💎 Key Nutrients
What Is Quail, Meat Only, Raw? Origin and Varieties
Quail meat comes from the small game bird quail, most commonly the Japanese quail (Coturnix coturnix japonica) or the common/quail species used in commercial meat production. These birds have been domesticated for centuries in Asia and Europe, prized both for their tender meat and prolific egg laying. Cultures such as French haute cuisine and certain Asian cuisines historically valued quail for its delicate flavor and quick cooking time. Game birds like quail have leaner, firmer musculature than larger poultry, because of their active lifestyle and smaller body size. Quail meat sold in markets today is typically sourced from farmed populations raised on diets of grains, seeds, and legumes, which promote a leaner muscle composition. While often sold whole, quail can also be portioned into breast, leg, or thigh cuts, with each providing high protein relative to calorie content. Compared to more commonly consumed poultry, quail meat stands out for its deep iron content and B‑vitamin profile. (My Food Data)(My Food Data
Nutrition Profile: A Detailed Breakdown
The nutrition profile of raw quail meat reveals a compelling nutrient density for its size. A single quail (≈92 g) provides about 123 calories, contributed predominantly by protein (≈20 g) and a modest amount of fat (≈4.2 g), with no carbohydrates — making it a zero‑carb protein source excellent for low‑carb or ketogenic eating patterns. The lean protein content helps support muscle protein synthesis while providing essential amino acids in high concentrations relative to many red meats. Micronutrient analysis shows particularly high iron levels (~4.1 mg) per serving, which supplies a large fraction of the recommended daily value for iron — critical for oxygen transport and energy metabolism. In addition, quail meat supplies vital B‑vitamins including niacin (≈7.5 mg), vitamin B6 (~0.49 mg), and B12 (~0.43 mcg), which play significant roles in energy production and nervous system health. The potassium content (~218 mg) supports electrolyte balance and muscular function, while trace minerals like zinc and selenium are present in amounts contributing to immune and antioxidant defenses. Comparisons with chicken show that quail often provides similar or higher micronutrient densities, especially for iron and zinc, though total fat content can vary depending on rearing conditions and whether skin is included during cooking. (My Food Data)(My Food Data
Evidence-Based Health Benefits
Research suggests several health benefits associated with quail meat consumption. Because of its high protein and essential amino acid composition, quail can support weight maintenance and lean muscle retention when included in a balanced diet. The fatty acid profile — notably oleic and linoleic acids — has been associated in some animal studies with reduced markers of cardiovascular risk, although rigorous human trials are lacking. Some literature reviews and comparative analyses indicate that quail meat’s fatty acid composition (higher oleic acid relative to saturated fats) could theoretically support a heart‑healthy eating pattern, similar to other lean poultry sources known to be part of dietary recommendations for cardiovascular health. Additionally, the high iron content supports oxygen transport and may help prevent or correct iron deficiency anemia, particularly in populations with increased iron needs. Beyond macros, quail meat’s rich B‑vitamin profile supports cellular energy metabolism, neurological function, and red blood cell formation. While substantial clinical trials in humans specifically on quail meat are limited, traditional use and animal research underscore quail’s nutrient‑rich profile as a component of nutrient‑dense diets globally. (My Food Data
Potential Risks and Who Should Be Careful
While quail meat is generally safe when cooked properly, certain potential risks and considerations are noteworthy. As a raw poultry product, quail poses similar microbial hazards as other poultry — including Salmonella and Campylobacter — and must be handled and cooked thoroughly to an internal temperature of 74°C (165°F) to ensure food safety. Consumers should also be aware of coturnism, a rare condition historically linked to consuming quail that have fed on certain poisonous plants; though uncommon, it highlights the importance of sourcing quail from reputable producers rather than wild game. Additionally, people with specific dietary restrictions related to purine intake or iron overload disorders (like hemochromatosis) may need to moderate consumption due to quail’s high iron content. Those with poultry allergies should avoid quail meat just as they would other poultry proteins, and individuals on sodium‑restricted diets should consider that poultry meat, while relatively low in sodium, can contribute to overall sodium intake depending on preparation methods. (My Food Data
