Nutrilyt
All foods
Pigeon

Game Poultry

Pigeon

A nutrient-dense dark-meat game bird high in protein and heme iron.

Pigeon, commonly sold as squab when young, is a dark-meat game bird prized for its rich, intense flavor and tender texture. It is a nutrient-dense protein source popular in various global cuisines.

protein-dense game poultry

Typical serving · 100g

Common varieties · Squab (young pigeon), Wood pigeon, Domestic pigeon, King pigeon

76health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

High proteinLow carbLow glycemicWeight lossDiabetes-friendly

The story

What makes it unique

Pigeon meat is a high-quality animal protein with zero carbohydrates and a moderate fat content primarily found in the skin and dark muscle. Digestion is moderate due to the protein and fat matrix, providing strong and sustained satiety. It is a rich source of highly bioavailable heme iron and B vitamins, particularly B12, supporting oxygen transport and energy metabolism. As a wild or farmed game bird, it is typically consumed as a minimally processed whole food.

Varieties: Squab (young pigeon) · Wood pigeon · Domestic pigeon · King pigeon

#pigeonmeat#squab#gamemeat#highprotein#zerocarb#hemeiron#ketopoultry#darkmeat#nutrientdense

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

170kcal

Density 1.70 kcal/g

Protein

22g

Carbs

0g

Fat

9g

Fiber

0g

Sugar

0 g

Sodium

70 mg

Potassium

260 mg

Glycemic index

0

Glycemic load

0

Water content

68%

Standout compounds

Nutrient highlights

  • Protein

    high

    Supports muscle growth, tissue repair, and satiety

  • Heme Iron

    high

    Highly bioavailable iron for oxygen transport and preventing anemia

  • Vitamin B12

    high

    Essential for nerve function and red blood cell formation

  • Zinc

    moderate

    Supports immune function and wound healing

  • Niacin (B3)

    moderate

    Converts food into energy and supports skin health

Wellness map

Health scores & processing

Weight loss
72
Satiety
82
Blood sugar
95
Gut health
45
Heart health
60
Fitness
85
Processing
95

NOVA processing scale

1
Min
2
3
4
Ultra

Minimally processed · Whole food

Typically sold and consumed as whole, unprocessed game meat or poultry.

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.

  • Satietygood
  • Blood sugarexcellent
  • Nutrient densitygood
  • Fitness fuelgood
  • Processing qualityexcellent

Eat with confidence

Food safety profile

Farm-raised squab carries standard poultry contamination risks. Wild pigeon carries a higher risk of lead shot and environmental toxins depending on its foraging habitat.

75safety

Evidence confidence 85%

  • Pesticidesmoderate
  • Antibioticslow
  • Heavy metalsmoderate
  • Contaminationmoderate

Watch for

  • Lead shot (in wild-caught)
  • Salmonella
  • Campylobacter

Safer choices

Farm-raised squab to avoid lead shot contamination found in wild game.

Prep tips

Cook thoroughly to an internal temperature of 165°F (74°C) to eliminate poultry pathogens. Carefully inspect wild game for shot fragments before cooking.

Wild-hunted varieties may carry lead shot fragments, presenting a known heavy metal neurotoxin risk.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    High protein and zero carbohydrates promote satiety and stable blood sugar, though the moderate fat content requires portion awareness.

  2. Blood sugar

    Contains zero carbohydrates, resulting in no glycemic impact, making it highly suitable for glucose management.

  3. Fitness & energy

    Excellent source of complete protein and B vitamins for muscle repair and energy production post-workout.

  4. Gut health

    Lacks dietary fiber, so it does not directly support gut motility or microbiome diversity; pair with fibrous vegetables.

  5. Processing quality

    Usually consumed as a whole, unprocessed food with no additives or preservatives.

  6. Food safety

    Wild varieties pose a lead shot risk; standard poultry pathogens require thorough cooking.

  7. Common mistakes

    Overcooking the lean breast meat while leaving the legs tough; dry-aging or proper roasting is essential for optimal texture.

  8. Best preparation

    Roasting, pan-searing, or braising; cooking breast medium-rare to medium prevents dryness, while legs benefit from slow cooking.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • Keto diet protein source

    Zero carbs and a moderate fat profile fit strict ketogenic macronutrient ratios perfectly.

  • Iron-deficiency diet

    Rich in heme iron, which is highly bioavailable and effective for improving blood iron levels.

  • Post-workout recovery

    Provides a dense source of complete protein and B vitamins to support muscle repair and energy metabolism.

Balance sheet

Pros & cons

Upsides

  • Zero carbohydrate content prevents blood sugar spikes
  • Highly bioavailable heme iron prevents anemia
  • Rich in B vitamins for energy metabolism
  • High complete protein supports muscle maintenance
  • Naturally unprocessed whole food

Trade-offs

  • Higher in saturated fat and cholesterol than white poultry
  • Wild-caught varieties risk lead shot contamination
  • Can be expensive and hard to find commercially
  • Lacks dietary fiber for gut health
  • Dark gamey flavor is not universally appealing

Fit check

Who is it for?

