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Quail Breast
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Nutri-ScoreA

Quail Breast

Coturnix coturnix

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Quail Breast provides 173 kcal, 24g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Quail breast is a lean and flavorful meat that is rich in protein and essential nutrients, making it a healthy choice for various diets.

Also known as:
CoturnixGame Bird
Scientific NameCoturnix coturnix
Region of OriginEurope and Asia
Popular Comparisons:
Quail BreastQuail BreastVSAbaloneAbaloneQuail BreastQuail BreastVSAlligator TailAlligator TailQuail BreastQuail BreastVSAlligator Tail MeatAlligator Tail MeatQuail BreastQuail BreastVSFried Alligator Tail MeatFried Alligator Tail MeatQuail BreastQuail BreastVSAlpaca Loin SteakAlpaca Loin SteakQuail BreastQuail BreastVSSpicy Andouille SausageSpicy Andouille SausageQuail BreastQuail BreastVSAntelope Loin SteakAntelope Loin SteakQuail BreastQuail BreastVSBaconBaconQuail BreastQuail BreastVSApplewood Smoked BaconApplewood Smoked BaconQuail BreastQuail BreastVSCanadian Back BaconCanadian Back Bacon

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories173 kcal
Water
70%
Fiber0g
Total32.0g
Protein
24g(75%)
Fats
8g(25%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin B120.6 µg (25%)
Vitamin b6 (pyridoxine)0.1 mg (6%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Iron1.2 mg (7%)
Zinc1 mg (9%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, quail breast supports muscle growth and repair, making it ideal for athletes and active individuals.
✓Rich in vitamins and minerals, including B vitamins and iron, which are crucial for energy metabolism and red blood cell production.
✓Low in fat compared to other meats, quail breast can be a heart-healthy option for those looking to reduce saturated fat intake.
✓Contains antioxidants that may help reduce inflammation and support overall health.

Possible Risks & Side Effects

!Individuals with poultry allergies should avoid quail meat to prevent allergic reactions.
!Improperly cooked quail can pose a risk of foodborne illness; ensure it is cooked to an internal temperature of 165°F (74°C).

How to Prepare & Consume

Quail breast can be grilled, roasted, or pan-seared. It is best marinated to enhance flavor and tenderness.

Smart Selection & Storage

How to Select

Choose quail breast that is firm, moist, and has a pinkish color. Avoid any that appear discolored or have an off smell.

How to Store

Store quail breast in the refrigerator and use within 2 days or freeze for up to 6 months. Thaw in the refrigerator before cooking.

Myths vs Realities

MythQuail meat is only for gourmet cooking.
RealityQuail meat is versatile and can be easily incorporated into everyday meals.
MythQuail breast is too expensive for regular consumption.
RealityWhile quail can be pricier than chicken, it is often available at reasonable prices and offers unique flavor.
MythAll game birds are tough and require long cooking times.
RealityQuail breast is tender and cooks quickly, making it suitable for various quick recipes.

Healthy Recipes

Grilled Quail Breast with Lemon Herb Marinade

This dish features tender quail breasts marinated in a zesty lemon herb mix, grilled to perfection for a light and flavorful meal.

Ingredients
  • 4 quail breasts
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • 2 cloves garlic, minced
  • 1 tablespoon fresh rosemary, chopped
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, whisk together olive oil, lemon juice, garlic, rosemary, salt, and pepper.
  2. 2. Add the quail breasts to the marinade and let them sit for at least 30 minutes.
  3. 3. Preheat the grill to medium-high heat and grill the quail for 4-5 minutes on each side until cooked through.

Quail Breast Salad with Avocado and Citrus Vinaigrette

A refreshing salad combining seared quail breasts with creamy avocado and a tangy citrus vinaigrette for a nutritious meal.

Ingredients
  • 4 quail breasts
  • 2 cups mixed greens
  • 1 avocado, sliced
  • 1 orange, segmented
  • 2 tablespoons olive oil
  • Juice of 1 lime
  • Salt and pepper to taste
Instructions
  1. 1. Season the quail breasts with salt and pepper, then sear in a hot skillet for 3-4 minutes on each side.
  2. 2. In a small bowl, whisk together olive oil, lime juice, salt, and pepper.
  3. 3. Toss the mixed greens, avocado, and orange segments with the vinaigrette and top with sliced quail breasts.

Stuffed Quail Breasts with Spinach and Feta

Delicious quail breasts stuffed with a savory mixture of spinach and feta cheese, baked for a healthy and elegant dish.

Ingredients
  • 4 quail breasts
  • 1 cup fresh spinach, chopped
  • 1/2 cup feta cheese, crumbled
  • 1 clove garlic, minced
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Sauté garlic and spinach in olive oil until wilted, then mix in feta cheese, salt, and pepper.
  3. 3. Stuff the quail breasts with the spinach mixture, secure with toothpicks, and bake for 20-25 minutes.

Quail Breast Tacos with Mango Salsa

These vibrant tacos feature grilled quail breasts topped with a fresh mango salsa, perfect for a healthy twist on a classic favorite.

Ingredients
  • 4 quail breasts
  • 8 corn tortillas
  • 1 mango, diced
  • 1/2 red onion, diced
  • 1 jalapeño, minced
  • Juice of 1 lime
  • Cilantro for garnish
Instructions
  1. 1. Grill the quail breasts until cooked through, about 4-5 minutes per side.
  2. 2. In a bowl, combine mango, red onion, jalapeño, lime juice, and cilantro to make the salsa.
  3. 3. Serve the grilled quail in corn tortillas topped with mango salsa.