How to Select, Store, and Prepare Quail, Meat Only, Raw
Selecting high‑quality quail begins at the market: look for birds with firm, moist flesh free of off‑odors, and avoid meat that appears slimy or discolored. Because quail are smaller birds, they cook quickly; handling should be gentle to avoid bruising the delicate meat. Store raw quail in the refrigerator at ≤4°C (≤39°F) and use it within 1–2 days, as poultry is highly perishable due to its high moisture and protein content. If not cooking soon after purchase, freeze quail at 0°F (−18°C) for up to 6 months for best quality. Always thaw frozen quail in the refrigerator or in a sealed bag in cold water, never at room temperature. For food safety, keep raw quail separate from other foods, wash utensils and surfaces that contacted raw meat, and cook thoroughly to the safe internal temperature indicated above. These steps align broadly with USDA and FDA recommendations for poultry handling and storage to minimize foodborne illness. (My Food Data
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Best Ways to Eat Quail, Meat Only, Raw
Once cooked, quail delivers rich savory flavor that pairs well with bright, acidic, and herbaceous ingredients. Grill or roast whole quail with citrus and rosemary to balance the rich, gamey taste, or poach breasts gently for salads and sandwiches. Because of its lean profile, moist cooking methods like braising or baking with a light marinade help prevent dryness. Pair quail meat with vegetables high in vitamin C (such as bell peppers or citrus segments) to enhance iron absorption from the meal. Quail also adapts well to global cuisines: saffron‑infused rice pilafs, Mediterranean herb blends, or Asian stir‑fries benefit from quail’s distinct profile. For best nutrition preservation, avoid deep‑frying, which increases added fats and decompresses delicate flavors; instead choose dry heat or gentle moist heat methods. Quail’s flavor complexity and tender texture reward careful cooking — quick searing followed by finishing in a low oven yields juicy, nutrient‑rich meat. (Fossil Farms
Nutrient Absorption: What Helps and Hinders
Pairing quail meat with vitamin C–rich foods like tomatoes, peppers, or citrus enhances non‑heme iron absorption, which is beneficial given quail’s high iron content. On the other hand, tea and coffee contain polyphenols that can inhibit iron absorption if consumed in large amounts with meals. Additionally, calcium and iron compete for absorption; high‑calcium foods eaten simultaneously may slightly reduce iron uptake. For optimal macronutrient digestion, combining quail with complex carbohydrates and fiber (such as quinoa or roasted root vegetables) helps modulate blood sugar and prolong satiety, while healthy fats can support fat‑soluble vitamin uptake. (Food Struct
Quail, Meat Only, Raw for Specific Diets
Quail fits well in many eating patterns: ketogenic and low‑carb diets benefit from its zero carbohydrate and high protein nature, while paleo and whole30 plans welcome it as an unprocessed animal protein. Diabetics may enjoy quail as a lean, low‑glycemic protein choice, with careful attention to cooking methods and accompanying foods. However, because quail is an animal protein, it is not compatible with vegan or strict vegetarian diets. In heart‑healthy plans focused on reducing saturated fat, quail can be consumed in moderation and prepared without added saturated fats to keep overall fat profiles favorable. Individuals with specific sodium restrictions should avoid high‑sodium seasonings or brining to maintain quail’s naturally lower sodium content. (My Food Data)(My Food Data
❤️ Health Benefits
Supports Lean Muscle Growth
High‑quality animal protein provides all essential amino acids necessary for muscle protein synthesis.
Evidence: moderatePromotes Iron Status
Rich heme iron content improves oxygen transport and red blood cell production.
Evidence: moderateSupports Metabolic Health
B vitamins like niacin and B6 aid in energy metabolism and nervous system function.
Evidence: moderate⚖️ Comparisons
Vs. Chicken Breast
Quail delivers similar protein with often higher iron and micronutrient density per 100 g compared to skinless chicken breast.
Vs. Turkey Meat
Turkey offers slightly lower fat and larger portion sizes, but quail may offer more iron and B vitamins per gram.
Vs. Duck Meat
Duck is richer in flavor and fat; quail is leaner and lower in calories.
🧊 Storage Guide
❄️
Fridge
1–2 days for raw quail
🧊
Freezer
Up to 6 months
⚠️ Signs of
Spoilage:
- smell: sour or rotten odor
- visual: discoloration, slimy surface
- texture: sticky or tacky feel
- when to discard: any foul odor or sliminess
👥 Special Considerations
elderly
Why: Helps prevent muscle loss.
