Calories in Quail: Nutrition Facts & Serving Sizes
Per 1 unit (yield from 1 lb ready-to cook quail) (342g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Quail is a lean game bird with 134 calories per 100g. A whole quail (92g) provides about 123 calories, 20.1g of protein, 4.1g of fat, and zero carbs. The protein-to-calorie ratio is exceptional, placing quail among the leanest animal proteins available. Niacin stands out at 8.2mg per 100g, supporting energy metabolism. Iron comes in at 4.5mg per 100g, higher than most poultry options. Quail is also low in sodium at just 51mg per 100g, making it a good option for anyone watching salt intake. The fat profile is primarily unsaturated. Quail is less common than chicken or turkey but delivers a nutritional profile that arguably surpasses both, particularly for those focused on high-protein, low-fat, low-carb eating.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 unit (yield from 1 lb ready-to cook quail) (342g) | 458.3 | 74.6g | 0g | 15.4g | 0g |
| 1 quail (92g) | 123.3 | 20.1g | 0g | 4.1g | 0g |
| 100g | 134 | 21.8g | 0g | 4.5g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 134 | 7% |
| Protein | 21.8g | 44% |
| Total Fat | 4.5g | 6% |
| Saturated Fat | 1.3g | 7% |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 51mg | 2% |
| Cholesterol | 70mg | 23% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 1.3g | 0% |
| Cholesterol | 70mg | 23% |
| Calcium | 13mg | 1% |
| Iron | 4.5mg | 25% |
| Potassium | 237mg | 5% |
| Vitamin A | 17mcg | 2% |
| Vitamin C | 7.2mg | 8% |
| Vitamin B6 | 0.5mg | 29% |
| Vitamin B12 | 0.5mcg | 21% |
| Magnesium | 25mg | 6% |
| Phosphorus | 307mg | 25% |
| Zinc | 2.7mg | 25% |
| Selenium | 17.4mcg | 32% |
| Folate | 7mcg | 2% |
| Thiamin (B1) | 0.3mg | 25% |
| Riboflavin (B2) | 0.3mg | 23% |
| Niacin (B3) | 8.2mg | 51% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Quail
Quail is one of the most protein-dense foods available. At 21.8g of protein per 100g and only 134 calories, it delivers a protein-to-calorie ratio that rivals chicken breast. For anyone trying to maximize muscle protein synthesis while keeping calories in check, quail is a top-tier option.
The iron content is a notable advantage over standard poultry. At 4.5mg per 100g, quail provides significantly more iron than chicken or turkey, supporting red blood cell production and oxygen transport. This is particularly relevant for active people who may run low on iron through sweat and exertion.
Niacin (vitamin B3) at 8.2mg per 100g supports energy production from carbohydrates, fats, and proteins. It also plays a role in DNA repair and cellular signaling. Vitamin B6 (0.5mg) and B12 (0.5mg) add further metabolic support, contributing to neurotransmitter function and red blood cell production.
Phosphorus at 307mg per 100g is high, supporting ATP synthesis and bone structure. Zinc (2.7mg per 100g) contributes to immune function and testosterone production. The fat content (4.5g per 100g) is predominantly unsaturated and low overall, making quail a clean protein source with minimal dietary fat impact.
Dietary Considerations
Quail is naturally gluten-free and dairy-free. It contains zero carbohydrates, making it ideal for ketogenic, carnivore, and low-carb diets. With only 134 calories per 100g and 21.8g of protein, it is excellent for calorie-controlled weight loss plans that prioritize protein retention. It is not suitable for vegans or vegetarians. The low sodium content (51mg per 100g) makes it one of the more sodium-friendly animal proteins, suitable for those managing blood pressure alongside a fitness routine.
Daily Intake (100g)
100g of quail provides 7% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in quail?
Quail has 134 calories per 100g. A whole quail (92g) contains about 123 calories.
Is quail good for weight loss?
Yes. Quail is an excellent weight loss food. It has only 134 calories per 100g while delivering 21.8g of protein, zero carbs, and very low fat. The high protein-to-calorie ratio makes it highly satiating.
How much protein in quail?
Quail has 21.8g of protein per 100g. A whole quail (92g) provides about 20.1g of protein.
Is quail keto-friendly?
Yes. Quail has zero carbohydrates, making it a perfect fit for ketogenic and carnivore diets.
How does quail compare to chicken breast nutritionally?
Both are lean, high-protein options. Chicken breast has 165 calories and about 31g of protein per 100g, while quail has 134 calories and 21.8g of protein. Quail has notably more iron (4.5mg vs about 1mg per 100g) and a lower calorie count.
How much iron is in quail?
Quail contains 4.5mg of iron per 100g, which is significantly higher than chicken breast or turkey. This makes it a particularly good option for anyone looking to boost dietary iron.
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