Group · Meat
Quail
The quail is a small bird with fine, delicate flesh, appreciated by gourmets and everyday cooks alike. Often associated with festive meals, it is roasted, grilled, stuffed or cooked in a casserole, and stands out for its slightly gamey taste, more subtle than that of chicken. Nutritionally, quail meat provides around 206 kcal per 100 g, with nearly 26.8 g of good-quality protein, 10.9 g of fat and no carbohydrate. A useful source of iron, phosphorus and B vitamins, it naturally fits into a balanced, varied diet, as long as you watch how it is prepared to limit added fats.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 206 kcal |
| Kilojoules | 860 kJ |
| Protein | 26,8 g |
| Fat | 10,9 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Copper0,59 mg59 %
- Vitamin B37,92 mg50 %
- Vitamin B60,62 mg44 %
- Phosphorus279 mg40 %
- Iron4,43 mg32 %
- Zinc3,1 mg31 %
- Omega-6 LA2,77 g28 %
- Vitamin B20,3 mg21 %
See the other 15 nutrients
- Vitamin B10,22 mg20 %
- Vitamin B120,36 µg14 %
- Omega-3 ALA0,23 g12 %
- Potassium216 mg11 %
- Total omega-30,24 g10 %
- Vitamin A70 µg9 %
- Magnesium22 mg6 %
- Vitamin E0,7 mg6 %
- Vitamin K14,2 µg6 %
- EPA0,01 g5 %
- Vitamin D0,2 µg4 %
- Vitamin B96 µg3 %
- Vitamin C2,3 mg3 %
- Iodine3 µg2 %
- Calcium15 mg2 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
The quail lends itself to many preparations. Allow one or two quails per person as a main course, or half a quail as a starter. Choose gentle cooking that preserves the tenderness of this small bird: roasted in the oven, grilled, quickly pan-fried or simmered in a casserole with aromatic herbs. To find out how to limit nutrient losses, the article on gentle cooking gives useful guidelines.
Nutrition facts and benefits: with around 206 kcal per 100 g, quail offers a good protein-to-fat ratio. Its protein contributes to maintaining and building muscle mass, while its iron, zinc, phosphorus and B vitamins (notably B12) contribute to the proper functioning of the body. Like all meats, it contains neither carbohydrate nor fibre: remember to serve it with green vegetables, starchy foods or seasonal vegetables for a complete and filling meal.
Pairings and ideas: quail goes well with grapes, figs, mushrooms, honey, thyme and rosemary. It is often stuffed with liver, dried fruit or sausage meat. To vary your poultry, you can explore other options such as guinea fowl or roast chicken, and find all the cuts in the meat family.
Tip for active people: thanks to its richness in protein of high biological value, quail is a good choice for muscle recovery after exercise. Serve it grilled, skinless and without too much fat, with a source of complex carbohydrate to replenish your energy reserves. To top up your protein intake over the day, ideas for protein snacks can help you structure your eating.
Weight control: with 10.9 g of fat per 100 g, quail remains moderately high in calories. To stay on track with weight loss, avoid rich sauces, too much butter and fried cooking, and prefer methods that need no added fat. Removing the skin significantly reduces the fat intake. Keep quail fresh in the fridge and eat it quickly, or freeze it raw. Eaten in moderation and well prepared, it remains a tasty meat, low in carbohydrate and compatible with a controlled diet.