As a low-fat source of protein, quail meat is a popular choice for people looking to control their weight or maintain a balanced diet. If you are looking for accurate information on quail meat calories, this article provides complete details based on reliable nutritional data to help you plan your meals. The main focus is on its nutritional value per 100 grams, which can help maintain daily energy levels and support overall health.
Quail meat nutritional value tables
To better understand the calories in quail meat and its ingredients, the following tables have been prepared based on standard nutritional data. These tables focus on 100 grams and present the information in a simple and practical way.
Quail meat calorie table and macronutrients per 100 grams
| Nutrient | Amount (per 100 grams raw) |
|---|---|
| Quail meat calories | 134 kcal |
| Protein | 21.76 grams |
| Fat | 4.53 grams |
| Carbohydrates | 0 grams |
Table of sugar, fiber and salt per 100 grams
| Nutrient | Amount (per 100 grams raw) |
|---|---|
| Sugar | 0 grams |
| Fiber | 0 grams |
| Salt/sodium | 51 mg |
| Cholesterol | 70 mg |
Table of important vitamins and minerals
| Nutrient | Amount (per 100 grams raw) |
|---|---|
| Iron | 4.2 mg |
| Calcium | 12 mg |
| Vitamin B3 (niacin) | 6 mg |
| Vitamin B12 | 2.2 micrograms |
Quail meat calorie table in common consumption units
| Consumption unit | Approximate value | Approximate calories (raw) |
|---|---|---|
| 1 quail (about 90 grams) | 1 pieces | 121 kcal |
| 1 palm (about 50 grams) | Half a quail | 67 kcal |
| 1 medium portion (150 grams) | 1.5 Quail | 201 kcal |
Calorie comparison table for raw and cooked quail meat
| Preparation method | Calories (per 100 grams) | Protein (grams) | Fat (grams) |
|---|---|---|---|
| raw | 134 | 21.76 | 4.53 |
| Cooked (boiled or grilled) | 227 | 25.1 | 14.1 |
| Fried | About 250 | 24 | 16 |
Nutritional benefits and uses
Quail meat, with its unique composition, can be a beneficial part of the diet. Below, we will discuss its role in various aspects of nutrition in a practical way:
- The role of quail meat in weight loss or gain: With an average calorie content of 134 per 100 grams raw and high in protein, it helps in weight loss because protein increases metabolism and its low fat content prevents the storage of excess calories. To gain weight, it can be combined with other nutrients.
- Its effect on feelings of fullness and appetite control: 21.76 grams of protein per 100 grams creates a long-lasting feeling of fullness and controls hunger hormones, which is beneficial for daily diets.
- Suitable or unsuitable for weight loss diets: It is perfectly suitable, as it is free of carbohydrates and sugar and has low saturated fat (1.6 g per 100 g), making it a low-calorie option.
- Its place in the athlete's diet: An excellent source of protein for muscle repair after exercise, with 4.2 mg of iron that improves oxygen delivery to muscles and provides sustained energy.
- The effect of balanced consumption on daily energy: B vitamins such as niacin and B12 boost metabolism and maintain daily energy without blood sugar fluctuations.
- Short and smart comparison with similar foods: Compared to chicken (215 calories per 100 grams), quail meat has fewer calories but offers more protein (5% more), making it superior for protein-based diets.
- Who should balance its consumption: Those on a low-sodium diet should pay attention to 51 mg of sodium, and those with cholesterol sensitivity (70 mg) should keep their consumption balanced to maintain nutritional balance.
These benefits are derived based on standard nutritional data and focus on the real needs of users. We recommend that you also learn about the following articles:
Is excessive consumption a problem?
Moderate consumption of quail meat, such as 100-150 grams per day, is usually safe and contributes to a diet due to its high protein and low fat content. However, excessive consumption (more than 300 grams daily) may lead to increased cholesterol (70 mg/100 grams), which requires monitoring for people with a history of heart problems. Also, its 51 mg of sodium can affect blood pressure in large quantities, so it is recommended to combine it with vegetables and use low-salt cooking methods. Focusing on the amount consumed will maintain a balance without causing any risk.
FAQ
How many calories are in quail meat?
The calories in quail meat are about 134 kcal per 100 grams of raw meat, making it a low-calorie option for daily diets.
Is quail meat suitable for diet?
Yes, with its high protein and lack of carbohydrates, it is ideal for weight loss diets and creates a long-lasting feeling of fullness.
What is the best way to consume calories?
The boiled or grilled method is best, as it keeps calories at around 227 per 100 grams and doesn't add fat.
What is the difference in quail meat calories in different cooking methods?
Raw: 134 calories; cooked: 227 calories; fried: about 250 calories, the difference is due to oil absorption.
Final summary
With balanced calories, rich protein and key minerals, quail meat is a smart choice for daily diets. Its nutritional value per 100 grams, including iron and B vitamins, helps maintain energy and overall health. By maintaining a balanced intake and choosing appropriate cooking methods, you can reap its benefits and make informed decisions about your nutrition. This information is based on reliable data to help you achieve your health goals.
Don't forget that you can Food calories Also use it to find out the calories of other ingredients.
Source of nutritional data: FoodData Central – USDA
