Quail Eggs: Nutrition and Health Benefits

What Are Quail Eggs?

In the U.S., many people enjoy chicken eggs. But you can eat other kinds of eggs too, like quail eggs. Theycome from quail (known by scientists as Coturnix japonica), which aremedium-sized birds found in Europe, North Africa, Asia, and the southern U.S.

Quail eggs are white and tan with dark brown speckling, and they’re smaller than chicken eggs. They are becoming more and more popular, partly because they look delicate and make stunning toppings.

Quail eggs can be tough to crack. You may need a paring knife to open the shell. (Photo Credit: 500px Asia/Getty Images)

What do quail eggs taste like?

Quail eggs taste like chicken eggs but they are richer and creamier. This is because the egg has a large yolk relative to its overall size.

Quail eggs vs. chicken eggs

In general, you can cook quail eggs just like chicken eggs. But because they are so small, you will need to use more of them. In recipes, use three quail eggs for every chicken egg.

On the stove, quail eggs cook more quickly than chicken eggs. This is because of their size. But when you bake with quail eggs, you’ll need to leave them in the oven for a few extra minutes to allow the creamy yolk to get fully cooked.

Quail Eggs Nutrition

One quail egg (9 grams) contains:

  • Calories: 14
  • Protein: 1 gram
  • Fat: 1 gram
  • Carbs: 0 grams
  • Fiber: 0 grams
  • Choline: 4% of the daily value (DV)
  • Riboflavin: 6% of the DV
  • Folate: 2% of the DV
  • Pantothenic acid: 3% of the DV
  • Vitamin A: 2% of the DV
  • Vitamin B12: 6% of the DV
  • Iron: 2% of the DV

Benefits of Quail Eggs

Rich in protein. Quail eggs are a great source of protein, which is important for many processes in your body. Proteins are made up of “building blocks” called amino acids. Your body uses these amino acids to build and repair muscles and bones, as well as to make hormones and enzymes. They can also be used as an energy source.

Balance cholesterol. Quail eggs have a high content of beneficial fatty acids that can aid heart health. In fact, 60% of the fat in quail eggs is made up of “good” fats (monounsaturated and polyunsaturated) and can help affect cholesterol levels positively.

Boost immunity. Every day our body works hard to fight off free radicals that can damage cells, causing illness and aging. Quail eggs contain large amounts of vitamin A, which can help neutralize free radicals and protect your health.

Treat allergies. Quail eggs are rich in ovomucoid protein, which is known for its natural anti-allergenic properties. It helps the body fight off congestion, inflammation, and other symptoms caused by an allergic reaction.

Increase energy. Quail eggs are a great source of protein that helps give your body a boost of energy, especially when paired with a carbohydrate. This can be an effective alternative to caffeine or other stimulants when combined with a balanced, nutrient-rich diet.

Boost metabolism. The vitamin B found in quail eggs helps boost your metabolism and support your body’s health. Metabolism is responsible for turning food and drink into energy and building or repairing your body. Quail eggs can help support this vital process and organ functions.

Improve vision. Quail eggs contain a high amount of vitamin A, which can help prevent cataracts and other vision problems. Vitamin A also helps the heart, lungs, kidneys, and other organs work properly.

Side Effects of Quail Eggs

Most quail eggs are unpasteurized. This means they haven’t been heated to destroy bacteria such as salmonella. Because of this, you should avoid eating raw or runny quail eggs. This is especially important if you are pregnant or have a weakened immune system.

Don’t eat quail eggs if you are allergic to eggs, including chicken eggs.

Considerations When Eating Eggs

Eggs in general have had a changing reputation over the years. Concerns around cholesterol, protein, fat, and salmonella have come and gone.

Most recently experts agree that eggs have gotten a far worse reputation than they deserve, and it turns out that eating eggs can actually improve your cholesterol profile.

They are a healthy and delicious way to add more protein, vitamins, and minerals to your diet, so enjoy them in moderation. Talk to your health care provider about any questions or concerns about eggs (quail or otherwise), especially if you have any underlying health issues.

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