Complete Protein
Contains all 9 essential amino acids. High bioavailability.
Raw Quail
Raw Quail (Raw) contains 21.8g of protein per 100g, with 4.5g fat, 0.0g carbohydrates, and 134 calories. This makes it a good protein source and a complete protein with all nine essential amino acids. Source: USDA FoodData Central.
USDA FoodData Central #172419 · Data as of Jan 2026 · All values per 100g
Quail, meat only, raw
High ProteinLow FatLow CarbMuscle BuildingWeight LossNutrient Dense
| Nutrient | Amount per 100g |
|---|---|
| Protein | 21.8 g |
| Calories | 134 kcal |
| Total fat | 4.5 g |
| Carbohydrates | 0.0 g |
| Saturated fat | 1.32 g |
| Cholesterol | 70 mg |
| Fiber | 0 g |
| Sodium | 51 mg |
| Potassium | 237 mg |
How protein-efficient is Raw Quail?
Protein Energy
High Protein65%
of calories from protein
Great. A balanced source where about half the energy comes from protein.
Fat Ratio
4.8
grams protein per 1g fat
Moderate. Contains a fair amount of fat.
Calories for 30g
185
calories
Standard. Eating 185 calories fits well into a normal lunch or dinner.
What is the fat, cholesterol and electrolyte profile?
Heart Health
Heart Friendly"Very low in saturated fat."
Saturated Fat (Limit)1.32g / 20g*
Cholesterol (Limit)70mg / 300mg*
Healthy Fats (Mono + Poly)2.5g / ~60g*
Beneficial fats.
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Muscle & Electrolytes
Low Electrolytes Sodium
51mg
Electrolyte
Potassium
237mg
Electrolyte
Magnesium
25mg
Recovery
Iron
4.51mg
Energy
*Electrolytes support hydration and muscle contraction.
Similar High-Protein Foods
Compare Raw Quail
See how Raw Quail stacks up against other protein sources
Source: USDA FoodData Central
Verified: 2026-01-05