Quail

Quail is a nutrient-dense poultry option. A 100g serving provides 221 kcal, making it a moderate-calorie choice. It is an excellent source of protein, offering 31g, with 10.3g of fat and 0g of carbohydrates. This makes it a highly efficient protein source. When considering the Calories in Quail, it's clear it offers significant protein for its caloric value. How many calories in Quail? Exactly 221 kcal per 100g serving.

Nutrition facts (per 100 g)

Vitamins and minerals

Quail meat is a powerhouse of essential micronutrients, particularly B vitamins. It is rich in Niacin (B3), Vitamin B6, and Vitamin B12, all crucial for various metabolic processes. Niacin supports energy production and DNA repair, while Vitamin B6 is vital for brain health and neurotransmitter synthesis. Vitamin B12 plays a key role in nerve function and the formation of red blood cells, contributing to overall energy and vitality.

Beyond its vitamin profile, quail provides a substantial amount of important minerals. It is an excellent source of phosphorus, which is fundamental for strong bones and teeth, as well as for energy metabolism. Selenium, a potent antioxidant, helps protect cells from oxidative damage and supports a healthy immune system and thyroid function. Furthermore, quail supplies iron, essential for oxygen transport throughout the body, and zinc, critical for immune response and wound healing. With only 51mg of sodium per 100g, it is also a low-sodium protein choice.

Diet impact

Quail is an excellent dietary choice for several health goals, including muscle gain, weight loss, and satiety. Its high protein content of 31g per 100g makes it ideal for supporting muscle repair and growth, which is crucial for individuals aiming for hypertrophy. For weight management, protein is known to be the most satiating macronutrient, helping to reduce overall calorie intake by promoting a feeling of fullness. The relatively low Calories in Quail (221 kcal per 100g) for such a high protein yield means it can be incorporated into calorie-controlled diets without sacrificing nutrient density.

Given its zero carbohydrate content and moderate fat, quail fits perfectly into low-carb and ketogenic diets, providing a clean source of protein and healthy fats without impacting blood sugar levels. It is also suitable for paleo and whole-food diets due to its natural, unprocessed nature. As a versatile lean meat, quail can be a staple for those seeking high-quality animal protein to support various dietary approaches, though it is not suitable for vegan diets.

Preparation variations

The caloric and nutritional value of quail can vary significantly depending on the preparation method. Raw quail, as per the provided data, contains 221 kcal and 10.3g of fat per 100g. Cooking methods such as grilling, roasting, or boiling generally maintain a similar nutritional profile. While water loss during these processes can slightly concentrate nutrients and calories per gram, the overall caloric impact per serving remains largely consistent, provided no additional fats are introduced.

However, frying quail drastically alters its nutritional content. When quail is fried, especially with breading or in substantial amounts of oil, it absorbs significant additional fats. This can easily double or triple the fat content and, consequently, the caloric value. A 100g serving of fried quail could contain upwards of 300-400 kcal and 20-30g or more of fat, depending on the oil used and the breading. Therefore, choosing leaner cooking methods is crucial for managing the caloric and fat intake.

Frequently asked questions

Does Quail make you fat?

No, quail itself does not make you fat. A 100g serving of quail contains 221 kcal. Weight gain is a result of consistently consuming more calories than your body expends. When consumed as part of a balanced diet and within appropriate portion sizes, quail does not contribute to weight gain.

Can you eat Quail at night?

Yes, you can eat quail at night. It is a lean protein source that is generally easy to digest, especially when prepared simply (e.g., grilled or roasted). Its zero carbohydrate content means it won't cause blood sugar spikes that could interfere with sleep. A moderate portion of 100-150g is ideal for a light evening meal.

Is Quail healthy?

Yes, quail is very healthy. It is an excellent source of protein (31g per 100g), essential for muscle maintenance and repair. It also provides vital micronutrients such as phosphorus, selenium, and B vitamins. With only 51mg of sodium per 100g, it is a low-sodium protein option. Its health benefits are maximized when prepared using low-fat cooking methods.