Calories in Quail
Quail is a nutrient-dense game bird that provides a rich source of lean protein and essential micronutrients. It is particularly high in iron, phosphorus, and B-complex vitamins, making it a healthy alternative to larger poultry.
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Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 quail (yield after cooking, bone removed) (76g) | 1 quail (yield after cooking, bone removed) (76g) | 177 | 19g | 0g | 10.7g |
| 1 oz, with bone cooked (yield after bone removed) (23g) | 1 oz, with bone cooked (yield after bone removed) (23g) | 54 | 5.8g | 0g | 3.2g |
| 1 serving (76 g) | 1 serving (76 g) | 177 | 19g | 0g | 10.7g |
| 1 oz, with bone (yield after cooking, bone removed) (18g) | 1 oz, with bone (yield after cooking, bone removed) (18g) | 42 | 4.5g | 0g | 2.5g |
| 1 cubic inch boneless cooked (17g) | 1 cubic inch boneless cooked (17g) | 40 | 4.3g | 0g | 2.4g |
Health Benefits
Excellent source of high-quality protein for muscle growth and tissue repair.
High iron content helps in the production of red blood cells and prevents anemia.
Rich in B vitamins which support energy metabolism and brain function.
Nutrition Tips
- Remove the skin before eating to significantly reduce the total fat and calorie content.
- Use low-sodium seasonings like lemon, garlic, and herbs to enhance the natural gamey flavor.
- Quail cooks much faster than chicken; monitor it closely to prevent the lean meat from drying out.
- Combine quail with complex carbohydrates like quinoa or brown rice for a complete nutritional profile.
- If buying canned or processed quail, check the label for added sodium or preservatives.
GAYA Tracking Tip
For the most accurate tracking, photograph the quail next to a standard utensil like a fork to help GAYA estimate the bird's size and weight.
Frequently Asked Questions
Is quail higher in calories than chicken?+
Quail is slightly higher in calories and fat per gram than chicken breast because it is a more nutrient-dense game bird. However, it offers more iron and minerals per serving.
Can I eat quail on a keto diet?+
Yes, quail is an excellent choice for a ketogenic diet as it contains zero carbohydrates and a good amount of protein and healthy fats.
How much protein is in one whole quail?+
A single roasted quail (about 90g of meat) typically provides around 22-25 grams of high-quality protein, depending on its size.
Track Quail calories with just a photo
Snap a photo of your food — GAYA calculates calories, protein, carbs, and fat in seconds.
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