Calories in Quail: Nutritional facts for Quail Types

A 100g (3.5 oz) serving of raw quail meat (meat only) contains 134 calories. A 100g (3.5 oz) serving of cooked, roasted quail meat (with skin) provides 227 calories. A 100g (3.5 oz) serving of raw quail eggs has 158 calories.

A single raw or hard-boiled quail egg (weighing 9g, 0.32 oz) contains 14 calories.

One kilogram (1000g, 35.27 oz) of raw quail meat (meat only) contains 1340 calories. One kilogram (1000g, 35.27 oz) of cooked, roasted quail meat (with skin) provides 2270 calories. One kilogram of raw quail eggs contains 1580 calories.

The calorie content of one quail depends on its size and whether the skin is consumed. A common domestic quail yields an edible portion of around 100-120g (3.5-4.2 oz) after cooking. A single roasted quail with skin (100g edible portion) provides 227 calories. A larger quail could provide more.

Quail meat and eggs provide some health benefits like offering a rich source of lean protein and supplying a dense profile of vitamins and minerals. The benefits of quail meat and kaadai benefits (the Tamil word for quail) are recognized in many culinary traditions. A list of the quail health benefits are shown below.

• Rich in High-Quality Protein: Quail meat is an excellent source of lean protein, which is essential for building and repairing tissues, muscle development, and producing enzymes and hormones. (Dalle Zotte, A., 2002, "Perception of rabbit meat quality and major factors influencing the rabbit carcass and meat quality" - while on rabbit, the principles of lean game birds are similar).
• Packed with Vitamins, especially B Vitamins: Both quail meat and eggs are rich in B vitamins, particularly niacin (B3), Vitamin B6, and Vitamin B12. Quail eggs are exceptionally high in riboflavin (B2). These vitamins are crucial for energy metabolism and nervous system function.
• Excellent Source of Iron and Phosphorus: Quail meat is a good source of heme iron, which is vital for preventing anemia and supporting oxygen transport. It also provides a significant amount of phosphorus, which is essential for bone health. (Boni, I., et al., 2017, "Nutritional quality of quail meat").
• Contain Important Antioxidants like Selenium: Quail meat and eggs are a good source of selenium, a trace mineral that acts as a powerful antioxidant, protecting cells from damage and supporting thyroid function. (Rayman, M.P., 2012, "Selenium and human health").
• Source of Choline (Quail Eggs): Quail eggs provide choline, an important nutrient for brain health, liver function, and nerve function.
• Nutrient-Dense for Their Size (Quail Eggs): Despite their small size, quail eggs are remarkably nutrient-dense, containing a good amount of protein, fat, and a wide array of vitamins and minerals in a small caloric package.

Quail has been known to cause some unwanted effects such as potential for high cholesterol content in its eggs and a risk of foodborne illness if not handled or cooked properly. A list of the downsides of quail consumption are shown here.

• Very High Cholesterol in Eggs: Quail eggs are extremely high in cholesterol relative to their size. A 100g serving contains 844mg of cholesterol, which is nearly three times the daily recommended limit. While dietary cholesterol's impact on blood cholesterol is debated, individuals with certain health conditions may need to limit their intake. (Grundy, S.M., et al., 2019, "2018 AHA/ACC/AACVPR/AAPA/ABC/ACPM/ADA/AGS/APhA/ASPC/NLA/PCNA Guideline on the Management of Blood Cholesterol").
• Risk of Foodborne Illness: Consuming raw or undercooked quail eggs carries a risk of Salmonella infection, similar to chicken eggs. Likewise, undercooked quail meat can harbor harmful bacteria. Thorough cooking is essential.
• Fine Bones in Meat: Quail are small birds with fine, delicate bones. This can make eating them more challenging than larger poultry, and the small bones can pose a choking hazard if not carefully navigated.
• Cost and Availability: In many Western countries, quail meat and eggs are considered specialty items. They can be more expensive and less readily available in mainstream supermarkets compared to chicken.
• Potential for Lead Contamination in Wild Quail: For wild-hunted quail, there is a potential risk of lead contamination from lead-based ammunition.

Yes, quail can be very good for you when consumed as part of a balanced diet. Quail meat is a lean, nutrient-dense protein source that is rich in iron, zinc, phosphorus, and B vitamins, particularly niacin and B6. (Genchev, A., et al., 2008, "Meat quality and composition of male and female Japanese quails"). Quail eggs are also nutritional powerhouses, packed with protein, Vitamin B12, riboflavin, selenium, and iron in a very small package. The primary nutritional consideration is the very high cholesterol content of quail eggs, which may be a concern for some individuals. For quail meat, it offers a healthy alternative to other poultry. (Tufarelli, V. & Laudadio, V., 2016, "Nutritional and physico-chemical properties of quail meat"). The benefits of its lean protein and rich micronutrient profile make quail a healthy choice, provided it is cooked properly and the high cholesterol of the eggs is taken into account based on individual dietary needs. (Kayang, B.B., et al., 2004, "Genetic and phenotypic parameters for body weight, growth rate and feed efficiency in the Japanese quail").

