Meat protein quality is top-tier. DIAAS above 100 (Bailey et al., J Nutr 2020). Per 100 g: 192 kcal, 19.6 g protein, 12 g fat. Game protein quality is similarly high — lean meat delivers efficient amino acids.
How should I track Quail, meat and skin?
Quail, meat and skin is high in iron. The simplest way to track Quail, meat and skin accurately is to weigh it raw, before cooking. According to USDA cooking yield data, meat loses 20–30% of its weight during cooking as moisture evaporates — so 150 g raw becomes roughly 105–120 g cooked. If you log the cooked weight using raw nutrition values, you will undercount your protein and calories. A kitchen scale takes the guesswork out of it. Quick tip: cook a batch, weigh it before and after, and you will know your personal shrink ratio for next time.
