Quail Eggs Nutrition, Health Benefits & Precautions

Quail Eggs

Know the Nutritional and Health Benefits of quail eggs in this exclusive article.

Quail eggs are regarded as a cute and tiny alternative to chicken eggs that are not rapidly gaining traction in cooking. Typically, they are just one-third size compared to a standard chicken egg’s size, but their taste is almost similar to them.

Moreover, a unique thing about the eggs laid by quail is that they have magnificent cream-colored shells with random brown patches. Also, their yolks are deep-yellow in color.

When it comes to their nutritional quality, they are fully packed and loaded with several nutrients besides being small in size. But remember, there exist some precautionary measures while dealing with them. Notably, one should take care if anyone has an egg allergy or is pregnant.

If you want to know the complete details of quail eggs, then read this article carefully. This article is going to cover several aspects. So, let’s get started.

What are Quail Eggs?

These are the delicate eggs laid down by quite a lot of quail bird species, mainly in the order named Galliformes.

Quails are themselves defined as medium-sized birds found in numerous parts of Asia, Europe, the Southern United States, and North Africa.

Notably, quail eggs are smaller in size than average chicken eggs. They are either tan or white with somehow dark brown speckling. Moreover, these eggs are broadly consumed and sold in grocery stores as a novelty food item worldwide.

Furthermore, Japanese cuisine often uses them in their raw or cooked form, like Tamago in Sushi. Also, quails are frequently found in Japanese bento boxes. Due to their smaller size, there they are eaten 3-5 at a time.

Apart from being cute, they are considered healthy because they are fully packed with many essential nutrients. Thus, they are a healthy and delicious option for everyone to add to their routine diets to replace chicken eggs.

How many eggs do quails lay? 

Quails usually start laying eggs when they are seven weeks old. Almost all quail birds can typically lay around 8-12 eggs during a single mating cycle. Quail eggs then hatch nearly after 16-20 days. 

As long as the eggs are collected daily, quail birds can lay up to more than 300 eggs in the first year. Then, in the second, the number of eggs laid reduces up to 170. The eggs laying further reduces in the subsequent years and remains almost 150 eggs per year. 

How many eggs do quails lay?

Nutritional Value of Quail Eggs

As already told, the eggs laid by quails are smaller in size. So, almost 3-4 eggs approximately equate to a single chicken egg’s serving.

In general, one egg of quail, weighing 9 grams roughly, contains the following nutritional elements:

  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 DV
  8. Folate: 2% of the DV
  9. Pantothenic acid: 3% of the DV
  10. Vitamin A: 2% of the DV
  11. Vitamin B12: 6% of the DV
  12. Iron: 2% of the DV
  13. Phosphorus: 2% of the DV
  14. Selenium: 5% of the DV and many more

Thus, despite being so small in size, quail eggs are surprisingly rich in healthy nutrients and vitamins.

Benefits of the nutrients found in quail eggs:

An egg of quail bird significantly provides a chunk of daily routine riboflavin, selenium, vitamin B12, iron, and choline needs – all in one serving comprising 14 calories.

  1. Riboflavin is one of the essential nutrients of the entire body. It remarkably helps break down the food we consume and then transform it into daily use energy.
  2. Selenium is another essential nutrient that is great for ensuring healthy thyroid function. 
  3. Vitamin B12 significantly promotes the healthy functioning of the entire nervous system.
  4. Iron, meanwhile, helps maintain optimal energy levels of the body by performing its exclusive roles in the formation of red blood cells.
  5. Choline, in addition, is essential to help the body in the formation of acetylcholine. It is a natural neurotransmitter that remarkably transfers messages between the nervous system and muscles.

Comparison: Quail Eggs vs. Chicken Eggs

Although they both taste alike, they significantly differ from each term in various terms. Let’s see the fundamental differences between them:

  1. Size

The eggs laid by a quail bird are much smaller in size than the eggs laid by a chicken. You can generally say that they are one-third the chicken egg’s size.

