Quail eggs: nutritional value and benefits

If you like chicken eggs, you cannot miss the quail eggs. They are smaller, but more nutritionally dense.

Last update: 09 September, 2022

Quail eggs are a healthy food that can be included in the diet on a regular basis. They are smaller than chicken but they taste very similar.

As for their nutritional value, the fact that they are more caloric and that they have a high content of certain essential minerals stands out. They can be great for preventing deficits.

Before starting, it should be noted that, for a diet to be healthy, variety and balance must be guaranteed. It is key that different foods are introduced, just as it is convenient that the same calories are consumed that are spent on a day-to-day basis.

Quail Egg Nutrition Facts

About 5 quail eggs provide about 90 calories, with a content of almost 7 grams of good quality protein. They also concentrate a similar amount of lipids, with carbohydrates being the least significant macronutrients.

As far as minerals are concerned, the following should be highlighted in 100 grams of product:

  • 1.65 milligrams of iron.
  • 39.5 milligrams of potassium.
  • 39.5 milligrams of calcium.

They have vitamins such as A, D, folic acid and B12. For this reason, it can be considered that its nutritional density is high. Just like it happens with the chicken ones, its consumption is not related to an alteration of the lipid profile nor with an increased risk of developing heart problems.

Cholesterol does not undergo significant changes with the consumption of eggs, as it was maintained some time ago.

Health benefits

Quail eggs, thanks to their protein content, can help prevent alterations related to lean mass. Its proteins of high biological value, with all the essential amino acids, have a good score in terms of digestibility.

It is important to ensure a consumption of at least 0.8 grams of protein per kilo of weight per day in sedentary people. So says a study published in the journal Annals of Nutrition & Metabolism.

On the other hand, these eggs can help prevent anemia. This is due to the presence of iron and vitamin B12 inside.

The pathology courses with chronic tiredness and fatigue. Despite everything, dietary iron is not well absorbed at the intestinal level. For this reason, it is always recommended to combine it with a dose of vitamin C, according to comments from research published in the journal Annals of the New York Academy of Sciences.

Also keep in mind that quail eggs will help prevent the development of problems related to visual health. This is due to its concentration in vitamin A. This nutrient has proven to be decisive in preventing the macular degeneration that occurs over the years.

This element could even act as an antioxidant. Neutralizes the formation of free radicals and their subsequent accumulation in the tissues.

How to prepare quail eggs?

When cooking quail eggs, a process similar to that used with chicken eggs must be followed. It is convenient to introduce them carefully and one by one in a pot with water and salt, leaving them between 3 and 5 minutes so that they cook well inside. After this time, they have to be immersed in cold water for a couple of minutes. before peeling them.

Including them in the guideline on a frequent basis is quite simple. They pair well with salads and work on skewers.

Another alternative is to cook them on the grill with a little extra virgin olive oil. You accompany them with vegetables and a source of high-quality carbohydrates, such as quinoa or rice.

Although different in appearance, the taste of chicken eggs is similar to that of quail eggs.

Quail eggs are a healthy food

Quail eggs are healthy foods that they can be included in the guideline on a regular basis to ensure optimal nutritional intake. They do not generate harmful alterations on the lipid profile and help to cover the daily requirements of iron, selenium and zinc. All these minerals will be essential for homeostasis in the internal environment and to promote hormonal balance.

Finally, keep in mind that it will be decisive to consume enough protein on a daily basis. The inclusion of eggs, both quail and chicken, is very positive for this objective. This will prevent the loss of lean mass that occurs over the years.

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