Quail Eggs; 12+ Amazing Benefits, Delicious Recipes and how to make them!

With their lovely speckled shells and small size, quail eggs are definitely a treat. Besides being pretty to look at, quail eggs are also delicious to eat.

Quail eggs are both tasty and healthy, and they even offer a variety of amazing health benefits.

This article will teach you everything you need to know about quail eggs and possibly more! Let’s get started.

What do quail eggs look like?

You may have noticed them in the picture right under the title.

Quail eggs are roughly a quarter to 1/3 the size of a typical chicken egg.

They have a cream or beige base colour with sporadic brown, black, and blue spots and speckles all over, making their appearance incredibly cute.

Nutritional Value of Quail Eggs

Because quail eggs are small, three to four of them generally equal one chicken egg meal. Honestly, these are incredibly nutrient-dense for their size.

One quail egg supplies a considerable portion of your daily B12, selenium, riboflavin, and choline requirements, as well as some iron, in a 14-calorie serving.

A quail egg weighing 9 grams would contain the following nutrients:

1. Calories: 14

2. Protein: 1 gram

3. Fat: 1 gram

4. Carbs: 0 grams

5. Fiber: 0 grams

6. Choline: 4% of the Daily Value (DV)

7. Riboflavin: 6% of the Daily Value (DV)

8. Folate: 2% of the Daily Value (DV)

9. Pantothenic acid: 3% of the Daily Value (DV)

10. Vitamin A: 2% of the Daily Value (DV)

11. Vitamin B12: 6% of the Daily Value (DV)

12. Iron: 2% of the Daily Value (DV)

13. Phosphorus: 2% of the Daily Value (DV)

14. Selenium: 5% of the Daily Value (DV)

      Selenium and riboflavin are essential nutrients that help your body break down food into energy you can use. Selenium is also incredibly beneficial for thyroid health.

      Vitamin B12 and Iron encourage healthy functioning of the nervous system and are great for maintaining energy levels.

      Choline is known for making ‘acetylcholine’. It’s an important chemical that helps nerves and muscles to communicate.

      To summarise, a single quail egg has 14 calories, but is also high in selenium, riboflavin, vitamin B12, and choline, among other vitamins and minerals.

      Quail Eggs vs. Chicken Eggs

      The size of a quail egg is around one-third that of a chicken egg. Quail eggs, on the other hand, have big yolks for their size.

      Quail eggs are also richer in nutrients than chicken eggs because the yolk contains nearly all of the fat- and water-soluble vitamins and minerals in eggs.

      Thus, quail eggs are more nutrient-dense than chicken eggs when compared by weight.

      The following table shows nutrient comparisons between 3.5 ounces (100 grams) of quail and chicken eggs:

      Quail EggsChicken eggs
      Choline 48% of Daily Needs61% of Daily Needs
      Riboflavin61% of Daily Needs32% of Daily Needs
      Vitamin B1266% of Daily Needs43% of Daily Needs
      Iron20% of Daily Needs9% of Daily Needs

      These nutrients are the ones with the most considerable differences.

      Quail eggs have a higher fat and protein content than chicken eggs, twice the iron and riboflavin, and a third more vitamin B12. Chicken eggs, on the contrary, have a higher choline content.

      Quail eggs are also more expensive and difficult to come by. If you want to use them as a source of protein, you will need more of them than chicken eggs because of their size, which also increases their costs.

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      Although quail eggs are not significantly better than chicken eggs, they are still very nutritious. Thus, it is a personal choice and entirely up to you whether or not you prefer to include them in your diet.

      Still, it doesn’t hurt to try them out for the first time!

      Here are the ones I prefer to eat at least once every two weeks. What makes me feel even better is that they’re born bred in a small business in USA and fully organic!

      Continue on reading about the beneifts if you’re not sold yet!

      12 Health Benefits of Quail Eggs

      Quail eggs improve metabolism, promote bone strength, aid in recovery and maintaining normal blood sugar levels, help cure depression, detox the body, boost concentration, improve skin health, treat acne, and even reduce hair loss.

      Let’s dive into the 10 benefits of quail eggs, and hopefully, you can learn how to use them to your advantage!

      1. They improve metabolism

      A well-functioning metabolism can aid with weight loss and digestion issues. Changing our dietary habits, on the contrary, might be quite challenging.

      A simple solution is to add quail eggs to your diet. Quail eggs improve the speed and quality of your digestive system.

      Although it is difficult to change our metabolism (speed at which we burn energy), modifying our dietary habits is crucial.

      A high metabolic rate naturally aids weight loss by burning calories more quickly.

      Vitamin B is abundant in quail eggs, and it has the ability to speed up our metabolism. The iron present in Quail eggs also helps in this process.

      2. They promote bone strength

      While calcium is the most prevalent nutrient for bone growth, other avenues can be considered. Amino acids like lysine are also important for long-term bone growth, particularly in children.

      Quail eggs are rich in these nutrients, as well as other vital components like Zinc and Potassium.

