Group · Meat
Guinea fowl
Guinea fowl is a hardy bird with a more pronounced flavour than chicken, slightly woody and delicately gamey. Its fine, deep pink meat is appreciated by enthusiasts and by cooks looking for something different. You can find it whole, as supremes, legs or fillets, whether farm-raised, Label Rouge (a French quality label) or free-range. Nutritionally, guinea fowl stands out for its richness in protein (about 22 g per 100 g) and its modest calorie count: only 128 kcal per 100 g, with no carbohydrate at all. Its fat content stays low (4.46 g) once the skin is removed. It is a tasty meat that naturally has a place in a balanced and varied diet.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 128 kcal |
| Kilojoules | 539 kJ |
| Protein | 22 g |
| Fat | 4,5 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin B38,22 mg51 %
- Vitamin B60,43 mg31 %
- Phosphorus161 mg23 %
- Vitamin B50,91 mg15 %
- Vitamin B120,36 µg14 %
- DHA0,03 g12 %
- Zinc1,17 mg12 %
- Potassium207 mg10 %
See the other 13 nutrients
- Vitamin D0,4 µg8 %
- Vitamin B20,11 mg8 %
- Magnesium23 mg6 %
- Iron0,81 mg6 %
- Vitamin B10,06 mg6 %
- Copper0,04 mg4 %
- EPA0,01 g4 %
- Vitamin B95,5 µg3 %
- Vitamin A20 µg3 %
- Vitamin C1,5 mg2 %
- Total omega-30,04 g2 %
- Calcium11 mg1 %
- Manganese0,02 mg1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
To get the most from the nutrition facts of guinea fowl, choose cooking methods that keep it moist. This bird tends to dry out: slow cooking in the oven, in a casserole or braised with a little stock gives tender, melting meat. Remember to bard or baste a whole bird regularly, or to remove the skin after cooking to reduce the fat intake. Fillets can be pan-fried quickly over a gentle heat, while legs are well suited to slow simmering with mushrooms, chestnuts or fruit (grapes, apples, figs).
A portion of 120 to 150 g more than covers the protein needs of a meal while staying reasonable in calories. Serve it with seasonal vegetables and a wholegrain starchy food for a complete, filling plate. Guinea fowl is best enjoyed in autumn and winter, the favourite season for roasts and festive recipes.
In terms of nutrients, this lean meat provides high-quality protein, iron, zinc, selenium and B vitamins. With 0 g of carbohydrate and a zero glycaemic index, it is perfectly suited to a balanced diet and to weight-loss-focused plates.
- For active people: guinea fowl is an excellent recovery ally. Its protein density supports muscle repair after exercise, without too much fat. Pair it with complex carbohydrates to replenish glycogen stores, and if needed top up your day with a suitable protein snack.
- Weight control: remove the skin to cut the calories, avoid overly rich creamy sauces and choose cooking methods with no added fat.
- Storage: keep raw guinea fowl for 1 to 2 days in the fridge, or freeze it. Once cooked, eat it within 48 hours.
If you enjoy poultry, vary the pleasure with other foods from the meat family such as roast capon or quail, which are just as tasty. To compare the energy content of your different options, check the food calorie table. With its nutritional benefits and refined taste, guinea fowl remains a smart way to diversify your sources of animal protein without piling on the calories.