What are the Nutritional Facts about Quail Eggs?
December 30, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Quail eggs are nutrient-dense, rich in protein, vitamins, and minerals. Learn quail egg nutrition facts, calories, and health benefits.
Introduction
Quail eggs are small but packed with nutrients. They are a good source of protein, healthy fats, vitamins, and minerals. Quail eggs are often considered more nutritious per gram than chicken eggs and are used in salads, snacks, and traditional dishes. They support immunity, energy, and overall wellness.
Nutritional Value of Quail Eggs (100g – about 10 eggs)
| Nutrient | Amount |
|---|---|
| Calories | 158 kcal |
| Protein | 13 g |
| Total Fat | 11 g |
| Saturated Fat | 3.3 g |
| Carbohydrates | 1.1 g |
| Cholesterol | 844 mg |
| Sodium | 141 mg |
| Vitamin A | 543 IU |
| Vitamin B12 | 1.6 mcg |
| Riboflavin (B2) | 0.8 mg |
| Selenium | 31 mcg |
| Iron | 3.7 mg |
| Phosphorus | 226 mg |
Key Nutrients in Quail Eggs
1. High-Quality Protein
- Supports muscle growth and repair
- Keeps you full
- Aids overall body function
2. Vitamins (A, B12, Riboflavin)
- Vitamin A supports vision and skin health
- Vitamin B12 aids energy production and brain health
- Riboflavin supports metabolism and energy
3. Minerals (Iron, Selenium, Phosphorus)
- Iron helps prevent anaemia
- Selenium supports immunity and antioxidant activity
- Phosphorus supports bone and teeth health
4. Healthy Fats
- Provides energy
- Supports cell structure and hormone production
Health Benefits of Eating Quail Eggs
- 💪 Supports muscle health
- 🩸 Helps prevent anaemia
- 🛡️ Boosts immunity
- ❤️ Supports heart and brain health
- ✨ Promotes skin and eye health
Are Quail Eggs Good for Weight Loss?
Yes, when eaten in moderation. Quail eggs:
- Are high in protein
- Help in satiety
- Can be part of a balanced diet
Who Should Be Careful with Quail Eggs?
- People with high cholesterol should moderate intake due to high cholesterol content
- Those allergic to eggs
Healthy Ways to Eat Quail Eggs
- Boiled as snacks or salads
- Steamed or lightly fried
- Added to soups or curries
- Avoid deep-frying to retain health benefits
Conclusion
Quail eggs are a nutrient-dense food rich in protein, vitamins, and minerals. Including them in your diet supports immunity, energy, muscle health, and overall wellness when eaten in moderation.