      This has proven to reduce the risk of osteoporosis (a disease with weaker bones) and other bone-weakening disorders due to these qualities.

      3. Help speed up recovery

      Minerals, antioxidants, and vitamins in quail eggs assist in speeding up the healing process.

      These elements help injured cells to regenerate. Thus, Adding quail eggs to your diet after a common sickness like the flu or a cold may help you recover quickly.

      Infections can even be prevented with such a healthy diet!

      The antioxidants in these eggs may aid in the healing of minor cuts and wounds.

      4. Great for the Lungs

      A rapid, stressful lifestyle combined with higher in the air pollution levels may contribute to lung problems.

      Asthma, bronchitis and rhinitis affect quite a number of children and adults. The antioxidants in quail eggs help prevent free radicals from forming and keep such disorders at bay.

      5. They aid in the maintenance of normal blood sugar levels

      Our diets are typically high in sugar and fat, which may cause blood sugar levels to fluctuate.

      This may make it harder to lose weight and lead to more severe digestive system problems.

      Because of their low glycemic index, quail eggs are effective in controlling blood sugar levels.

      6. They Can Assist in the Treatment of Depression

      Dealing with depression can be a challenging mental health issue. The nutrient mix in Quail eggs can help combat the symptoms of depression.

      According to research, the dietary intake of choline helps in reducing the symptoms of depression.

      Moreover, due to the unique blend of nutrients, the intake of quail eggs can be useful in managing menopausal syndrome in women and the stress linked with it.

      7. They can detoxify our bodies

      Quail eggs help remove toxins from our bodies. Quail eggs, due to their high antioxidant content, help to keep free radicals at bay.

      8. They Are Ideal for a Protein-Rich Diet

      Many gym-goers attempting to stick to a tight diet limit their choices to chicken eggs. On the other hand, quail eggs contain 2% more protein than chicken eggs and greater amounts of vitamins and minerals.

      Quail eggs have 80 percent more vitamin B than chicken eggs. This vitamin is important for sustaining high levels of energy and concentration.

      These tips are essential to consider while working out a diet plan for your gym days.

      9. They Have the Ability to Treat Acne

      Acne affects millions of individuals each year, particularly adolescents. This skin disease is caused by hormone imbalance, stress, or, more often, toxins trapped in the skin pores.

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      The antioxidants in quail eggs protect the skin. Lysine present in quail eggs helps in production of collagen which provides structure strength and elasticity to skin.

      10. They Have the Potential to Reduce Hair Loss

      Regularly including quail eggs into your diet may not only prevent hair loss but also stimulate hair growth and health.

      The nutrients in quail eggs help to enhance blood circulation in the scalp. This provides new oxygen to our follicles, allowing hair to grow stronger.

      Furthermore, quail eggs are high in Sulfur, which has been shown to prevent hair from breaking and splitting into small amounts.

      11. They help to prevent anemia

      Since the quail eggs contain double the iron content than chicken eggs, they reduce the risk of having iron deficiency anemia.

      Anemia is the disorder in which the body does not have enough healthy red blood cells and this can lead to general tiredness or shortness of breath.

      The body uses the iron to make Haemoglobin, a protein, in red blood cells that transfers oxygen to the whole body.

      12. They help to improve eyesight

      Quail eggs contain a high amount of vitamin A and D which can help prevent cataracts and other vision problems such as night blindness.

      Precautions for Quail Eggs

      Majority of quail eggs are unpasteurised, which means they have not been cooked to eliminate any dangerous germs present on the shell.

      As a result, pregnant women and individuals with weakened immune systems should avoid quail eggs or make sure they’re fully cooked with no liquid or gelatinous yolk before consuming them.

      If you are sensitive to chicken eggs, you may be allergic to quail eggs as well.

      If you wish to test your tolerance for quail eggs, you should do it with great care and only under the guidance of a medical expert.

      It is also possible to be allergic to quail eggs even if you are not sensitive to chicken eggs. If you have any concerns, you should talk to your doctor about them.

      Recipes with Quail Eggs

      Boiling quail eggs

      Get a saucepan and fill it up with 3 cups of water – just enough to make the eggs float.

      Allow the water to start boiling (212 F or when you start seeing lots of bubbles in the water)

      Insert two eggs and allow them to boil

      Soft-boiled will take two minutes, medium-boiled will take three minutes, and hard-boiled will take three and a half minutes.

      Once boiled, use tongs to get them out on to a plate.

      Crack the shells and move them aside. Now you can add some salt and pepper as to how you enjoy your eggs and have at it!

      Pro-tip: You can use the shells as fertilizers by adding them to the soil of your house’s backyard or indoor plants.

      Frying Quail Eggs


      Break three or four quail eggs into a cup.

      On low to medium heat, heat a nonstick pan with a tablespoon of olive oil. Once the oil is heated, carefully add the eggs.

      Cook for about 30 seconds to a minute, or until the yolk is the desired consistency. Do not turn them.

