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Planning Retirement Online

Food of the month - Pheasant

October 2014

This month we are looking at pheasants

cooked pheasant

At this time of year, as we drive along country roads, we may well come across pheasants skimming over the hedgerows or climbing fast up into the grassy banks.

You can't help but notice them, especially the male birds with their fabulous rich chestnut, golden brown and black markings and their dark green head and red face wattle. They really are very pretty birds.

Previous Health Foods of the Month...

Pumpkin

Scallops

Gooseberries


 

Diet & Supplements Index

Waitrose Recipes

They fly fairly slowly which is one of the reasons why they are popular with shooters and today of course they are bred in significant numbers to offer good sport and also a tasty food. The official "pheasant shooting" season started on October 1st and households across the land will now be looking at including pheasant in their menus.

But it is not just their flavour which make pheasants increasingly popular. Pheasants are full of protein and also contain lots of other good nutrients. They provide iron and zinc, contain significant levels of B vitamins and also good levels of potassium, an important mineral which works with calcium to help bone strength and promote efficient metabolism. They also contain selenium which helps to boost your immune system.

The fat content is interesting. While less than an equal size of beef, an average portion of roasted pheasant will provide around one quarter of the guideline intake of saturated fat for women. It does also contain monousaturated fat and polyunsaturated fat.

In an analysis provided by the game to eat website (visit www.gametoeat.co.uk ) the following graph provides clear indications of the nutritional properties of pheasant against beef and chicken:

 

Pheasant

Beef

Chicken

Energy (kcal/100g)

119

191

105

Energy (kJ/100g)

505

800

443

Protein (g/100g)

27.1

23.1

20.1

Fat (g/100g)

1.2

11

1.5

Cholesterol (mg/100g)

66

99

90

Saturated fatty acids (g/100g)

0.39

4.39

0.5

MUFA (g/100g)

0.54

5.31

0.58

PUFA (g/100g)

0.21

0.81

0.35

Vit B1 (mg/100g)

0.023

0.039

0.15

Vit B2 (mg/100g)

0.019

0.033

0.012

Vit B3 (mg/100g)

3.77

9.34

6.3

Vit B6 (mg/100g)

0.061

0.074

0.11

Vit B12 (ug/100g)

 

0.34

 

Iron (mg/100g)

1

1.4

0.2

Sodium (mg/100g)

40

49

37

Zinc (mg/100g)

0.8

3.5

0.5

Selenium (mg/kg)

0.37

0.04

0.1

Ash (g/100g)

1.2

1

1.2

Total solids (g/100g)

28.8

34.7

25.5


Overall it looks like meat from pheasants is a really good addition to our diet.

 

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