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Food · Poultry Products

Quail nutrition facts

A typical portion of quail (1 cup, diced, cooked; 135 g, cooked) has 310 calories and 34g of protein (USDA FoodData Central). USDA lists 5 descriptions of it: per 100 g they range from 123 calories (breast, meat only, raw) to 227 (cooked, total edible).

Nutrition Facts

Serving size1 cup, diced, cooked (135g)
Amount per serving
Calories310
% Daily Value*
Total Fat 19g24%
Saturated Fat 5g27%
Trans Fat not declared
Cholesterol 115mg39%
Sodium 290mg13%
Total Carbohydrate 0g0%
Dietary Fiber 0g0%
Total Sugars 0g
Includes Added Sugars not declared
Protein 34g68%
Vitamin D 0.3mcg1%
Calcium 20mg2%
Iron 6mg33%
Potassium 290mg6%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g for Quail, cooked, scaled to the portion. Check the USDA record.

Protein per 100 g
25g
more than 86% of 8,218 USDA reference foods
Calories per 100 g
226
more than 60% of reference foods
Sodium per 100 g
214mg
more than 66% of reference foods

1 cup, diced, cooked weighs 135 g in USDA's record for Quail, cooked (FDC 2706149).

Where the calories come from: 0% carbohydrate, 56% fat and 44% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

  • Copper0.8 mg in 1 cup, diced, cooked (135 g), 88% of the Daily Value
  • Niacin11 mg in 1 cup, diced, cooked (135 g), 67% of the Daily Value
  • Selenium29 µg in 1 cup, diced, cooked (135 g), 53% of the Daily Value
  • Vitamin B60.8 mg in 1 cup, diced, cooked (135 g), 49% of the Daily Value
  • Zinc4.2 mg in 1 cup, diced, cooked (135 g), 38% of the Daily Value
  • Riboflavin0.4 mg in 1 cup, diced, cooked (135 g), 31% of the Daily Value
  • Phosphorus375 mg in 1 cup, diced, cooked (135 g), 30% of the Daily Value
  • Thiamin0.3 mg in 1 cup, diced, cooked (135 g), 25% of the Daily Value
  • Vitamin B120.5 µg in 1 cup, diced, cooked (135 g), 20% of the Daily Value
  • Choline89 mg in 1 cup, diced, cooked (135 g), 16% of the Daily Value
  • Vitamin A95 µg RAE in 1 cup, diced, cooked (135 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 2706149), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of quail USDA describes

Total edible has the most calories per 100 g (227); the fewest: Breast (123)

Calories per 100 g by USDA description of quailCooked226Total edible227Breast123Raw134Meat and skin192Calories per 100 g by USDA description of quailCooked226Total edible227Breast123Raw134Meat and skin192Calories per 100 g by USDA description of quailCooked226Total edible227Breast123Raw134Meat and skin192Calories per 100 g by USDA description of quailCooked226Total edible227Breast123Raw134Meat and skin192Calories per 100 g by USDA description of quailCooked226Total edible227Breast123Raw134Meat and skin192Calories per 100 g by USDA description of quailCooked226Total edible227Breast123Raw134Meat and skin192Calories per 100 g by USDA description of quailCooked226Total edible227Breast123Raw134Meat and skin192Calories per 100 g by USDA description of quailCooked226Total edible227Breast123Raw134Meat and skin192Calories per 100 g by USDA description of quailCooked226Total edible227Breast123Raw134Meat and skin192
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 5 USDA descriptions of quail, per 100 g
USDA descriptionCaloriesProteinFatSodium
Quail, cooked22625 g14 g214 mg
Quail, cooked, total edible22725.1 g14.1 g52 mg
Quail, breast, meat only, raw12322.6 g3 g55 mg
Quail, meat only, raw13421.8 g4.5 g51 mg
Quail, meat and skin, raw19219.6 g12.1 g53 mg

Every nutrient in this record (65)

The portion is 1 cup, diced, cooked (135 g); % DV is for that portion.

