Quail meat comes from a small game bird that is among poultry just like chickens, ducks, turkeys, pigeons…

This flesh of a quail bird is rich in lipids which makes the meat very tender and tasty.

In this article, we gathered all the information you guys need to know about quail meat, its nutritional values, health benefits and side effects, alongside tips on how to buy + cook + store it.

Quail meat: overview

The quail is a small wild bird that belongs to the Phasianidae family and has been hunted for centuries.

The bird offers delicious meat and very nutritional eggs which is why throughout time people started cultivating it, just like chickens.

A quail is almost half the size of a pigeon as it only measures about 6 inches (15cm) in length and weighs about 7 ounces (200g).

There are several breeds of quail including the Japanese quail, the common quail (corn quail), California quail, and the bobwhite quail.

Quail meat health benefits and nutritional values:

Nutritional values:

Quail meat has a very unique as it combines the good taste of poultry with the juiciness of game meat.

The bird is very small but it offers rich meat full of proteins, minerals, and vitamins.

The caloric content of quail meat is around 226 calories per 3.5 oz (100g) and that makes it medium lean meat.

In addition, quail meat is loaded with vitamins such as A, E, K, and the B group.

It is also a great source of minerals including copper, Iron, Zinc, Phosphorus, and Selenium.

This data counts for a serving of 3.5oz (100g) of cooked quail meat:

• Calories: 226
• Protein: 25g
• Cholesterol: 86mg
• Fat: 14g
• A vitamin: 8%
• E vitamin: 5%
• K vitamin: 4%
• B1 vitamin: 18%
• B2 vitamin: 23%
• B3 vitamin: 49%
• B6 vitamin: 36%
• B12 vitamin: 15%
• Copper: 66%
• Iron: 24%
• Magnesium: 5%
• Phosphorus: 22%
• Potassium: 5%
• Zinc: 28%
• Selenium: 39%

Health benefits:

Fights gastrointestinal diseases:

The stomach is daily susceptible to different types of food and liquids and we just expect it to always perform normally.

Nonetheless, to enhance the normal functioning of the stomach we need to consume food that enhances its performance.

This is where quail meat comes in handy as it offers protective properties which help prevent inflammations in the gastrointestinal tract.

The meat of a quail contains a low amount of cholesterol which makes it very easy to digest.

Also, Quail meat offers large amounts of vitamins and minerals that our stomachs need to break down the food we eat.

Because of that, many nutritionists recommend quail meat to deal with colitis, gastritis, and other digestive problems.

Promotes weight loss:

To lose weight, we need to consume food that is high in protein while having a minimum level of saturated fats.

By doing that, we are giving the body the essence to be able to carry out physical activities within adding on weight from fats.

This is where quail meat comes in handy as it offers about 50% of the daily need in protein with only 13% of the allowed amount of saturated fats.

With those statistics in consideration, quail meat is more suitable than rabbits and chicken when you’re following a diet.

An ally during pregnancy:

To look after her health and ensure the proper development of the fetus, the mother needs to consume enough vitamins and minerals.

With a high content of B vitamins, consuming quail meat during pregnancy stabilizes the emotional state of the mother.

Also, quail meat is very low in calories and super easy to digest which makes it perfect during pregnancy.

During pregnancy, quail meat is best consumed boiled or steamed to ensure that no nutrient goes to waste.

Enhances the nervous system:

Unfortunately, as we grow old we are more vulnerable to nervous system diseases caused by the effect of cell degradation.

These problems can be anywhere from short memory loss all the way to Alzheimer’s and dementia.

However, there are signs and causes for all these nerve system diseases and by knowing them we can counter the effect of aging.

For instance, consuming the right amount of minerals and vitamins will strengthen the nerve cells and restore them.

Quail meat offers a lot of beneficial nutrients including selenium, zinc, magnesium, vitamin B1, B6, and B12.

All these elements play a huge role in promoting better mental development, better memory, and better nerve system functioning.

Good for the cardiovascular system:

To avoid cardiovascular issues, we surely need to consume healthy food that allows our cardiovascular system to function properly.

This is where quail meat comes in handy as it only contains 30% of the daily needs in cholesterol and yet is full of minerals and vitamins.

