Food guide

Quail

Small game birds, cooked whole; the USDA total-edible figure includes a little skin.

Meat & PoultryProtein-Rich

Quail, a nutrient-dense meat & poultry food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of quail, cooked for fair comparison. Typical serving: 100 g cooked — 227 kcal per 100 g serving.

Nutrition information for Quail
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	227 kcal	227 kcal	100 kcal
Protein	25.1 g	25.1 g	11.1 g
Carbohydrate	0 g	0 g	0 g
Fat	14.1 g	14.1 g	6.2 g
Fibre	0 g	0 g	0 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of quail, with a typical serving and FDA Daily Value for adults.

Micronutrients for Quail
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	70 µg	70 µg	8%
Vitamin C	2.3 mg	2.3 mg	3%
Vitamin D	0.2 µg	0.2 µg	1%
Vitamin E	0.7 mg	0.7 mg	5%
Vitamin K	4.2 µg	4.2 µg	4%
Thiamin	0.22 mg	0.22 mg	18%
Riboflavin	0.3 mg	0.3 mg	23%
Niacin	7.9 mg	7.9 mg	49%
Vitamin B6	0.62 mg	0.62 mg	36%
Folate	6 µg	6 µg	2%
Vitamin B12	0.36 µg	0.36 µg	15%
Choline	65.9 mg	65.9 mg	12%
Minerals
Calcium	15 mg	15 mg	1%
Iron	4.4 mg	4.4 mg	24%
Magnesium	22 mg	22 mg	5%
Phosphorus	279 mg	279 mg	22%
Potassium	216 mg	216 mg	5%
Sodium	52 mg	52 mg	2%
Zinc	3.1 mg	3.1 mg	28%
Selenium	21.8 µg	21.8 µg	40%
Copper	0.59 mg	0.59 mg	66%

Source: USDA FoodData Central — Quail, cooked, total edible

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat quail?

A concentrated protein food for the calories it costs.
Small game birds, cooked whole; the USDA total-edible figure includes a little skin.

How to include it

Cook to a safe temperature and serve with vegetables or a whole grain.
Typical pairing ideas: Grapes, Thyme, Polenta.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.