Dense protein foods are under-logged. 50–200% error by eye (Almiron-Roig et al., Appetite 2013). Per 100 g: 227 kcal, 25.1 g protein, 14.1 g fat. Game portions are hard to eyeball — bone-in cuts especially. Weigh the edible part.
How should I track Quail meat (raw)?
Quail meat is high in zinc. The simplest way to track Quail meat 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.
