Quail

Food · Protein · Food, Typed Supps

A small bird that is basically all dark meat — richer and fattier than chicken breast, gram for gram.

Stage by stage

Intake (Chewing begins breakdown): Chewing breaks down the meat fibres and releases the fat within them.
Stomach (Protein digestion starts): Stomach acid and enzymes begin breaking the protein into peptides.
Small intestine (Fat, B6 & potassium absorbed): Fat is emulsified and absorbed alongside B6, potassium and amino acids.
Bloodstream (Used for energy & repair): B6 supports energy metabolism while amino acids repair and build muscle.

Timing

Any meal; its own fat content helps absorb its fat-soluble nutrients.

Time to effect

Hours: B vitamins from a meal like this are used for energy metabolism within hours, since the body stores only small reserves.

Allergens

None of the fourteen major allergens. Derived from what this food is, not from a product label.

Eating patterns

Fits: Keto, Gluten-free. Depends on the product: Halal, Kosher, Low-FODMAP.

Satiety

139 on the satiety index, where white bread is 100 — moderate. Modelled from the Holt et al. (1995) measurements.

Environmental footprint

9.9 kg CO2e and 660 litres of freshwater per kg, matched to "Poultry meat" in Poore & Nemecek (2018), Science 360.

Cost band

Mid — roughly £11 per kg, as a band midpoint rather than a price.

Key nutrients

Nutrition per 100g

Calories: 172.6
Protein: 18.5g
Carbohydrate: 0g
of which sugars: 0g
Fat: 11g
of which saturated: 3.3g
Fibre: 0g
Sodium: 45mg

Food vs. supplement

A 100g serving supplies close to half the adult RDA for vitamin B6 in its natural form, alongside potassium and 18.5g of protein.

Kitchen tip

Quail cooks fast because the portions are small — roast or pan-sear it briefly rather than long and slow.

Common myth

“Quail is a light, low-fat alternative to chicken.” In reality: Quail is entirely dark meat, so it typically carries more fat and cholesterol per 100g than a skinless chicken breast — a richer meat, not a leaner one.