Quail Eggs: Calories, Nutrition and Health Benefits
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Perplexity One quail egg (9 g) has about 14 calories, 1.2 g of protein and 1 g of fat, with almost no carbs. Three to five eggs make a typical serving, which is 42 to 70 calories. Quail eggs carry about 76 mg of cholesterol each.
Quick Nutrition Facts
Per 1 whole quail egg (9 g)
| Nutrient | Amount |
|---|---|
| Calories | 14 kcal |
| Protein | 1.2g |
| Carbohydrates | 0.04g |
| Fiber | 0g |
| Sugars | 0.04g |
| Fat | 1g |
| Sodium | 13 mg |
Macronutrient Breakdown
NUTRITIONIST'S INSIGHT
A single quail egg is tiny, so the number to track is how many you eat. Six eggs weigh about 54 g, close to one large chicken egg, and give about 84 kcal and 7 g of protein. Per gram they have slightly more fat and cholesterol than chicken eggs, at about 844 mg of cholesterol per 100 g in the USDA entry. Cook them through. Quail eggs are usually not pasteurized, and WebMD advises against raw or runny ones, especially in pregnancy or with a weakened immune system.
Myth Busters
MYTH #1: Quail eggs are far healthier than chicken eggs.
TRUTH: They are similar foods. Per gram, quail eggs have more riboflavin and iron, but a chicken egg has more total protein because it is about six times heavier. Neither is a superfood. USDA FoodData Central: Egg, quail, whole, fresh, raw (FDC 172191); MedicineNet: Quail egg nutrition, benefits and precautions
MYTH #2: Quail eggs lower cholesterol.
TRUTH: Each egg has about 76 mg of cholesterol, and per gram that is more than a chicken egg. No human trial shows they lower blood cholesterol. People with high cholesterol or heart disease should ask their doctor how many fit. USDA FoodData Central: Egg, quail, whole, fresh, raw (FDC 172191); MedicineNet: Quail egg nutrition, benefits and precautions; American Heart Association: Eggs and heart health
MYTH #3: Quail eggs are safe to eat raw.
TRUTH: They can carry Salmonella like any egg and are usually not pasteurized. Cook until the white and yolk are firm, particularly in pregnancy or with a weakened immune system. WebMD: What to know about quail eggs; FDA: Egg safety, what you need to know
MYTH #4: Quail eggs are fine if you have an egg allergy.
TRUTH: People allergic to chicken eggs can react to quail eggs too, because the proteins are related. Do not try them without allergist advice. MedicineNet: Quail egg nutrition, benefits and precautions
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 14 kcal an egg with protein that keeps you full. Count them, since handfuls add up. USDA FoodData Central: Egg, quail, whole, fresh, raw (FDC 172191) |
| Muscle Gain |  | Only 1.2 g of protein per egg, so you need about 5 to 6 eggs to match one large chicken egg. Fine as an add-on, a weak main source. USDA FoodData Central: Egg, quail, whole, fresh, raw (FDC 172191); University Hospitals: Nutrition facts, egg quail whole fresh raw, 1 egg |
| Diabetes Management | | Under 0.1 g of carbs per egg, so almost no direct effect on blood sugar. USDA FoodData Central: Egg, quail, whole, fresh, raw (FDC 172191) |
| Heart Health | | About 76 mg of cholesterol per egg adds up fast at 5 or 6 eggs. Fine in moderation for most people, so follow your doctor's advice if cholesterol is high. USDA FoodData Central: Egg, quail, whole, fresh, raw (FDC 172191); American Heart Association: Eggs and heart health |
| PCOS Management |  | Near zero carbs and a source of protein and fat, which suits a lower glycemic meal. USDA FoodData Central: Egg, quail, whole, fresh, raw (FDC 172191) |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Quail Eggs
A serving of five quail eggs has about 0.2 g of carbohydrate, so glucose barely moves. Protein and fat in the eggs slow digestion of whatever you eat them with, which tends to flatten the rise from toast or rice. USDA FoodData Central: Egg, quail, whole, fresh, raw (FDC 172191)
Estimated Blood Sugar Response (5 quail eggs)
Modeled estimate for a person without diabetes, not a measured trace. Individual responses vary.
How to flatten the spike
- Eat the eggs before or with carbs such as rice or bread to blunt the rise.
- Boil or poach them rather than frying in extra oil.
- Keep portions to about 4 to 6 eggs if you also watch cholesterol.
- Pair with vegetables for fiber.
Cultural Significance
Quail eggs are eaten across Japan, China, Vietnam, the Philippines and Europe. In Japan they are skewered as yakitori or packed in bento boxes. In the Philippines they are battered and deep fried as kwek-kwek, a street snack. In Vietnam, trứng cút luộc are boiled and dipped in salt and pepper, and in Europe and the US they show up on canapés and salads as a small fine-dining garnish.
Compare & Substitute
Quail Eggs vs Similar Foods
| Nutrient | Chicken egg, large, boiled (50 g) | Egg white, boiled (33 g) | Duck egg, boiled (70 g) | Cherry tomatoes, 5 pieces (85 g) |
|---|---|---|---|---|
| Calories | 78 kcal | 17 kcal | 130 kcal | 15 kcal |
| Protein | 6.3g | 3.6g | 9g | 0.7g |
| Carbohydrates | 0.6g | 0.2g | 1g | 3.3g |
| Fat | 5.3g | 0.1g | 9.6g | 0.2g |
Frequently Asked Questions
How many calories are in a quail egg?
One quail egg (9 g) has about 14 calories. Five eggs are about 70 calories.
How much protein is in a quail egg?
About 1.2 g per egg. Six quail eggs give roughly 7 g, similar to one large chicken egg.
How many quail eggs equal one chicken egg?
About 5 to 6 quail eggs equal one large chicken egg by weight, and close to that in calories (about 70 to 84 kcal versus 72 to 78 kcal).
Are quail eggs high in cholesterol?
Each egg has about 76 mg. Per gram that is more than a chicken egg, so count them if you are watching dietary cholesterol.
Can you eat quail eggs raw?
It is not recommended. Quail eggs are usually not pasteurized and can carry Salmonella. Cook them until firm, especially in pregnancy.
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