What to Know About Quail Eggs

Medically Reviewed by Christine Mikstas, RD, LD on July 11, 2023
3 min read

Quail eggs come from medium-sized birds found in Europe, North Africa, Asia, and the southern United States. They are white and tan with dark brown speckling, and they are smaller than chicken eggs.

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

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 and to make hormones and enzymes. They can also be used as an energy source.

Balance cholesterol. There is a large amount of beneficial fatty acids found in quail eggs that can help boost your 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.

Cleanse your body. Our environment today contains toxins, pollutants, and heavy metals. Eating quail eggs may help get rid of toxins in your bloodstream. One study suggested that quail eggs helped prevent toxicity-caused liver damage in rats. Scientists are hopeful that the same results can be achieved for humans, but studies are still ongoing.

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 contain large amounts of ovomucoid protein – a protein that acts as a natural anti-allergenic. 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 which 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-filled 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 bodily 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. 

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 – especially if you have any underlying health issues – about any questions or concerns about eggs – quail or otherwise.