Rabbit Nutrition

Full Nutritional Breakdown (Per 100g Cooked Rabbit Meat)

Calories: 173
Protein: 33g
Total Fat: 3.5g
Saturated Fat: 1.1g
Carbohydrates: 0g
Cholesterol: 82mg
Iron: 2.2mg
Zinc: 2.4mg
Magnesium: 29mg
Phosphorus: 264mg
Potassium: 383mg
Selenium: 34mcg
Vitamin B12: 10mcg
Niacin (B3): 10.1mg
Riboflavin (B2): 1.2mg
Thiamin (B1): 0.4mg

This nutritional snapshot shows how rabbit meat is not only an excellent protein source but also rich in critical micronutrients like B vitamins, iron, and selenium that fuel essential biological functions.

Micronutrient Highlights: Iron, B12, and Potassium Power

One of the most important micronutrients found in rabbit meat is vitamin B12, with just one serving offering well over 100% of the recommended daily intake. B12 supports red blood cell formation, neurological health, and energy metabolism.  For those experiencing fatigue or brain fog, incorporating B12-rich meats like rabbit can make a measurable difference.

Iron in rabbit is present as heme iron, which is more easily absorbed than non-heme (plant-based) sources.  Iron helps carry oxygen in the blood, boosts stamina, and prevents anemia.  This is especially important for menstruating women, athletes, and growing teens.

Potassium is another standout. It helps balance fluids, supports heart health, and regulates nerve signals and muscle contractions.  If you’re eating high-protein meals or training frequently, potassium helps keep your muscles functioning and your recovery on track.

Health Benefits: A Heart-Smart, Brain-Boosting Choice

Rabbit meat supports multiple dimensions of wellness.  First, its low fat and high protein content promote lean muscle growth, weight management, and metabolic health.  Unlike fattier cuts of red meat, rabbit contains very little saturated fat and no sugar or carbs, making it a heart-friendly option that won’t spike your blood lipids.  Its rich supply of B vitamins contributes to improved mood, mental clarity, and nervous system health. If you struggle with stress, energy dips, or difficulty concentrating, adding rabbit to your diet could provide nutritional support for your nervous system.  Iron and zinc in rabbit meat support immunity, wound healing, and hormonal health. These minerals work synergistically to keep your metabolism humming, your skin glowing, and your immune defenses high.  Rabbit meat is also easy to digest—gentler than beef or pork—and less inflammatory than processed meats. This makes it ideal for people with sensitive stomachs or those recovering from illness.

Optimal Daily Intake: Who Should Eat It—and How Often?

For most adults, one 100-gram serving of rabbit meat a few times per week is a great way to diversify your protein sources and get essential nutrients.  Because rabbit is so lean, it’s perfect for those needing to increase protein without increasing cholesterol or saturated fat—ideal for heart-conscious eaters, weight-loss clients, and endurance athletes.  People on iron-restricted or high-protein diets (like post-surgical patients) should consult with a healthcare provider, but most healthy adults can safely enjoy rabbit regularly. It’s especially helpful for those on low-carb or keto-style diets who want to avoid the pitfalls of processed meats.

Everyday Success Stories: Real-Life Rabbit Fans

Marco, a chef turned triathlete, swears by rabbit for muscle maintenance.  “It’s my go-to after long training days.  It’s clean, filling, and never makes me feel sluggish. Plus, it’s super versatile in the kitchen.”

Janelle, a nutritionist and new mom, recommends rabbit to clients recovering from childbirth.  “It’s iron-rich and easy to digest, which is exactly what new moms need.  I tell them to roast it with rosemary and lemon—it’s comforting and nourishing.”

Paul, a retiree managing high cholesterol, replaced beef burgers with ground rabbit patties.  “It’s lean, tasty, and I don’t miss beef at all. My doctor gave me the thumbs-up after my last labs.”

Fitness and Recovery: A Clean Fuel for Performance

Rabbit meat fits perfectly into any athletic or active lifestyle.  It’s packed with high-quality protein, which helps rebuild muscles after strength training, HIIT sessions, or endurance sports.  The high B12 and iron content enhances energy metabolism and stamina, helping you feel more energized and resilient before, during, and after workouts.  Because it’s naturally low in sodium and saturated fat, rabbit supports cardiovascular performance without the water retention or heaviness that can come from fattier meats.  If you’re looking for lean fuel that won’t weigh you down but still helps you perform at your peak, rabbit deserves a regular spot on your plate.  For pre-workout meals, pair rabbit with roasted sweet potatoes or brown rice. For post-workout, serve it alongside quinoa and a vitamin C-rich veggie to boost iron absorption.

Creative Ways to Prepare and Enjoy Rabbit

Rabbit can be cooked in countless ways—braised, roasted, grilled, or slow-cooked—and its mild flavor allows it to absorb whatever seasoning you throw at it. For a warming meal, try rabbit stew with carrots, thyme, and onions. Want something lighter? Bake rabbit tenderloin with lemon, garlic, and fresh herbs for a Mediterranean feel.  For something more adventurous, use ground rabbit to make tacos with cumin and chili powder, or shape it into meatballs with fresh parsley and parmesan.  It also works well in curries, stir-fries, or even grilled on skewers for a high-protein kebab.  Want to go sweet and savory? Glaze it with honey mustard or apple cider vinegar and roast with pears or butternut squash. Rabbit’s tenderness makes it ideal for slow braises and one-pot meals, especially in colder months.

Freshness and Preparation Tips That Enhance Nutrition

Like all meats, freshness matters.  Look for pasture-raised or farmed rabbit from a trusted butcher or specialty grocer.  The meat should be pale pink, moist but not sticky, and have a clean smell.  Avoid meat with a gray tinge or overly strong odor.  Cooking technique also plays a role in nutrient retention. Slow-cooking or braising helps maintain moisture and mineral content, especially for dishes that include the bone.  Avoid overcooking or high-heat charring, which can degrade sensitive B vitamins.  If freezing, wrap rabbit tightly to prevent freezer burn. Thaw in the fridge—not on the counter—for best texture and safety.

Cautions and Sensitivities to Consider

Rabbit meat is generally well tolerated, but it does have a few considerations.  The biggest caution is known as “rabbit starvation” or protein poisoning. This only occurs in extreme circumstances where someone eats extremely lean meats (like rabbit) as their sole source of calories without fat or carbs.  As long as rabbit is part of a balanced diet with vegetables, grains, or healthy fats, this isn’t a concern.  Some people may be allergic to rabbit, though this is very rare. Those with severe food allergies or histamine intolerance should try a small amount first or consult with a professional.  Finally, sustainability matters.  Make sure your rabbit is sourced from ethical farms or local producers who prioritize humane treatment and environmental responsibility.

Why Rabbit Deserves a Spot in Your Weekly Meal Plan

Rabbit meat is the definition of functional food—clean, lean, and packed with nutrients that support everything from your heart to your hormones.  It’s high in protein but low in fat, rich in iron and B vitamins, and surprisingly easy to prepare. In a world where convenience foods and ultra-processed meats dominate the menu, rabbit offers a refreshing return to real, wholesome nourishment.  Whether you’re training hard, recovering from illness, watching your weight, or just looking to eat more intentionally, rabbit meat delivers results you can feel.  It’s one of the rare foods that checks nearly every box: nutrient density, digestibility, versatility, and flavor.  So next time you’re shopping for proteins, go beyond the basics and give rabbit a try. You may just discover your new favorite healthy habit hiding in plain sight.