Quail meat is packed with protein and essential vitamins and minerals making them a nutritious type of poultry. A 3-ounce serving of quail without its skin typically contains around 110 calories, 19 grams of protein and 5 grams of fat making it a lean and low fat meat. Quail is also rich in niacin, vitamin B6, riboflavin and thiamine - all of which are essential for turning food into energy. It also contains vitamin C which is a brilliant antioxidant, especially when it comes to making collagen which is known as the building blocks of our foundations.