Quail Eggs
Tiny speckled eggs with a richer yolk-to-white ratio than hen's eggs.
Nutrition per 100 g
Standardised to 100 g of quail eggs for fair comparison. Typical serving: 5 eggs (45 g) — 71 kcal per 45 g serving.
| Nutrient | Per 100 g | Per serving (45 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 158 kcal | 71 kcal | 100 kcal |
| Protein | 13.3 g | 6 g | 8.5 g |
| Carbohydrate | 0.4 g | 0.2 g | 0.3 g |
| Fat | 11.1 g | 5 g | 7 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of quail eggs, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (45 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 156 µg | 70.2 µg | 17% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 1.4 µg | 0.63 µg | 7% |
| Vitamin E | 1.1 mg | 0.5 mg | 7% |
| Vitamin K | 0.3 µg | 0.14 µg | <1% |
| Thiamin | 0.13 mg | 0.059 mg | 11% |
| Riboflavin | 0.79 mg | 0.36 mg | 61% |
| Niacin | 0.15 mg | 0.068 mg | <1% |
| Vitamin B6 | 0.15 mg | 0.068 mg | 9% |
| Folate | 66 µg | 29.7 µg | 17% |
| Vitamin B12 | 1.6 µg | 0.72 µg | 67% |
| Pantothenic acid | 1.8 mg | 0.81 mg | 36% |
| Choline | 263 mg | 118 mg | 48% |
| Minerals | |||
| Calcium | 64 mg | 28.8 mg | 5% |
| Iron | 3.7 mg | 1.7 mg | 21% |
| Magnesium | 13 mg | 5.9 mg | 3% |
| Phosphorus | 226 mg | 102 mg | 18% |
| Potassium | 132 mg | 59.4 mg | 3% |
| Sodium | 141 mg | 63.5 mg | 6% |
| Zinc | 1.5 mg | 0.68 mg | 14% |
| Selenium | 32 µg | 14.4 µg | 58% |
| Copper | 0.062 mg | 0.028 mg | 7% |
| Manganese | 0.038 mg | 0.017 mg | 2% |
Source: USDA FoodData Central — Egg, quail, whole, fresh, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat quail eggs?
- Higher iron and B12 per gram than hen's eggs.
- Attractive in salads and bento boxes.
How to include it
- Boil for two minutes and halve into salads.
- Fry as a topping for rice bowls.
Things to consider
- More expensive per gram of protein than hen's eggs.
- Same egg allergen risk.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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