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Quail Eggs-15 Health Benefits, Nutrition, Recipes & Side-Effects

Quail Eggs

Quail eggs are a superfood because of their bioactive components, commonly used in local cuisine and readily available to most people. It can be a good source of nutrients and aid in the treatment of a variety of illnesses. They have a similar flavor and aroma to chicken eggs but are much smaller — around one-third the size of a conventional chicken egg. They have deep-yellow yolks and caramel tint shells with brown splotches.

They’re nutrient-dense, but you should use caution when handling them, especially if you’re pregnant or have an egg allergy. It may also aid in preventing iron deficiency anemia, cleanse the body, balance cholesterol, stimulate metabolism, and treat various allergies when ingested in moderation.


Quail Eggs Nutrition

Components Average Value per Egg
Calories 14kcal
Protein  1gm
Fat 1gm
Choline  4mg
Riboflavin  6mg
Folate 2%
Pantothenic acid 3%
Vitamin A 2%
Vitamin b12 6%
Iron 2%
Potassium  132mg


Quail Eggs

15 Health Benefits of Quail Eggs

It’s incredible how a single egg can deliver so many essential nutrients while containing only fewer calories. Quail eggs have been shown to benefit immunity, bone health, diabetes management, skin health, and hair loss prevention. They’re also said to help with depression, as well as sexual health and Vision. Let’s take a closer look at these advantages:-

1. Highly Nutrient: The nutritional value of quail eggs is three to four times that of chicken eggs. Chicken eggs contain only 11 percent protein, whereas quail eggs contain 13 percent. They also have nearly three times as much vitamin B1 than chicken eggs and twice as much vitamin B2 and vitamin A. Quail eggs, like conventional chicken eggs, can give protein to the diet, which our bodies require for various tasks. Proteins are broken down into their parts[amino acids] and reassembled in new cells, tissues, muscles, cartilage, and blood vessels. The high protein content of these eggs can help to guarantee that the body grows in a balanced and typical manner.

2. May Treat Respiratory Ailments: Quail eggs were once used to treat asthma and bronchitis in traditional medicine. If a child under the age of 14 is suffering from pneumonia, this can help them miraculously. It aids in the maintenance of normal hemostasis (average body temperature) and the battle against pneumonia. One egg is recommended to be consumed every day, either boiled or in various ways.

3. Anti-allergic in Nature: Quail eggs have a significant amount of ovomucoid, an enzyme inhibitor protein (trypsin), which can act as a natural anti-allergenic in the body. As a result, quail eggs can help you bring your body back to normal if you’re suffering from constriction, swelling, or other allergic response indications.

4. May Assist with Diabetes Management: Quail eggs have been associated with diabetes management. They were found to lower blood glucose and serum creatinine in diabetic rats in a study. It also has a beneficial effect on renal function. Regularly eating these eggs can also reduce your risk of acquiring diabetes and kidney disease. The glycemic index of a quail egg is low. As a result, it slowly distributes sugar into your bloodstream, which aids with blood glucose regulation.

5. Lower the Risk of Anemia: Our Red blood cells, which carry oxygen to all of our body’s cells, contain iron as a constituent. They’re an excellent source of iron. An iron deficiency can cause anemia. As a result, eating quail eggs in your diet can help to enhance blood circulation. They have five times the potassium of chicken eggs. Potassium is a vital mineral that plays a role in a variety of bodily functions. It’s a natural vasodilator, which means it can open and relax blood vessels—this aids in controlling blood pressure and regulating high blood pressure.

6. Antioxidants:- Beta-carotene and vitamins A, C, and E are antioxidants found in quail eggs. Antioxidants combat damaging free radicals (toxins) and aid in their removal from the body. Quail eggs have significant water content as well. 

7. Treats Gastrointestinal Disorder: For generations, quail eggs have been used as a home treatment for treating gastritis. Antioxidants and amino acids are found in them. The mucous cells of the stomach lining are claimed to be restored by these substances. It is said that eating them daily will help treat gastrointestinal problems like pains and ulcers.

8. Improves Vision: Quail eggs have an exceptionally high level of vitamin A, which implies they can aid protect Vision. Vitamin A’s antioxidant action can help you see better by reducing retinopathy and possibly preventing cataracts. Because these eggs include a moderate quantity of saturated fat, they should be consumed in moderation, and any significant dietary changes should be approved by a certified medical expert. Vitamin A is abundant in them. Vitamin A can help preserve your eyes from deterioration and reduce your chances of developing cataracts and glaucoma.

