If you are new to quail eggs, the nutrition label can be confusing — partly because the eggs are so small that single-egg numbers look tiny, and partly because most people eat several at once. This beginner's guide lays out what is actually inside a quail egg, in plain language, so you know exactly what you are getting.
Calories
A single quail egg contains roughly 14 calories, thanks to its small size — about 9g per egg. Most people eat four to six in a serving, which lands somewhere around 55–85 calories. That makes quail eggs a low-calorie, high-nutrition snack or meal addition: a lot of nourishment for a modest energy cost, which is ideal if you are watching your intake.
Protein
Protein is the headline. Quail eggs contain around 13g of complete protein per 100g, so a serving of five eggs delivers a useful protein hit — roughly comparable to one chicken egg, but in a form that is easy to portion. Complete protein means all nine essential amino acids are present, which is why quail eggs support muscle repair, satiety and steady energy.
Vitamins
Quail eggs are particularly rich in B-vitamins. They are a strong source of vitamin B12 (for nerves, red blood cells and energy) and riboflavin / B2 (for energy metabolism), and they provide vitamin A (for vision, skin and immunity) plus smaller amounts of folate and vitamin D. The yolk is where most of these vitamins live, so eating the whole egg is what unlocks the benefit.
Minerals and daily values
On the mineral side, quail eggs supply iron (important for preventing anaemia), selenium (an antioxidant mineral), phosphorus and zinc. A serving of several eggs contributes a meaningful share of your daily iron and selenium needs, while also delivering choline — a nutrient grouped with the B-vitamins that is vital for brain and liver function. Because the eggs are nutrient-dense by weight, the daily-value contribution per serving is higher than the small size suggests.
How to fit them into your day
A simple starting point: boil six quail eggs, peel them while warm, and eat them as a protein-rich breakfast or post-school snack for the kids. From there you can add them to salads, kottu, curries or rice. Because they cook in under three minutes, they are one of the easiest ways to upgrade an everyday meal's nutrition without much effort or cost.
One sensible note for beginners: like any whole egg, quail eggs contain cholesterol, so enjoy them in normal amounts — a handful a day for most healthy people — and check with your doctor if you have a heart condition.
Frequently asked questions
How many calories are in a quail egg?
A single quail egg has roughly 14 calories. A typical serving of four to six eggs comes to about 55–85 calories, making them a low-calorie, nutrient-dense food.
How much protein is in quail eggs?
Quail eggs contain about 13g of complete protein per 100g. A serving of five eggs delivers a useful protein dose, roughly comparable to one chicken egg, with all nine essential amino acids.
What vitamins and minerals do quail eggs contain?
Quail eggs are rich in vitamin B12 and riboflavin, with vitamin A, folate and a little vitamin D. Minerals include iron, selenium, phosphorus and zinc, plus choline for brain and liver health — most of it concentrated in the yolk.