Calorie Chart / Meat & Eggs / Quail
How Many Calories Are in Quail?
Calculation of the nutritional value & Recommended Dietary Intake of quail
For g and a calorie requirement of kcal
| Calories 129 kcal | Proteins 16 g | Lipids 7.2 g | Carbohydrates 0 g |
| 6% | 21% | 11% | 0% |
Health benefits of quail
Quail - 100g
Calories 161 kcal
Proteins 20 g
Lipids 9 g
Carbohydrates 0 g
With roughly 161 kcal per 100 g, quail is a moderate-calorie poultry that delivers an attractive protein-to-calories ratio for anyone tracking calories while seeking high-quality proteins (about 20 g). Rich in B-group vitamins such as niacin (B3) and vitamin B6, quail supports energy metabolism, helping the body turn the calories you eat into usable energy. Selenium and zinc reinforce immune function, while iron contributes to proper oxygen transport.
Compared with larger game birds, quail supplies these nutrients with fewer calories from fat (around 9 g of lipids per 100 g). Its dark flesh also contains heme iron that is better absorbed than the iron in plant foods such as spinach. Traditional Chinese medicine attributes supposed anti-asthmatic properties to quail meat; even though these benefits remain under scientific debate, they have contributed to its culinary popularity.
Historically, quail have been hunted since ancient Egypt and were even transported alive on boats along the Mediterranean. Knowing this small bird's journey adds context when thinking about calories today: a portion provides concentrated nutrition without the high calories of fattier meats like duck breast or marbled rib-eye steak.
Tips for incorporating quail into a balanced diet
Because quail is naturally tender and cooks quickly, you can keep calories in check by roasting it whole at high heat and serving it with fibre-rich sides. Try a Mediterranean plate: oven-roasted quail glazed with thyme and orange zest, paired with a warm salad of quinoa, asparagus spears, and a drizzle of lemon. This combination balances the calories coming from the bird with complex carbohydrates and antioxidants from the vegetables.
For an autumn menu lower in calories than traditional red-meat roasts, stuff the cavities with diced pumpkin and grape halves, then baste with a light stock instead of butter. The sweet squash keeps the meat moist while adding volume without too many extra calories.
If you are counting calories but still want depth of flavour, marinate quail pieces in a yogurt-based sauce spiced with coriander and cumin, then grill them just like you would tandoori chicken. Serve alongside steamed brown rice and a crisp cucumber salad for a complete plate where calories, proteins, and micronutrients are well-proportioned.
Frequently Asked Questions
- How many calories are in quail?
- There are 161 kcal per 100 g.
- Is quail considered low, moderate, or high in calories compared with other meats?
- With 161 kcal per 100 g, quail sits in the moderate-calories range: leaner than fatty cuts of pork belly but slightly higher in calories than skinless chicken breast.
- How can I reduce the calories when cooking quail?
- Remove the thin layer of skin before cooking, opt for dry-heat methods such as grilling or roasting on a rack, and use low-fat flavour boosters like herbs and citrus instead of butter; these steps can shave 20–30 calories off a typical portion.
- Are quail eggs lower in calories than chicken eggs?
- Quail eggs are tiny, so each one provides only about 14 kcal, yet gram for gram they are slightly higher in calories than a chicken egg because of a larger yolk-to-white ratio.
- Does quail provide good protein relative to its calories?
- Yes. About 20 g of protein for 161 kcal results in roughly 12 g of protein per 100 calories, a favourable ratio for muscle maintenance.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