9. Reduces Cholesterol Levels and Risk of Coronary Heart ailments: Around 60% of necessary lipids, such as high-density lipoprotein (HDL) or good cholesterol, are found in quail eggs. This good fat helps to decrease LDL (bad cholesterol) levels in the body. As a result, eating quail eggs may help to prevent a variety of cardiac illnesses. Antioxidants are essential for human health because we are continually fighting free radicals, leading to chronic diseases. Vitamin C and vitamin A are abundant in quail eggs, which can help neutralize free radicals and safeguard overall health.

10. Increases Concentration Power:- Quail eggs have been discovered to be effective in improving our cognitive capabilities due to their vitamins and nutrients. Our brain is protected to some extent by the vitamin A in this diet. As a result, our neurological system possesses a protective barrier against free radical damage. Antioxidants may also help lower the risk of neurological illnesses like Alzheimer’s, Parkinson’s, and dementia.

11. Anti-aging in Nature: Premature aging can be caused by various factors, including stress from a fast-paced lifestyle. However, a lack of essential nutrients and vitamins in our diet might exacerbate this problem. Antioxidants are the primary chemicals in charge of preventing this illness from worsening. Fortunately, the minerals found in quail eggs can help to avoid this. Antioxidants aid in the regeneration of damaged cells and the reduction of aging symptoms such as wrinkles. It contains the amino acid lysine. Collagen synthesis is aided by lysine. Collagen is necessary for healthy skin because it gives it suppleness. As a result, It may help in acne control and skin rejuvenation.

12. Improves Hair Quality: Quail eggs are high in zinc, iron, selenium, amino acids, and vitamins A, B, C, and E, all beneficial to hair and scalp health and hair loss prevention. Antioxidants are also included in these. These may aid in the capture of harmful free radicals and the prevention of baldness and premature greying. The nutrients in it help to increase scalp blood circulation. This allows our hair to grow stronger by bringing new oxygen to our follicles. Furthermore, they are high in sulfur, which has been shown to prevent hair from breaking and splitting into moderate amounts.

13. Possibly Beneficial for Pregnant Women: They are suitable for pregnant women since they contain a lot of choline and vitamin B12. Choline is necessary for the embryonic brain’s maturation. These eggs are also high in proteins and essential minerals like zinc, selenium, and iron. Women have traditionally taken quail eggs during and after childbirth because they are thought to aid lactation.

14. Aid in the Treatment of Sexual Dysfunction:- Traditional Chinese medicine used quail eggs to heal sexual problems and increase stamina. They are thought to include nutrients that are beneficial to the prostate gland.

15. Strengthen Bones, Teeth, and Nails:  They are known to strengthen your bones when consumed regularly. Vitamin D and lysine, for example, are essential nutrients for bone formation. Vitamin D regulates the quantity of phosphorus and calcium in the body, necessary for bone health. As a result, incorporating quail eggs into one’s diet may reduce the risk of osteoporosis. These nutrients are also said to help teeth and nails grow more robust. Because quail eggs are high in protein, they may help keep your nails from becoming brittle. Calcium-rich quail eggshells may also aid in calcium deficit prevention.

Related Article: List of Superfoods

Do Quail Eggs Possess any Side Effects?

Quail eggs have yet to be linked to any serious adverse effects. Usually, They do not cause allergic responses, according to specialists. However, you should use caution and avoid eating too many quail eggs. They’re pretty okay to eat sensibly. If you’re experiencing symptoms like bloating, flatulence, or stomach pain, see a doctor.

People who are hypoglycemic or hypotensive should refrain from eating too many quail eggs because they can drop blood sugar levels and blood pressure. People allergic to quail eggs should refuse to eat them since they can produce anaphylactic attacks (attacks that occur due to consumption of some allergic food items).


Quail Eggs Recipes

1. Zucchini with Quail Egg Stuffing


  • Two zucchini
  • 2 tbsp oil (vegetable)
  • a single onion (peeled and diced)
  • One yellow bell pepper, chopped 
  • 250-gram chicken or pork mince 
  • Eight eggs from quail
  • Parmigiano-Reggiano (grated)

STEP 1: Preheat the oven to 180 degrees Celsius (350 degrees Fahrenheit).

STEP 2: In a medium-sized skillet, heat half of the oil.

STEP 3: Slice the zucchini into 7–10 cm thick slices and cook for 4–5 minutes.

STEP 4:-Add the remaining oil to a skillet and cook the onion and bell pepper for 5 minutes.

STEP 5: Add the minced meat to the pan. Cook for another 5 minutes before removing from the heat.

2. Quail Egg Roast


  • 12 eggs from quail
  • Two shallots
  • Ten garlic cloves
  • 1 pound ginger
  • Five chilies Verdes
  • Two curry leaf sprigs
  • turmeric powder (1/2 tsp)
  • One teaspoon cayenne pepper
  • 1/2 tsp powdered coriander
  • a quarter tsp of garam masala
  • coconut oil (two tbsp)
  • 1 tsp salt vinegar (to taste)

STEP 1:-In a saucepan with 2 cups of water, boil the eggs for 6-8 minutes.

