Poultry
cooked quail.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
227
PROTEIN
25.1g
CARBS
0g
FAT
14.1g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories227kcal—
Protein25.1g50%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat14.1g18%
Saturated fat4.0g20%
Cholesterol86mg29%
Water60g—
MINERALS
Sodium52mg2%
Potassium216mg5%
Calcium15mg1%
Iron4.4mg25%
Magnesium22mg5%
Phosphorus279mg22%
Zinc3.1mg28%
Copper0.59mg66%
Selenium21.8µg40%
VITAMINS
Vitamin A70µg8%
Vitamin C2.3mg3%
Vitamin D0.20µg1%
Vitamin E0.70mg5%
Vitamin K4.2µg4%
Thiamin (B1)0.22mg18%
Riboflavin (B2)0.30mg23%
Niacin (B3)7.9mg50%
Vitamin B60.62mg36%
Folate (B9)6.0µg2%
Vitamin B120.36µg15%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup150g
1 tablespoon9.4g
1 teaspoon3.1g
1 ml0.6g
1 liter625g
1 piece57g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality, complete protein essential for muscle growth and repair.
- ✓Rich in B vitamins, particularly Niacin (B3) for energy metabolism and Vitamin B6 for brain development and function.
- ✓Provides significant amounts of essential minerals like iron for oxygen transport, phosphorus for bone health, and zinc for immune support.
- ✓Leaner than many other types of poultry, making it a good option for a lower-fat, high-protein diet.
COOKING TIPS
In the kitchen.
- 1Quail is very lean and cooks quickly, so be careful not to overcook it. High-heat methods like grilling, roasting, or pan-searing are ideal to keep it moist.
- 2Due to its delicate, slightly gamey flavor, quail pairs well with herbs like thyme and rosemary, and fruits like grapes, figs, or citrus.
- 3Brining the quail for 30-60 minutes before cooking can significantly enhance its moisture and flavor.
- 4When roasting whole, stuff the cavity with aromatics like garlic, herbs, or a lemon wedge to infuse flavor from the inside out.
STORAGE
Keep it fresh.
- Store cooked quail in an airtight container in the refrigerator at or below 40°F (4°C) and consume within 3-4 days.
- For longer storage, freeze cooked quail in a freezer-safe bag or container for up to 3 months. Thaw in the refrigerator before reheating.
FAQ
Frequently asked questions.
Is cooked quail healthy?
Yes, cooked quail is a highly nutritious poultry option. It is an excellent source of high-quality protein, essential B vitamins for energy metabolism, and minerals like iron and zinc, which support immune function and bone health.
How much protein is in cooked quail?
Cooked quail is very protein-dense, providing approximately 25.1g of protein per 100g serving. This makes it an effective food for muscle growth, repair, and maintaining satiety throughout the day.
Is cooked quail keto-friendly?
Yes, cooked quail is ideal for a ketogenic or low-carb diet. It contains 0g of carbohydrates and provides a good balance of protein and fat (14.1g per 100g), helping you stay within your daily macros.
What does cooked quail taste like?
Quail has a delicate, slightly gamey flavor that is more pronounced than chicken but milder than most other game birds. The meat is tender and succulent, often described as having a rich, savory profile.
How long does cooked quail last in the refrigerator?
Cooked quail can be safely stored in an airtight container in the refrigerator for 3 to 4 days. For the best quality, ensure it is cooled completely before placing it in the fridge to prevent condensation.
Can you freeze cooked quail?
Yes, cooked quail freezes well for up to 3 months. To prevent freezer burn, wrap the meat tightly in plastic wrap or aluminum foil and place it inside a heavy-duty freezer bag or airtight container.
Is cooked quail leaner than other poultry?
Quail is considered a lean protein source, though it contains slightly more fat (14.1g) than a skinless chicken breast. However, it is significantly leaner than domestic duck or goose, making it a healthy alternative for those monitoring fat intake.
Is cooked quail gluten-free?
Naturally cooked quail is 100% gluten-free. However, if the quail was prepared with breading, flour-based gravies, or certain soy-based marinades, it may contain gluten, so always verify the preparation method.
What is the best way to reheat cooked quail?
Because quail is small and lean, it can dry out quickly when reheated. The best method is to warm it in an oven at 325°F (165°C) covered with foil and a tablespoon of broth or water to maintain moisture.
Does cooked quail provide iron?
Yes, cooked quail is a significant source of heme iron, which is the form of iron most easily absorbed by the body. This makes it a beneficial food for supporting healthy oxygen transport in the blood and preventing anemia.
