Quail, total edible


 Category: Poultry Products  Method: Cooked

 Nutrition Highlights 


 Serving Size

 Calories

64


 Nutrient
% Daily Value*

  Total Fat 4.0 g
5 %

     Saturated Fat 1.1 g
6 %

     MUFA 1.4 g

     PUFA 1.0 g   High

  Cholesterol 24 mg
8 %

  Sodium 15 mg
1 %

  Protein 7.1 g
14 %

  Water 17 g

  Minerals --
     Iron 1.3 mg   High
7 %

     Magnesium 6.2 mg
1 %

     Phosphorus 79 mg   High
6 %

     Copper 0.2 mg   High
19 %

     Calcium 4.3 mg
0 %

     Potassium 61 mg
1 %

     Zinc 0.9 mg   High
8 %

     Selenium 6.2 mcg
11 %

  Vitamins --
     Vitamin A 20 mcg   High
2 %

     Vitamin D 0.06 mcg   High
0 %

     Vitamin C 0.7 mg
1 %

     Thiamin / B1 0.06 mg   High
5 %

     Riboflavin / B2 0.09 mg   High
7 %

     Folate / B9 1.7 mcg
0 %

     Vitamin B12 0.1 mcg
4 %

     Niacin / B3 2.2 mg   High
14 %

     Vitamin B6 0.2 mg   High
10 %

     Vitamin E 0.2 mg
1 %

     Vitamin K 1.2 mcg
1 %


*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
 Calorie Sources 
  Nutrient Calories kcal (%)
 Fat 36 (55.8%)
 Protein 28 (44.2%)
Total 64 (100%)

 Serving: 1 oz [28g]


 Composition 
  Nutrient Weight g (%)
 Water 17 (60.0%)
 Protein 7.1 (25.1%)
 Fat 4.0 (14.1%)
 Ash 0.2 (0.8%)
Total 28 (100%)

 Serving: 1 oz [28g]


 Benefits 
  • High in protein, with 3 ounces providing around 10 grams of protein

  • A good source of B vitamins like niacin, riboflavin and pantothenic acid which support energy production and metabolism

  • Rich in minerals like iron, zinc, phosphorus and potassium which are important for various bodily functions

  • Low in fat and calories, with 3 ounces having only around 90 calories and 3 grams of fat

  • May help support heart health due to being high in unsaturated fats and low in saturated and trans fats

 Risks 
  • High in cholesterol. One quail contains about 80 mg of cholesterol

  • High in saturated fat. The fat content is predominantly saturated fat which can raise LDL (bad) cholesterol levels

  • May contain toxins if not cooked properly. Quail can contain toxins if undercooked or cooked incorrectly

  • High in calories. One quail provides about 100 calories depending on cooking method and preparation

  • May contain pathogens. Like other meats and poultry, quail carries a risk of foodborne illness if not handled or cooked safely


 Additional Information 

Quail, cooked, total edible, is a versatile and nutritious food that offers several health benefits. This small game bird is known for its tender and flavorful meat and is enjoyed by many people around the world. Let's delve into the nutritional benefits and potential risks associated with consuming quail.

Nutritional Benefits:
1. High-Quality Protein: Quail is an excellent source of high-quality protein, which is essential for tissue repair, muscle growth, and overall health. A 3-ounce serving of cooked quail provides approximately 20 grams of protein, making it a beneficial food for individuals looking to meet their protein requirements.

2. Rich in Essential Minerals: Quail meat contains various essential minerals, including iron, zinc, and phosphorus. Iron plays a crucial role in oxygen transport and energy production, while zinc is involved in immune function and wound healing. Phosphorus is vital for bone health and helps with energy metabolism.

3. Low in Fat: Quail meat is relatively low in fat compared to other meats, making it a healthier protein option for those watching their fat intake. It contains minimal saturated fat, which is associated with an increased risk of heart disease when consumed in excess.

4. B Vitamins: Quail is a good source of B vitamins, including niacin, vitamin B6, and vitamin B12. These vitamins are essential for energy production, brain function, and the maintenance of a healthy nervous system. Vitamin B12, in particular, is crucial for red blood cell formation and can be especially beneficial for individuals following a vegetarian or vegan diet.

Potential Risks:
1. Cholesterol Content: Quail meat contains dietary cholesterol, which may be a concern for individuals with specific dietary restrictions or conditions such as hypercholesterolemia. However, it is worth noting that dietary cholesterol has less impact on blood cholesterol levels compared to saturated and trans fats.

2. Allergies: Some individuals may have allergies or sensitivities to poultry, which could extend to quail meat. It is important to be cautious and consult with a healthcare professional if you suspect an allergy or experience any adverse reactions after consuming quail.

3. Sodium Content: Depending on the preparation method and seasoning used, quail can sometimes be high in sodium. Excessive sodium intake has been linked to high blood pressure and an increased risk of heart disease. To minimize sodium intake, opt for cooking methods that require little to no added salt and choose low-sodium seasonings.

In conclusion, quail, cooked, total edible, offers several nutritional benefits, including high-quality protein, essential minerals, and B vitamins. It is relatively low in fat and can be a healthier alternative to other meats. However, it is important to be mindful of the potential risks associated with cholesterol content, allergies, and sodium intake. As with any food, moderation and balance are key to maintaining a healthy and well-rounded diet.