Quail eggs have been eaten across Asia, the Middle East, and Europe for centuries. In recent years, nutritionists have paid closer attention to their unique profile — and the results are impressive for an egg that fits in the palm of your hand.
1. Exceptionally high protein density
Quail eggs contain around 13g of protein per 100g — comparable to chicken eggs — but their smaller size means you naturally eat several at once, boosting protein intake without feeling heavy. The amino acid profile is complete, making them excellent for muscle repair and everyday energy.
2. Rich in iron and B-vitamins
A single serving of quail eggs delivers a meaningful dose of iron, B12, and riboflavin (B2). Iron supports red blood cell production — particularly relevant in Sri Lanka where iron-deficiency anaemia remains common. B12 supports nerve health and energy metabolism.
3. High in choline for brain health
Choline is an essential nutrient critical for brain development in children and cognitive function in adults. Quail eggs are one of the most choline-dense foods available, making them a valuable addition to children's diets and for older adults maintaining mental sharpness.
4. Lower allergenic potential than chicken eggs
Some people who are sensitive to chicken eggs tolerate quail eggs well. While this is not universal and anyone with a known egg allergy should consult their doctor first, quail eggs contain different proportions of key proteins such as ovomucoid, which some researchers believe reduces the allergenic response in sensitive individuals.
5. Versatile in Sri Lankan cooking
Quail eggs work beautifully in traditional Sri Lankan dishes. Add them whole to kottu, nestle them in a mild curry, pickle them for a snack, or soft-boil and serve with pol sambol. Because they cook in under three minutes, they fit naturally into fast weekday meals.
Our 500g packets contain enough eggs for a full family meal. Try boiling a dozen, peeling them while still warm, and finishing them in a tempered coconut milk gravy with turmeric and green chilli — a simple, nutritious dinner ready in fifteen minutes.