The Health Benefits of Quail Eggs (2024)

If you’ve seen photos or bought a package at your local supermarket, you already know that quail eggs are a smaller (and cuter) alternative to chicken eggs. Since they taste like chicken eggs and have similar compositions, they’re gaining traction in cooking and baking.

They typically are one-third the size of a standard chicken egg, with cream-coloured shells with brown splotches. Inside the shell is a bit of egg white — but what quail eggs are really known for are their rich, deep yellow yolks.

Even though they’re small, these little eggs are totally packed with nutrients and have a range of health benefits. See what they are below!

Quail eggs: tiny but mighty

Quail eggs are small, so three to four of them roughly equate to the serving size of one chicken egg. Regardless of their size, they’re loaded with vitamins, minerals, high-quality protein, good fats and various other lesser-known nutrients. For being so small, these eggs are surprisingly rich in nutrients.

It makes sense — the nutrients in each one are enough to turn a single fertilized cell into an entire baby quail!

Here’s a quick rundown why they’re so healthy!

  • Low in calories, but super filling. — A single quail egg is roughly 15 calories, yet because of healthy fat and complete protein content, they’re exceptionally filling. Quail eggs contain more fat and protein by weight, double the iron and riboflavin, and about one-third more vitamin B12 than chicken eggs.

  • Loaded with nutrients. — Because quail eggs have a higher yolk-to-white ratio than chicken eggs, they have more nutrients by weight, as almost all of the nutrients are contained in the yolk — the white is mostly protein. Selenium and riboflavin are important nutrients that help your body break down the food you eat and transform it into energy. Selenium also helps with healthy thyroid function. Meanwhile, vitamin B12 and iron promote healthy nervous system function and help maintain optimal energy levels through their roles in red blood cell formation.

  • Packed with protein. — Proteins are the building blocks of the body, helping us grow and regenerate cells and function every day. Proteins are made up of amino acids that are linked together — sort of like beads on a string that are then folded into complex shapes. There are nine amino acids that the body can’t create itself and so you have to get them from your diet — these are considered “essential” amino acids. You can measure the quality of a protein source based on how many of these essential amino acids it has. And you’re in luck — quail eggs, like chicken eggs, are among the best sources of protein available, with multiple essential amino acids!

  • Filled with unique antioxidants. — Quail eggs are rich in nutrients and full of health-promoting antioxidants that may help reverse cellular damage and treat allergy symptoms. They also contain powerful brain nutrients that many people are deficient in. One of these is choline, which is vital to helping your body make acetylcholine, a neurotransmitter that sends messages from your nervous system to your muscles.

Whether it’s a chicken or a quail egg, they’re both so nutritious that some people refer to them as “nature’s multivitamin.”

Beyond the health benefits, quail eggs taste great!

Quail eggs are among the most nutritious foods you can get in your supermarket, providing virtually all the vitamins and minerals you need. It’s no wonder people call them a “superfood!”

But beyond their health benefits, they also taste amazing. Don’t believe us? Find a store near you that stocks Spring Creek quail eggs, and try one of our delicious recipes!

The Health Benefits of Quail Eggs (2024)


The Health Benefits of Quail Eggs? ›

A single quail egg provides a significant chunk of your daily vitamin B12, selenium, riboflavin, and choline needs, along with some iron — all in a serving that contains only 14 calories. Selenium and riboflavin are important nutrients that help your body break down the food you eat and transform it into energy.

How many quail eggs should you eat a day? ›

The nutritional value of quail eggs is similar to chicken eggs, but since quail eggs are so small, you can eat more of them. Three to four quail eggs is the equivalent of a single chicken egg. Meaning 6 to 12 quail eggs is a reasonable amount to eat per day!

What is the benefit of quail eggs to the body? ›

Protein in properly cooked quail eggs is easily absorbed and used by the body for cell repair, hormone production, enzyme formation, and other important functions. Boosts immunity: Quail eggs are full of antioxidants and vitamins C and A. These nutrients help improve your immunity and fight diseases and infections.

