20 Interesting Health Benefits Of Quail Eggs

Quail Eggs
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Since ages, chicken eggs are popular and have been widely consumed across the world. Several studies have also been proving wonderful health benefits on egg consumption. However, other eggs like quail eggs have also been offering health benefits and are gaining popularity in across the world in recent decades. Read this article to learn in detail about health benefits of quail eggs.

What Are Quail Eggs?

Quails are the mid-sized birds which lay eggs called Quail eggs. Different species of quail are mainly found across North Africa, Europe, Asia, and Southern United States. They are smaller compared to chicken and duck eggs, but come with immense health benefits to man.

What Are Quail Eggs
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Nutritive Value of Quail Eggs

Quail eggs are good source of nutrients like phytonutrients, vitamins, antioxidants, minerals, etc. These little eggs provide significant all round health benefits as they are made up of approximately 13% protein i.e. 2% more than chicken eggs.

Below are the details of nutritional facts of quail eggs.

Nutrition Facts Egg, raw, quail

Amount Per 1 egg (9 g)100 grams
Calories 158
% Daily Value*
Total Fat 11 g 16%
Saturated fat 3.6 g 18%
Polyunsaturated fat 1.3 g
Monounsaturated fat 4.3 g
Cholesterol 844 mg 281%
Sodium 141 mg 5%
Potassium 132 mg 3%
Total Carbohydrate 0.4 g 0%
Dietary fiber 0 g 0%
Sugar 0.4 g
Protein 13 g 26%
Vitamin A 10% Vitamin C 0%
Calcium 6% Iron 20%
Vitamin D 13% Vitamin B-6 10%
Vitamin B-12 26% Magnesium 3%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Health Benefits of Quail Eggs

  1. Good for Eyesight
  2. Good for Body Growth
  3. Offer Relief From Hypertension
  4. Help Detoxify Body
  5. Maintain Healthy Metabolism
  6. Boosts Energy
  7. Strengthens Immune System
  8. Nutrients of Quail Eggs
  9. Decreases the Risk of Anemia
  10. Calm Down Allergies
  11. Help Manage Cholesterol
  12. Reduces Blood Sugar Levels
  13. Maintains Healthy Skin
  14. Relieves Depression
  15. Maintains Cardiovascular System
  16. Hair Health
  17. Helps Bone Development
  18. Oral Health
  19. Good Respiratory Health
  20. Promotes Sexual Health

1. Good for Eyesight:

If you aspire for good eyesight, eat quail eggs moderately on regular basis. Quail eggs are rich in antioxidants and Vitamin A, a nutrient that plays are prominent role in maintaining good eyesight.

Additionally, the nutrients in quail eggs fight with free radicals of the body to stabilize them and prevent oxidative damage of the cells, thus protecting eyes from risks like age-related macular degeneration and minimizing the risk of glaucoma and cataract, etc.

2. Good for Body Growth:

Quail eggs provide abundant proteins, which are essential for the overall body growth. Proteins help repair the tissues, cells, muscles, bones, blood vessels, etc.

3. Offer Relief From Hypertension:

High blood pressure or hypertension can be maintained by the regular consumption of quail eggs due to the presence of potassium in it.

Potassium is known to act as a natural consolidator that relaxes the blood vessels and improves blood circulation. Thus, hypertension can be maintained in control.

 4. Help Detoxify Body:

Toxins and other impurities can be taken out of the body by the antioxidants and other compounds present in quail eggs. Around 70% water present in quail eggs improves bowel movement and remove impurities from the system.

5. Maintain Healthy Metabolism:

Quail eggs play an important role in maintaining body’s metabolism and aids with the digestion due to the presence of Vitamin B. They also help treat gastritis. Amino acids present in the quail eggs help repair the broken lining of the stomach.

6. Boosts Energy:

As the quail eggs are a good source of numerous nutrients, they boost energy and so is a perfect food for breakfast. They also help with the development of the brain and other cognitive functions.