Yes, quail meat can be considered healthier than chicken meat, particularly when comparing certain nutritional metrics. Quail meat is generally leaner than chicken, especially chicken dark meat, and it has a higher protein content by weight when cooked. For example, 100g of cooked quail meat with skin contains 25.1g of protein and 14.1g of fat, while 100g of roasted chicken with skin (a mix of light and dark meat) contains 25g of protein but a higher 17.5g of fat.

Quail meat also boasts a richer concentration of certain micronutrients. It is significantly higher in iron than chicken, which is important for preventing anemia. A 100g serving of cooked quail provides 4.5mg of iron (25% DV), whereas 100g of roasted chicken provides 1.26mg (7% DV). Quail also has a higher concentration of minerals like phosphorus and zinc compared to chicken. While both are good sources of B vitamins, quail often has a slight edge in niacin and B6 content. The main trade-off is that quail can be more expensive and less readily available.

Quail eggs are often considered healthier than chicken eggs on a weight-for-weight basis due to their higher concentration of certain vitamins and minerals, though they are also significantly higher in cholesterol. Quail eggs are better than chicken eggs in terms of nutrient density for their small size.

When comparing key nutrients per 100g, the quail egg macros are notable. A 100g portion of quail eggs contains 13.1g of protein and 11.1g of fat, while 100g of chicken eggs has 12.6g of protein and 9.5g of fat. So, quail eggs are slightly higher in protein and fat. The main differences are in the micronutrients: 100g of quail eggs provide significantly more iron (3.65mg vs. 1.75mg in chicken eggs), riboflavin (Vitamin B2) (0.79mg vs. 0.45mg), and Vitamin B12 (1.58µg vs. 1.11µg) than the same amount of chicken eggs.

But the most significant difference is the cholesterol content. Quail eggs contain 844mg of cholesterol per 100g, while chicken eggs contain 372mg per 100g. This means quail eggs have more than double the cholesterol for the same weight, which can be a concern for some individuals. So, while quail eggs offer a more concentrated dose of many beneficial nutrients, their very high cholesterol content is an important factor to consider.

The calorie content of quail changes primarily based on whether one is consuming the meat or the eggs, and how the meat is prepared (raw vs. cooked, with or without skin). Raw quail meat is the lowest in calories, providing 134 calories per 100g. Quail eggs are more calorie-dense than raw quail meat, with 158 calories per 100g, due to their higher fat content. The highest calorie form is cooked quail meat, especially when the skin is included. A 100g serving of roasted quail with skin contains 227 calories. This increase from the raw state (134 calories) is due to moisture loss during cooking, which concentrates the protein and fat, and the skin itself is high in fat. Cooking without the skin would result in a lower calorie count (around 190-200 calories per 100g) but still higher than the raw meat due to concentration.

The use of quail, both meat and eggs, in desserts is nonexistent in any mainstream cuisine. Quail meat is savory and while some savory ingredients (like bacon) have crossed over into novelty desserts, quail's specific gamey flavor does not lend itself to sweet applications. 

The origin of quail as a food source for humans is ancient, with various species of these small birds being native to Europe, Asia, Africa, and the Americas. Evidence suggests that humans have hunted and consumed wild quail for thousands of years. The ancient Egyptians are known to have captured and raised quail, and they are mentioned in historical texts, including the Old Testament, as a source of sustenance for the Israelites in the desert.

The domestication of quail for consistent meat and egg production is more recent, with the Japanese quail (Coturnix japonica) becoming the most widely domesticated species. This process began in Japan around the 11th century, initially for their song, but by the early 20th century, they were being selectively bred for egg and meat production. A classic and simple dish that highlights the delicate nature of quail is "Roasted Quail with Herbs." This preparation, found in many European cuisines, particularly French and Italian, involves roasting the small bird, often with just salt, pepper, and herbs like thyme and rosemary, and perhaps basting it with butter or olive oil. The high-heat roasting crisps the skin while keeping the lean meat moist and tender. This dish celebrates the natural flavor of the quail without overpowering it with heavy sauces, a testament to its long-standing appreciation as a simple yet elegant delicacy.