Egg
raw quail egg.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
quail egg
SERVING
CALORIES
158
PROTEIN
13.1g
CARBS
0.41g
FAT
11.1g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories158kcal—
Protein13.1g26%
Carbohydrates0.41g0%
Fiber0g0%
Sugar0.40g1%
Total fat11.1g14%
Saturated fat3.6g18%
Cholesterol844mg281%
Water74.3g—
MINERALS
Sodium141mg6%
Potassium132mg3%
Calcium64mg5%
Iron3.6mg20%
Magnesium13mg3%
Phosphorus226mg18%
Zinc1.5mg13%
Copper0.06mg7%
Manganese0.04mg2%
Selenium32µg58%
VITAMINS
Vitamin A156µg17%
Vitamin C0mg0%
Vitamin D1.4µg7%
Vitamin E1.1mg7%
Vitamin K0.30µg0%
Thiamin (B1)0.13mg11%
Riboflavin (B2)0.79mg61%
Niacin (B3)0.15mg1%
Pantothenic acid (B5)1.8mg35%
Vitamin B60.15mg9%
Folate (B9)66µg17%
Vitamin B121.6µg66%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup240g
1 tablespoon15g
1 teaspoon5g
1 ml1g
1 liter1000g
1 piece10g
HEALTH BENEFITS
Why eat it.
- ✓Nutrient-dense, providing a concentrated source of vitamin B12, selenium, riboflavin, and choline in a small serving.
- ✓Excellent source of high-quality, complete protein, containing all nine essential amino acids necessary for muscle repair and bodily functions.
- ✓Rich in antioxidants like lutein and zeaxanthin, which support eye health and may protect against age-related macular degeneration.
- ✓Contains a higher yolk-to-white ratio than chicken eggs, leading to a richer concentration of fat-soluble vitamins and minerals.
COOKING TIPS
In the kitchen.
- 1Due to their small size, cooking times are very short. For a soft-boil, cook for 60-90 seconds; for a hard-boil, cook for 2.5-3 minutes. Immediately transfer to an ice bath to stop the cooking process and make peeling easier.
- 2Use special quail egg scissors or a sharp serrated knife to open them, as their shells are delicate and the inner membrane is tougher than that of a chicken egg.
- 3They are ideal for frying sunny-side up to use as a garnish for dishes like steak tartare, bibimbap, canapés, or salads.
- 4Pickled quail eggs are a popular preparation method; they absorb flavors well and can be stored for an extended period.
STORAGE
Keep it fresh.
- Refrigerate at or below 40°F (4°C) in their original carton to protect them from damage and absorbing odors. They can be stored for up to 3-4 weeks.
- Store quail eggs with the pointed end down to keep the yolk centered, which helps maintain their quality and freshness for a longer period.
FAQ
Frequently asked questions.
Are quail eggs healthier than chicken eggs?
Quail eggs are more nutrient-dense than chicken eggs, offering higher concentrations of vitamin B12, iron, and riboflavin per gram. They also feature a higher yolk-to-white ratio, providing a richer source of fat-soluble vitamins and healthy fats compared to their larger counterparts.
What are the primary health benefits of quail eggs?
Quail eggs are an excellent source of high-quality protein and antioxidants like lutein and zeaxanthin, which support eye health. They also provide essential nutrients like selenium and choline, which are vital for thyroid function, brain health, and muscle repair.
Are quail eggs keto-friendly?
Yes, quail eggs are highly keto-friendly as they contain only 0.41g of carbohydrates per 100g. Their high fat (11.09g) and protein (13.05g) content make them an ideal snack or meal addition for those following a low-carb or ketogenic lifestyle.
Can you eat quail eggs raw?
While raw quail eggs are used in some cuisines, such as in sushi or smoothies, there is always a risk of Salmonella. However, some believe the risk is lower than with chicken eggs due to the quail's higher body temperature; regardless, vulnerable individuals should cook them thoroughly.
How many quail eggs equal one large chicken egg?
Generally, it takes about 3 to 5 quail eggs to equal the volume of one large chicken egg. This ratio is useful to keep in mind when substituting them in baking or standard breakfast recipes.
What do quail eggs taste like?
Quail eggs taste very similar to chicken eggs but have a richer, creamier flavor profile. This is due to the higher proportion of yolk to egg white, which gives them a more decadent mouthfeel when cooked or consumed raw.
How do you properly store quail eggs?
Quail eggs should be stored in their carton in the coldest part of the refrigerator, rather than the door. When kept at a consistent temperature, they typically stay fresh for 3 to 4 weeks.
How do you open a quail egg without breaking the yolk?
Quail eggs have a very tough inner membrane that makes them difficult to crack like chicken eggs. It is best to use specialized quail egg scissors or carefully pierce the shell with a sharp knife to cut through the membrane and pour the contents out.
Are quail eggs good for weight loss?
Quail eggs can be beneficial for weight loss because they are high in protein, which promotes satiety and helps reduce overall calorie intake. At only about 14-15 calories per egg, they allow for easy portion control while providing dense nutrition.
Are quail eggs gluten-free and dairy-free?
Yes, quail eggs are naturally gluten-free and dairy-free. They are a safe and highly nutritious protein source for individuals with celiac disease, gluten sensitivity, or lactose intolerance.
