Meat and Poultry / Poultry
Quail meat
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 69% |
| Calories | 154kcal / 2530kcal (6%) |
Macronutrients
Protein | 21.1 g/ 71g (29%) | ||||||
Total Fat | 7.7 g/ 42g (18%) | ||||||
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Total Carbs | 0 g/ 348g (0%) | ||||||
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Vitamins
Vit A | 24.5 mcg RAE/ 700mcg RAE (3%) |
Vit B1 | 0.05 mg/ 1mg (4%) |
Vit B2 | 0.27 mg/ 1mg (20%) source |
Vit B3 | 5.2 mg NE/ 16mg NE (32%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 129 mg/ 750mg (17%) source |
Phosphorus | 189 mg/ 700mg (27%) source |
Iron | 1.5 mg/ 12mg (12%) |
Sodium | 51 mg/ 1500mg (3%) low |
What is this food?
Quail meat is a small-bird meat that’s mainly valued as a protein source. Per 100g, it provides about 154 kcal and 7.7g total fat (with 2.24g saturated fat), with 119mg cholesterol and 51mg sodium. It has 0g carbs and 0g fiber.
Why it matters to health
Quail meat helps you meet your daily protein needs for building and repairing body tissues, and it can keep you full when paired with vegetables and rice in the right portions. At the same time, it has saturated fat and cholesterol, so it’s best to enjoy it in reasonable portions, especially if you’re watching heart health. Since it has low sodium per 100g, the overall sodium still depends a lot on how it’s cooked (e.g., salty sauces, bagoong, or seasoning).
Healthier tips
- For meals: aim for a palm-sized portion of quail meat, then add 1–2 servings of vegetables and a sensible amount of rice or other carbs.
- Choose cooking methods like boiling, grilling, or lightly sautéing instead of deep-frying.
- Balance your plate: since quail has no fiber, include leafy greens, okra, squash, or other veggies to support digestion and fullness.
- Watch added salt: go easy on salty marinades, soy sauce, or bagoong; use herbs, garlic, calamansi, and spices for flavor.
- Enjoy it regularly but not every day—everything in moderation fits well with a typical schedule of 3 full meals plus 1–2 snacks.
Common Filipino dishes
Adobong Pugo (quail), Pugo sa Gata (quail in coconut milk), Inihaw na Pugo (grilled quail), Pugo Embutido, Sinigang na Pugo
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Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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