9 Surprising Benefits of Quail Eggs

by John Staughton (BASc, BFA) last updated - Medically reviewed by Rebecca Zinger (RD, LD)

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The most important health benefits of quail eggs include their ability to improve vision, boost energy levels, and stimulate growth and repair. Quail eggs also help to improve metabolism, reduce blood pressure, improve allergy symptoms, and prevent chronic diseases.

What are Quail Eggs?

Quail eggs are the eggs laid by various species of quail, which are in the order Galliformes. Quails are medium-sized birds found in Europe, North Africa, the southern United States, and some parts of Asia. Quail eggs are notably smaller than your average chicken eggs found in the grocery store and are white or tan with dark brown speckling. The eggs are widely consumed and sold as a novelty food around the world.

They are popular in Japanese bento boxes and are typically eaten 3-5 at a time, due to their smaller size. Apart from being considered “cute”, they are also packed with nutrients that make them a delicious and healthy option to add to your diet.

Despite the prevalence of quail in the United States, consumption of this variety of eggs is dominated by the Asian market, where they are commonly hawked as inexpensive street food, but the rich, flavorful yolk has increased the demand for these eggs in many culinary preparations. They have a higher yolk-to-white ratio than normal eggs, which can make them less ideal to consume for people with elevated cholesterol, but generally, quail eggs are considered very healthy.

A wooden basket and bowl of quail eggs with leaves on a dark background

Nutrition Facts

Egg, quail, whole, fresh, raw
Serving Size :
Water [g]74.35
Energy [kcal]158
Protein [g]13.05
Total lipid (fat) [g]11.09
Carbohydrate, by difference [g]0.41
Fiber, total dietary [g]0
Sugars, total [g]0.4
Calcium, Ca [mg]64
Iron, Fe [mg]3.65
Magnesium, Mg [mg]13
Phosphorus, P [mg]226
Potassium, K [mg]132
Sodium, Na [mg]141
Zinc, Zn [mg]1.47
Vitamin C, total ascorbic acid [mg]0
Thiamin [mg]0.13
Riboflavin [mg]0.79
Niacin [mg]0.15
Vitamin B-6 [mg]0.15
Folate, DFE [µg]66
Vitamin B-12 [µg]1.58
Vitamin A, RAE [µg]156
Vitamin A, IU [IU]543
Vitamin E (alpha-tocopherol) [mg]1.08
Vitamin D (D2 + D3) [µg]1.4
Vitamin D [IU]55
Vitamin K (phylloquinone) [µg]0.3
Fatty acids, total saturated [g]3.56
Fatty acids, total monounsaturated [g]4.32
Fatty acids, total polyunsaturated [g]1.32
Cholesterol [mg]844
Caffeine [mg]0
Sources include : USDA

Nutrition Facts

Quail eggs are a rich source of good cholesterol, vitamin B1, vitamin B2, and vitamin A. Compared to chicken eggs, quail eggs have six times more vitamin B1 and fifteen times more B2 vitamin. The ovomucoid protein, present in these eggs, is highly nutritious and helps increase immunity. As per the USDA National Nutrient Database, a quail egg has 14 calories.

Health Benefits of Quail Eggs

Quail eggs contain many vitamins and are, therefore, a safe option to include in your diet. Let’s take a closer look at their health benefits.

Improve Vision

There is an impressively high level of vitamin A found in quail eggs, which means that it helps protect vision. The antioxidant activity of vitamin A can help reduce macular degeneration and prevent the development of cataracts, helping you see better.

Balance Cholesterol Levels

There are a good amount of beneficial fatty acids found in quail eggs that many people enjoy, due to their heart-boosting effects. HDL (high-density lipoprotein) cholesterol is the “good” form of cholesterol that our body needs to offset the negative effects of LDL (low-density lipoprotein) or bad cholesterol, and HDL makes up more than 60% of the fat in quail eggs. However, for people with pre-existing cholesterol problems, adding large quantities of these eggs to your diet might not be the best choice, as there are roughly 1.6 grams of saturated fat in each serving and 76 mg of cholesterol.

Stimulate Growth

Just like regular chicken eggs, quail eggs provide protein to the diet, which we need for countless processes in our body. Proteins are broken down into their constituent components and reformed for new cells, tissue, muscle, bone, and blood vessels. The protein punch of these eggs can ensure healthy and normal growth of the body.

Reduce Blood Pressure

The presence of potassium, in quail eggs, shows blood pressure-reducing abilities, as this mineral acts as a vasodilator and helps in relieving strain and stress on the arteries and blood vessels.

Cleanse the Body

Detoxifying the body is important, particularly in today’s atmosphere, which is filled with toxins, pollutants, and heavy metals. Studies have shown that adding these eggs to your diet can help eliminate toxins from the bloodstream, as they help to reduce the size of bladder and kidney stones.

Prevent Chronic Disease

Antioxidants are crucial components of human health, as we are constantly battling free radicals that may cause chronic diseases. Quail eggs possess significant levels of vitamin C and vitamin A, which can help neutralize free radicals and protect overall health.

Treat Allergies

Quail eggs are high in ovomucoid protein, which acts as a natural anti-allergenic in the body. Therefore, if you are suffering from congestion, inflammation or other symptoms of allergic reactions, quail eggs can get your body back to normal.

Boost Metabolism

Vitamin B found in quail eggs results in a boosted metabolic activity throughout the body, including hormonal and enzymatic function. By ensuring smooth bodily processes and organ functions, quail eggs can be far more than a delicious treat.

Raise Energy Levels

The minerals and micronutrients found in these tiny eggs make them particularly good for an early morning surge of energy when paired with a source of protein and a carbohydrate. A balanced, nutrient-dense breakfast is highly recommended for those who often feel dependent on caffeine or other stimulants to regulate their energy levels.

Word of Caution: There is a moderate amount of saturated fat in these eggs, so any consumption should be within in a limit, and any major alteration to your diet should be approved by a trained medical professional. Apart from that, crack open a quail egg and enjoy!

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About the Author

John Staughton is a traveling writer, editor, and publisher who earned his English and Integrative Biology degrees from the University of Illinois in Champaign, Urbana (USA). He is the co-founder of a literary journal, Sheriff Nottingham, and calls the most beautiful places in the world his office. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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