Quail, meat only, raw
Whole food · Poultry Products
Photo: Wikipedia
Quail meat is a delicate, lean game bird, prized for its tender, fine-grained texture and a subtle, rich flavor that's often described as a more nuanced version of dark chicken meat. Nutritionally, it's a powerhouse of high-quality protein with a very low fat content, making it an excellent choice for a protein-focused diet.
Calorie split: 68% protein · 0% carbs · 32% fat
↓ Full nutrition💚 Why it's loved
People love quail for its elegant, gourmet appeal and its ability to absorb marinades and spices beautifully, offering a sophisticated alternative to chicken. Its small size also makes it perfect for impressive whole-bird presentations or quick-cooking dishes.
⚠️ Watch-outs & how to enjoy it better
Due to its small size, quail can be tedious to debone, which may deter some home cooks. Those watching their purine intake should be cautious, as organ meats and game birds can be higher in purines; pairing with plenty of vegetables and water can help manage this.
Key benefits
- Exceptionally high in protein per calorie
- Very low in fat, especially saturated fat
- Rich in B vitamins like B12 and niacin
- Good source of minerals like iron and selenium
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A single quail egg contains about the same amount of yolk as a chicken egg, just in a much smaller package, making them a concentrated source of nutrients and a popular garnish in fine dining.
Full nutrition (USDA data · scales with serving)
| Water | 70.0 g |
| Energy | 134 kcal |
| Energy | 561 kj |
| Protein | 21.8 g |
| Total lipid (fat) | 4.5 g |
| Ash | 1.3 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 13.0 mg |
| Iron, Fe | 4.5 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 307 mg |
| Potassium, K | 237 mg |
| Sodium, Na | 51.0 mg |
| Zinc, Zn | 2.7 mg |
| Copper, Cu | 0.59 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 17.4 ug |
| Vitamin C, total ascorbic acid | 7.2 mg |
| Thiamin | 0.28 mg |
| Riboflavin | 0.28 mg |
| Niacin | 8.2 mg |
| Pantothenic acid | 0.79 mg |
| Vitamin B-6 | 0.53 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Vitamin B-12 | 0.47 ug |
| Vitamin A, RAE | 17.0 ug |
| Retinol | 17.0 ug |
| Vitamin A, IU | 57.0 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.3 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.03 g |
| SFA 14:0 | 0.03 g |
| SFA 16:0 | 0.78 g |
| SFA 18:0 | 0.46 g |
| Fatty acids, total monounsaturated | 1.3 g |
| MUFA 16:1 | 0.24 g |
| MUFA 18:1 | 1.0 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.2 g |
| PUFA 18:2 | 0.93 g |
| PUFA 18:3 | 0.02 g |
| PUFA 20:4 | 0.12 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.02 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 70.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.34 g |
| Threonine | 1.1 g |
| Isoleucine | 1.2 g |
| Leucine | 1.9 g |
| Lysine | 1.9 g |
| Methionine | 0.69 g |
| Cystine | 0.38 g |
| Phenylalanine | 0.94 g |
| Tyrosine | 1.0 g |
| Valine | 1.2 g |
| Arginine | 1.4 g |
| Histidine | 0.82 g |
| Alanine | 1.3 g |
| Aspartic acid | 1.8 g |
| Glutamic acid | 2.8 g |
| Glycine | 1.4 g |
| Proline | 0.80 g |
| Serine | 1.1 g |
FAQ
How does quail taste compared to chicken?
Quail has a richer, slightly more complex flavor than chicken, often compared to a blend of dark chicken meat and a hint of game. Its texture is finer and more tender.
Is quail meat healthy?
Yes, it's very lean and high in protein, making it a nutritious choice. It's lower in fat than many other meats and provides important vitamins and minerals.
How do you cook quail?
Quail cooks very quickly due to its small size. Common methods include roasting, grilling, pan-searing, or braising. It's often served whole or halved.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.34 kcal/g · 65% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.22 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.