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Quail Eggs 16 Benefits, Nutrition Table and How

Learn about all the health benefits of quail eggs, including training. And also the best ways to prepare.
Surely you’ve seen quail eggs in the supermarket or at fairs, right? Maybe I’ve already eaten them as a side dish. However, I bet you don’t know all the benefits they bring. This is what we will talk about today. Read carefully about the properties of quail eggs, their advantages over chicken eggs, their health benefits, and much other pertinent information.

What is quail eggs?

Before talking about the egg itself, we need to briefly comment on the quail.

  • Many people may never have seen a quail in their lives, but they do know that they are small brown striped birds with a light belly and neck.
  • One curiosity is that the domestic quail found today are descended from those that were created in the 19th century, in Japan.
  • They were actually marketed in the West in the 1950s!
  • Quail egg is much smaller and lighter than a chicken egg, just as it is a bit darker and has black spots.
  • Its benefits are many for various parts of our body, as you will find out later.

Properties and a nutritional table

Quail egg is known to contain anti-inflammatory and antioxidant properties, which helps protect the body from external and internal agents such as free radicals (molecules harmful to cells).

The nutritional value of quail egg is three to four times higher than that of other bird eggs, such as chicken.

Take a look at the following nutrition table and check the nutritional values for each 9g.

Nutritious – Value

  • Sodium 13 mg
  • Protein 1.2 g
  • Fat 1 g
  • 12 mg of potassium
  • Cholesterol 76 mg
  • Iron 1% of the amount per day
  • Vitamin A 1% of the amount per day
  • Vitamin B12 1% of the amount per day
  • Vitamin D 1% of the amount per day

If we stop to analyze a portion with 5 quail eggs, we can observe that it will contain 5 g of fat, with 1.6 correspondings to saturated fat and the rest to unsaturated ones and fatty acids, as well as 6 g of proteins.

What are the differences between the quail egg and the chicken egg?

Health magazine made a good comparison of the differences between quail egg and chicken egg by its composition. Check below:


In addition to being much lighter than a chicken egg, quail has 80.5 calories while chicken contains 82.1 kcal per serving.

Quail Eggs 16 Benefits, Nutrition Table and How


Curiously, in this category, quail egg is the winner because it contains around 422 mg of cholesterol while chicken has around 250 mg.


Protein is excellent for muscle tissue; quail egg has more than one chicken egg at 6.5mg, while the other has 5.8mg.

Vitamin A:

Vitamin A is essential for eye health; the two types of eggs are very rich in it, but chicken is better in this respect, beating quail at 60.5mg to 40mg.


A very important mineral for energy, even participating in our genetic code. Chicken egg contains 86.97 mg while quail egg has about 112 mg.


Iron prevents anemia and improves red blood cells (responsible for blood). Quail egg consists of 1.85 mg of it, the step that chicken egg has only 0.99 mg.


Calcium is essential for bone health. Fortunately, quail egg contains around 31 mg, while chicken has around 18.63 mg.

Is quail egg good for those who train?Quail Eggs 16 Benefits, Nutrition Table and How

Yes. Ingested in the indicated amount, quail egg can serve to improve testosterone levels in the body, which automatically helps build muscle and reduce unwanted fat.

In addition, the quail egg also contains vitamin D and choline, two substances that improve physical performance during intense workouts.

To top it all, quail egg is still high in protein, which is essential for muscle tissue.

16 health benefits of quail eggs

To better understand the benefits of this food, check out the list we have prepared with the 16 benefits of quail eggs for your health:

1. Lower blood pressure

Quail egg has potassium in its composition, a mineral that is effective in reducing blood pressure by acting on the dilation of blood vessels, which helps relieve the stress generated in them and in the arteries.

2 . Helps the vision

Since it is a good source of vitamin A, quail eggs help prevent eye diseases.

The good amount of antioxidants present in the vitamin helps reduce the risks of macular degeneration, which can cause cataracts.

3 . Does an organic cleaning

The quail egg can act as a detoxifier of the body, ie it removes those toxins derived from poor diet, polluted air, heavy metals, among other “dirty” substances that end up in our body.

4 . Provides strength to the immune system

Due to the presence of lysine and other amino acids, quail egg can provide a stimulus in the release of antibodies, which makes the immune system strengthened and the body recovers more quickly.

5 . Collaborate for the treatment of allergies

There is a protein known as ovomucoi present in quail egg.

It has anti-allergic properties, which serve both to prevent allergic reactions and to treat them.

6 . Prevents anemia

Quail egg can help prevent anemia by containing good amounts of iron and amino acids, which are able to aid in the creation of red blood cells and the production of hemoglobin. All this process is what brings oxygen to all of the body. body.

7 . Regulates cholesterol levels

When consumed correctly, quail eggs can help reduce “bad” (LDL) cholesterol and increase “good” (HDL) cholesterol, as the latter accounts for over 60% of the fat found in this egg.

8 . Increase energy

Thanks to the nutrients and proteins contained in the quail egg, it is able to provide an increase in energy levels for normal daily activities and, in particular, for the tighter shots.

9 . It accelerates the metabolism

All vitamins of the B complex in the composition of quail eggs can serve to strengthen the metabolic processes of the body, as well as the activities of enzymes and hormones, generating more energy and helping to lose weight.

10 . Development aid

The proteins present in quail egg are used to create the various tissues in our body, such as muscles, bones, and even blood.

Lysine is particularly important for the development of the infant body.

11 . Avoid chronic diseases

All of the antioxidants in quail eggs, such as vitamins A and C, help fight free radical damage, which can lead to premature aging, cancer, and numerous chronic diseases.

12 . Helps to lose weight

The fats found in quail eggs are, for the most part, good.

This means that our body uses them as an energy source instead of generating a buildup.

Therefore, they can replace other fatty foods in a healthy diet.

13 – Helps to increase lean mass

Another advantage mentioned thanks to the large presence of proteins in its composition.

After all, they work together for muscle development and muscle recovery after the most intense workouts.

14 . Keeps skin and hair beautiful

The amino acid known as lysine is essential for the body’s collagen to be produced properly, making the skin firmer. The other amino acids present also help a lot in the health of the capillaries.

15 . Improve brain function

Another great function of the amino acids present in quail egg.

This time, they help stimulate brain function and nourish the nervous system, so the brain continues to function properly.

16 – Raise the libido

Some elementary nutrients for the body, such as phosphorus, vitamins, and proteins, can improve the overall functioning of the body and thus stimulate the libido of the individual.

Quail Eggs 16 Benefits, Nutrition Table and How

Better ways to prepare

They are very versatile foods, being possible to add them to your diet in different ways.

For example, you can make a cold salad of quail eggs, with fine herbs, olive oil, and a green scent. You can also dip them once cooked. Do it with garlic and thinly sliced onion.

Also, a popular type of preparation is vinaigrette, in which boiled eggs are mixed together with tomatoes, peppers, etc.

What is the recommended daily intake?

The recommended daily intake of quail eggs is 5 per day. Enough for you to enjoy all of its nutrients and benefits.

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