Quail Eggs: Nutrition, Health Benefits, and Precautions

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What are the nutrients in quail eggs?

Quail eggs are highly nutritious and have many of the same health benefits as chicken eggs

Although quail eggs are about one-third the size and one-fifth the weight of chicken eggs, they taste very similar to chicken eggs.

For their tiny size, quail eggs are nutrient-dense and rich in various vitamins, minerals, good fats, and protein.

One quail egg weighs about 9 grams and provides you with the following nutrients:

Table: Nutrient facts of 1 quail egg Nutrient Amount

Protein
1.17 g (grams)

Total fats
1 g

Cholesterol
76 mg (milligrams)

Total carbs
0.04 g

Fiber
0 g

Calcium
5.76 mg

Magnesium
1.17 mg

Phosphorous
20.3 mg

Potassium
11.9 mg

Sodium
12.7 mg

Iron
0.37 mg

Selenium
2.88 µg (micrograms)

Zinc
0.13 mg

Thiamin
0.01 mg

Riboflavin
0.07 mg

Niacin
0.01 mg

Pantothenic acid
0.16 mg

Vitamin B6
0.01 mg

Folate
5.94 µg

Vitamin B12
0.14 µg

Choline
23.7 mg

Vitamin A
48.9 IU (international unit)

Lutein + zeaxanthin
33.2 µg

Vitamin E
0.1 mg

Vitamin D
4.95 IU

Vitamin K
0.03 µg

10 health benefits of quail eggs

1. Excellent source of protein: Quail eggs contain various essential amino acids in the right proportions. Protein in properly cooked quail eggs is easily absorbed and used by the body for cell repair, hormone production, enzyme formation, and other important functions. 
2. Boosts immunity: Quail eggs are full of antioxidants and vitamins C and A. These nutrients help improve your immunity and fight diseases and infections.
3. Helps with weight loss: Despite being so low in calories, quail eggs are pretty filling. They contain healthy fats and protein that keep you satiated and boost metabolism, which can help with weight loss.
4. Promotes brain health: Quail eggs contain nutrients such as choline, folate, and good fats which help promote brain health. Antioxidants in quail eggs protect brain cells from oxidative damage, which has been linked to age-related cognitive decline and diseases such as Alzheimer’s disease. Choline and folate are also crucial for healthy fetal development.
5. Protects bone and muscle health: Quail eggs help you build strong muscles and bones because they are rich in calcium, protein, calcium, phosphorus, magnesium, and vitamin D, all of which play important roles in your musculoskeletal system health.
6. Improves heart health: Studies have shown that nutrients in quail eggs, such as polyunsaturated fats, antioxidants, and minerals, help regulate blood cholesterol and blood pressure levels. This may help improve blood vessel health and reduce the risk of cardiovascular diseases such as heart attack and stroke. Iron and B12 in quail eggs also help prevent anemia, which can put stress on your heart to pump oxygen to the body tissues. 
7. Promotes gut health: Animal studies have demonstrated the beneficial role of quail eggs in an inflammatory condition of the esophagus called eosinophilic esophagitis. Quail eggs may help with other gut conditions such as gastritis and peptic ulcers. Moreover, they boost liver health and help with eliminating wastes from the body.
8. Good for the eyes: Quail eggs provide you with antioxidants including lutein, zeaxanthin, and selenium. These nutrients protect the eyes against the damaging effect of harmful free radicals that can lead to eye conditions such as cataracts and macular degeneration.
9. Good for skin and hair: Quail eggs can boost the health of your skin and hair. They are rich in good fats, vitamins, minerals, and protein, all of which nourish and strengthen your skin and hair from within.
10. Fights allergies: Quail eggs contain vitamins and ovomucoid protein, which can help you fight allergies including allergic rhinitis and asthma. 

What precautions should you take with quail eggs?

Like chicken eggs, quail eggs are rich in nutrients and make an excellent addition to a balanced diet. While quail eggs are safe when consumed in moderation, you should consult your doctor if you have any underlying health conditions such as high blood cholesterol or heart diseases to determine what amount and frequency is suitable for you.

Quail eggs are not as easily available as chicken eggs, and as a result can be more expensive. Quail eggs are also usually not pasteurized. This means that they need to be cooked thoroughly in order to lower the risk of Salmonella infection. Avoid eating raw quail eggs or using quail eggs for recipes that use raw eggs such as tiramisu or hollandaise sauce.