One of the Leanest Game Meats
Hare (Lepus europaeus) composite meat at 96 kcal per 100g with 21.4g protein and 1.1g fat is one of the leanest meats available. It has 80% less fat than domestic rabbit (5.55g), 55% less than venison (2.42g), and 40% less than bison (1.84g). Only mithun loin (0.66g fat) is leaner among red meats [1][2].
Recent research on European brown hare (2025) confirms even leaner values in specific muscles: 0.61–0.91g fat per 100g with 22.01–23.76g protein. Cholesterol at 40–45mg per 100g is lower than most meats — chicken breast has 64mg, beef sirloin has 56mg [3].
Per 3 oz (85g): approximately 82 kcal, 18.2g protein, 0.9g fat. Per 6 oz (170g): 163 kcal, 36.4g protein, 1.9g fat. Hare's extremely low fat content comes from the animal's wild lifestyle — high physical activity and lean forage diet result in minimal intramuscular fat deposition.
Haunch vs. Saddle: Even the Fattiest Cut Stays Under 2.5g Fat
Hare cuts range from saddle/loin at 95 kcal (0.75g fat) to haunch/leg at 112 kcal (2.1g fat) — the haunch has 2.8x more fat than the saddle. However, even the fattiest hare cut (2.1g fat) has less fat than the leanest chicken breast (2.62g fat) [1][2].
Protein is highest in haunch at 23.3g per 100g — higher than chicken breast (22.5g) and beef sirloin lean (22.33g), comparable to turkey breast (23.7g). The saddle at 22.5g and shoulder at 22.0g are similarly protein-dense. Hare has among the highest protein concentrations of any raw meat [1][3].
For food journaling, hare cuts are relatively consistent — the difference between the leanest and fattiest cut is only 17 kcal and 1.35g fat. Using generic 'hare meat' entries introduces minimal error compared to using generic entries for beef (130+ kcal range) or pork (400+ kcal range).
Hare vs. Rabbit: How Wild Activity Changes the Nutrition
Hare (wild, Lepus europaeus) vs. domestic rabbit (Oryctolagus cuniculus): 96 vs. 136 kcal, 1.1g vs. 5.55g fat, 42 vs. 57mg cholesterol per 100g. Hare has 29% fewer calories, 80% less fat, and 26% less cholesterol than domestic rabbit — driven by wild physical activity vs. cage/hutch rearing [1][4].
Protein is comparable: hare 21.4g vs. rabbit 20.05g. But the protein-to-fat ratio differs substantially: hare has 19.5:1 protein-to-fat, rabbit has 3.6:1. For the same protein intake, hare delivers 5.4x less fat [1][4].
Minerals are similar: hare iron 0.8mg vs. rabbit 1.57mg — rabbit actually has more iron. Zinc is comparable (1.7mg vs. 1.57mg). Selenium in hare (10.0mcg) is lower than rabbit (15.2mcg). These mineral differences are within normal variation and don't strongly favor either species.
Hare Liver: 444% DV Vitamin A and 49% DV Iron per 100g
Hare liver is estimated at 136 kcal, 20.7g protein, 5.11g fat per 100g using domestic rabbit liver as a proxy (USDA FDC). Iron at 8.8mg (49% DV) is substantial. Vitamin A at ~4,000mcg (444% DV) exceeds the tolerable upper intake of 3,000mcg in a single 100g serving [4].
Hare liver likely differs from rabbit liver due to the animal's wild diet — consuming diverse wild plants, bark, and herbs rather than commercial feed. This may affect vitamin and mineral concentrations. The values presented are estimates; no peer-reviewed hare-specific organ meat analysis has been published [4].
For food journaling, hare liver should be logged separately from muscle meat. The estimated iron (8.8mg) is 11x higher than muscle meat iron (0.8mg), and the vitamin A concentration requires careful portion tracking.
Potassium, Phosphorus, and Magnesium: Hare's Mineral Profile
Hare muscle meat minerals per 100g: potassium 318mg (7% DV), phosphorus 210mg (17% DV), magnesium 26mg (6% DV), calcium 9.1mg, iron 0.8mg, zinc 1.7mg (15% DV), selenium 10.0mcg (18% DV). Potassium is higher than beef sirloin (311mg) and lamb leg (310mg) [1][2].
