Quail eggs are high in protein, low in saturated fat and rich in a variety of vitamins and minerals. However, per serving, they're higher in cholesterol than chicken eggs. Approximately three quail eggs equals one large chicken egg. With adjustments for size, you can use quail eggs in any recipe calling for chicken eggs, though Epicurious cautions that some people might find their flavor stronger than chicken eggs. If you have a history of heart disease, stroke or high blood cholesterol, talk to your doctor before including quail eggs regularly in your diet.
A serving of three quail eggs contains 43 calories, 3 grams of fat and under 1 gram of saturated fat. That's significantly less than the 72 calories, 5 grams of fat and nearly 2 grams of saturated fat you'd get from one chicken egg. Like chicken eggs, quail eggs supply mono- and polyunsaturated fats, both of which may lower your risk of elevated cholesterol and heart disease, especially if you limit your consumption of saturated and trans fats.
While one large chicken egg has 186 milligrams of cholesterol, though, three quail eggs have 228 milligrams. For a healthy adult on a 2,000-calorie diet, that's 76 percent of the 300-milligram recommended daily limit.
For their small size, quail eggs are packed with protein. Eating three quail eggs supplies almost 4 grams of protein, or 7 percent of a man's required daily intake and approximately 9 percent of a woman's. That's about as much protein as you'd get from 1/2 cup of cooked quinoa or 1 ounce of nuts such as cashews or walnuts. According to the Harvard School of Public Health, increasing your protein consumption from lean sources like eggs to 20 to 25 percent of your total daily caloric intake and decreasing your intake of refined carbohydrates may aid with weight loss and lower your risk of heart disease.
Quail eggs supply 10 percent or more of an adult's recommended dietary allowance of the B vitamins riboflavin, vitamin B-12 and pantothenic acid. All three help metabolize fats, protein and carbohydrates for energy. They also prevent free radical damage to your DNA and cellular tissue, aid with the synthesis of red blood cells and hormones, and promote nervous system function. Without enough of these nutrients in your diet, you may be more likely to develop cataracts, heart disease, age-related macular degeneration or rheumatoid arthritis.
Adults need 55 micrograms of selenium each day. A serving of three quail eggs supplies almost 9 micrograms of selenium, or almost 16 percent of the RDA. A diet high in selenium-rich foods like quail eggs might lower your risk of heart disease and cancer and may boost your immune system. Quail eggs also contain 1 milligram of iron in every three-egg serving. That's 12 percent of a man's daily iron needs and 5 percent of a woman's. Without enough iron, you'll be more likely to develop anemia or neurological disorders like attention-deficit hyperactivity disorder.
- USDA National Nutrient Database: Egg, Quail, Whole, Fresh, Raw
- USDA National Nutrient Database: Egg, Whole, Raw, Fresh
- Edible Santa Barbara: Egg Equivalents
- Epicurious: A Visual Guide to Eggs
- American Heart Association: Know Your Fats
- Circulation: AHA Dietary Guidelines
- Centers for Disease Control and Prevention: Protein
- Today's Dietitian: Protein Content of Foods
- Harvard School of Public Health: Protein
- U.S. Department of Agriculture: DRI Tables and Application Reports