For instance, this meat is full of vitamins from the B group which all have a great impact on our hearts and blood.

Also, a serving of quail meat provides 60% and 22% of the daily need in copper and phosphorus which are both needed to create blood cells.

Consuming quail meat increases the formation of hemoglobin, makes blood vessels stronger, and enhances blood circulation.

The combination of all these nutrients in quail meat also reduces the risk of blood clots which promotes a healthier cardiovascular system.

Good for eyes:

Quail meat is a good source of many beneficial nutrients that have a good impact, particularly on men’s health.

In fact, this meat contains zeaxanthin and lutein which are types of carotenes that have many benefits for the retina.

In fact, when consuming quail meat we are offering better protection for our eyes from UV radiation.

In addition, the meat of a quail also offers vitamin A which can prevent macular degeneration caused by aging.

Other benefits of quail meat:

• Helps produce energy.
• Stimulates the production of testosterone.
• Reduces anxiety.
• Supports the reproductive system.
• Regulates blood volemia and blood sugar levels.
• Strengthens the heart muscles.
• Normalizes metabolism.
• Improves digestion.
• Helps prevent anemia.
• Enhances bone structure and prevents osteoporosis.
• Regulates blood pressure.
• Boosts the immune system.
• Promotes a better respiratory system functioning. Stabilizes

Precautions before you consume quail meat:

Generally, quail meat has no dangerous effects on our health as it has no counter-indications.

In fact, there is no record of any allergen in this type of meat which makes it suitable for those who have allergies to meat.

Nonetheless, some individuals may have certain rare intolerance to quail meat and they should avoid consuming it.

Most recorded rare cases of side effects are related to spoiled quail meat.

Wild quail is very resistant to poisons and diseases but as it consumes toxic seeds, their meat could be poisonous to us.

However, these are super rare cases as we are 10 times more likely to be poisoned by cultivated chicken than by wild quails.

However, since quail can also be cultivated some industries inject the bird with hormones and additives to make it grow faster.

These bad cultivation techniques accumulate bad additives in the bird’s body and cause bad side effects once we consume them.

Because of that, you should make sure you only buy quail meat from trusted suppliers.

Consuming quail meat:

In the market, you’re most likely going to find quail meat already gutted and ready for consumption.

Also, you can find quail meat partially boned with only thigh bones intact and this is very fitted for stuffing recipes.

Despite the fact that this bird is really tiny, there are different ideas to use quail meat like barbecued, pan-fried, in the oven, stewed, braised…

Quail meat is different than chicken as it dries out quickly and requires less time to be cooked thoroughly.

Here are few ideas to start your experience with quail meat:

• Sautéed with mushrooms.
• Stuffed with ground beef, dry fruits, rice…
• Pickled with soy sauce, ginger and lemongrass.
• Stewed in a sauce.
• Baked in the oven with spices and herbs.
• In any recipe instead of chicken just make sure it doesn’t dry out.

Buying quail meat:

There are always a few easy tips anyone can use to ensure that you’re buying the best quail meat in the market.

First, a good quality quail should not smell unpleasant as that is a sign of spoilage.

It should look darker than chicken and should be clean with no apparent bruises or green or black spots.

Also, the flesh of this meat should be elastic and you can simply put a finger pressure on it and ensure that the spot recovers quickly.

If you are buying packaged quail meat, read the label and learn about the storing method and manufacturing process.

In addition, quail meat spoils within 1 hour without cooling so make sure that the meat you’re buying is well refrigerated.

Good frozen quail meat should have no ice inside the package and it should look completely dry.

Storing quail meat:

Just like chicken, quail meat can be stored in the coldest part of the fridge for up to 3 days.

Nonetheless, the flesh of quail meat is very fragile and it is probably better if you prepare it as soon as you buy it.

In case you want to store it for a longer time, you can also freeze quail meat for 3 months by putting it in a freezing bag.

To limit the risk of contamination the best method is to thaw frozen quail by placing it in the fridge overnight.

Also, make sure you pierce a few holes in the freezing bag to allow the liquid to drain out.

To do it faster in just 1 hour, you can defrost a frozen quail by placing it in cold water with 1 tbsp of vinegar.

Don’t forget that you cannot freeze quail meat after you defrost it and it is better to consume it within 24 hours.