STEP 2:-After the eggs have cooled completely, peel them and set them aside in a pan.

STEP 3:-Toss the onion, ginger, garlic, tomatoes, and green chilies together in a bowl.

STEP 4:-In a pan, heat the oil and add the curry leaves first.

STEP 5:- Saute until the curry leaves are crisp; this will guarantee that the curry leaves are fully soaked into the oil.

STEP 6:-When you first taste this curry, this will be the flavor that hits your taste receptors.

STEP 7: Combine the finely chopped onion, ginger, and green chilies in a mixing bowl.

STEP 8: Add the finely chopped garlic and cook until the onions are brown.

STEP 9: Don’t overcook the garlic; I like to crunch into it.

STEP 10: After the garlic has been cooking for 2 minutes, add the spice powders.

STEP 11: After adding the spice powders, cook on low heat to avoid burning them.

STEP 12: Rather than adding the spice powders one by one from each container, it’s best to combine them all in a dish and keep it handy.

3. Salad with Quail Eggs


  • Quail eggs (9 quail eggs)
  • Five tomato leaves, five lettuce leaves
  • half a cucumber (small)
  • onion in the spring
  • One teaspoon mustard (Dijon) (the grainy one if available)
  • One teaspoon balsamic vinegar
  • 1 tbsp oil, salt, and pepper

STEP 1:- Boil the egg, cut them in half

STEP 2:- Mix all the veggies and spices

STEP 3:- Add oil, salt, and pepper as per taste


Quail Eggs Vs Chicken Eggs

Quail eggs have a higher content of fat & protein as compared to chicken eggs. The iron content is twice that of chicken eggs, but it is low in vitamin B12 concentration. Chicken eggs, on the other hand, have higher Choline content. Because they are about one-fifth the size of a chicken egg, five quail eggs are required to equal one chicken egg.

One of the numerous advantages of quail eggs is that they are ideal for appetizers and finger foods, but they can also be poached, fried, soft-boiled, or hard-cooked. Quail eggs are nutritious, although they aren’t significantly better than chicken eggs. It is entirely up to you whether or not you include them in your diet.



They are considered to be a superfood because of their bioactive compounds. It is commonly consumed at a larger scale in India, China & Japan. It is high in protein, vitamins, and minerals. It helps in aiding respiratory ailments, allergies, and diabetes, improves Vision, increases stamina, improves skin & hair quality & many more. It is advised to be consumed in a moderate amount or as recommended by a health professional. It is different from chicken eggs in the context of nutritional value and size.



1. Are quail eggs anti-inflammatory?

Yes, they have anti-allergic and anti-inflammatory properties. Quail eggs are high in anti-inflammatory compounds, making them an excellent diet for people with joint problems, chronic coughs, and asthma. Their anti-inflammatory properties complement the anti-allergic properties.

2. Can quail eggs be eaten raw?

Generally, it is not recommended to consume it raw to avoid allergic reactions and microbial infections. But In China, it is consumed raw in the form of sushi or garnishing sauce.

3. Who should not eat quail eggs?

Any individual who is allergic to it should avoid consuming it.

4. Are quail eggs better than chicken eggs?

Both of them possess different nutritional values. It will be completely wrong to say it is better. It can be better in some aspects as compared to chicken eggs & vice-versa.

5. What’s the best way to eat quail eggs?

You can have it after boiling or can consume it by preparing salad out of it.

6. Are quail eggs good for the lungs?

Yes, Quail eggs, which contain 13% protein and 140% vitamin B, are great asthma and bronchitis treatment.

7. Is quail egg good for high blood pressure?

Due to a mineral called “Potassium” in quail eggs, they can help regulate high blood pressure. Potassium is a vasodilator, meaning it expands our blood vessels, improves blood circulation, and so aids in the treatment of high blood pressure.

8. Can we eat quail eggs daily?

Yes, we can have it daily but in a controlled amount not more than 4 eggs/day

9. Is quail egg good for fertility?

Yes, it is suitable for fertility. The ingestion of quail eggs increased serum triglyceride and very-low-density lipoprotein levels, as well as increased fertility. A modest intake of quail eggs as part of a balanced and diverse diet benefits the nervous and immunological systems, bones, muscle, skin, and hair, as well as stimulates energy metabolism and fertility and promotes both mother and child health throughout pregnancy.

10. Can diabetics eat quail eggs?

Yes, it reduces blood glucose levels in people with diabetes & it’s also low in Glycemic index.



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