Is quail good to eat?

In this brief guide, we will answer the query, “Is quail good to eat?”. We will also talk about the nutritional value of quail and the health benefits of eating quail.

Is quail good to eat?

Yes, quail is good to eat as it is full of beneficial nutrients and minerals and tastes more flavorful and gamey than chicken. Whether roasted or steamed or simply grilled with or without stuffing, quail is a fantastic protein source to add to the diet.

Quail are smaller than chicken but pack a punch of flavor and nutrients four times than chicken. Since they are small, their meat is tender and delicate, the bone is also chewed up and ingested as they are small and delicate.

Quails are generally sold whole raw or cooked in the stores or butchers because of their sheer small size. The meat-to-bone ratio in quail is excellent which makes it a healthy and delicious choice when it comes to grilling or roasting for an appetizer or entrees. 

Since it is rich in minerals and nutrients such as potassium, sodium, Vitamin C, Vitamin D, Vitamin B6, calcium, protein, iron, and beneficial saturated and unsaturated fats along with antioxidants such as cobalamin, it is a healthy meat to add to your diet for a healthy living.

How to cook quail?

Quail is a very versatile meat to cook as it can be cooked using various techniques and every time the results with the taste and texture are amazing.

Either steamed with some soy sauce, ginger, lemongrass, and garlic or grilled with a spice rub or roasted after marinating with some ginger and garlic and whole spices gives the quail a phenomenal taste and eating experience.

Some cuisines also stuff the quail with sauteed mushrooms, onions, and garlic and roast them or even bake or steam them which is a quick and easy way of enjoying the deliciousness of the quail meat.

Since quail are small in serving size, it is best accompanied by a side of steamed or roasted vegetables or a portion of brown rice, or a good creamy potato mash. Some cuisines also incorporate the quail in their dishes such as in pilaf, biryani, stews, or soups.

Quail is an easy meat to prepare. Quail meat is not red meat as many people get confused with the dark color they see when cut open. The quail meat is dark pinkish in color and is considered a healthy protein option.

When choosing quail to buy, one should always keep an eye for the yellowish skin with pinkish flesh of the quail which should look plump. Getting the best quail enhances the cooking and eating experience.

What is the nutritional value of quail?

The nutritional value of 100 grams of cooked quail meat is described below. The daily value percentage is based on the 2000 calorie diet per day as recommended by USDA.

Nutrients and mineralsAmount % in Daily Value
Calories 227
Total fat14 grams21%
Saturated fat4 grams20%
Cholesterol 86 mg28% 
Sodium 52 mg2%
Potassium 216 mg6%
Total carbohydrate0 grams0%
Fiber 0 grams0%
Sugar 0 grams0%
Protein 25 grams 50%
Vitamin C3%
Vitamin D2%
Vitamin B630%
Magnesium 5%
Iron 24%
Calcium 1%
Cobalamin 6%

What are the health benefits of eating quail?

Consuming quail meat is important as it is a rich source of vital minerals and nutrients which are beneficial for the proper working of bodily functions and the systems.

Boost metabolism

Vitamin B is the main nutrient present in quail which enhances the enzymatic and hormonal functions to boost metabolism.

Source of good cholesterol

Quail is a good source of high-density lipoprotein which is good cholesterol. These beneficial fatty acids help balance the low-density lipoproteins which are the bad cholesterol.

Better body health

Quail is a rich source of protein that is responsible for the rebuilding of cells, tissues, muscles, bones, and blood vessels leading to a healthy body.

Helps reduce anemia

Quails are rich in iron content which is responsible for making hemoglobin in the blood. Anemia is a condition in which the body has less hemoglobin in the blood cells.

Control diabetes

Quail have a low glycemic index which means it releases sugar slowly into the blood. It helps in regulating blood glucose levels.

Control blood pressure

Potassium is abundant in quail. Potassium acts as a vasodilator which relieves strain and stress in the arteries and blood vessels thus helping control blood pressure.


In this brief guide, we answered the query, “Is quail good to eat?”. We also talked about the nutritional value of quail and the health benefits of eating quail.

I hope you find this blog useful. If you have any questions, please let us know.


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