Guinea Fowl Calories & Nutrition Calculator

Raw skinless guinea fowl delivers 110 kcal and 20.64g protein per 100g with just 2.47g fat — a calorie density nearly identical to turkey breast (104 kcal) and lower than chicken breast (120 kcal). Per 3 oz (85g) serving: approximately 94 kcal with 17.5g protein and only 2.1g fat ^[1][2].

When roasted, guinea fowl concentrates to 147 kcal and 27.5g protein per 100g — slightly higher than roasted turkey breast (135 kcal) but lower than roasted chicken breast (165 kcal). The lean profile persists through cooking: fat rises to only 3.3g per 100g when roasted without added fat ^[1][3].

For food journaling: guinea fowl occupies the lean poultry space between turkey and chicken, with a gamey flavor closer to pheasant. Its availability is more limited than standard poultry, but its macro profile makes it interchangeable with turkey or chicken breast for calorie-tracking purposes.

Guinea fowl skin adds 48 kcal and 3.98g fat per 100g: meat only (110 kcal, 2.47g fat) vs. meat + skin (158 kcal, 6.45g fat). This is a 44% calorie increase — notable, but less dramatic than chicken's skin effect (120 to 207 kcal, a 73% increase). Guinea fowl skin is thinner and less fatty than chicken skin ^[1][2].

Saturated fat nearly triples with skin: 0.64g → 1.77g per 100g. Cholesterol increases modestly: 63mg → 74mg. For a full guinea breast (~180g with skin), the skin adds approximately 86 extra calories and 7.2g extra fat compared to eating the same portion skinless ^[1][4].

The protein content is interesting: meat + skin has more total protein (23.4g vs. 20.6g per 100g) because guinea skin contains significant collagen protein. However, the extra calories per gram of protein are much less efficient — skin adds mostly fat calories, not protein-efficient calories.

Guinea fowl provides 8.78mg niacin (55% DV) per 100g raw, comparable to chicken breast (12.3mg) and turkey (8.1mg). When roasted, this concentrates to approximately 11.5mg niacin (72% DV). Selenium at 17.5mcg (32% DV) is moderate — lower than turkey (27.6mcg) and chicken (27.6mcg) but still meaningful ^[1][3].

Phosphorus at 169mg (14% DV) and potassium at 220mg (5% DV) are typical for poultry. After roasting, phosphorus concentrates to approximately 225mg (18% DV) and potassium to 290mg (6% DV). These minerals support the same metabolic functions as in any other poultry ^[1][2].

Guinea fowl raised in free-range conditions may show slight micronutrient variations compared to farm-raised birds, but the differences in standard minerals and vitamins are small. The primary nutritional distinction of guinea fowl is its macro profile (very lean) rather than dramatically different micronutrient content.

At 0.77mg iron per 100g (4% DV), guinea fowl has modest iron — higher than chicken breast (0.37mg) but far below duck (2.4mg), quail (4.0mg), or emu (4.0mg). This places guinea fowl nutritionally in the white/light meat category for iron, despite its slightly darker flesh compared to standard chicken ^[1][2].

The iron ranking for poultry per 100g: emu 4.0–4.5mg → quail 4.0mg → duck 2.4mg → guinea fowl 0.77mg → turkey breast 0.37mg → chicken breast 0.37mg. Guinea fowl is firmly in the lower tier, closer to chicken than to true game birds in iron content ^[1][3].

After cooking, guinea fowl iron concentrates modestly to approximately 1.03mg per 100g due to water loss. A full roasted guinea breast (180g): roughly 1.85mg iron (10% DV) — not negligible, but guinea fowl should not be chosen specifically as an iron source. Its strength is its lean protein profile.

Guinea fowl meat only has 63mg cholesterol per 100g — comparable to turkey breast (62mg) and lower than most other poultry: chicken thigh (98mg), duck meat only (77mg), quail (70mg). Adding skin increases cholesterol to 74mg, still lower than skin-on chicken (75–99mg depending on cut) ^[1][2].

Combined with low saturated fat (0.64g per 100g skinless), guinea fowl has one of the most favorable lipid profiles among poultry. Per 3 oz skinless serving: 54mg cholesterol (18% DV) and 0.54g saturated fat (3% DV) — almost identical to turkey breast's profile ^[1][4].

For food journaling: guinea fowl and turkey breast are nearly interchangeable in their cholesterol and saturated fat content when eaten skinless. The primary reasons to choose guinea fowl over turkey are flavor preference and culinary variety, not significant nutritional differences in fat or cholesterol.