The mineral density of hare relative to its calorie content is notable: 3.3mg potassium per kcal — higher than beef (1.9mg/kcal), chicken breast (2.4mg/kcal), or pork loin (2.7mg/kcal). This makes hare one of the most mineral-efficient proteins by calorie [1][2].
Selenium at 10.0mcg per 100g is lower than most domestic meats — pork tenderloin has 30.8mcg, chicken breast has 27.6mcg, beef sirloin has 26.0mcg. Wild game tends to have lower selenium content than domesticated livestock fed selenium-supplemented diets.
Hare Nutrition: Cuts, Organs, and Comparisons (per 100g Raw)
| Nutrient | Hare Composite | Hare Haunch | Hare Saddle | Domestic Rabbit | Venison | Chicken Breast |
|---|---|---|---|---|---|---|
| Calories (kcal) | 96 | 112 | 95 | 136 | 120 | 120 |
| Protein (g) | 21.4 | 23.3 | 22.5 | 20.1 | 23.0 | 22.5 |
| Total Fat (g) | 1.1 | 2.1 | 0.75 | 5.55 | 2.4 | 2.6 |
| Cholesterol (mg) | 42 | 45 | 40 | 57 | 66 | 64 |
| Iron (mg) | 0.8 | 0.9 | 0.7 | 1.57 | 3.40 | 0.41 |
| Zinc (mg) | 1.7 | 1.8 | 1.6 | 1.57 | 2.09 | 0.68 |
| Potassium (mg) | 318 | 330 | 310 | 330 | 318 | 289 |
| Selenium (mcg) | 10.0 | 10.0 | 10.0 | 15.2 | 9.7 | 27.6 |
Practical Tips for Hare Meat
- 1
Hare composite has only 1.1g fat per 100g — leaner than domestic rabbit (5.55g), venison (2.42g), and chicken breast (2.62g). At 96 kcal, it's one of the lowest-calorie protein sources available. Wild physical activity keeps intramuscular fat minimal.
- 2
Hare haunch has 23.3g protein per 100g — among the highest of any raw meat. This exceeds chicken breast (22.5g) and beef sirloin lean (22.33g). The haunch is the most commonly served cut and also the most protein-dense.
- 3
Hare cholesterol (40–45mg/100g) is lower than most meats. Chicken breast has 64mg, beef sirloin has 56mg, domestic rabbit has 57mg. If cholesterol is your tracking metric, hare is one of the lowest-cholesterol meat options.
- 4
Hare selenium (10mcg/100g) is notably lower than domestic meats. Pork tenderloin has 30.8mcg, chicken breast has 27.6mcg. Wild animals don't consume selenium-supplemented feed. If selenium intake matters to your food journal, note this difference.
- 5
Hare organ meat data is estimated from domestic rabbit — values may differ in wild animals. Wild diets produce different nutrient accumulations in organs. Until hare-specific organ analyses are published, treat liver and heart values as approximations.
Frequently Asked Questions — Hare Meat
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What is the difference between hare and rabbit meat nutritionally?
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Important Notice
Hare muscle meat nutritional data is sourced from the Czech food composition database (Nutridatabaze.cz), Danish food database (Frida), and peer-reviewed research on Lepus europaeus. Organ meat values are estimated from domestic rabbit (USDA SR Legacy) and labeled accordingly. Hare is not covered in USDA FoodData Central as a distinct species from rabbit. Wild game nutrition varies with season, habitat, and individual animal condition. This calculator is for informational and nutrition journaling purposes only.
About the Author
Certified fitness professional and nutrition researcher with over 10 years of experience in the fitness and wellness industry. Founder of Food Nutrify, dedicated to making accurate, science-backed nutrition data accessible to everyone through free, easy-to-use calculators.
References & Sources
- [1] Czech food composition database (NutriDatabaze.cz) (2024). Hare, meat from the whole animal, raw; Hare, haunch, raw. Institute of Agricultural Economics and Information, Czech Republic.
- [2] Frida (Danish Food Composition Database) (2024). Harekød, uspec., råt (Hare, raw) — Food ID 773. Technical University of Denmark, National Food Institute.
- [3] Various authors (2025). Carcass characteristics, physicochemical properties, amino acid composition, and fatty acid profile of European brown hare (Lepus europaeus) meat. Journal of Food and Nutrition Research (potravinarstvo.com).
- [4] USDA FoodData Central (2024). Game meat, rabbit, wild, raw (FDC 174295); Rabbit liver (SR Legacy). U.S. Department of Agriculture, Agricultural Research Service.