December 29, 2021

Quail Eggs

Are Quail Eggs good for keto Diet?

Quail eggs are quickly gaining popularity in the kitchen as a little and adorable alternative to chicken eggs.

They taste strikingly similar to chicken eggs but are much smaller β€” about one-third the size of a conventional chicken egg.

Their shells are cream-colored with brown splotches and their yolks are deep-yellow.

They are nutrient-dense for their size, but there are certain considerations to take while dealing with them, especially if you are pregnant or have an egg allergy.

This article will teach you all there is to know about quail eggs.

Quail Eggs good for keto Diet Nutrition

Because quail eggs are tiny, three to four of them correspond to the serving size of one chicken egg.

One quail egg (9 g) includes (1Reliable Source):

14 calories
1 gram protein
1 gram of fat
Carbohydrates: 0 g
0 gram fiber
4 percent of the Daily Value for Choline (DV)
Riboflavin: 6% of the daily value
Folate: 2% of the daily value
Pantothenic acid: 3% of the daily value
2% of the DV for vitamin A
Vitamin B12: 6% of the daily value
Iron: 2% of the daily value
Phosphorus: 2% of the daily value
Selenium: 5% of the daily value

These eggs are incredibly nutrient-dense for their size.

A single quail egg delivers a major portion of your daily vitamin B12, selenium, riboflavin, and choline requirements, as well as some iron – all in a 14-calorie serving.

Selenium and riboflavin are vital nutrients that assist your body in breaking down food and converting it into energy. Selenium also contributes to good thyroid function.

Meanwhile, vitamin B12 and iron, via their involvement in red blood cell creation, encourage healthy nervous system function and help maintain adequate energy levels.

Furthermore, choline is necessary for your body to produce acetylcholine, a neurotransmitter that carries information from your nervous system to your muscles.

How do Quail Eggs compare to Chicken Eggs?

Quail eggs are roughly one-third the size of chicken eggs.

However, quail eggs contain big yolks for their size. Because many of the nutrients in eggs are contained in the yolk, some people believe that quail eggs are more nutrient-dense than chicken eggs, which means they contain more nutrients when compared by weight.

This table compares the quantities of selected nutrients in 3.5 ounces (100 grams) of quail and chicken eggs, respectively. 


3.5 oz of quail eggs (~10 ) 

3.5 oz of chicken eggs (2 large eggs) 





11 g 

10 g 

Protein πŸ’ͺ

13 g 

12 g 


48% of DV 

61% of DV 


61% of DV 

32% of DV 

Vitamin B12 

66% of DV 

43% of DV 


20% of DV 

9% of DV 


Taste Difference Between Quail and Chicken Eggs

One of the most popular misunderstandings regarding quail eggs is that they do not have the same flavor as chicken eggs.

What does it taste like to eat quail eggs? The flavor of quail eggs is comparable to that of chicken eggs. While there may be some little changes in flavor, they are insignificant.

Quail eggs have a similar flavor to duck eggs, but with a milder flavor.

In addition to flavor, you may detect a difference in the consistency of the two types of eggs.

In comparison to chicken eggs, which comprise around two-thirds egg white or albumin, quail eggs have a greater yolk-to-egg ratio, which implies they have more yolk than egg white.

Quail eggs provide more fat and protein by weight, twice as much iron and riboflavin, and one-third more vitamin B12. Chicken eggs, on the other hand, have higher choline levels.

In addition, quail eggs are more difficult to get by and more costly.

Because of their size, you'll need more of them than chicken eggs if you wish to use them as a protein source, which will increase the cost.

Quail eggs are nutritious, though not significantly better than chicken eggs. It is entirely up to you whether or not you incorporate them into your diet.

When used in cooking or baking, these eggs have a considerably creamier and thicker texture than chicken eggs. 

Creaminess of quail eggs

Because of the creaminess of quail eggs, some egg lovers swear that they will only eat quail eggs from now on and never consume chicken eggs again.

While the richer and more flavored quail eggs are typically healthful, persons with high cholesterol should avoid them or take them in moderation.

In conclusion on Quail Eggs good for keto Diet?

Quail eggs are an unusual substitute for chicken eggs.

They are little, but they are high in vitamins, minerals, and antioxidants.

They are, nevertheless, more costly than chicken eggs.

Furthermore, because the majority of these eggs are unpasteurized, pregnant women and those with impaired immune systems should only consume them after they have been properly cooked.

Quail eggs are a healthy and delicious way to diversify your protein sources.

About the author 

Happy Quails

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