Quail, meat and skin, raw
FDC 172418quail (109 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 64 · -13 vs Poultry medianQuail meat with skin scores 64 of 100, a Good rating, though it ranks 43rd of 60 poultry entries, below the category median of 77. It delivers an excellent 39% DV of protein and 22% DV of iron per 100 g, even with fat as the leading macronutrient once the skin is left on.
Whole quail are typically roasted or grilled and served one or two per person, given their small size; a whole raw bird weighs about 109 g. No limit is flagged for this entry, though its below-median ranking means a food like raw stewing chicken scores meaningfully higher for anyone comparing poultry options by nutrient density.
See how this score is calculated, build a plate around quail, meat and skin, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 192 kcal | 10% |
| Total fat | 12 g | 15% |
| Saturated fat | 3.4 g | 17% |
| Cholesterol | 76 mg | 25% |
| Sodium | 53 mg | 2% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 20 g | 39% |
| Potassium | 216 mg | 5% |
| Calcium | 13 mg | 1% |
| Iron | 4 mg | 22% |
| Magnesium | 23 mg | 5% |
| Vitamin C | 6.1 mg | 7% |
| Vitamin A | 73 µg | 8% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 209 kcal | 10% |
| Total fat | 13 g | 17% |
| Saturated fat | 3.7 g | 18% |
| Cholesterol | 83 mg | 28% |
| Sodium | 58 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 21 g | 43% |
| Potassium | 235 mg | 5% |
| Calcium | 14 mg | 1% |
| Iron | 4.3 mg | 24% |
| Magnesium | 25 mg | 6% |
| Vitamin C | 6.6 mg | 7% |
| Vitamin A | 80 µg | 9% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 172418Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the poultry median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Dove, cooked (includes squab)Density 65 vs 64Chicken, stewing, meat only, rawDensity 66 vs 64Turkey, all classes, heart, rawDensity 71 vs 64Original analysis by NutriVerdict
In the kitchen and how to use it
Quail is a small game bird, and because each bird is only a few ounces of meat, it is almost always cooked and served whole per person rather than portioned into cuts. Common preparations include roasting, grilling, or spatchcocking the bird flat for faster, more even cooking, and it is popular in French bistro cooking as well as in Chinese and Middle Eastern cuisines, often marinated or glazed before cooking. Its mild, slightly gamey dark meat pairs well with fruit such as grapes or figs, along with herbs like thyme and rosemary, and it cooks quickly given the bird's small size, so it is easy to overcook if left on the heat too long.
Like other fresh poultry, quail should be kept refrigerated and cooked within a day or two of purchase, or frozen if it will not be used soon. A whole quail (109 grams) comes to about 209 calories, and per 100 grams raw quail with skin provides 39% of the Daily Value for protein and 22% for iron, making it a compact, protein-dense option for a small plate. Its sodium content, 53 milligrams per 100 grams, is modest, so a marinade or sauce can be seasoned to taste without the bird itself contributing much sodium.
Frequently asked questions about quail, meat and skin
How many calories are in a quail?
A whole 109-gram quail has about 209 calories, based on 192 calories per 100 grams raw.
Is quail a good source of protein?
Yes, raw quail meat and skin provides 39% of the Daily Value for protein per 100 grams.
How is quail typically cooked?
It is usually roasted, grilled, or spatchcocked whole, cooked quickly since the small bird can overcook fast.