How many calories are in boiled quail?

December 1, 2025 •

3 min read

According to USDA data cited by nutrition databases, 100 grams of cooked quail meat contains approximately 227 calories. We'll delve into the specific calorie count and other nutritional facts to answer exactly how many calories are in boiled quail.

Quick Summary

Boiled quail meat has roughly 227 calories per 100g, making it a lean, high-protein option. Quail eggs are very low-calorie at about 14 calories each and are also nutrient-dense.

Key Points

Boiled Quail Calories: Cooked quail meat contains approximately 227-234 calories per 100g, making it a lean protein choice.
Nutrient-Dense Eggs: A single hard-boiled quail egg is only about 14 calories but is packed with nutrients like iron, selenium, and B12.
Rich in Protein: Quail meat provides a high amount of protein (around 25g per 100g), which is essential for muscle maintenance and repair.
Lower Fat Cooking: Boiling is a healthy cooking method that prevents the addition of extra fats and oils, keeping the calorie count low.
Excellent Source of Micronutrients: Quail meat is a better source of iron and certain vitamins (like Vitamin A and C) than chicken, according to comparative studies.
Heart-Healthy Fats: Quail meat contains healthy unsaturated fats and a favorable omega-3 to omega-6 fatty acid ratio.

Understanding the Calories in Boiled Quail

Boiled quail is a lean, nutritious protein source often enjoyed in various cuisines. The calorie count can vary slightly depending on whether you are eating the meat or the tiny, speckled eggs. The boiling process itself, which adds no fat, helps keep the final dish's calorie count low. A standard 100-gram portion of cooked quail meat contains around 227 to 234 calories. A single hard-boiled quail egg is even lower, with only about 14 calories, but it packs a significant nutritional punch.

Boiled Quail Meat: A Closer Look at the Macros

Beyond just the calorie count, the macronutrient breakdown of quail meat is very favorable for those looking for lean protein. For every 100 grams, you get a substantial amount of protein, minimal carbohydrates, and a moderate fat content. The fat content is primarily unsaturated, with a healthy ratio of omega-3 and omega-6 fatty acids. This makes boiled quail an excellent choice for fitness enthusiasts and those on a weight management plan.

Key nutritional highlights per 100g of cooked quail meat include:

Protein: Approximately 25 grams
Fat: Around 14 grams
Carbohydrates: 0 grams
Iron: High levels, often cited as exceeding that of chicken.
Vitamins: Rich in B vitamins, including Niacin (B3) and Vitamin B6.

The Nutritional Profile of Boiled Quail Eggs

Quail eggs, often served hard-boiled as an appetizer or garnish, are nutrient-dense powerhouses. Although tiny, they contain more nutrients per gram than chicken eggs. A single boiled quail egg offers:

Protein: 1.2 grams
Fat: 1 gram
Cholesterol: 76mg (a good portion of daily value)
Key Nutrients: Rich in iron, selenium, riboflavin, and Vitamin B12.

This high concentration of nutrients makes quail eggs a valuable addition to a healthy diet, despite their high cholesterol content relative to their size. The health benefits associated with quail eggs range from improving vision to boosting immunity.

Quail vs. Chicken: A Nutritional Comparison

For those considering switching up their poultry options, a comparison between quail and chicken is useful. While chicken is a dietary staple, quail offers a distinct nutritional profile that may appeal to health-conscious individuals.


Feature	Boiled Quail (100g)	Boiled Chicken Breast (100g)
Calories	~227-234 kcal	~165 kcal (varies by source)
Protein	~25g	~31g (varies by source)
Fat	~14g	~3.6g (varies by source)
Iron	Significantly higher	Lower
Vitamin B12	Higher (gram for gram) in eggs	Present, but often lower than quail eggs

Note: Nutritional values can fluctuate based on the specific cut, source, and preparation. Data sources and provide comparative insights.

As the table shows, boiled chicken breast is lower in calories and fat than cooked quail meat, as much of the fat in quail is found in the skin and darker meat. However, quail meat offers a richer source of certain micronutrients like iron and a higher concentration of omega-3 fatty acids. For those who value flavor and nutrient density, quail is an excellent alternative.

Healthy Ways to Enjoy Boiled Quail

Boiling is one of the healthiest ways to prepare quail, as it requires no added oils or fats. Here are some simple and nutritious ideas for incorporating boiled quail into your diet:

Quail Egg Salads: Hard-boiled quail eggs are a fantastic addition to salads. Their small size and high nutrient density make them a great substitute for chicken eggs in a Cobb salad or a mix of greens.
Soups and Broths: Boiled quail meat can be shredded and added to clear soups or broths for a flavorful, high-protein meal. The boiling liquid itself makes a delicious stock.
Seasoned Appetizers: As shown in some recipes, boiled quail can be tossed in light seasoning, like a vinegar and herb mixture, to create a flavorful appetizer.
Boiled Quail with Vegetables: Serve boiled quail pieces alongside steamed or roasted vegetables like asparagus or broccolini for a complete and healthy meal.

Conclusion

Boiled quail, whether the meat or the eggs, is a healthy, low-calorie, and nutrient-rich food. With about 227 calories per 100g of meat and just 14 calories per egg, it is an excellent choice for adding variety and nutritional benefits to your meals. Compared to chicken, quail offers a richer flavor profile and is particularly high in certain minerals like iron. By choosing to boil, you ensure the dish remains lean and packed with wholesome goodness. Experiment with different recipes and enjoy the unique taste and health advantages that this small but mighty bird provides.

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Frequently Asked Questions

The calorie count for one whole boiled quail depends on its size. A typical cooked quail (total edible) might weigh around 100-113g, which would contain between 227 to 257 calories. Lighter, smaller birds would have fewer calories.

Yes, boiled quail is generally healthier than fried quail. Frying adds extra fats and oils, which significantly increases the total calorie and fat content. Boiling is a lean cooking method that preserves the meat's natural, healthy nutritional profile.

A single hard-boiled quail egg contains approximately 14 calories. They are a very low-calorie way to add a concentrated dose of protein and micronutrients to your meal.

Yes, quail meat is considered a lean meat, particularly when prepared without additional fats. It is lower in fat than many cuts of red meat and even some types of chicken.

Boiling can cause some water-soluble vitamins to leach into the cooking water. However, it is an effective way to cook the meat while retaining most of its protein, minerals, and healthy fats. Using the cooking liquid as a broth can help recapture lost nutrients.

Boiled quail is rich in high-quality protein, iron, and several B vitamins, including B3 and B6. Quail eggs are exceptionally high in iron, B12, and selenium per gram compared to chicken eggs.

While quail eggs have a similar nutritional profile to chicken eggs, they are more nutrient-dense on a gram-for-gram basis. However, an average chicken egg has more calories overall simply due to its larger size; a single quail egg has 14 calories, while a large chicken egg has around 71.