathogens. However, hunters should carefully check for and remove lead shot fragments before cooking.
Is grouse high in cholesterol?
Like most poultry, grouse contains moderate cholesterol (around 80-90mg per 100g), but its very low saturated fat content means it does not significantly impact blood cholesterol for most people.
Does grouse taste like chicken?
No, grouse has a much stronger, earthier, and slightly gamey flavor compared to chicken. The dark meat is richer and more intense due to the bird's wild diet and active lifestyle.
Is grouse good for weight loss?
Yes, grouse is excellent for weight loss. Its high protein content promotes fullness, while its low fat and calorie content help maintain a calorie deficit.
What are the risks of eating grouse?
The primary risk of eating wild grouse is ingesting lead shot fragments, which can cause lead toxicity. Proper butchering to remove shot and avoiding consumption of heavily shot areas minimizes this risk.
Transparency
Data confidence
Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.
Nutrition data
Health analysis
Food safety
Comparisons