Great match

  • keto and low-carb diets
  • iron-deficiency anemia management
  • high-protein muscle-building diets
  • gourmet culinary applications

Consider alternatives

  • low-cholesterol diets
  • plant-based or high-fiber gut protocols
  • budget-conscious meal prep

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Pigeon

    This food

    Pigeon

    VS85% alike
    Chicken Breast

    Compare with

    Chicken Breast

    Chicken breast is lower in calories and fat, making it better for weight loss, while pigeon offers more iron and a richer flavor.

    Chicken breast is leaner and better for fat loss, while pigeon provides significantly more iron and B vitamins.

    Pigeon vs Chicken Breast
  • Pigeon

    This food

    Pigeon

    VS90% alike
    Duck

    Compare with

    Duck

    Pigeon is significantly lower in fat and calories than duck, offering a similar rich dark-meat flavor with better weight loss suitability.

    Pigeon provides the rich flavor of duck with far fewer calories and less fat, making it superior for weight loss.

    Pigeon vs Duck
  • Pigeon

    This food

    Pigeon

    VS95% alike
    Quail

    Compare with

    Quail

    Both are game birds, but pigeon provides more protein and iron per serving, while quail is slightly lower in calories.

    Quail is slightly lower in calories, but pigeon offers a denser source of protein and heme iron for fitness recovery.

    Pigeon vs Quail
  • Pigeon

    This food

    Pigeon

    VS80% alike
    Turkey

    Compare with

    Turkey

    Turkey breast is leaner and better for strict fat loss, whereas pigeon provides more heme iron and B vitamins.

    Turkey is leaner and higher in protein for dieting, while pigeon is a much better source of dietary iron.

    Pigeon vs Turkey
  • Pigeon

    This food

    Pigeon

    VS70% alike
    Venison

    Compare with

    Venison

    Venison is leaner and higher in protein, but pigeon offers a more accessible poultry option with similar iron benefits.

    Venison is lower in fat and higher in protein, but pigeon provides comparable iron with a milder game flavor.

    Pigeon vs Venison
  • Pigeon

    This food

    Pigeon

    VS65% alike
    Rabbit

    Compare with

    Rabbit

    Rabbit is lower in fat and calories for weight loss, while pigeon provides slightly more iron and a richer taste.

    Rabbit is the leaner choice for weight loss, while pigeon offers more iron and calories for fitness energy.

    Pigeon vs Rabbit
  • Pigeon

    This food

    Pigeon

    VS70% alike
    Beef Sirloin

    Compare with

    Beef Sirloin

    Pigeon is lower in total fat than beef sirloin, but beef provides more creatine and zinc for fitness performance.

    Pigeon is lower in fat than beef sirloin, but beef provides more creatine and zinc for muscle building.

    Pigeon vs Beef Sirloin
  • Pigeon

    This food

    Pigeon

    VS85% alike
    Goose

    Compare with

    Goose

    Pigeon is much leaner than goose, providing similar dark-meat nutrients with far fewer calories for weight management.

    Pigeon is far lower in calories and fat than goose, making it the better choice for weight loss and fitness.

    Pigeon vs Goose
  • Pigeon

    This food

    Pigeon

    VS90% alike
    Pheasant

    Compare with

    Pheasant

    Pheasant is lower in fat and calories, while pigeon delivers a more intense iron-rich flavor and slightly more protein.

    Pheasant is leaner for weight loss diets, while pigeon offers a richer iron profile and darker meat flavor.

    Pigeon vs Pheasant
  • Pigeon

    This food

    Pigeon

    VS85% alike
    Cornish Hen

    Compare with

    Cornish Hen

    Cornish hen is lower in fat and better for calorie restriction, while pigeon offers a denser iron and B-vitamin profile.

    Cornish hen is lower in fat for dieting, but pigeon provides superior iron and B vitamins for energy metabolism.

    Pigeon vs Cornish Hen

Common questions

FAQ

Answers aligned with how people search for this food.

  • Is pigeon meat healthy?

    Yes, pigeon is rich in high-quality protein, highly bioavailable heme iron, and B vitamins, with zero carbohydrates.

  • What does pigeon taste like?

    Pigeon (squab) has a rich, deep flavor similar to duck, but with a slightly less fatty profile and more tender texture when young.

  • Is squab the same as pigeon?

    Yes, squab specifically refers to a young domesticated pigeon raised for food, which is more tender than adult wild pigeon.

  • Can diabetics eat pigeon meat?

    Yes, since it contains zero carbohydrates, it has no glycemic impact and is highly suitable for blood sugar management.

  • Is pigeon high in cholesterol?

    Like most dark meat poultry, pigeon contains moderate cholesterol; it is higher than chicken breast but comparable to duck.

  • How many calories are in pigeon meat?

    There are approximately 170 calories in a 100-gram serving of pigeon meat, primarily from protein and fat.

  • Does wild pigeon contain lead?

    Wild-hunted pigeon can contain lead shot fragments, which pose a toxicity risk; farm-raised squab does not have this issue.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

85

Nutrition data

85

Health analysis

90

Food safety

80

Comparisons