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Small but nutrient-dense protein source, rich in vitamins and minerals
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (half) of Half-boiled quail egg (9 g) has 14 calories. That works out to 158 calories per 100 g. It contains 0 g of carbs, 1.2 g of protein, 1 g of fat and 0 g of fiber. Its 0.1 µg of B12 covers 6% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 piece (half) · 9 g
14
KCAL / 9G
Carbs
0g
· 0% DV
Protein
1.2g
· 2% DV
Fat
1g
· 1% 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 0% · Protein 35% · Fat 65%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 14 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.32 g | 2% |
| Trans fat | 0 g | |
| Sodium | 13 mg | 1% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 1.2 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (half) | 9 g | 14 kcal |
| 2 piece (half) | 18 g | 28 kcal |
| 1 piece (whole) | 18 g | 28 kcal |
| 3 piece (half) | 27 g | 43 kcal |
| 1 serving (medium) | 36 g | 57 kcal |
| 5 piece (half) | 45 g | 71 kcal |
| 1 serving (large) | 54 g | 85 kcal |
| 10 piece (half) | 90 g | 142 kcal |
| 100 g | 100 g | 158 kcal |
Calculated from 158 calories per 100 g.
Boil a half-boiled quail egg for about 2–3 minutes after adding it to boiling water for a runny yolk. Transfer it to cold water as soon as the time is up to stop it cooking; even a short extra interval can change the texture.
Cool the half-boiled quail egg in cold water, then gently crack the shell all over and roll it on the counter. Peeling the shell together with its thin membrane is often easier than picking off tiny shell fragments one by one.
They are not risk-free because an undercooked egg can carry bacteria such as Salmonella. For safer eating, cook the white and yolk until firm; people with weakened immune systems should avoid runny or partially cooked eggs.
About four to five quail eggs are roughly equivalent to one chicken egg, although sizes vary. This is a serving-size comparison; for a recipe, peel the quail eggs and compare their total amount with the chicken egg called for.
Refrigerate half-boiled quail eggs promptly and aim to eat them within 1–2 days. Keep them unpeeled in a covered container to limit drying and contact with other foods; discard any that have been left at room temperature for an extended period.
Yes, half-boiled quail eggs have a similar egg flavor but are often described as slightly richer and more concentrated. Their small size also means you get less white and yolk in each bite than with a chicken egg.
They can crack if cold eggs go straight into boiling water or knock against one another in the pan. Lower them in gently, use a gentle simmer rather than a vigorous boil, and arrange them in a single layer.
No, do not microwave a half-boiled quail egg in its shell. Steam pressure can build up inside and make it burst, sometimes after it is removed. Reheat peeled eggs gently in hot water instead, and avoid overheating them.
No, eating the shell of a half-boiled quail egg is not recommended. It can break into hard, sharp pieces, so cool the egg and remove both the shell and its thin membrane before eating.
Freezing half-boiled quail eggs is not recommended because thawing makes the whites tough and watery. Cook only what you plan to eat soon, then refrigerate leftovers promptly rather than freezing them.
Vitamins
B12
0.14µg · 6% DV
B2
0.07mg · 5% DV
Biotin
1.44µg · 5% DV
B5
0.14mg · 3% DV
Minerals
Selenium
2.88µg · 5% DV
Phosphorus
20mg · 3% DV
Iron
0.33mg · 2% DV
Zinc
0.14mg · 1% DV
Sodium
13mg · 1% DV
Potassium ⭐
12mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 14 calories in 1 piece (half) (9 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.
A Half-boiled quail egg is a small quail egg cooked briefly in its shell, so the white sets while the yolk stays soft. Because quail eggs are so small, even a short change in cooking time makes a noticeable difference to the yolk’s texture.
It is often served as a simple breakfast bite, snack or salad garnish; in Turkey, you might also find it alongside meze or on a breakfast spread. The mild white contrasts with the yolk’s richer, creamy taste. Small but nutrient-dense, it provides protein as well as vitamins and minerals; 100 g contains 13.1 g of protein. Pair it with fresh vegetables and bread for a more substantial meal, or enjoy it on its own when you want a small savoury bite.
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.
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.
NOVA 2
Minimally Processed
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
0.32g
MONOUNSATURATED
0.38g
POLYUNSATURATED
0.19g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.