Which is healthier, quail eggs or chicken eggs? ›

Quail eggs contain more yolk – something to note for those watching their cholesterol. However, they have more fat and protein. While they have higher levels of vitamins and iron, the difference from that of a chicken egg is minimal. Quail eggs are also decidedly creamier.

Is quail egg good for the liver? ›

While quail eggs can be a nutritious addition to your diet, consuming five eggs per day may not be suitable for everyone, especially individuals with Grade II fatty liver.

Should quail eggs be eaten raw or cooked? ›

Most quail eggs are unpasteurized. This means they haven't been heated to destroy bacteria such as salmonella. Because of this, you should avoid eating raw or runny quail eggs. This is especially important if you are pregnant or have a weakened immune system.

What's the best way to eat quail eggs? ›

— As we mentioned above, you can use quail eggs anytime you would use chicken eggs, whether you're frying, scrambling, poaching or boiling them. You can even use them raw in smoothies! Hard boil them for snacks or for salads. — Hard-boiled eggs are perfect for a midday snack or as a garnish for salads.

Are quail eggs anti-inflammatory? ›

It was revealed in a previous study that quail egg is different from other bird eggs. The difference is particularly in its egg white, quail egg is richer in proteins that have anti-allergic and anti-inflammatory effects9.

Are quail eggs a super food? ›

Quail eggs have double the iron and riboflavin and close to one-third more vitamin B12 than chicken eggs. They also contain more fat and protein by weight, with fewer calories. A single quail egg has one gram of protein, one gram of fat and zero carbs — and only 14 calories.

Is quail egg good for the brain? ›

The choline found in quail eggs is essential for brain development and function. Choline helps to improve memory and cognitive function, making it an essential nutrient for all age groups. Additionally, quail eggs are rich in omega-3 fatty acids, which are essential for brain health.

Is quail egg good for high blood pressure? ›

Boost your energy: Thanks to the greater yolk-to-white ratio of quail eggs, they provide more energy than chicken eggs. Lower blood pressure: Compounds found in egg yolks called peptides may help reduce blood pressure, which can lower your risk for cardiovascular disease.

How long do quail eggs last? ›

While boiled quail eggs are best eaten fresh, they will keep in the fridge for up to a week whereas raw quail eggs can be kept for four or five weeks (the boiling process removes the egg's protective coating). But my bet is they won't last that long… you'll be popping them in your mouth every time you open the fridge!

How long to boil quail eggs? ›

Place the pot or pan on a stovetop and heat on high, bringing the water to a rolling boil. Once boiling, add the quail eggs. Start your timer! Let the eggs boil for two minutes (soft-boiled), three minutes (medium-boiled) or three and a half minutes (hard-boiled).

How many quail eggs should I eat a day? ›

Eating too many quail eggs will raise your cholesterol.

The more cholesterol you eat, the less your body produces. So go ahead and eat some quail eggs in moderation — no more than six to eight a day. It'll have absolutely no negative effect on your cholesterol levels.

What is so special about quail eggs? ›

Quail eggs contain 3 to 4 times the nutritional value of regular chicken eggs. Quail eggs contain 5 times the iron and potassium of chicken eggs. Quail eggs are known to prevent the symptoms of associated with allergies, hay fever, and sinusitus. Quail eggs improve digestion, immune system function, and detoxification.

Are quail eggs good for hair growth? ›

Quail eggs and meat are rich in selenium, essential fatty acids and antioxidants. The eggs are also believed to improve hair growth, being a rich source of iron, zinc, amino acids and a multitude of vitamins. Quail eggs are also believed to help treat anaemia as they are enriched with Vitamin A, iron, and B12.

How many quail eggs equal a regular egg? ›

These cute speckled eggs pack a huge punch taste-wise and that uber-adorable exterior hides some serious nutritional muscle underneath. However… you'll notice that quail eggs are small. About three quail eggs are equivalent to a single chicken egg.

How many eggs can 1 quail lay in a day? ›

On average a quail will lay about one egg per day at peak production. Egg production will begin to slow down around the age of 2-3 years. Quail require about 14 hours of daylight in order to lay eggs. Their egg production can be extended by providing a light source during times of the year with shorter daylight hours.

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