16/04/2024
Quail Eggs: Nutrition, Benefits, and Precautions
Quail eggs are small, so three to four of them roughly equate to the serving size of one chicken egg.
One quail egg (9 grams) contains (1Trusted Source):
Calories: 14Protein: 1 gramFat: 1 gramCarbs: 0 gramsFiber: 0 gramsCholine: 4% of the Daily Value (DV)Riboflavin: 6% of the DVFolate: 2% of the DVPantothenic acid: 3% of the DVVitamin A: 2% of the DVVitamin B12: 6% of the DVIron: 2% of the DVPhosphorus: 2% of the DVSelenium: 5% of the DV
For being so small, these eggs are surprisingly rich in nutrients.
A single quail egg provides a significant chunk of your daily vitamin B12, selenium, riboflavin, and choline needs, along with some iron — all in a serving that contains only 14 calories.
Selenium and riboflavin are important nutrients that help your body break down the food you eat and transform it into energy. Selenium also helps ensure healthy thyroid function (2Trusted Source, 3Trusted Source).
Meanwhile, vitamin B12 and iron promote healthy nervous system function and help maintain optimal energy levels through their roles in red blood cell formation (4Trusted Source, 5Trusted Source).
In addition, choline is vital to helping your body make acetylcholine, a neurotransmitter that sends messages from your nervous system to your muscles (6Trusted Source).