Vitamin A protects a neurological system from the oxidative damage caused due to free radicals and stabilizes them, as mentioned earlier.

7. Strengthens Immune System:

The strong immune system means healthy body with a thorough defence mechanism. Quail eggs can help build strong immune system, thereby reducing the risk of ailments like flu, cold, cough, fever, etc.

Antioxidants and other relevant components present in the quail eggs play a major role in building an immune system. Additionally, lysine present in the quail eggs increases the antibody-production and builds immunity.

8. Recovery From The Illness

Nutrients of Quail Eggs are beneficial for faster recovery from the illness by helping with healing wounds at a faster rate. The proteins and amino acids help with the cell generation and regeneration.

9. Decreases the Risk of Anemia:

Iron deficiency in the body could be overcome by the regular consumption of quail eggs, thereby reducing the risk of anemia and thus avoiding symptoms like irregular heartbeat, shortness of breath, dizziness, fatigue, pale skin, weakness, etc.

10. Calm Down Allergies:

Quail eggs are also beneficial in soothing allergies due to ovomucoid protein in them. They also offer relief from symptoms like inflammation, congestion, etc.

11. Help Manage Cholesterol:

Quail eggs come with an ability to manage cholesterol by reducing bad LDL cholesterol at the same time increasing good HDL cholesterol.

Reduction of bad cholesterol helps prevent arteries from getting clogged and other cardiovascular problems like heart stroke, heart attack, irregular heartbeat, etc.

12. Reduces Blood Sugar Levels:

Quail eggs are beneficial for diabetic patients as the blood sugar levels in them could be maintained at healthy level. The low glycemic index is maintained by the moderate consumption of quail eggs, by releasing the sugar into the bloodstream at a slow rate.

Also, the dietary fibers present in quail eggs slow down the rate at which sugar gets absorbed into the bloodstream and thus helps in regulating blood sugar. An amino acid named Leucine present in the body helps regulate blood sugar levels.

13. Maintains Healthy Skin:

The healthy skin could be maintained by consuming quail eggs in moderate quantity on regular basis and plays a prominent role in maintaining glowing skin.

All the nutrients like antioxidants, vitamins, minerals, phytonutrients, etc help protect from skin damage and premature aging symptoms like age spots, fine lines, dark spots, wrinkles, skin blemishes etc.

Also, the nutrients play a prominent role in the elasticity of the skin and collagen production.

14. Relieves Depression:

Moderate and regular quail egg-consumption help deal with depression and stress due to antidepressant compounds, like Hormone P, present in them. This antidepressant component has been found to be effective in women suffering from menopause syndrome.

15. Maintains Cardiovascular System:

Regular consumption of quail eggs helps maintain cardiovascular health too due to the presence of nutrients like minerals, vitamins, antioxidants, etc. Vitamin E present in Quail Eggs helps lower cardiovascular problems.

16. Hair Health:

Quail eggs benefits are also associated with hair and scalp health due to the presence of nutrients like phytonutrients, minerals, vitamins, amino acids, antioxidants, etc. It works by relaxing the blood vessels of the scalp, improving blood circulation and promoting hair growth. The linoleic acid offers nourishment to the scalp and helps maintain healthy hair.

17. Helps Bone Development:

Amino acids like lysines are present in the quail eggs, which are beneficial in bone development and building stronger bones. Nutrients like zinc, iron, potassium etc. Play prominent role in the bone development. Stronger bones reduces the osteoporosis risk.

18. Oral Health:

Zinc present in the Quail Eggs helps protect our smile by maintaining healthy teeth and reducing oral problems.

19. Good Respiratory Health:

Quail eggs have also been beneficial in maintaining respiratory health and reducing bronchitis and asthma risk, mainly due to the presence of nutrients like Vitamin A, Vitamin E. These vitamins are helpful in maintaining lung health and reduces the risk of bronchitis.

