White meat

Quail

Written by the VitaWhat editorial team · Medically reviewed by Steve Davis · Last reviewed 19 July 2026 · Editorial policy

A small, delicate game bird.

Effect on the body: lean protein and iron in a small package, gentle on the heart.

Benefits

  • Lean protein
  • Iron
  • B vitamins

Pros

  • Lean and tender
  • Quick to cook

Cons

  • Small amount of meat
  • Fiddly bones

Sources & references

  1. WHO — Q&A on red/processed meat
  2. British Nutrition Foundation

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Chicken breastChicken thighDuckGooseGuinea fowlTurkey
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