Rabbit
Nutrition Information
| Nutrient / Component | Per 100 g (Raw Lean Meat) | Per 100 g (Stewed / Roasted) | Per 3 oz Cooked (85 g) |
|---|---|---|---|
| Energy (Calories) | 136 kcal | 173.0 kcal | 147.1 kcal |
| Water | 73.0 g | 65.0 g | 55.3 g |
| Protein | 20.05 g | 29.08 g | 24.72 g |
| Total Fat | 5.55 g | 5.30 g | 4.51 g |
| — Monounsaturated Fat | 1.80 g | 1.72 g | 1.46 g |
| — Polyunsaturated Fat | 1.15 g | 1.10 g | 0.94 g |
| — Saturated Fat | 1.66 g | 1.58 g | 1.34 g |
| Cholesterol | 57 mg | 73.0 mg | 62.1 mg |
| Total Carbohydrates | 0.0 g | 0.0 g | 0.0 g |
| Dietary Fiber | 0.0 g | 0.0 g | 0.0 g |
| Total Sugars | 0.0 g | 0.0 g | 0.0 g |
| Potassium | 330 mg | 382.0 mg | 324.7 mg |
| Phosphorus | 213 mg | 260.0 mg | 221.0 mg |
| Sodium | 45 mg | 52.0 mg | 44.2 mg |
| Magnesium | 21 mg | 26.0 mg | 22.1 mg |
| Calcium | 13 mg | 17.0 mg | 14.5 mg |
| Iron (Heme Iron) | 1.57 mg | 2.27 mg | 1.93 mg |
| Zinc | 1.57 mg | 2.10 mg | 1.79 mg |
| Selenium | 24.0 µg | 38.5 µg | 32.7 µg |
| Copper | 0.120 mg | 0.160 mg | 0.136 mg |
| Vitamin B12 | 6.50 µg | 6.50 µg | 5.53 µg |
| Niacin (B3) | 6.84 mg | 7.65 mg | 6.50 mg |
| Vitamin B6 | 0.350 mg | 0.410 mg | 0.349 mg |
| Riboflavin (B2) | 0.160 mg | 0.210 mg | 0.179 mg |
| Thiamine (B1) | 0.080 mg | 0.090 mg | 0.077 mg |
| Pantothenic Acid (B5) | 0.640 mg | 0.760 mg | 0.646 mg |
| Folate (B9) | 8.0 µg | 9.0 µg | 7.7 µg |
| Choline | 82.0 mg | 96.0 mg | 81.6 mg |
Description
Domestic rabbit meat (Oryctolagus cuniculus), widely raised in European, Mediterranean, and Latin American cuisine, is widely recognized as one of the leanest, most digestible white meats in clinical and athletic nutrition. Characterized by fine-grained, pale muscle fibers with a delicate, mild poultry-like flavor, domesticated rabbit provides an exceptionally high protein density combined with an extremely low lipid and sodium footprint. When evaluating rabbit meat nutritional value per 100g (raw, lean composite cuts trimmed of external fat), it delivers approximately 136 calories, 20.1 grams of complete protein, and only 5.6 grams of total fat, making it an outstanding whole-food protein choice for body recomposition and cardiovascular health. Cooking concentrates amino acid density through moisture loss: 100g of roasted or stewed lean rabbit meat supplies roughly 173 calories and 29.1 grams of complete protein, while a standard dietary portion—commonly logged as a 3 oz cooked portion (approx. 85 grams)—provides 147 calories alongside 24.7 grams of high-biological-value protein.
Lean Lipid Partitioning, Low Cholesterol & Fatty Acid Balance
The lipid architecture of domestic rabbit meat provides a uniquely heart-healthy macronutrient profile:
Favorable Unsaturated Lipid Ratio: Over 60% of rabbit meat's total lipid fraction consists of unsaturated fats, featuring a balanced distribution of monounsaturated fatty acids (MUFAs)—predominantly oleic acid—and functional polyunsaturated fatty acids (PUFAs) like linoleic and alpha-linolenic acids.
Low Saturated Fat & Cholesterol: A 100g raw cut supplies less than 1.7 grams of saturated fat and roughly 57 mg of dietary cholesterol, which is lower than conventional cuts of beef, pork, and dark poultry.
High Protein-to-Calorie Ratio: Because skeletal rabbit muscle contains almost no intramuscular marbling, it supplies virtually pure dietary nitrogen, preventing caloric overflow during aggressive fat-loss protocols.
Protein Digestibility, Complete Amino Acids & Satiety Dynamics
Rabbit protein delivers a complete Protein Digestibility-Corrected Amino Acid Score (PDCAAS) of 1.00, indicating optimal bioavailability and comprehensive coverage across all nine essential amino acids (EAAs):
Leucine & mTORC1 Hypertrophy Trigger: Supplying over 1,650 mg of leucine per 100g raw (and over 2,000 mg in a 3 oz cooked serving), rabbit meat easily clears the leucine threshold required to activate the intracellular mTORC1 pathway, promoting efficient muscle protein synthesis (MPS).
High Gastrointestinal Digestibility: The fine myofibrillar structure and low collagen-to-elastin connective tissue ratios allow rabbit meat to be broken down and absorbed with minimal digestive strain, making it ideal for clinical convalescent diets and gut-sensitive individuals.
Gut Peptide Signaling: Lean animal protein stimulates the postprandial secretion of satiety peptides—predominantly peptide YY (PYY) and cholecystokinin (CCK)—while reducing circulating levels of the hunger hormone ghrelin.
Essential Micronutrients: Vitamin B12, Selenium, Phosphorus & Potassium
Rabbit meat provides a rich spectrum of vital metabolic cofactors and intracellular minerals:
Vitamin B12 (Cobalamin) Potency: Supplying 6.5 µg per 100g raw (and over 5.5 µg in a 3 oz cooked portion), a single serving delivers more than 230% of the recommended daily value (DV). Vitamin B12 is essential for cellular DNA replication, myelin sheath maintenance, and erythrocyte maturation.
Selenium & Cellular Protection: Delivering 38.5 µg of selenium per 100g cooked (approx. 32.7 µg in a 3 oz portion), it provides roughly 60% of the daily value to fuel antioxidant glutathione peroxidase enzymes and regulate thyroid metabolism.
Low Sodium with High Potassium: Naturally low in sodium (approx. 45 mg per 100g raw) and rich in potassium (approx. 330 mg), rabbit meat supports optimal cellular electrolyte balance and healthy blood pressure management.
Niacin (B3) & Pyridoxine (B6): Providing 6.5 mg of niacin and 0.35 mg of Vitamin B6 per cooked serving, rabbit meat supports cellular ATP production via mitochondrial respiration and enzymatic amino acid transamination.
