Homeblogs15 Proven Health Benefits Of Eating Quail Eggs- Nutrition And Side Effects

15 Proven Health Benefits Of Eating Quail Eggs- Nutrition And Side Effects

Did you know that tiny and cute quail eggs can be powerful sources of nutrition? Chances are, probably not! Quail bird eggs are steadily becoming popular across the world for their nutritional advantages. Of course, pregnant women and those with specific allergies should avoid them. However, they are absolutely fine for periodic consumption as far as others are concerned. In fact, their rising popularity is clearly visible through the growing debate on quail eggs vs. chicken eggs.

Learn more about quail eggs benefits in this article. 

Quail Eggs Nutrition Facts

What is quail eggs? They are smaller than chicken eggs. These tiny eggs are incredibly tasty and have cream shells with the yolks being a deeper shade of yellow. 3-4 quail eggs will be the same as a single chicken egg. They come from the quail bird.

Here are some quail eggs nutrition facts in 1 single quail egg weighing approximately 9 g:

  1. Calories – 14 
  2. Protein – 1 g
  3. Fat – 1 g 
  4. Carbohydrates – 0 g

Besides, quail eggs also contain choline, riboflavin, folate, pantothenic acid, phosphorus, iron, selenium, Vitamin A and Vitamin B12. 

Top 15 Quail Eggs Benefits

Here are some of the biggest advantages of quail eggs that you should know about:

1. Boosts Metabolism

Quail eggs contribute towards a healthier metabolism which ultimately helps you lose weight. It helps in improving digestion, especially with its rich vitamins. 

2. Enhances Bone Strength 

Quail eggs go a long way towards enhancing overall bone strength with their Lysine content. They also help you get potassium and zinc among other essential minerals. Say goodbye to osteoporosis as a result! 

3. Quickens Recovery 

Quail eggs have special compounds, antioxidants and minerals which help in accelerating physical recovery. They help in swift regeneration of body cells while combating cold and flu alike. They have antioxidants which help in tackling wounds and cuts as well. 

4. Benefits the Respiratory System 

Quail eggs come with several advantages for the respiratory system. They contain antioxidants which help in combating free radicals. 

5. Maintains Blood Sugar Levels

These tiny wonders are great for controlling blood sugar levels owing to their lower glycemic index (GI). 

6. Reduces Depression 

Quail eggs come with several antidepressants. They can help in combating depression and anxiety greatly. They contain the Hormone P compound which reduces the impact of depression in this regard. 

7. Helps in Body Detoxification 

Quail eggs help in detoxifying the body and reducing toxins considerably. They also help with smoother bowel movements and overall cleansing. 

8. Better Concentration

With their nutrients and vitamins, quail eggs enable improved cognitive functioning. They contain Vitamin A which helps with an added layer of safety for the brain. 

9. Anti-Aging Attributes 

Quail eggs come with antioxidants and nutrients which help in reviving damaged cells and tackling aging signs including lines and wrinkles. 

10. Infuses Protein into the Daily Diet 

Quail eggs are ideal for those looking to infuse more protein into their regular diets. Quail eggs have slightly higher protein than chicken eggs and more nutrients and vitamins as well. This includes considerably higher Vitamin B, which maintains body energy and focus alike. They are highly recommended for athletes as a result. 

11. Better Skin Health 

They contain antioxidants which help in maintaining skin health. These antioxidants also contribute towards improved skin moisturization and nourishment. You can apply a mixture of a quail egg and lemon juice over your skin to get these benefits. 

12. Acne Treatment 

Acne is an issue that plagues many of us throughout our lives. But did you know that quail eggs can help you treat the problem? They have antioxidants which lower skin damage and excessive secretion of oil, tackling acne with aplomb. 

13. Better Nail Quality 

Consuming quail eggs will help you get shining and healthy nails. Strong nails are ensured with the proteins and fatty acids in quail eggs. 

14. Lower Hair Loss 

Quail eggs take care of another issue, i.e., hair loss. They come with several vital nutrients which ensure better blood circulation throughout your scalp and nourishment for the follicles. They also contain sulfur which helps in combating hair splitting and breakage. 

15. Combats Dandruff

With regular consumption of quail eggs, you can keep dandruff away. They come with several nutrients that help you keep dandruff issues firmly in check. 

Quail Eggs Side Effects

While quail eggs may not always have harmful side effects, there are some that you should know about: 

  1. Unpasteurized quail eggs (not heated) may come with some infection-causing bacteria at times. 
  2. Pregnant women and those with immunity issues should not consume these eggs. If they have to eat quail eggs, then they should be fully cooked. 
  3. Those with allergies to chicken eggs should not consume these eggs as well. 

The Bottom Line

Quail eggs are a unique option for your dietary regime. You can substitute chicken eggs with these tiny wonders periodically. They offer several benefits including better nail, skin and hair health, along with more protein and better respiratory health. You can add them to your diet to experience the benefits for yourself. 


Are quail eggs good for you?

Yes, they are good for the body since they contain protein in handsome amounts. This makes them excellent for energy, muscle-building and faster recovery. Athletes often include quail eggs in their daily diet for these reasons. 

Are quail eggs better than chicken eggs?

Quail eggs are healthy substitutes at times. However, it cannot be definitely said that they are better alternatives to chicken eggs. They have more protein, fat, riboflavin, iron and Vitamin B12 than chicken eggs though. 

Do quail eggs taste good?

Yes, quail eggs have tasty yolk and they sometimes feel tastier than regular chicken eggs. However, you should try consuming fresh eggs for getting their actual taste. The eggs are tasty additions to your regular menu at home. 

What are the side effects of eating quail eggs?

While there are no listed side effects of consuming quail eggs, you should eat them in moderation. They may lead to allergies for some people and should be avoided by those with immunity system issues and also women who are pregnant. 

What is the healthiest egg to eat?

The healthiest eggs for consumption are Pastured or Pasture Raised Eggs. The latter are regarded as the healthiest options on the basis of several parameters. These eggs are hatched by hens which can roam and wander freely within open and big pastures. Naturally, their quality is far superior to other eggs. 

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