Cratox AI
Reviewed by Cratox Nutrition Team · Updated August 13, 2026

Egg, quail, whole vs Egg, whole, cooked: nutrition compared

Nutrient (per 100 g)Egg, quail, wholeEgg, whole, cooked
Calories158 kcal154 kcal
Protein13 g10.6 g
Carbohydrates0.4 g0.6 g
Fat11.1 g11.7 g
Sugar0.4 g0.3 g
Sodium141 mg155 mg

All values per 100 g. Source: USDA FoodData Central.

egg quail whole
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Egg, quail, whole

🔥 158 Calories
💪 13g Protein
⚡ 0.4g Carbohydrates
🥑 11.1g Fat

Egg, quail, whole provides 158 kcal per 100 g, with 13 g of protein, 0.4 g of carbohydrates and 11.1 g of fat. 1 egg of Egg, quail, whole (9 g) provides about 14 kcal.

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Miscellaneous
Egg, quail, whole
Energy density
Moderate
158 kcal per 100g
Macro energy profile
Fat-led
34% Protein · 1% Carbohydrates · 65% Fat
Glycemic profile
No GI data
No GI data
Notable signals
Very high in vitamin B2Very high in vitamin B12High in proteinHigh in ironLow in sugar

Nutritional Information

158
kcal/100g
Protein
13g
Carbohydrates
0.4g
Fat
11.1g

Nutritional Information (per 100g)

NutrientAmount per 100 g
Calories158 kcal
Protein13 g
Carbohydrates0.4 g
Fat11.1 g
Sugar0.4 g
Sodium141 mg

USDA data · USDA FoodData Central

Calories per portion

PortionWeightCalories
1 egg9 g14 kcal
100 g100 g158 kcal

Portion weights: USDA FoodData Central

Portion calculator

Calories
158 kcal
Protein
13 g
Carbohydrates
0.4 g
Fat
11.1 g
Sugar
0.4 g
Sodium
141 mg

All values are computed from the per-100 g nutrition data (source: USDA).

About Egg, quail, whole

Quail eggs are small, speckled eggs laid by quails, a type of game bird. Originating from various species of quails, they are commonly found in Europe, Asia, and North America. Known for their delicate flavor and unique appearance, quail eggs have been enjoyed in culinary traditions for centuries, often considered a delicacy. Their small size makes them a popular choice for gourmet dishes and appetizers, as well as a nutritious addition to salads and breakfast options.

Nutritionally, quail eggs are a powerhouse of essential nutrients. They contain high-quality protein, healthy fats, and a variety of vitamins and minerals, making them an excellent choice for those looking to enhance their diet. With only 158 calories per 100 grams, quail eggs are low in carbohydrates and provide significant amounts of protein, iron, and vitamin B12, contributing to muscle maintenance, improved energy levels, and overall health. They can be boiled, fried, or used in various recipes, making them versatile for any meal.

Health Benefits

Rich source of protein aiding in muscle repair and growth.
High in iron which supports oxygen transport in the body.
Contains vitamin B12 crucial for maintaining nerve health.
Low in calories, making them a great option for weight management.
Rich in antioxidants that help combat oxidative stress.
Supports brain health due to high levels of omega-3 fatty acids.
Contains selenium which plays a role in metabolism and immune function.
Good source of choline, important for brain development and function.
May enhance skin health due to its vitamin content.
Supports healthy eye function with antioxidant properties.

Recommended Food Pairings

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Quail eggs and asparagus - The earthy flavor of asparagus complements the richness of quail eggs, making for a nutritious salad.
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Quail eggs and avocado - The creamy texture of avocado pairs well with the delicate flavor of quail eggs for a healthy breakfast option.
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Quail eggs and smoked salmon - A luxurious combination that elevates brunch dishes, adding protein and omega-3 fatty acids.
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Quail eggs and pickled vegetables - The acidity of pickled vegetables balances the richness of the eggs, making a delightful appetizer.
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Quail eggs and microgreens - A fresh and vibrant addition to any dish, microgreens enhance the nutritional profile while adding crunch.

How to Consume

Serving size
Recommended serving is 6-8 quail eggs (approximately 100g).
Frequency
Recommended frequency is 2-3 times per week.
  • •Boil quail eggs for 3-4 minutes for a soft center.
  • •Try frying quail eggs in olive oil for a rich flavor.
  • •Add raw quail eggs to smoothies for a protein boost.
  • •Use quail eggs in salads for added texture and nutrition.
  • •Incorporate them into gourmet dishes for an upscale touch.

Selection & Storage

How to choose:

  • ✓Look for clean, uncracked shells with a smooth texture.
  • ✓Choose eggs that feel heavy for their size, indicating freshness.
  • ✓Check the sell-by date on the carton for optimal freshness.
  • ✓Select eggs with a uniform color and no discoloration.
Storage
Store quail eggs in the refrigerator at a temperature of 1-4°C, ideally in the original carton to protect them.
Shelf life
Quail eggs can be stored for up to 5-7 days refrigerated.

Warnings & Contraindications

  • ⚠️Individuals with egg allergies should avoid quail eggs.
  • ⚠️Those on a cholesterol-restricted diet should consult a healthcare provider.
  • ⚠️Excessive consumption may lead to high cholesterol levels.
  • ⚠️Ensure thorough cooking to avoid foodborne illnesses.

Frequently Asked Questions

How many calories does Egg, quail, whole have?

Quail eggs contain approximately 158 calories per 100 grams, making them a low-calorie yet nutrient-dense food option.

Is Egg, quail, whole healthy?

Yes, quail eggs are considered healthy due to their high protein content, rich vitamins, and minerals, providing numerous health benefits.

How should Egg, quail, whole be stored?

Quail eggs should be stored in the refrigerator at temperatures between 1-4°C and can last 5-7 days when properly refrigerated.

What are the benefits of eating Egg, quail, whole?

Eating quail eggs offers several benefits, including providing high-quality protein, essential vitamins such as B12, and minerals like iron, which support overall health.

How much Egg, quail, whole can I eat per day?

It is generally recommended to consume 6-8 quail eggs per serving, 2-3 times per week, as part of a balanced diet.

How many calories are in 1 egg of Egg, quail, whole (9 g)?

1 egg of Egg, quail, whole (9 g) has about 14 kcal — 1.2 g protein, 0 g carbohydrates and 1 g fat (calculated from the USDA values per 100 g).

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