  1. Egg Yolk

Regardless of their overall size, the yolk of quail eggs is slightly bigger than those present in the chicken eggs. The primary reason behind it is the number of nutrients each one of them carries in their yolks.

Moreover, when compared by weight, a few individuals also claim that the eggs laid by quail are comparatively denser than chicken eggs. The reason behind this is the same, the number of nutrients.

  1. Nutrients

While there are a few differences among the nutrient content of both these eggs, the eggs of quail birds are more nutritious and healthier overall. However, it is all up to you whether you include them in your regular diet or not.

  1. Weight

When it comes to the weight of an egg, those laid by quail birds naturally tend to have more weight as they contain more proteins and fat. 

Also, they have double the amounts of iron and riboflavin than those in chicken eggs. 

Moreover, the amount of vitamin B12 is also one-third times more in quail eggs than chicken. While, on the other hand, chicken eggs contain more choline than eggs of quails.

  1. Availability of Quail Eggs

Quail eggs are not so common in general, so sometimes they are difficult to find. Being less common, they are slightly expensive in cost. Also, as they are smaller in size, people have to buy them in larger quantities. Especially if someone intends to use them as a protein cost, it will be a massive expense on their pockets. Contrary to that, chicken eggs are readily available everywhere in global markets at reasonable rates.

Chicken Eggs VS Quail Eggs

How to eat quail eggs? How to prepare them?  

Similar to chicken eggs, you can prepare the eggs of quails for eating in several ways. And sue to their smaller size, they are quickly cooked in a significantly shorter period. So, cooking them is not a difficult task at all.

Especially in Japan, these eggs are considered an item of delicacy and are often added in their raw form in Sushi. While in some other Asian countries like Indonesia and South Korea, people use quail eggs as a complimentary snack accompanied by various other dishes.

While in some Southern American countries, these eggs are utilized as a topping for different food items like hamburgers and dogs.

So, as you see, different people like to consume them in different ways, so they are made in several ways. However, one most feasible option for these eggs is to hard-boil them simply. Besides that, people can:

  • eat them as a snack
  • add to regular salads
  • taken in a chopped form and many more

Quail Eggs Recipe

One simple recipe of having them being prepared to eat is as follows:


Quail eggs

Hot water


  1. Take a small pot of water and add some water to it. Turn on the flame and let the water boil.
  2. Then take the quail eggs and carefully add them one by one to the boiling water pot.
  3. After putting them in, reduce the flame and let them cook appropriately for almost 5 minutes.
  4. After 5 minutes, take them out, crack their shell and peel them by lightly rolling the eggs across a flat surface. You can also apply slight pressure for this.
  5. Then starting from down, remove the inner membrane of the egg too with light hands. All ready! You can now eat them.

However, if you want to stock them for regular use, you can also store these hard-boiled eggs of quails in the refrigerator for almost 3-5 days.

Quail Eggs Recipe

Considerations When Eating Quail Eggs

The research about these eggs has had a changing theory over the years. Many theories about cholesterol, protein, fat, and salmonella have been considered, and experts now agree that these eggs have more benefits than people can ever imagine. 

Quail eggs can remarkably improve cholesterol levels and add more protein, vitamins, and minerals in a very healthy and delicious way.

However, you can talk to your health advisor if you face any health issues or have any questions about them.

How many quail eggs to eat per day?

The eggs laid by quail birds are smaller as compared to chicken eggs, but their nutritional value is similar to chicken eggs. Therefore, about three to four quail eggs are equivalent to a single chicken egg. Thus, it indicates that anyone can eat 6 to 12 eggs per day.

How much do quail eggs cost?

Quail Eggs Price:

The eggs of quails are an unexpected alternative to those of chicken, but due to their high nutritional content and numerous advantages, they are somehow more expensive. Roughly, the price of a single quail egg varies between 30c to $1.00.

