Is Quail High in Calories? Exploring the Nutritional Facts

December 1, 2025 •

4 min read

On average, a 3-ounce serving of roasted quail contains around 123 calories, making it a lean protein source that is not considered high in calories. This small game bird offers a surprisingly nutrient-dense, low-fat alternative to more common poultry options, especially when prepared correctly.

Quick Summary

Quail is a low-calorie, nutrient-rich meat, often leaner and lower in fat than chicken or duck. The caloric content is primarily affected by the cooking method and whether the skin is included.

Key Points

Low in Calories: Quail is generally low in calories, with a 3-ounce serving of roasted meat containing roughly 123 kcal.
High-Quality Lean Protein: It is an excellent source of protein, which is essential for muscle maintenance and satiety, making it great for weight management.
Leaner than Some Poultry: Comparative studies indicate quail meat has fewer calories and less fat than duck meat, and can be leaner than certain cuts of chicken.
Nutrient-Dense: Despite its low-calorie count, quail is packed with essential nutrients like iron, B vitamins, and zinc.
Cooking Method is Key: Grilling, roasting, or pan-searing keeps the calorie count low, whereas deep-frying can significantly increase it.
Preparation Matters: For the leanest option, remove the skin before cooking, as it contains extra fat and calories.
Quail Eggs are Also Low-Calorie: A single quail egg contains only about 14 calories, providing a nutrient-dense and low-calorie snack option.

Quail's Calorie Count: A Detailed Breakdown

Contrary to a common misconception that game meats are high in calories, quail is a notably lean protein source. A typical serving size and its caloric value depend on whether the skin is left on and how it is cooked. To understand the true picture, it's essential to look at the numbers. According to nutritional data, a 100g portion of quail meat and skin contains around 192 calories, while a similar portion of meat only can be significantly less. This is comparable to, or often lower than, other popular poultry options, especially dark meat chicken.

Factors that influence quail's caloric value

Skin: The skin on any poultry, including quail, contains a significant amount of fat and therefore calories. Removing the skin before cooking or eating dramatically reduces the overall calorie count.
Cooking Method: The preparation method plays a crucial role. Deep-frying quail can easily double or triple the calorie content due to the added oils. Healthier methods like grilling, roasting, or pan-searing with minimal oil are recommended to keep the dish low in calories.
Serving Size: Quail is a small bird, so one whole quail is typically a single portion. This makes it easier to control calorie intake compared to larger portions of other meats.

Quail vs. Other Poultry: A Nutritional Comparison

When placed side-by-side with more common poultry, quail holds its own as a healthy choice. As highlighted in a comparative study, quail meat often has fewer calories and less fat than chicken or duck.


Nutrient (per 100g)	Quail (Meat & Skin)	Chicken (Meat)	Duck (Meat & Skin)
Calories	~192 kcal	~239 kcal	~404 kcal
Protein	~19.6g	~27.3g	~11.5g
Fat	~12.1g	~13.6g	~39.3g

This comparison shows that quail is a calorie-efficient source of protein. While chicken breast is also very lean, a typical portion of mixed chicken meat can contain more fat and calories. Duck meat is considerably higher in both fat and calories, making quail a superior choice for those watching their intake.

The Health Benefits of Eating Quail

Beyond its favorable calorie count, quail offers a variety of health benefits:

High-Quality Protein: It's an excellent source of high-quality, complete protein, which is essential for building muscle and tissue repair.
Rich in Iron: Quail meat is a powerful source of iron, containing significantly more than chicken and even more than some cuts of beef, making it an excellent choice for preventing anemia.
Packed with B Vitamins: Quail is rich in B vitamins like B6, B12, and niacin, which are crucial for energy production, brain function, and overall nervous system health.
Heart-Healthy Fats: It contains a favorable profile of unsaturated fatty acids, which can help support heart health and lower bad cholesterol.

How to Enjoy Quail in a Low-Calorie Diet

To make the most of quail's lean profile, consider these healthy cooking suggestions:

Grilling or Roasting: This is the most straightforward method. Season the quail with herbs and spices, then grill or roast it in the oven. The meat stays moist and flavorful without needing much added oil.
Pan-Searing: Pan-sear the quail with a minimal amount of olive oil for a crispy skin (if you choose to keep it on) and a tender interior. Finishing with a squeeze of lemon and fresh herbs adds flavor with no extra calories.
Use in Salads: Cooked and shredded quail meat is a delicious addition to a variety of salads. It provides a protein boost and unique flavor without weighing down the meal.
Flavor with Herbs and Spices: Lean meats benefit from robust flavors. Utilize aromatic herbs like rosemary and thyme, garlic, and spices like cumin and coriander to create a complex taste without relying on heavy sauces.

Quail Eggs: A Low-Calorie Snack

It is also worth mentioning the nutritional value of quail eggs. A single quail egg is very small, weighing about 9g and containing only 14 calories. They are a great source of protein, iron, and B vitamins, making them a nutrient-dense addition to a low-calorie diet. Quail eggs can be enjoyed hard-boiled, pickled, or added to salads for a boost of flavor and nutrition.

Conclusion: Is Quail High in Calories? The Final Verdict

In summary, quail is definitively not high in calories. It is a lean, nutritious, and flavorful protein source that can be an excellent addition to a healthy diet. Its caloric value is dependent on how it's prepared and whether the skin is included, but even with the skin on, it is often more calorie-efficient than other poultry options like duck. For those seeking a delicious, low-calorie protein, focusing on clean cooking methods like grilling or roasting will allow you to reap all the nutritional benefits this game bird has to offer.

Frequently Asked Questions

There are approximately 192 to 234 calories in 100 grams of cooked quail, depending on whether the skin is included and the cooking method used.

Yes, quail meat is considered a very lean protein source, especially when the skin is removed. It is a healthy alternative to many other meats due to its low fat content.

On average, quail can be slightly lower in calories and fat than chicken meat, and significantly lower than duck meat. For example, some studies show quail meat with fewer calories per 100g than chicken meat.

Yes, quail is an excellent option for weight loss. It is high in protein, which promotes satiety, and low in calories, especially with healthy cooking methods, helping you maintain a calorie deficit.

No, quail eggs are very low in calories. A single quail egg contains only around 14 calories, making it a nutrient-dense, low-calorie food.

The healthiest and lowest-calorie cooking methods for quail are grilling, roasting, or pan-searing with a small amount of oil. Seasoning with herbs and spices instead of heavy sauces also helps keep the calorie count down.

Yes, removing the skin from quail will significantly reduce its fat and calorie content. The skin is where a considerable amount of fat is stored, so preparing quail skinless is the best option for a low-calorie diet.