**Food Category:** Poultry
**Food Name:** Quail
Quail is a lean and nutrient-dense meat that is often enjoyed for its rich flavor and health benefits. It's commonly consumed in various cuisines around the world, especially in Asian and Mediterranean dishes. Below is a detailed nutritional breakdown of quail per 100 grams:
- **Calories (Kcal):** 110
- **Thiamine (B1):** 0.04 mg
- **Calcium (CA):** 48 mg
- **Protein (g):** 20.2 g
- **Riboflavin (B2):** 0.32 mg
- **Magnesium (MG):** 20 mg
- **Fat (g):** 3.1 g
- **Niacin (B5):** 6.3 mg
- **Iron (FE):** 2.3 mg
- **Carbohydrate (g):** 0.2 g
- **Vitamin C (VC):** 0 mg
- **Manganese (MA):** 0.08 mg
- **Dietary Fiber (g):** 0 g
- **Vitamin E (VE):** 0.44 mg
- **Zinc (ZN):** 1.19 mg
- **Vitamin A (micrograms):** 40 µg
- **Cholesterol (mg):** 157 mg
- **Copper (CU):** 0.1 mg
- **Carotene (micrograms):** 1.4 µg
- **Potassium (mg):** 204 mg
- **Phosphorus (P):** 179 mg
- **Retinol Equivalent (µg):** 75.1 µg
- **Sodium (mg):** 48.4 mg
- **Selenium (SE):** 11.67 µg
Quail is an excellent source of high-quality protein, B-vitamins, and essential minerals like iron, magnesium, and zinc. Its low carbohydrate and fiber content make it ideal for those following a low-carb or high-protein diet. Additionally, quail is known for its heart-healthy properties due to its relatively low fat and cholesterol levels compared to other red meats. Whether grilled, roasted, or used in stews, quail offers both flavor and nutrition in every bite.