🥚 Nutritional Profile
Each quail egg contains about 14–15 calories and offers an impressive set of nutrients:
- Protein: ~1.17g
- Fat: ~1g
- Choline: ~23.7mg
- Vitamin B12: ~0.14µg
- Riboflavin (B2): ~0.07mg
- Iron: ~0.37mg
- Selenium: ~2.88µg
- Vitamin A: ~48.9 IU
- Folate: ~5.94µg
- Phosphorus: ~20.3mg
They also contain antioxidants like lutein and zeaxanthin, which are great for eye health.
🌟 Health Benefits
- Rich in Nutrients: Dense with vitamins and minerals in a small serving.
- Brain Health: Choline and B vitamins support cognitive function.
- Immunity: Vitamins A and C strengthen immune response.
- Heart Health: Healthy fats and iron aid cardiovascular function.
- Allergy Relief: Contains ovomucoid, which may reduce allergy symptoms.
- Skin & Hair: Proteins and vitamins promote healthy skin and coat.
⚠️ Precautions
- Raw Risk: Most quail eggs are unpasteurized; cook thoroughly to avoid bacteria.
- Cholesterol: High cholesterol levels—moderate intake is advised for those watching levels.
🥚 Quail Eggs vs. Chicken Eggs
- Size: Quail eggs are about 1/3 the size of chicken eggs.
- Nutrient Density: Higher B12, riboflavin, and iron per gram.
- Taste: Creamier and richer due to higher yolk ratio.
- Cost & Availability: Less common and generally more expensive.