Recommendation: Good source of easily digestible protein
athletes
Why: Supports muscle repair.
Recommendation: Excellent post‑workout protein
children
Why: High protein supports growth.
Recommendation: Suitable in moderation
pregnancy
Why: Provides iron and protein, important during pregnancy.
Recommendation: Include well‑cooked quail in balanced diet
breastfeeding
Why: Supports maternal nutrient needs.
Recommendation: Safe when prepared properly
🔬 Detailed Nutrition Profile (USDA)
Common Portions
1.00 unit (yield from 1 lb ready-to cook quail)
(342.00g)
1.00 quail
(92.00g)
1.00 unit (yield from 1 lb ready-to cook quail)
(342.00g)
1.00 quail
(92.00g)
| Nutrient | Amount | Unit |
|---|---|---|
| Water | 70.0300 | g |
| Energy | 134.0000 | kcal |
| Energy | 561.0000 | kJ |
| Protein | 21.7600 | g |
| Total lipid (fat) | 4.5300 | g |
| Ash | 1.3200 | g |
| Carbohydrate, by difference | 0.0000 | g |
| Fiber, total dietary | 0.0000 | g |
| Calcium, Ca | 13.0000 | mg |
| Iron, Fe | 4.5100 | mg |
| Magnesium, Mg | 25.0000 | mg |
| Phosphorus, P | 307.0000 | mg |
| Potassium, K | 237.0000 | mg |
| Sodium, Na | 51.0000 | mg |
| Zinc, Zn | 2.7000 | mg |
| Copper, Cu | 0.5940 | mg |
| Manganese, Mn | 0.0190 | mg |
| Selenium, Se | 17.4000 | µg |
| Vitamin C, total ascorbic acid | 7.2000 | mg |
| Thiamin | 0.2830 | mg |
| Riboflavin | 0.2850 | mg |
| Niacin | 8.2000 | mg |
| Pantothenic acid | 0.7870 | mg |
| Vitamin B-6 | 0.5300 | mg |
| Folate, total | 7.0000 | µg |
| Folic acid | 0.0000 | µg |
| Folate, food | 7.0000 | µg |
| Folate, DFE | 7.0000 | µg |
| Vitamin B-12 | 0.4700 | µg |
| Vitamin A, RAE | 17.0000 | µg |
| Retinol | 17.0000 | µg |
| Vitamin A, IU | 57.0000 | IU |
| Fatty acids, total saturated | 1.3200 | g |
| SFA 10:0 | 0.0000 | g |
| SFA 12:0 | 0.0300 | g |
| SFA 14:0 | 0.0300 | g |
| SFA 16:0 | 0.7800 | g |
| SFA 18:0 | 0.4600 | g |
| Fatty acids, total monounsaturated | 1.2800 | g |
| MUFA 16:1 | 0.2400 | g |
| MUFA 18:1 | 1.0200 | g |
| MUFA 20:1 | 0.0100 | g |
| MUFA 22:1 | 0.0000 | g |
| Fatty acids, total polyunsaturated | 1.1700 | g |
| PUFA 18:2 | 0.9300 | g |
| PUFA 18:3 | 0.0200 | g |
| PUFA 20:4 | 0.1200 | g |
| PUFA 20:5 n-3 (EPA) | 0.0100 | g |
| PUFA 22:5 n-3 (DPA) | 0.0200 | g |
| PUFA 22:6 n-3 (DHA) | 0.0000 | g |
| Cholesterol | 70.0000 | mg |
| Tryptophan | 0.3410 | g |
| Threonine | 1.0900 | g |
| Isoleucine | 1.1870 | g |
| Leucine | 1.8660 | g |
| Lysine | 1.9050 | g |
| Methionine | 0.6890 | g |
| Cystine | 0.3800 | g |
| Phenylalanine | 0.9440 | g |
| Tyrosine | 1.0100 | g |
| Valine | 1.1800 | g |
| Arginine | 1.3790 | g |
| Histidine | 0.8250 | g |
| Alanine | 1.3410 | g |
| Aspartic acid | 1.8140 | g |
| Glutamic acid | 2.8200 | g |
| Glycine | 1.4420 | g |
| Proline | 0.7970 | g |
| Serine | 1.0620 | g |
Source: USDA FoodData Central (FDC ID: 172419)
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