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Whole Quail
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Nutri-ScoreA

Whole Quail

Coturnix coturnix

Clinical Encyclopedia

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

Whole Quail provides 173 kcal, 25g 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.

Whole quail is a small game bird known for its tender meat and rich flavor. It is a nutritious source of protein and essential vitamins and minerals.

Also known as:
CoturnixJapanese Quail
Scientific NameCoturnix coturnix
Region of OriginNative to Europe and Asia, now farmed worldwide.
Popular Comparisons:
Whole QuailWhole QuailVSAbaloneAbaloneWhole QuailWhole QuailVSAlligator TailAlligator TailWhole QuailWhole QuailVSAlligator Tail MeatAlligator Tail MeatWhole QuailWhole QuailVSFried Alligator Tail MeatFried Alligator Tail MeatWhole QuailWhole QuailVSAlpaca Loin SteakAlpaca Loin SteakWhole QuailWhole QuailVSSpicy Andouille SausageSpicy Andouille SausageWhole QuailWhole QuailVSAntelope Loin SteakAntelope Loin SteakWhole QuailWhole QuailVSBaconBaconWhole QuailWhole QuailVSApplewood Smoked BaconApplewood Smoked BaconWhole QuailWhole QuailVSCanadian Back BaconCanadian Back Bacon

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories173 kcal
Water
70%
Fiber0g
Total33.0g
Protein
25g(76%)
Fats
8g(24%)
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, making it an excellent choice for muscle repair and growth.
✓Rich in B vitamins, particularly B12, which is crucial for energy metabolism and neurological function.
✓Contains essential minerals like iron and zinc, supporting immune function and overall health.
✓Low in carbohydrates, making it suitable for low-carb diets.

Possible Risks & Side Effects

!May contain high levels of cholesterol; moderation is advised for those with cholesterol concerns.
!Improperly cooked quail can pose a risk of foodborne illness; ensure thorough cooking.

How to Prepare & Consume

Best enjoyed roasted or grilled; marinating can enhance flavor and tenderness. Ensure internal temperature reaches 165°F (75°C).

Smart Selection & Storage

How to Select

Choose whole quail that is plump and has a fresh smell. The skin should be intact and free of discoloration.

How to Store

Store in the refrigerator for up to 2 days or freeze for longer shelf life. Thaw in the refrigerator before cooking.

Myths vs Realities

MythQuail meat is too gamey for most people.
RealityQuail meat has a mild flavor that is often described as tender and delicate, appealing to many palates.
MythQuail is only for gourmet cooking.
RealityQuail can be easily prepared at home and is versatile for various cooking methods.
MythEating quail can cause allergies.
RealityQuail meat is generally safe for most people, but those with poultry allergies should exercise caution.

Healthy Recipes

Herb-Roasted Whole Quail with Quinoa Salad

Succulent whole quail roasted with fresh herbs served alongside a vibrant quinoa salad packed with vegetables and a zesty lemon dressing.

Ingredients
  • 4 whole quails, cleaned and patted dry
  • 2 tablespoons olive oil
  • 1 tablespoon fresh rosemary, chopped
  • 1 tablespoon fresh thyme, chopped
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
  • 1 cup quinoa, rinsed
  • 2 cups vegetable broth
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/4 cup red onion, finely chopped
  • Juice of 1 lemon
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix olive oil, rosemary, thyme, garlic powder, salt, and pepper. Rub this mixture all over the quails.
  3. 3. Place the quails on a baking sheet and roast for 25-30 minutes until golden brown.
  4. 4. Meanwhile, cook quinoa in vegetable broth according to package instructions. Fluff with a fork once done.
  5. 5. In a large bowl, combine cooked quinoa, cherry tomatoes, cucumber, red onion, and lemon juice. Toss to combine.
  6. 6. Serve the roasted quail on a bed of quinoa salad.

Grilled Whole Quail with Mango Salsa

Whole quail marinated in a blend of spices and grilled to perfection, topped with a refreshing mango salsa for a burst of flavor.

Ingredients
  • 4 whole quails, cleaned
  • 2 tablespoons olive oil
  • 1 tablespoon smoked paprika
  • 1 teaspoon cumin
  • Salt and pepper to taste
  • 1 ripe mango, diced
  • 1/2 red bell pepper, diced
  • 1/4 cup red onion, finely chopped
  • Juice of 1 lime
  • 1/4 cup fresh cilantro, chopped
Instructions
  1. 1. In a bowl, mix olive oil, smoked paprika, cumin, salt, and pepper. Coat the quails in the marinade and let sit for 30 minutes.
  2. 2. Preheat the grill to medium-high heat. Grill the quails for about 5-7 minutes on each side until fully cooked.
  3. 3. In a separate bowl, combine mango, red bell pepper, red onion, lime juice, and cilantro to make the salsa.
  4. 4. Serve the grilled quail topped with mango salsa.

Stuffed Whole Quail with Spinach and Feta

Whole quail stuffed with a savory mixture of spinach, feta cheese, and herbs, baked until juicy and flavorful.

Ingredients
  • 4 whole quails, cleaned
  • 2 cups fresh spinach, chopped
  • 1/2 cup feta cheese, crumbled
  • 1/4 cup breadcrumbs
  • 1 tablespoon olive oil
  • 1 teaspoon dried oregano
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 350°F (175°C).
  2. 2. In a skillet, heat olive oil and sauté spinach until wilted. Remove from heat and mix in feta, breadcrumbs, oregano, salt, and pepper.
  3. 3. Stuff each quail with the spinach mixture and secure openings with toothpicks.
  4. 4. Place stuffed quails in a baking dish and bake for 30-35 minutes until cooked through.

