1 serving (100 grams) contains 158 calories, 13.0 grams of protein, 11.1 grams of fat, and 0.4 grams of carbohydrates.
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Nutrition Information
Calories |
341.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.0 g | 30% | |
| Saturated Fat | 7.7 g | 38% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 1816.6 mg | 605% | |
| Sodium | 553.0 mg | 24% | |
| Total Carbohydrates | 0.9 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0.9 g | ||
| protein | 28.1 g | 56% | |
| Vitamin D | 121.0 mcg | 605% | |
| Calcium | 138.2 mg | 10% | |
| Iron | 7.9 mg | 43% | |
| Potassium | 285.1 mg | 6% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Quail egg
Quail eggs are small, speckled eggs produced by various species of quail, a type of game bird native to regions across Europe, Asia, and Africa. They are a cherished ingredient in culinary traditions like Japanese, Korean, French, and Chinese cuisines, often used in appetizers, salads, and soups due to their delicate flavor and decorative appeal. Despite their small size, quail eggs pack a robust nutritional profile; they are rich in protein, essential fatty acids, vitamins such as B2 (riboflavin), B12, and minerals like iron, selenium, and phosphorus. They are known for having a higher yolk-to-white ratio compared to chicken eggs, contributing to their nutrient density. With roughly 14 calories per egg, quail eggs are a concentrated source of energy and nutrients, making them a popular choice for health-conscious consumers seeking nutrient-rich animal-derived foods.
Health Benefits
- Quail eggs contain riboflavin (Vitamin B2), which supports skin health and energy metabolism.
- They are rich in Vitamin B12, essential for nerve function and red blood cell production.
- Quail eggs provide selenium, a mineral that supports thyroid health and antioxidant defenses.
- The high protein content in quail eggs aids muscle repair and maintenance.
- Iron in quail eggs promotes oxygen transportation in the blood and helps prevent anemia.
Dietary Considerations
Selection and Storage
Keep quail eggs refrigerated at 4°C (40°F) and use within 2 weeks for optimal freshness. Wash carefully before cooking if purchased unwashed.
Common Questions About Quail egg Nutrition
Are quail eggs high in protein, and how many calories do they have?
Quail eggs are a great source of protein, providing approximately 1.2 grams of protein per egg, and they are low in calories with about 14 calories per egg. They are also rich in vitamins like vitamin B12, riboflavin, and iron, making them a nutrient-dense option in a small package.
Can I eat quail eggs on a keto diet?
Yes, quail eggs are an excellent choice for a keto diet as they are low in carbohydrates (less than 0.1 grams per egg) and high in healthy fats and protein. Their nutritional profile aligns perfectly with the requirements of a keto diet.
What are the health benefits of eating quail eggs?
Quail eggs are packed with essential nutrients like vitamins A, B12, and selenium, which support immune function, energy production, and overall cellular health. They are also known for having higher amounts of certain antioxidants compared to chicken eggs. However, due to their cholesterol content (76 mg per egg), they should be consumed in moderation if you are monitoring cholesterol levels.
How many quail eggs should I eat in one serving?
A typical serving size is 3-5 quail eggs, equivalent to about 1-2 chicken eggs in terms of portion size. Since they are smaller, ensure you consume enough to meet your dietary needs without overconsuming if you're mindful of calories or cholesterol.
How do quail eggs compare to chicken eggs in nutrition and taste?
Quail eggs are smaller but richer in nutrients like vitamin B12, iron, and selenium compared to chicken eggs. They have a slightly more delicate, gamey flavor. Due to their size, you would need 4-5 quail eggs to match the volume of one chicken egg in recipes.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Quail egg DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Eggs: Nutrition and health benefitsHarvard T.H. Chan School of Public HealthExplores the role of eggs, including various types like quail eggs, in a balanced diet and their associated health benefits.
- Dietary Guidelines for Americans (2020-2025): Protein FoodsUS Department of Health and Human ServicesHighlights recommendations for protein-rich foods and discusses benefits of egg consumption as part of a healthy diet.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
