If you’ve seen photos or bought a package at your local supermarket, you already know that quail eggs are a smaller (and cuter) alternative to chicken eggs. Since they taste like chicken eggs and have similar compositions, they’re gaining traction in cooking and baking.
They typically are one-third the size of a standard chicken egg, with cream-colored shells with brown splotches. Inside the shell is a bit of egg white — but what quail eggs are really known for are their rich, deep yellow yolks.
Even though they’re small, these little eggs are totally packed with nutrients and have a range of health benefits. See what they are below!
Quail eggs: tiny but mighty
Quail eggs are small, so three to four of them roughly equate to the serving size of one chicken egg. Regardless of their size, they’re loaded with vitamins, minerals, high-quality protein, good fats and various other lesser-known nutrients. For being so small, these eggs are surprisingly rich in nutrients.
It makes sense — the nutrients in each one are enough to turn a single fertilized cell into an entire baby quail!
Here’s a quick rundown why they’re so healthy!
Low in calories, but super filling. — A single quail egg is roughly 15 calories, yet because of healthy fat and complete protein content, they’re exceptionally filling. Quail eggs contain more fat and protein by weight, double the iron and riboflavin, and about one-third more vitamin B12 than chicken eggs.
Loaded with nutrients. — Because quail eggs have a higher yolk-to-white ratio than chicken eggs, they have more nutrients by weight, as almost all of the nutrients are contained in the yolk — the white is mostly protein. Selenium and riboflavin are important nutrients that help your body break down the food you eat and transform it into energy. Selenium also helps with healthy thyroid function. Meanwhile, vitamin B12 and iron promote healthy nervous system function and help maintain optimal energy levels through their roles in red blood cell formation.
Packed with protein. — Proteins are the building blocks of the body, helping us grow and regenerate cells and function every day. Proteins are made up of amino acids that are linked together — sort of like beads on a string that are then folded into complex shapes. There are nine amino acids that the body can’t create itself and so you have to get them from your diet — these are considered “essential” amino acids. You can measure the quality of a protein source based on how many of these essential amino acids it has. And you’re in luck — quail eggs, like chicken eggs, are among the best sources of protein available, with multiple essential amino acids!
Filled with unique antioxidants. — Quail eggs are rich in nutrients and full of health-promoting antioxidants that may help reverse cellular damage and treat allergy symptoms. They also contain powerful brain nutrients that many people are deficient in. One of these is choline, which is vital to helping your body make acetylcholine, a neurotransmitter that sends messages from your nervous system to your muscles.
Whether it’s a chicken or a quail egg, they’re both so nutritious that some people refer to them as “nature’s multivitamin.”
Beyond the health benefits, quail eggs taste great!
Quail eggs are among the most nutritious foods you can get in your supermarket, providing virtually all the vitamins and minerals you need. It’s no wonder people call them a “superfood!”
But beyond their health benefits, they also taste amazing. Don’t believe us? Find a store near you that stocks Windy Ridge quail eggs, and try one of our delicious recipes!