20. Promotes Sexual Health:

Sexual health, particularly in men, could be enhanced by the sex hormone, Hormone present in Quail Eggs. The prostate gland activity could be enhanced in mean and stress could be relieved in women.
Promotes sexual health
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Side Effects of Quail Eggs:

If quail eggs are not consumed in moderate quantities, there could be an increased risk of side effects. Check below for expected side effects of quail eggs.

1. Digestion Issues:

Eating too much of quail eggs are not good for stomach and digestion. It may lead to stomach upset. Other problems like gastrointestinal issues, flatulence, irritable bowel syndrome, abdominal pain, indigestion etc might arise from eating more than a moderate amount of Quail eggs in long-term basis.

2. Risk of Hypotension:

Even though moderate Quail Egg consumption is beneficial in maintaining high blood pressure or hypertension, more than required consumption may increase the risk of hypotension, leading to several heart diseases like irregular heartbeat, heart stroke, heart attack, etc.

High potassium levels found in quail eggs is the main cause for the risk of hypotension. Thus, in case of blood pressure related problems, consult your physician before adding quail eggs to your diet.

3. High Amounts of Antioxidants:

Antioxidants are in a high amount in Quail Eggs which come with their own benefits, mainly stabilizing the free radicals. However, too much of antioxidants can harm more than they benefit.

Over intake of antioxidants for a long period, increases the risk of cancers, as they start targeting healthy cells around them in the long run.

4. Allergies to Quail Eggs:

People who are allergic to eggs or Quail Eggs, in particular, should avoid consumption as the allergic symptoms get worse. Some individuals might be allergic to both chicken egg and quail eggs, whereas a few might just be allergic to Quail Eggs.

5. Risk of Hypoglycemia:

Although quail eggs are beneficial in controlling diabetes, by slow release of sugars into the blood, they may develop hypoglycemia when consumed in heavy quantity for a long period. Symptoms associated with hypoglycemia include nausea, tingling lips, excessive thirst, anxiety, vomiting, excessive sweating, blurred vision etc.

6. Unsuitable for Nursing or Pregnant Women:

To be on the safer side, it is better not to consume quail eggs when pregnant or while breastfeeding. Plan your diet or include Quail Eggs in your diet only after consulting your doctor, because of the possibility of developing complications in both the mother and the baby. At this stage, avoiding certain food is as important as including certain foods in your diet.

In short, Quail Eggs are beneficial when eaten in moderate quantity, else you may have to suffer side effects. Before adding it to your diet, check with your doctor if you are with any existing ailment.


1. How to Cook and Eat Quail Eggs?

A. Quail eggs are to be boiled and eaten like chicken eggs.

Step 1: Add two-thirds full of water to a small saucepan.
Step 2: Keep it on the stove and bring to a boil.
Step 3: Using a spoon place 2 to 3 quail eggs in the saucepan with boiling water.
Step 4: Leave them until they reach the desired doneness.
Step 5: Use a spoon to remove the eggs.
Step 6: Allow them to cool down by placing for 5 minutes in normal water.
Step 7: Carefully peel the eggs.
Step 8: Serve immediately.

How to Cook and Eat Quail Eggs
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2. How Much Time Is Required for Quail Eggs to Boil?

A. As quail eggs are smaller than chicken eggs, they require comparatively shorter boiling time. You can follow different boiling times to obtain different consistencies.

  1. If you desire soft boiled eggs with runny yolk, boil for 2 minutes.
  2. If you desire soft-boiled eggs, boil for 2 and half minutes.
  3. If you desire medium boiled egg, boil them for 3 minutes.
  4. If you desire hard boiled egg with yolk completely set, boil for 4 minutes.

3. How many Quail Eggs Can You Eat in a Day?

A. Even though they are small insize, do not eat more than 10 quail eggs each day as the offer significant amounts of nutrients like Vitamin A and B2 and excess of these are good for your body.

4. Do Quail Eggs Increase Body Fat?

A. Quail eggs come with low calories. Five quail eggs offer 71 calories, the same as a large chicken egg. Each serving of quail eggs provides you with 6 grams of protein and they are not fatty food.

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