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High-protein, low-carb cooked rooster meat
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Cooked rooster meat (120 g) has 228 calories. That works out to 190 calories per 100 g. It contains 0 g of carbs, 34.8 g of protein, 9.6 g of fat and 0 g of fiber. Its 10.1 mg of B3 covers 63% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 120 g
228
KCAL / 120G
Carbs
0g
· 0% DV
Protein
34.8g
· 70% DV
Fat
9.6g
· 12% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 62% · Fat 38%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 228 kcal | |
| Total fat | 9.6 g | 12% |
| Saturated fat | 2.64 g | 13% |
| Trans fat | 0.1 g | |
| Sodium | 94 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 34.8 g | 70% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 228 kcal |
| 1 piece (small) | 80 g | 152 kcal |
| 3 ounce (medium) | 85 g | 162 kcal |
| 100 g | 100 g | 190 kcal |
| 1 cup (shredded) | 135 g | 257 kcal |
| 1 cup (diced) | 140 g | 266 kcal |
| 1 serving (medium) | 150 g | 285 kcal |
| 1 piece (large) | 180 g | 342 kcal |
| 1 serving (large) | 220 g | 418 kcal |
Calculated from 190 calories per 100 g.
Yes, cooked rooster meat is edible and can be served like other poultry. It is often firmer than chicken, so it works especially well when sliced thinly, shredded, or served with a moist sauce.
Cooked rooster meat has a savory poultry flavor, often stronger and more pronounced than ordinary chicken. Its texture can be chewier, particularly when the bird was older or the meat was cooked quickly.
Cooked rooster meat can be tough because mature roosters have well-used muscles and firmer connective tissue. Cooking it at high heat for too long can also dry it out and make it harder to chew.
Cook rooster meat gently with moisture, such as by braising it covered in broth or simmering it in a stew. Slow cooking helps soften the firm muscle fibers; avoid relying on a quick, dry cooking method.
Yes, cooked rooster meat can replace cooked chicken in soups, casseroles, and sandwiches. Because it is usually firmer and more robust in flavor, shred or slice it and add enough broth or sauce to keep the dish moist.
Yes, cooked rooster meat and its bones can be simmered to make a flavorful broth. Keep the simmer gentle, then strain the broth; the meat may become quite soft, so add it back to a dish near the end.
Color alone cannot reliably show whether cooked rooster meat is safe. Check that it was thoroughly cooked using a food thermometer, and do not eat it if it was left unrefrigerated for too long or smells spoiled.
Keep cooked rooster meat in a covered container in the refrigerator and use it within a few days. Refrigerate it promptly after serving, rather than leaving it out, and discard it if it develops an unusual smell or texture.
Yes, cooked rooster meat freezes well when packed in an airtight container or freezer bag. Freeze it in meal-sized portions, thaw it in the refrigerator, and reheat only the portion you plan to eat.
Reheat cooked rooster meat gently with a splash of broth, water, or sauce and keep it covered. Stop as soon as it is heated through; prolonged heating can make its naturally firm texture drier and chewier.
Vitamins
B3
10.08mg · 63% DV
B6
0.6mg · 35% DV
B5
1.32mg · 26% DV
Biotin
7.2µg · 24% DV
Minerals
Selenium
29µg · 53% DV
Phosphorus
264mg · 38% DV
Zinc
2.52mg · 23% DV
Iron
1.68mg · 9% DV
Potassium ⭐
306mg · 9% DV
Sodium
94mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 228 calories in 1 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Cooked rooster meat comes from a mature male chicken. Its texture is usually firmer than that of young chicken, so it is often simmered or braised until tender. Rooster is less common than chicken in many English-speaking markets, but it features in traditional country cooking; the classic French dish coq au vin is one well-known example. The meat is served in stews, with its cooking broth, or alongside rice and vegetables.
It is naturally high in protein and contains no carbohydrates. For a lighter plate, trim away excess fat and pair it with vegetables rather than a rich sauce.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
2.64g
MONOUNSATURATED
3.72g
POLYUNSATURATED
1.68g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.