Quail eggs are a delicacy in many parts of the world, prized for their rich, creamy yolks and delicate flavour. Beyond their culinary appeal, however, quail eggs offer a lot of health benefits, making them an excellent addition to a balanced diet.
They have high protein content, rich mineral profile, and antioxidant properties, which have made them a healthier choice of protein.
Nutritional Profile
Quail eggs are small, but they contain a lot of nutrients.
Comparison with Chicken Eggs
Quail eggs are about one-third the size of chicken eggs but have larger yolks relative to their size, making them more nutrient-dense. The following is a comparison of select nutrients in 100 grams of quail eggs and chicken eggs:
1. Calories:
-Quail eggs: 158
-Chicken eggs: 148
2. Fat:
-Quail eggs: 11 grams,
-Chicken eggs: 10 grams
3. Protein:
‐Quail eggs: 13 grams
-Chicken eggs: 12 grams
4. Choline:
-Quail eggs 48% DV,
-Chicken eggs 61% DV
5. Riboflavin:
-Quail eggs 61% DV
-Chicken eggs 32% DV
6. Vitamin B12:
-Quail eggs 66% DV
-Chicken eggs 43% DV
7. Iron:
-Quail eggs 20% DV
-Chicken eggs 9% DV
Quail eggs have more fat and protein by weight, double the iron and riboflavin, and about one-third more vitamin B12 compared to chicken eggs. However, they contain less choline. They are also more expensive and harder to find than chicken eggs, and their small size means you need more of them to match the nutritional content of chicken eggs.
Health Benefits
1. Rich in Antioxidants: Quail eggs contain antioxidants that may help treat symptoms of allergic rhinitis and eosinophilic esophagitis.
2. High in Protein: Quail eggs are an excellent source of protein, essential for cell repair, hormone production, and enzyme formation.
3. Boosts Immunity: Quail eggs contain vitamins and minerals that help improve immunity and fight diseases and infections.
4. Aids in Weight Loss: Quail eggs are low in calories but high in protein and healthy fats, making them an excellent addition to a weight loss diet.
5. Promotes Brain Health: Quail eggs contain choline, folate, and good fats that promote brain health and protect against age-related cognitive decline.
6. Supports Bone and Muscle Health: Quail eggs are rich in calcium, protein, phosphorus, magnesium, and vitamin D, essential for building strong muscles and bones.
7. Improves Heart Health: Quail eggs contain polyunsaturated fats, antioxidants, and minerals that help regulate blood cholesterol and blood pressure levels.
8. Promotes Gut Health: Quail eggs may help with gut conditions such as gastritis and peptic ulcers and boost liver health.
9. Good for the Eyes: Quail eggs contain antioxidants that protect the eyes against damaging free radicals.
10. Good for Skin and Hair: Quail eggs are rich in good fats, vitamins, and minerals that nourish and strengthen skin and hair.
Uses
Quail eggs can be used in various dishes, meals, and pastries alike. They are a popular ingredient in many cuisines. Quail eggs can be:
– Boiled and eaten as a snack
– Used as a topping for salads, soups, and stir-fries
– Added to baked goods, such as pastries and cakes
– Made into omelettes
Precautions
1. Most quail eggs are unpasteurized, so pregnant women and people with compromised immune systems should only eat them if they have been fully cooked.
2. Individuals who are allergic to chicken eggs may also be allergic to quail eggs. It is essential to test for quail egg allergies under medical supervision. Additionally, some individuals may be allergic to quail eggs even if they do not have a chicken egg allergy.
3. Quail eggs are more expensive than chicken eggs and may not be easily available in all areas.