In South American countries, the eggs are used as a topping for foods like hot dogs and hamburgers. Other Asian countries like South Korea and Indonesia regularly use quail eggs as a snack or accompaniment to other dishes. In Japan, quail eggs are considered a delicacy and used - often raw - in sushi. Quail eggs can be prepared in many of the same ways that chicken eggs can, although the cooking time is significantly shorter due to their smaller size. However, they’re also more expensive and harder to find than chicken eggs.
Quail eggs are smaller than chicken eggs but contain more fat, protein, iron, riboflavin, and vitamin B12 by weight. It’s up to you if you choose to add them to your diet.
Quail eggs are healthy, but not far superior to chicken eggs nutritionally. Because of their size, you’ll need more of them than you would chicken eggs if you want to use them as a protein source - thus adding to the expense. Quail eggs are also more difficult to find and more expensive. On the other hand, chicken eggs contain more choline. Quail eggs contain more fat and protein by weight, double the iron and riboflavin, and about one-third more vitamin B12 than chicken eggs. While there are a few minor differences in the amounts of some other nutrients, the most significant differences are seen in the nutrients listed in the table above. One quail egg contains only 14 calories but is rich in a variety of vitamins and minerals, including selenium, riboflavin, vitamin B12, and choline. In addition, choline is vital to helping your body make acetylcholine, a neurotransmitter that sends messages from your nervous system to your muscles ( 6). Meanwhile, vitamin B12 and iron promote healthy nervous system function and help maintain optimal energy levels through their roles in red blood cell formation ( 4, 5). Selenium also helps ensure healthy thyroid function ( 2, 3). Selenium and riboflavin are important nutrients that help your body break down the food you eat and transform it into energy. Quail eggs are small, so three to four of them roughly equate to the serving size of one chicken egg.įor being so small, these eggs are surprisingly rich in nutrients.Ī 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.
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