Quail, meat only, raw
FDC 172419quail (92 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 81 · +4 vs Poultry medianRaw quail meat scores 81 of 100, a Strong rating that places it 17th of 60 in the poultry category, in the same tier as the ostrich cuts nearby on the list. Protein supplies 44% DV and iron 25% DV, both solid marks for such a small bird.
Whole quail are typically roasted, grilled or spatchcocked given their size, often served one or two per portion alongside grains or root vegetables. A single bird (92 g) is a compact, bone-in serving, so the edible meat yield per quail ends up smaller than the raw weight alone suggests.
See how this score is calculated, build a plate around quail, meat only, 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 | 134 kcal | 7% |
| Total fat | 4.5 g | 6% |
| Saturated fat | 1.3 g | 7% |
| Cholesterol | 70 mg | 23% |
| Sodium | 51 mg | 2% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 22 g | 44% |
| Potassium | 237 mg | 5% |
| Calcium | 13 mg | 1% |
| Iron | 4.5 mg | 25% |
| Magnesium | 25 mg | 6% |
| Vitamin C | 7.2 mg | 8% |
| Vitamin A | 17 µg | 2% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 123 kcal | 6% |
| Total fat | 4.2 g | 5% |
| Saturated fat | 1.2 g | 6% |
| Cholesterol | 64 mg | 21% |
| Sodium | 47 mg | 2% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 20 g | 40% |
| Potassium | 218 mg | 5% |
| Calcium | 12 mg | 1% |
| Iron | 4.1 mg | 23% |
| Magnesium | 23 mg | 5% |
| Vitamin C | 6.6 mg | 7% |
| Vitamin A | 16 µg | 2% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 172419Original 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.
Ostrich, inside strip, rawDensity 81 vs 81Ostrich, tenderloin, rawDensity 81 vs 81Emu, top loin, cooked, broiledDensity 82 vs 81Original analysis by NutriVerdict
In the kitchen and how to use it
Quail is a small game bird with delicate, dark, close-grained meat and a mild flavor often described as a cross between chicken and duck. Whole quail are typically roasted, grilled or spatchcocked and cooked quickly at high heat since the birds are small and can dry out fast, and they're often served whole or halved as an elegant single-serving entree, sometimes wrapped in bacon or stuffed with rice or herbs. Boned quail meat can also be pan-seared or used in terrines and pates, and the small bones make it a common dish to eat with the fingers.
Fresh quail should be kept refrigerated and cooked within a couple of days, or frozen for longer storage. One quail-sized serving of raw meat comes to 134 calories, with 21.8 g of protein per 100 g, 44% DV, and 25% DV iron, making it a compact way to serve a protein-forward main course for a dinner party or a small plate that still delivers a meaningful iron contribution alongside its 4.53 g of fat and 51 mg of sodium per 100 g. A quick pan-sear finished in butter with fresh herbs suits the delicate meat better than long cooking, which can dry it out.
Frequently asked questions about quail, meat only
How many calories are in quail meat?
Raw quail meat has 134 calories per quail-sized serving (92 g), or roughly 134 calories per 100 g on this scale.
Is quail a good source of protein and iron?
Yes, raw quail meat provides 21.8 g of protein per 100 g (44% DV) and 25% DV iron.
How is quail typically cooked?
Whole quail are usually roasted or grilled quickly at high heat since the small birds dry out fast if overcooked.