Energy, macronutrients and sugars (12)
NutrientPer portionPer 100 g% DV
Protein33.8 g25.0 g68%
Total lipid (fat)19.0 g14.0 g24%
Carbohydrate, by difference0 g0 g0%
Energy305 kcal226 kcal
Alcohol, ethyl0 g0 g
Water80.7 g59.8 g
Total Sugars0 g0 g
Fiber, total dietary0 g0 g0%
Cholesterol116 mg86.0 mg39%
Fatty acids, total saturated5.32 g3.94 g27%
Fatty acids, total monounsaturated6.58 g4.87 g
Fatty acids, total polyunsaturated4.69 g3.47 g
Minerals (9)
NutrientPer portionPer 100 g% DV
Calcium, Ca20.3 mg15.0 mg2%
Iron, Fe5.95 mg4.41 mg33%
Magnesium, Mg29.7 mg22.0 mg7%
Phosphorus, P375 mg278 mg30%
Potassium, K290 mg215 mg6%
Sodium, Na289 mg214 mg13%
Zinc, Zn4.17 mg3.09 mg38%
Copper, Cu0.80 mg0.59 mg88%
Selenium, Se29.3 µg21.7 µg53%
Vitamins (23)
NutrientPer portionPer 100 g% DV
Retinol94.5 µg70.0 µg
Vitamin A, RAE94.5 µg70.0 µg11%
Carotene, beta0 µg0 µg
Carotene, alpha0 µg0 µg
Vitamin E (alpha-tocopherol)0.94 mg0.70 mg6%
Vitamin D (D2 + D3)0.27 µg0.20 µg1%
Cryptoxanthin, beta0 µg0 µg
Lycopene0 µg0 µg
Lutein + zeaxanthin0 µg0 µg
Vitamin C, total ascorbic acid3.10 mg2.30 mg3%
Thiamin0.30 mg0.22 mg25%
Riboflavin0.40 mg0.30 mg31%
Niacin10.6 mg7.89 mg67%
Vitamin B-60.83 mg0.62 mg49%
Folate, total8.10 µg6.00 µg
Vitamin B-120.49 µg0.36 µg20%
Choline, total88.6 mg65.6 mg16%
Vitamin K (phylloquinone)5.67 µg4.20 µg5%
Folic acid0 µg0 µg
Folate, food8.10 µg6.00 µg
Folate, DFE8.10 µg6.00 µg2%
Vitamin E, added0 mg0 mg
Vitamin B-12, added0 µg0 µg
Fatty acids (19)
NutrientPer portionPer 100 g% DV
SFA 4:00 g0 g
SFA 6:00 g0 g
SFA 8:00 g0 g
SFA 10:00 g0 g
SFA 12:00.063 g0.047 g
SFA 14:00.16 g0.12 g
SFA 16:03.45 g2.55 g
SFA 18:01.39 g1.03 g
MUFA 18:15.54 g4.10 g
PUFA 18:23.62 g2.68 g
PUFA 18:30.66 g0.49 g
PUFA 20:40.22 g0.16 g
PUFA 22:6 n-3 (DHA)0 g0 g
MUFA 16:10.97 g0.72 g
PUFA 18:40 g0 g
MUFA 20:10.016 g0.012 g
PUFA 20:5 n-3 (EPA)0.016 g0.012 g
MUFA 22:10 g0 g
PUFA 22:5 n-3 (DPA)0.047 g0.035 g

Source: USDA FoodData Central, FDC 2706149: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in quail?

310 in 1 cup, diced, cooked (135 g) of cooked; 123 to 227 per 100 g across USDA's descriptions.

How much protein is in quail?

34g in 1 cup, diced, cooked; 25 g per 100 g.

How much sodium is in quail?

290mg in 1 cup, diced, cooked; 214 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation
what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label
the 5% and 20% Daily Value rule. fda.gov