Quail is a small game bird increasingly gaining attention as a specialty food source in culinary circles. Due to its lean profile and rich flavor, it offers an alternative to more common poultry options. This bird belongs to the pheasant family and is now widely available from farm-raised sources. Analyzing the nutritional components of quail meat helps determine if it is a healthy addition to a regular diet.
Protein, Calories, and Fat Content
Quail meat offers a dense concentration of high-quality protein, providing all the essential amino acids the human body requires. A standard 3.5-ounce (100-gram) serving of raw quail provides approximately 20 to 22 grams of protein. This high protein content is beneficial for muscle maintenance and promoting satiety.
The caloric density of quail is relatively moderate, with a 3.5-ounce portion containing around 134 calories. The calorie count increases significantly when the skin is included, potentially reaching over 200 calories per 100 grams due to higher fat content. Preparation methods and whether the skin is consumed play a role in the overall macro profile.
Quail is a lean meat, with a 3.5-ounce serving containing about 4.5 grams of total fat, including 1.2 to 1.3 grams of saturated fat. The fat present contains monounsaturated fatty acids like oleic acid. Cholesterol levels are moderate, typically 64 to 70 milligrams per 100 grams for meat without skin, comparable to other poultry options.
Key Vitamin and Mineral Contributions
Quail meat is rich in B vitamins, which are necessary for converting food into energy. A 100-gram serving supplies a significant portion of the Daily Value for Niacin (Vitamin B3), important for cell signaling and DNA repair.
Quail also provides notable amounts of Vitamin B6 and Vitamin B12. Both are involved in nerve function and the formation of red blood cells. Vitamin B12 is crucial for neurological health, while Vitamin B6 contributes to amino acid metabolism. The meat further contains Thiamin (B1) and Riboflavin (B2).
Quail meat is an excellent source of iron, providing a substantial percentage of the recommended daily intake per 100 grams. Iron is necessary for hemoglobin production, which transports oxygen throughout the body. The meat is also a good source of phosphorus, copper, and zinc, which support bone strength, kidney function, immune, and antioxidant systems.
Dietary Context and Preparation Safety
Incorporating quail into a regular diet requires attention to certain dietary restrictions. Quail is categorized as a game meat, which is high in purines. Since the body breaks down purines into uric acid, individuals managing gout or hyperuricemia should consume quail in moderation.
The sodium content of raw quail meat is naturally low, around 50 milligrams per 100 grams. However, the final sodium level depends on preparation methods, such as brining, seasoning, or marinating. Consumers concerned about sodium should be mindful of these added ingredients, which are often used to keep the lean meat moist during cooking.
Food safety is paramount when preparing quail. To minimize the risk of foodborne illness, cook all poultry to an internal temperature of 165°F (74°C). Use a calibrated food thermometer to confirm this temperature is reached in the thickest part of the meat. Quail should also be handled carefully to prevent cross-contamination with ready-to-eat foods.
How Quail Stacks Up Against Chicken
Compared to common poultry like chicken breast, quail meat offers a distinct nutritional profile, especially concerning micronutrients. Quail is richer in iron and copper, providing a higher percentage of the Daily Value for these trace minerals than chicken. This makes quail a superior option for boosting iron intake.
Quail also contains higher concentrations of several B vitamins, including Thiamin (B1), Riboflavin (B2), B6, and B12. These vitamins support the nervous system and metabolic health. Conversely, chicken breast often provides more Niacin (Vitamin B3) and less saturated fat, especially if the quail is prepared with the skin on.
In terms of macronutrients, quail meat has a similar protein density to chicken breast, delivering a high amount of protein per calorie. The cholesterol content is also roughly equivalent. The choice between quail and chicken often depends on preference for quail’s mineral-rich profile and game flavor, or chicken’s lower saturated fat content and broader availability.