Quail Meat and Skin (Raw) – Nutritional Information and Health Benefits
Quail, a small game bird with tender meat, offers a unique and flavorful option for culinary enthusiasts. When prepared with the skin, quail can provide a rich source of protein, essential minerals, and beneficial vitamins. This section delves into the nutritional details of raw quail meat and skin, highlighting its health benefits and dietary advantages.
Ingredients:
- Quail Meat and Skin (Raw)
Nutritional Information (per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 192 kcal |
| Protein | 19.63 g |
| Total Fat | 12.05 g |
| Saturated Fat | 3.38 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 13 mg |
| Iron | 3.97 mg |
| Magnesium | 23 mg |
| Phosphorus | 275 mg |
| Potassium | 216 mg |
| Sodium | 53 mg |
| Zinc | 2.42 mg |
| Copper | 0.507 mcg |
| Manganese | 0.019 mg |
| Selenium | 16.6 mcg |
| Vitamin C | 6.1 mg |
| Thiamin (Vitamin B1) | 0.244 mg |
| Riboflavin (Vitamin B2) | 0.26 mg |
| Niacin (Vitamin B3) | 7.538 mg |
| Vitamin B6 | 0.6 mg |
| Folate | 8.0 mcg |
| Vitamin B12 | 0.43 mcg |
| Vitamin A | 73 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Quail meat is considered a safe choice for most people with common allergies. However, individuals with known poultry or game bird allergies should avoid consuming quail. As with any animal protein, cross-contamination can occur during processing, so it is important to handle quail meat with care to avoid allergic reactions, especially for those with sensitivities to bird proteins.
Dietary Preferences:
- High-Protein: Quail meat is an excellent source of protein, making it ideal for those following high-protein or low-carb diets, such as keto or paleo. It provides a lean alternative to other meat options.
- Gluten-Free: Quail meat is naturally gluten-free, making it suitable for individuals with gluten intolerance or celiac disease.
- Low-Carb: With zero carbohydrates, quail meat is a great option for low-carb diets.
- Rich in Vitamins and Minerals: The meat is particularly rich in iron, phosphorus, magnesium, and a variety of B vitamins, including niacin and vitamin B6, which support energy production and metabolic health.
- Low in Saturated Fat: While quail contains some saturated fat, it is relatively lower in fat compared to other meats, which makes it a good choice for those aiming to reduce fat intake while still getting the benefits of animal protein.
Health Benefits:
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Rich in Protein: Quail is an excellent source of high-quality protein, providing almost 20 grams per 100 grams. Protein is essential for muscle growth, immune function, and overall cellular repair and regeneration.
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Supports Bone Health: Quail meat offers a notable amount of phosphorus and calcium, two minerals critical for maintaining healthy bones and teeth. Phosphorus is also involved in energy production and supporting kidney function.
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Boosts Iron Levels: The iron content in quail (3.97 mg per 100g) contributes to the formation of hemoglobin, promoting good oxygen transport throughout the body and helping to prevent iron-deficiency anemia.
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Rich in B Vitamins: B vitamins like niacin (Vitamin B3) and vitamin B6 in quail support energy metabolism and help reduce the risk of chronic illnesses such as cardiovascular disease and diabetes.
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Rich in Selenium and Zinc: Selenium is a powerful antioxidant that plays a key role in immune function, while zinc is essential for wound healing, immune system support, and protein synthesis.
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Low in Carbs and Sugars: For those following low-carb diets, quail provides a protein-packed meal without any carbohydrates or added sugars, which helps in maintaining stable blood sugar levels.
Cooking Tips:
- Grill or Roast: Quail can be grilled or roasted whole for a deliciously tender result. For added flavor, marinate the quail in herbs and spices like rosemary, garlic, or thyme before cooking.
- Stuffed Quail: You can stuff quail with wild rice, nuts, or fruits for an elegant and flavorful dish.
- Pan-Seared: Pan-searing quail is a quick and easy method that preserves the meat’s delicate texture and enhances its natural flavor.
Conclusion:
Quail meat, especially when consumed with the skin, offers a flavorful, protein-packed, and nutrient-dense option for a variety of diets. It is rich in essential vitamins and minerals, including iron, magnesium, and B vitamins, making it a valuable addition to a healthy, balanced diet. Whether roasted, grilled, or pan-seared, quail is a versatile ingredient that can be enjoyed in various culinary applications, providing both taste and nutrition in every bite.