Quail Birds Price:

While, on the other hand, depending on its age, a quail bird itself costs between $1-$5. So, with having a quail at your home, you can get started for less cost and will have to wait less time for having its eggs with a short hatching quail eggs stage.


  1. Generally, the eggs of quails are not heated to kill harmful bacteria; it means they are unpasteurized and can cause health adversities.
  2. Pregnant ladies should not consume quail eggs until they ask a gynecologist.
  3. Moreover, quail eggs are not suitable for people with compromised immune systems until they are fully cooked with no runny yolk.
  4. If anyone is allergic to chicken’s egg, he should avoid the eggs of quails too. He should only take eggs under the supervision of a medical professional or dietician.
  5. Discuss with your health care provider when you want to eat these eggs for the first time because you may be allergic to these eggs even if you don’t have a chicken egg allergy.

Health Benefits of Quail Eggs

Health Benefits of Quail Eggs
  1. Rich in Proteins content

Proteins are essential for the body, and quail eggs are a great source of them. Proteins are made up of amino acids, which are also known as building blocks. These amino acids help the body build and repair muscles and bones. They also assist the body in making hormones and enzymes. Moreover, anyone can also use these eggs to get energy.

  1. Balance cholesterol

The eggs laid by quails have a large number of fatty acids that help in boosting heart health. Moreover, 60% of fat in these eggs is made up of a good form of cholesterol, so they help balance the harmful effects of bad cholesterol.

  1. Quail Eggs reduce the risk of anemia

When the body does not have enough red blood cells, this condition is known as anemia. Anemia can cause shortness of breath and low energy levels. As the quail eggs are iron-rich, they help to reduce the risk of anemia. Iron is a mineral that is used for the growth and development of the body. It is also used in the making process of hemoglobin which is a protein in red blood cells. The oxygen is carried to all parts of the body from the lungs through these red blood cells.

  1. Boost immunity

There are free radicals in our bodies that cause illness and aging. The eggs of quails help our body fight these radicals as these eggs contain a large amount of vitamin C and vitamin A which neutralize these radicals and protect your body from harmful effects.

  1. Improve metabolism

The eggs laid by quails contain Vitamin B, which helps support and boost your body’s health. Metabolism is the process that converts your food and drinks into energy, which then helps in all body functions.

  1. Cleanse your body

Nowadays, everyone is affected by environmental pollution, toxins pollutants, heavy metals, etc. Quail eggs prevent toxins from getting into your bloodstream. A study suggested that these eggs helped prevent toxicity-caused liver damage in rats. Scientists hope to get the same results in human beings, but the investigation is still in process.

  1. Treat allergies

A protein named Ovomucoid is naturally present in the egg of quail birds. Ovomucoid is a natural anti-allergenic protein. It helps fight against congestion, inflammation, and other allergic reactions in the body.

  1. Improve Vision

The eggs of quails are a rich source of Vitamin A which can help prevent cataracts and other vision problems. In addition, Vitamin A helps the heart, kidney, lungs, and other organs work properly.

  1. Increase energy

Quail eggs are a great source of proteins, and when they are paired with carbohydrates, they boost your body’s energy. When combined with a balanced, nutrient-filled diet, these eggs can be the alternative to caffeine or other stimulants.

  1. Beauty Benefits

Besides being a great source of proteins that strengthen your nails, teeth, and bones, quail eggs are also exceptional for beauty. Several natural beauty masks can be made out of such eggs at home without any hard effort. While having them, you can easily prepare a homemade beauty regimen that works within just a few minutes.


The eggs of quail birds are still underestimated by several individuals all over the world. Besides their numerous uses, they are not still acknowledged as other natural products. However, adding quail eggs to your routine diet could possibly lead to noticeable improvements in the overall health of your body. 

Also, for having the best out of them, you must always know which is the best place to buy them. Also, before using you should make sure that those eggs have not been treated with artificial chemicals and a pure organic product. Therefore, the best place to get high-quality quail eggs at the most reasonable rates is to find a local farmer feeding quails organically.  

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