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Quail Egg Calories
Small, nutrient-dense egg; high in protein and vitamins
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
5 piece (medium) of Quail Egg (50 g) has 79 calories. That works out to 158 calories per 100 g. It contains 0.2 g of carbs, 6.6 g of protein, 5.6 g of fat and 0 g of fiber. Its 0.8 µg of B12 covers 33% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
What is Quail Egg?
A quail egg is laid by a quail and is easy to recognise by its small size and speckled shell. It is commonly boiled or fried, and its compact size makes it handy for salads, appetisers and snack plates.
The flavour is much like a chicken egg, with a rich yolk and tender texture. In many places, boiled quail eggs are served as a simple snack or arranged on party platters; they can also be pickled. They provide protein along with a notable amount of fat for their size. For a lighter serving, boil them and pair with fresh vegetables or leafy greens.
Quail Egg Nutrition Facts
Selected: 100 g
158
KCAL / 100G
Carbs
0.4g
· 0% DV
Protein
13.1g
· 26% DV
Fat
11.1g
· 14% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 1% · Protein 34% · Fat 65%
Quail Egg Vitamins & Minerals
Vitamins
B12
1.6µg · 67% DV
B2
0.79mg · 61% DV
Biotin
16µg · 53% DV
B5
1.8mg · 36% DV
Minerals
Selenium
32µg · 58% DV
Phosphorus
226mg · 32% DV
Iodine
47µg · 31% DV
Iron
4mg · 22% DV
How Nutritious Is Quail Egg?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Quail Egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Quail Egg
To burn the 158 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Quail Egg Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Quail Egg Contain Allergens?
Contains these allergens:
Which Diets Is Quail Egg Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Quail Egg Fat Profile
SATURATED
3.7g
MONOUNSATURATED
4.1g
POLYUNSATURATED
2.1g
Omega 6:3 ratio 6.1:1
Above the ideal 4:1 (6.1:1).
Compare Quail Egg
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Frequently Asked Questions About Quail Egg
Why are quail eggs speckled?
Quail eggs are speckled because pigments are deposited on the shell as the egg forms. The pattern and darkness vary naturally from egg to egg, so speckles alone do not indicate freshness or quality.
How do you crack a quail egg without breaking the yolk?
Use a small pair of kitchen scissors or a quail-egg cutter to snip the top of the shell. Quail eggs have a tougher inner membrane than chicken eggs, so tapping them with a knife can crush the shell and damage the yolk.
How many quail eggs equal one chicken egg?
About four to five quail eggs replace one chicken egg, depending on their size. For baking, match the amount by volume where possible, since a small difference in egg size can affect the texture of a recipe.
How long should you boil quail eggs?
Boil quail eggs for about 2 minutes for a soft centre or 3–4 minutes for a firm yolk. Start timing once the water boils, then transfer the eggs to cold water to stop the cooking and make them easier to peel.
What do quail eggs taste like?
Quail eggs taste much like chicken eggs, with a rich, mildly eggy flavour. Their small size makes them convenient for salads and appetizers, but their flavour is not dramatically different from a chicken egg.
Can you eat quail eggs raw?
It is safer not to eat quail eggs raw. Like other eggs, they can carry bacteria such as Salmonella, and cooking them thoroughly reduces the risk of foodborne illness.
Do quail eggs need to be refrigerated?
Yes, keep quail eggs refrigerated unless they were sold unrefrigerated under local food-safety rules. Store them in their carton with the shells intact, and refrigerate hard-boiled eggs in a covered container.
Are quail eggs healthier than chicken eggs?
Quail eggs are not automatically healthier than chicken eggs. They are smaller and contain protein and micronutrients, but their nutritional value is best compared by weight or serving rather than by counting one egg against one egg.
Can babies eat quail eggs?
Yes, babies can eat fully cooked quail eggs once they are ready for solid foods, served in a safe texture and size. Eggs can trigger allergies, so introduce them carefully and avoid serving them raw or runny.
Do quail eggs help with allergies or asthma?
No, quail eggs are not proven to prevent or treat allergies or asthma. They are still eggs and can cause allergic reactions, so they are not a safe substitute for prescribed treatment or allergy advice.
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Nutrition data compiled from USDA FoodData Central and scientific sources.