Quail Eggs; Benefits, Recipes, and More

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?

Quail eggs are roughly one-quarter to one-third 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.

One 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)

These eggs 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.

Selenium and riboflavin are essential nutrients that assist your body in breaking down and converting food into energy. Selenium has also proven to be beneficial to thyroid health.

Furthermore, vitamin B12 and iron, through their involvement in red blood cell creation, encourage healthy functioning of the nervous system and aid in maintaining adequate energy levels.

Additionally, choline is required by the body for the production of acetylcholine, a neurotransmitter that transmits messages from the nervous system to the muscles.

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. And  generally accepted opinion is that quail eggs are 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 they are compared by weight.

The following are the comparisons between the amounts of a few nutrients in 3.5 ounces (100 grams) of quail and chicken eggs:

1. Calories: Quail eggs have about 158 calories, while chicken eggs have about 148 calories

2. Fat: Quails have 11 grams of fat, while chicken eggs have 10 grams

3. Protein: Quail eggs have 13 grams of protein, while chicken eggs have 12 grams

4. Choline: Quail eggs have 48% of the Daily Value (DV), while chicken eggs have 61%

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5. Riboflavin: Quail eggs have 61% of the Daily Value (DV), while chicken eggs have 32%

6. Vitamin B12: Quail eggs have 66% of the Daily Value (DV), while chicken eggs have 43%

7. Iron: Quail eggs have 20 of the Daily Value (DV), while chicken eggs have 9%

The nutrients that have been listed above have the most considerable differences; however, there are only slight changes in the levels of some other nutrients.

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.

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.

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 include quail eggs in your diet. Quail eggs improve the speed with which your body digests food and also the quality of your digestion.

Although it is challenging to improve our metabolism, modifying our dietary habits is crucial. A high metabolic rate 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.

By including quail eggs in our diet, we are also successfully meeting our zinc and potassium requirements. Quail eggs have been shown to lessen the risk of osteoporosis and other bone-weakening disorders due to these qualities.

3. Help speed up recovery

Minerals, antioxidants, and vitamins included in quail eggs assist in speeding up the recuperation process. These characteristics have been shown to help injured cells regenerate. Adding quail eggs to your diet after a common sickness like the flu or a cold can also help you recover quickly.

The antioxidants in these eggs may aid in the healing of minor cuts and wounds. Infections are also prevented by the substances included in this diet.

4. It is advantageous to the respiratory system

A rapid, stressful lifestyle combined with higher pollution levels in the air may contribute to respiratory system issues.

Asthma, bronchitis and rhinitis affect a significant proportion 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.

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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 who are attempting to stick to a tight diet restrict 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 are essential considerations while working out at the gym.

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.

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 Sulphur, 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

The 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.

Furthermore, 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

Bringing eggs to a boil in a small saucepan Soft-boiled will take two minutes, medium-boiled will take three minutes, and hard-boiled will take three and a half minutes.

Frying Quail Eggs


Break three or four quail eggs into a cup if you want to cook them. 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. That’s it; they’re finished.

Fairy Field


  • 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.

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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.

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 more upscale grocery shops.

Types of Quail

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

• Quail 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.

• Quail develop rapidly; thus, they produce eggs or meat faster 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 Quail 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.

How to Collect Quail Eggs for Yourself

If you rear quail, 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 chance 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 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.

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.

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