Meat, poultry and eggs · IFCT 2017
Guinea fowl: nutrition per 100 g
Per 100 g, guinea fowl meat with skin gives 112 kcal, 20.5 g protein and only 3.2 g fat, according to the Indian Food Composition Tables 2017. It is the lowest-calorie and lowest-fat food of the 14 in the meat, poultry and egg group, yet it ranks 1st in that group for vitamin E and 2nd for DHA, an omega-3 fat.
About guinea fowl
Guinea fowl is a hardy, speckled grey bird from Africa that has been kept in Indian villages for generations, mostly as a backyard bird that forages on its own and raises a loud alarm at strangers. Government poultry institutes have promoted it for small farmers because it resists disease and needs little feed, and it is reared in parts of Karnataka, Andhra Pradesh, Telangana, Odisha, West Bengal and the North East.
The meat is darker and more flavourful than broiler chicken, close to a country hen or game bird, and it is cooked in the same ways: a slow curry, a pepper fry or a roast. IFCT 2017 measured it with skin and still found it very lean, at 3.2 g of fat per 100 g. The small eggs are also eaten where the birds are kept.
What guinea fowl brings to a meal
- 01
Leanest bird in the tables
Guinea fowl has 112 kcal and 3.2 g fat per 100 g, both the lowest of the 14 meat, poultry and egg foods in IFCT 2017, even with the skin on. Protein is 20.5 g, ranking 32nd of 257 foods.
- 02
Best for vitamin E in its group
At 1.75 mg of vitamin E per 100 g, guinea fowl ranks 1st of 14 in its group and 25th of 242 foods. Vitamin E protects cell membranes from oxidative damage.
- 03
Omega-3 fats from a bird
Guinea fowl carries 102 mg of DHA and 45 mg of EPA per 100 g. Among meats and eggs, only chicken liver has more DHA, a fat more often associated with fish.
- 04
Vitamin B6 and niacin
It meets 24 per cent of a sedentary man's vitamin B6 requirement and 31 per cent of a woman's per 100 g, and 20 per cent of a man's niacin, both useful for turning food into energy.
Guinea fowl nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 112 kcal | 5% | 7% |
| Protein | 20.5 g | 38% | 45% |
| Carbohydrate (available) | 0 g | ||
| Dietary fibre | 0 g | ||
| Total fat | 3.2 g | ||
| Water | 75.2 g | ||
| Fats | |||
| Saturated fat | 1.14 g | ||
| Monounsaturated fat | 0.93 g | ||
| Polyunsaturated fat | 0.99 g | ||
| Omega-3 (alpha-linolenic acid) | 30 mg | ||
| Omega-3 (EPA) | 45 mg | ||
| Omega-3 (DHA) | 102 mg | ||
| Cholesterol | 87 mg | ||
| Minerals | |||
| Calcium | 31 mg | 3% | 3% |
| Iron | 2.2 mg | 12% | 8% |
| Zinc | 1.48 mg | 9% | 11% |
| Magnesium | 21 mg | 5% | 6% |
| Phosphorus | 187 mg | ||
| Potassium | 240 mg | ||
| Sodium | 58 mg | ||
| Copper | 0.17 mg | ||
| Selenium | 24.4 µg | ||
| Vitamins | |||
| Retinol | 2 µg | ||
| Thiamine (B1) | 0.02 mg | 1% | 1% |
| Riboflavin (B2) | 0.18 mg | 7% | 8% |
| Niacin (B3) | 3.64 mg | 20% | 26% |
| Vitamin B6 | 0.58 mg | 24% | 31% |
| Folate (B9) | 6 µg | 2% | 3% |
| Vitamin E (alpha-tocopherol) | 1.75 mg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Guinea fowl: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/meat-poultry-and-eggs/guinea-fowl/
Where guinea fowl sits among Indian foods
Ranked per 100 g against the other 13 meat, poultry and eggs and every food in the tables.
| Nutrient | Per 100 g | In meat, poultry and eggs | Among all foods |
|---|---|---|---|
| Protein | 20.5 g | 5th of 14 | 32nd of 243 |
| Calcium | 31 mg | 3rd of 14 | 125th of 242 |
| Vitamin E (alpha-tocopherol) | 1.75 mg | 1st of 14 | 25th of 242 |
| Riboflavin (B2) | 0.18 mg | 5th of 14 | 29th of 241 |
How guinea fowl is eaten
- Treat it like country chicken: brown the pieces, then simmer slowly in an onion, tomato and whole spice gravy.
- A dry pepper fry with shallots, curry leaves and crushed black pepper suits its firm, gamey meat.
- Brine or marinate in curd before roasting, since such a lean bird dries out quickly in the oven.
- Guinea fowl soup with ginger, garlic and pepper makes good use of the bony back and neck.
Before you plan around it
Very lean meat turns dry and stringy if it is roasted hard or cooked in a hurry, so moist, slow methods or a marinade work best. Guinea fowl is sold mostly through local farmers, so check that the bird was slaughtered and dressed hygienically and keep it chilled. Its thiamine is low, 0.02 mg per 100 g and the lowest in its group, so a meal of guinea fowl and white rice is best paired with dal or whole grains.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about guinea fowl
Is guinea fowl healthier than chicken?
On IFCT 2017 figures, guinea fowl with skin is leaner than many chicken cuts, at 112 kcal and 3.2 g fat per 100 g, and it brings more vitamin E and DHA. Its protein, 20.5 g, is close to chicken. Both suit a balanced diet; guinea fowl is simply harder to find.
Does guinea fowl meat have omega-3?
Yes. IFCT 2017 lists 102 mg of DHA and 45 mg of EPA per 100 g, unusual for land poultry. It is still well below oily fish such as sardine or mackerel, so it should not replace fish as the main omega-3 source.
How do you cook guinea fowl so it stays tender?
Use slow, moist heat. Simmer it in a curry, braise it with a lid on, or marinate it in curd and spices before roasting. Its low fat, 3.2 g per 100 g, means fast high heat leaves it dry.
Related foods and tables
Country chicken (desi)
Nutrition per 100 g, from IFCT 2017.
Quail
Nutrition per 100 g, from IFCT 2017.
Pigeon
Nutrition per 100 g, from IFCT 2017.
Chicken (broiler)
Nutrition per 100 g, from IFCT 2017.
Turkey
Nutrition per 100 g, from IFCT 2017.
Protein content of Indian foods
Every food in the tables, ranked by protein per 100 g.
Calcium content of Indian foods
Every food in the tables, ranked by calcium per 100 g.
Vitamin E content of Indian foods
Every food in the tables, ranked by vitamin e per 100 g.
All meat, poultry and eggs
14 foods in this group, compared.
Learn to use this data
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