Quail Egg

Quail eggs are a nutrient-dense food, providing 158 kcal per 100g. For those wondering about the Calories in Quail Egg, this serving size also offers 13.1g of protein, 11.1g of fats, and a minimal 0.4g of carbohydrates. How many calories in Quail Egg? A 100g portion delivers a compact energy boost with a good balance of macronutrients, making them a versatile addition to various diets.

Nutrition facts (per 100 g)

Vitamins and minerals

Beyond their macronutrient profile, quail eggs are a powerhouse of essential micronutrients. They are particularly rich in B vitamins, especially Vitamin B12 and Riboflavin (B2), which are crucial for energy metabolism and red blood cell formation. They also provide a good amount of Folate (B9), important for cell growth and function, and Vitamin A, vital for vision and immune health. Quail eggs also contribute significantly to mineral intake. They are a notable source of Iron, essential for oxygen transport in the blood, and Selenium, an antioxidant mineral that supports thyroid function and immune health. Furthermore, they contain Choline, a vital nutrient for brain health, nerve function, and liver metabolism, making them beneficial for overall physiological well-being. Despite their small size, these eggs pack a substantial nutritional punch.

Diet impact

Quail eggs are an excellent food for various dietary goals, including muscle hypertrophy and weight management. Their high protein content (13.1g per 100g) supports muscle repair and growth, making them beneficial for athletes and those aiming to build lean mass. The protein and healthy fats also contribute to increased satiety, which can help reduce overall calorie intake and support weight loss efforts. For individuals tracking their intake, understanding the Calories in Quail Egg (158 kcal per 100g) allows for precise portion control within a calorie-restricted diet. Furthermore, quail eggs fit seamlessly into several popular dietary patterns. With only 0.4g of carbohydrates per 100g, they are highly suitable for low-carb and ketogenic diets, providing essential nutrients without impacting carbohydrate limits. Their balanced macronutrient profile makes them a versatile protein source for those looking to maintain stable blood sugar levels and sustain energy throughout the day. As an animal product, they are not suitable for vegan diets but are an excellent choice for omnivores and vegetarians who consume eggs.

Preparation variations

The caloric and nutritional profile of quail eggs can vary depending on the preparation method, primarily due to the addition of fats or other ingredients. Raw quail eggs retain their original nutritional values, offering 158 kcal per 100g with all vitamins and minerals intact, though raw consumption carries a risk of bacterial contamination. Boiling (hard or soft) is one of the healthiest methods, as it involves no added fats, preserving the 158 kcal per 100g and most nutrients. Similarly, grilling or baking them without added oils will maintain their inherent caloric value. However, frying quail eggs, especially in butter or oil, significantly increases their caloric and fat content. For instance, frying 100g of quail eggs in just one tablespoon (approx. 14g) of oil (around 120 kcal) would push the total calories to approximately 278 kcal, while also increasing the fat content substantially. Scrambling with milk or cheese would also add calories and alter the macronutrient balance. Therefore, for those monitoring calorie intake, boiled or poached quail eggs are the most advisable options.

Frequently asked questions

Does Quail Egg make you fat?

No, quail eggs do not inherently make you fat. A 100g serving contains 158 kcal. Like any food, weight gain occurs when total calorie intake consistently exceeds expenditure. Consumed within a balanced diet and appropriate portion sizes, quail eggs do not contribute to weight gain.

Can you eat Quail Egg at night?

Yes, you can eat quail eggs at night. They are relatively easy to digest and provide a good source of protein without significant carbohydrates, which can be beneficial before bed. Their low fiber content (0g per 100g) means they are unlikely to cause digestive discomfort for most people. A small portion, such as 3-5 eggs, can be a good light evening snack.

Is Quail Egg healthy?

Yes, quail eggs are very healthy. They are packed with nutrients, offering 13.1g of protein, significant amounts of Vitamin B12, and Iron per 100g. They also contain beneficial fats and choline. While generally healthy, they do contain 141mg of sodium per 100g, so individuals monitoring sodium intake should consume them in moderation as part of a balanced diet.