Whole Quail in Pomegranate Glaze

Whole quail glazed with a sweet and tangy pomegranate sauce, served with roasted seasonal vegetables for a healthy meal.

Ingredients
  • 4 whole quails, cleaned
  • 1 cup pomegranate juice
  • 2 tablespoons honey
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
  • 2 cups mixed seasonal vegetables (carrots, zucchini, bell peppers)
  • 2 tablespoons olive oil
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. In a saucepan, combine pomegranate juice, honey, balsamic vinegar, salt, and pepper. Simmer until reduced by half.
  3. 3. Toss seasonal vegetables with olive oil, salt, and pepper, and spread on a baking sheet.
  4. 4. Place quails on the sheet and brush with pomegranate glaze. Roast for 25-30 minutes, basting with glaze halfway through.

Crispy Quail with Sweet Potato Mash

Crispy-skinned whole quail served over a creamy sweet potato mash, creating a delightful balance of flavors and textures.

Ingredients
  • 4 whole quails, cleaned
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • 2 large sweet potatoes, peeled and cubed
  • 1/4 cup almond milk
  • 1 tablespoon butter
  • 1 teaspoon cinnamon
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Rub quails with olive oil, salt, and pepper. Place on a baking sheet and roast for 30 minutes until skin is crispy.
  3. 3. Meanwhile, boil sweet potatoes until tender. Drain and mash with almond milk, butter, and cinnamon until smooth.
  4. 4. Serve crispy quail over a bed of sweet potato mash.

Quail Tacos with Avocado Cream

Flavorful shredded quail meat served in corn tortillas with a creamy avocado sauce and fresh toppings for a healthy twist on tacos.

Ingredients
  • 4 whole quails, cleaned
  • 1 tablespoon taco seasoning
  • 8 corn tortillas
  • 1 ripe avocado
  • 1/4 cup Greek yogurt
  • Juice of 1 lime
  • 1/2 cup shredded cabbage
  • 1/4 cup fresh cilantro, chopped
Instructions
  1. 1. Season quails with taco seasoning and roast in the oven at 375°F (190°C) for 30 minutes until cooked through.
  2. 2. In a blender, combine avocado, Greek yogurt, lime juice, and blend until smooth.
  3. 3. Shred the cooked quail meat and serve in corn tortillas topped with avocado cream, cabbage, and cilantro.

Quail and Vegetable Stir-Fry

Quick and healthy stir-fried whole quail with a colorful mix of vegetables, seasoned with ginger and garlic for a flavorful dish.

Ingredients
  • 4 whole quails, cleaned and cut into pieces
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 tablespoon fresh ginger, minced
  • 2 cloves garlic, minced
  • 1 bell pepper, sliced
  • 1 cup broccoli florets
  • 1 carrot, julienned
  • 2 green onions, sliced
Instructions
  1. 1. In a large skillet, heat sesame oil over medium-high heat. Add ginger and garlic, sautéing until fragrant.
  2. 2. Add quail pieces and cook until browned. Stir in soy sauce and vegetables, cooking until vegetables are tender.
  3. 3. Serve hot, garnished with sliced green onions.

Quail and Lentil Stew

A hearty and nutritious stew featuring tender quail and protein-rich lentils, simmered with vegetables and spices for a comforting meal.

Ingredients
  • 4 whole quails, cleaned
  • 1 cup green lentils, rinsed
  • 4 cups vegetable broth
  • 1 onion, chopped
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 2 cloves garlic, minced
  • 1 teaspoon thyme
  • Salt and pepper to taste
Instructions
  1. 1. In a large pot, sauté onion, carrots, celery, and garlic until softened.
  2. 2. Add quails, lentils, vegetable broth, thyme, salt, and pepper. Bring to a boil, then reduce heat and simmer for 45 minutes.
  3. 3. Remove quails, shred the meat, and return to the pot. Serve warm.

Spicy Quail Skewers with Yogurt Dip

Grilled spicy quail skewers served with a cooling yogurt dip, perfect for a healthy appetizer or light meal.

Ingredients
  • 4 whole quails, cleaned and cut into pieces
  • 2 tablespoons chili powder
  • 1 tablespoon cumin
  • Salt and pepper to taste
  • 1 cup Greek yogurt
  • 1 tablespoon fresh mint, chopped
  • Juice of 1 lemon
Instructions
  1. 1. In a bowl, mix quail pieces with chili powder, cumin, salt, and pepper. Thread onto skewers.
  2. 2. Grill skewers over medium heat for about 10-12 minutes until cooked through.
  3. 3. In a separate bowl, combine Greek yogurt, mint, and lemon juice for the dip. Serve alongside the skewers.

Frequently Asked Questions (FAQ)

What is the nutritional value of whole quail?

Whole quail is rich in protein, providing about 25g per 100g serving, along with essential vitamins and minerals.

How should I cook whole quail?

Whole quail can be roasted, grilled, or braised. Ensure it is cooked to an internal temperature of 165°F (75°C).

Is quail meat healthy?

Yes, quail meat is low in fat and high in protein, making it a healthy choice for many diets.

Can I eat quail eggs?

Yes, quail eggs are edible and considered a delicacy, rich in nutrients.

How do I store whole quail?

Store whole quail in the refrigerator for up to 2 days or freeze for longer storage.

What are the health benefits of eating quail?

Quail meat is high in protein, low in fat, and contains essential vitamins and minerals, supporting overall health.

Is quail meat suitable for children?

Yes, quail meat is a nutritious option for children, but ensure it is cooked properly.

Where can I buy whole quail?

Whole quail can be found in specialty grocery stores, farmers' markets, or online retailers.

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