      Simple as that; they’re cooked!

      Fairy Field Recipe


      • Lettuce or other salad greens, such as watercress or rocket
      • Twelve eggs of quail
      • Six cherry tomatoes
      • One teaspoon sesame seeds

      1. Take about 1or 2 crisp lettuce leaves, shredded into thin strips, or substitute other salad greens such as rocket or watercress. Arrange in a circular pattern on a platter and flatten.

      2. Hard boil quail eggs for three minutes and peel them. Distribute them evenly across the dish, on the salad leaves.

      3. Now, cut the cherry tomatoes in half. Hollow out some of the tomato seeds.

      4. Following that, puncture a series of tiny holes all over the skin of each tomato using a knife with a sharp point.

      5. Place sesame seed in each small hole, pointed end first, so the rounded end protrudes slightly.

      6. Finally, a cherry tomato half should be placed on top of the quail’s egg. Once all of them have been arranged this way, they will resemble a field of Forest Mushrooms or a Fairy Field. Dress with your favorite salad dressing and serve chilled.

      The Price of Quail Eggs and Where to Purchase Them

      If you’re wondering where to purchase quail eggs and whether they’re costly, here are some suggestions to help you find the greatest prices.

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      The least expensive option is to buy Quail eggs directly from a local egg farm. A dozen typically costs between $2.00 and $5.00.

      Quail eggs are also available in most supermarkets, farmers’ markets, and specialized food shops. Prices will be higher here, usually between $4.00 and $8.00 for 12, but they may retail for $10.00 or more in upscale grocery shops.

      Types of Quail Birds

      Jumbo Coturnix: A more enormous, carefully bred bird that may weigh almost 16 ounces and is often utilised for meat production.

      English White: A tiny bird with entirely white feathers or brown patches on its back and head. One distinguishing characteristic of this bird is that the flesh is entirely white.

      Texas A&M: This bird has pure white plumage, is strongly muscled, and provides more meat than other kinds. It weighs between 10 and 13 ounces and contains white flesh, like the English White. Texas A&M University academics created it.

      Tibetan: A rich dark brown bird created via cross-breeding. It has two extended brown genes.

      Golden Coturnix: These come in regular and large sizes. They are also known as Golden Speckled or Manchurian.

      Rosetta: This bird, like the Tibetan, was created by choosing birds with the extended brown gene, but it only has one copy instead of two. When two Rosettas are bred together, the colour ratio is 50 percent Rosetta, 25 percent Tibetan, and 25 percent Pharoah chicks.

      Taking Care of Quail Birds

      • Quail birds are simple to maintain and care for.

      • You need a little space to house them.

      • They are inexpensive to purchase and feed.

      • In a year, they may lay between 150 and 300 eggs.

      • These birds develop rapidly; thus, they produce eggs or meat quicker than chickens.

      • Quail, do not get broody. However, they will sometimes become broody if given a very big area with hay, plant cover, leaves, soil so as to resemble the natural environment.

      • Quail meat is more nutritious than chicken meat.

      What Do Quail Birds Prefer to Eat?

      Quail are omnivores, while chickens are granivores. Although they love a wide variety of foods, 80% of their diet consists of grains in the wild.

      However, if you’d like to have them as pets click on the following pictureto check out an amazing feed I used when I kept birds as pets.

      How to Collect Quail Eggs for Yourself?

      If you rear quail birds, you must gather their eggs regularly. Ideally, this should be done daily, but they may be left for a couple of days if not damp or exposed to the sun. The main issue with leaving eggs is that they may attract rats or snakes.

      Unlike hens, who like to lay in the same spot and build up a clutch, quail will lay one egg wherever they happen to be standing.

      They often attempt to conceal their eggs by depositing them under objects or burying them. So you may have to do some digging to locate them.

      Selling Quail Eggs for Profit

      You may be allowed to sell your eggs straight to the public without a license depending on where you reside. If, on the other hand, you want to sell your eggs to a shop or a factory, you’ll need a license as you’re doing it on a large scale.

      It will be essential for you to research the legalities in your state by contacting your state’s Department of Food and Agriculture.

      You may sell straight from your house, farm, or a local farmers’ market. Some individuals are even able to convert what began as a side business into a full-time career!


      In conclusion, quail eggs are a nutritious and delicious addition to any diet. Not only are they high in protein, but they also contain essential vitamins and minerals that can benefit overall health. The smaller size of quail eggs also makes them a convenient snack or ingredient in recipes.

      In addition, quail eggs have been studied for their potential health benefits, such as improving cholesterol levels and reducing inflammation. However, more research is needed to fully understand these effects.

      Quail eggs can be enjoyed in a variety of ways, from simply boiled and seasoned to incorporated into dishes like salads, sandwiches, and even desserts. They can also be found in specialty markets or ordered online for those who may not have access to them in their local grocery stores.

      Overall, quail eggs are a unique and nutritious food that can add flavor and health benefits to any diet.

      So why not give them a try and see how they can fit into your meal plan?

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