Quail Breast Stir-Fry with Broccoli and Cashews

A quick and healthy stir-fry featuring quail breasts, crisp broccoli, and crunchy cashews in a savory sauce.

Ingredients
  • 4 quail breasts, sliced
  • 2 cups broccoli florets
  • 1/2 cup cashews
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 clove garlic, minced
Instructions
  1. 1. Heat sesame oil in a pan and sauté garlic until fragrant.
  2. 2. Add sliced quail breasts and cook until browned, then add broccoli and stir-fry for 3-4 minutes.
  3. 3. Stir in soy sauce and cashews, cooking for an additional 2 minutes before serving.

Quail Breast with Quinoa and Roasted Vegetables

A wholesome dish featuring roasted quail breasts served over a bed of quinoa and seasonal roasted vegetables for a complete meal.

Ingredients
  • 4 quail breasts
  • 1 cup cooked quinoa
  • 2 cups mixed vegetables (zucchini, bell peppers, carrots)
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C) and toss vegetables with olive oil, salt, and pepper, roasting for 20-25 minutes.
  2. 2. Season quail breasts with salt and pepper and pan-sear until cooked through.
  3. 3. Serve the quail over a bed of quinoa with roasted vegetables on the side.

Quail Breast Skewers with Chimichurri Sauce

These flavorful skewers feature marinated quail breasts grilled and served with a vibrant chimichurri sauce for a healthy appetizer.

Ingredients
  • 4 quail breasts, cut into chunks
  • 2 tablespoons olive oil
  • 1 tablespoon red wine vinegar
  • 1/2 cup parsley, chopped
  • 1/4 cup cilantro, chopped
  • 2 cloves garlic, minced
  • Salt to taste
Instructions
  1. 1. Marinate quail chunks in olive oil, red wine vinegar, and salt for 30 minutes.
  2. 2. Thread the quail onto skewers and grill for 4-5 minutes until cooked through.
  3. 3. Blend parsley, cilantro, garlic, and olive oil to make chimichurri and serve alongside the skewers.

Quail Breast with Sweet Potato Mash

A comforting dish featuring seared quail breasts paired with creamy sweet potato mash, offering a nutritious and satisfying meal.

Ingredients
  • 4 quail breasts
  • 2 medium sweet potatoes, peeled and cubed
  • 2 tablespoons butter
  • Salt and pepper to taste
  • 1 teaspoon cinnamon
Instructions
  1. 1. Boil sweet potatoes until tender, then mash with butter, salt, pepper, and cinnamon.
  2. 2. Season quail breasts and sear in a hot skillet until cooked through.
  3. 3. Serve the quail over a generous scoop of sweet potato mash.

Baked Quail Breast with Garlic and Thyme

This simple yet elegant dish features quail breasts baked with garlic and fresh thyme, delivering rich flavors in a healthy preparation.

Ingredients
  • 4 quail breasts
  • 4 cloves garlic, minced
  • 2 tablespoons fresh thyme leaves
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a baking dish, combine quail breasts with garlic, thyme, olive oil, salt, and pepper.
  3. 3. Bake for 25-30 minutes until the quail is cooked through and juices run clear.

Quail Breast and Lentil Salad

A nutritious salad combining grilled quail breasts with protein-packed lentils, fresh vegetables, and a light dressing for a wholesome meal.

Ingredients
  • 4 quail breasts
  • 1 cup cooked lentils
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. Grill the quail breasts until cooked through, about 4-5 minutes per side.
  2. 2. In a large bowl, combine lentils, cherry tomatoes, cucumber, olive oil, lemon juice, salt, and pepper.
  3. 3. Slice the grilled quail and serve on top of the lentil salad.

Frequently Asked Questions (FAQ)

Is quail breast healthier than chicken?

Quail breast is leaner and has a higher protein content per serving compared to chicken, making it a nutritious alternative.

How should I cook quail breast?

Quail breast can be cooked using various methods such as grilling, roasting, or sautéing. Ensure it reaches an internal temperature of 165°F.

Can I eat quail breast if I'm on a low-carb diet?

Yes, quail breast is a low-carb meat option, making it suitable for low-carb and ketogenic diets.

What are the nutritional benefits of quail breast?

Quail breast is rich in protein, B vitamins, iron, and zinc, contributing to muscle health, energy production, and immune function.

How do I store quail breast?

Store raw quail breast in the refrigerator for up to 2 days or freeze it for longer storage. Thaw in the refrigerator before cooking.

Is quail breast safe for pregnant women?

Yes, quail breast can be a safe and nutritious option for pregnant women when cooked properly.

What is the best way to season quail breast?

Quail breast pairs well with herbs like thyme, rosemary, and spices such as paprika and garlic for enhanced flavor.

Can I eat quail breast skin?

Yes, the skin of quail breast is edible and adds flavor, but it is higher in fat, so consider your dietary needs.

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Comparisons
Quail Breast vs Abalone Quail Breast vs Alligator Tail Quail Breast vs Alligator Tail Meat
Nutrients
Protein in Quail Breast Calories in Quail Breast Vitamin-c in Quail Breast Magnesium in Quail Breast
Featured Guides
Health Benefits of Quail Breast Healthy Recipes with Quail Breast
Rankings
Meats high in protein Meats high in vitamin-b12 Meats low in carbohidratos Meats low in índice glucémico