However, the two options are very similar, both nutritionally and for taste purposes. Now that we have established quail eggs offer a broad range of nutrients, how do they compare to chicken eggs?įirst of all, quail eggs have a larger ratio of egg yolk to egg white than chicken eggs, which slightly affects the taste and nutritional profile. How Do Quail Eggs Compare To Chicken Eggs? Key Point: Quail eggs are a good source of vitamin A, choline, protein, and many other essential nutrients. One hundred grams (3.5 oz) of quail eggs provides 156 mcg of vitamin A, representing 17% of the recommended daily value ( 2, 4). However, of those that do, some of the best sources include oily fish, liver, and eggs – including quail eggs. Not many foods contain preformed vitamin A, otherwise known as retinol. A Source of Preformed Vitamin A (Retinol) Just 100 grams (3.5 oz) of quail eggs offers 263 mg of choline, equivalent to 48% of the daily value ( 2, 4). However, according to the 2013-2014 National Health and Nutrition Examination Survey (NHANES), the average daily intake of choline is 402 mg for males and 298 mg for females ( 6). The United States Food and Drug Administration (FDA) has set a daily value for choline of 550 mg per day. In the latter case, a choline deficiency can increase the risk of non-alcoholic fatty liver disease (NAFLD) ( 5). One of the Best Sources of CholineĬholine is an essential nutrient, and quail eggs-like all eggs-are an excellent source.Īmong choline’s various functions, the nutrient is vital for brain development and liver health. The essential amino acids have been highlighted in bold. In the table below, you can see the amino acid profile for 100 grams of quail eggs ( 2): NameĪmino acid profile of quail eggs, per 100g Complete proteins provide a sufficient amount of each essential amino acid. Quail eggs provide a good amount of dietary protein ( 2):Īs with most animal foods, quail eggs are a complete source of protein. This nutrient provision is for only 158 calories, making quail eggs a nutrient-rich food. These vitamins and minerals include vitamin B12, riboflavin, selenium, choline, pantothenic acid, iron, phosphorus, folate, vitamin A, zinc, and thiamin. Quail Eggs Are Nutrient-DenseĪs shown in the nutrition facts section, per 100 grams, quail eggs provide more than 10% of the daily value for eleven different vitamins and minerals ( 2, 4). Here is a summary of the benefits of quail eggs, most of which are from their nutritional values. Key Point: Quail eggs are a rich source of protein, dietary fat, and numerous vitamins and minerals. Most of the fat content is saturated and monounsaturated fatty acids.Īlthough eggs (particularly omega-3-enriched eggs) can sometimes be a good source of omega-3, this largely depends on the diet of the animal, Vitamins NameĪs shown, quail eggs are high in protein and fat, containing a minimal amount of carbohydrates. Note: 100 grams of quail eggs is equivalent to approximately eleven standard 9-gram quail eggs ( 2).ĭaily values have been calculated from the USDA data and the FDA’s published daily values ( 2, 4). Using the USDA FoodData Central database as a data source, here are the nutritional values for quail eggs per 100-gram (3.5 oz) serving. Key Point: Quail eggs are tiny eggs that come from the quail, a small bird that lives in habitats worldwide. Quail eggs are prevalent in South America and parts of Asia, such as Japan, the Philippines, and Thailand. That said, quail eggs are relatively common in some parts of the world and not so expensive. On the negative side, quail eggs are harder to find than regular eggs, and they tend to be more expensive gram-for-gram. For example, in the picture below, we can see the typical appearance of quail eggs: That said, quail eggs all tend to have a common characteristic: a speckled appearance. Quail eggs come in various colors, with pale shades of green, blue, yellow, white, brown, and pink being common. However, at only 9 grams per egg, quail eggs are roughly only 20% of the size of a typical (50-gram) chicken egg ( 2, 3). The quail is a small bird that grows to approximately 140 grams (4.9 oz) in weight and lives worldwide ( 1). Quail eggs are just a type of egg, but they come from a quail rather than a chicken. How Do Quail Eggs Compare To Chicken Eggs?.
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