How Many Calories in Quail Eggs? Nutrition Facts & Macros
100 grams of quail eggs has 158 calories
Protein 13.1g · Carbs 0.4g · Fat 11.1g
Quail eggs are tiny but nutrient-dense — at 158 calories per 100g (about 10-11 eggs), they pack 13g protein, 156µg vitamin A (17% DV), 1.58µg vitamin B12 (66% DV), 32µg selenium (58% DV), and 3.65mg iron (20% DV). Gram for gram, they contain more vitamin B12, iron, and riboflavin than chicken eggs.
661 kJ · per 100g · Water: 74.35 g
Calorie Calculator: Quail Eggs
100 g Quail Eggs contains 158 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 quail egg (9g) | 14 kcal | 1.2g | 0g | 1g |
| 5 quail eggs (45g) | 71 kcal | 5.9g | 0.2g | 5g |
| 100 grams (~11 eggs) | 158 kcal | 13.1g | 0.4g | 11.1g |
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Quail Eggs — Nutrition Facts
| Quail Eggs | per 100g |
|---|---|
| Calories | 158 kcal |
| Protein | 13.05 g |
| Fat | 11.09 g |
| Carbs | 0.41 g |
| Fiber | 0 g |
| Sugar | 0.4 g |
| Sodium | 141 mg |
| Potassium | 132 mg |
| Magnesium | 13 mg |
| Phosphorus | 226 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.15 mg |
| Folate | 66 mcg |
| Water | 74.35 g |
Source: USDA FoodData Central (FDC ID: 172191) · Data verified April 2026
Variations
Hard-boiled quail eggs
Hard-boiled quail eggs have the same nutritional profile as raw — cooking doesn't significantly change the macros or minerals. Boil for 3-4 minutes, then immediately transfer to ice water to stop cooking and make peeling easier. The shells are harder to peel than chicken eggs — try rolling gently to crack all over, then peel under running water. Popular as snacks, in salads, on ramen, or as appetizers. Store peeled in water in the fridge for up to 3 days.
Pickled quail eggs
Pickled quail eggs add about 5-10 calories per egg from the brine (vinegar, sugar, spices). Sodium increases significantly — roughly 200-400mg per egg depending on the recipe. The pickling process slightly denatures the protein but preserves all vitamins and minerals. Popular as bar snacks, in British pubs, and as appetizers. Simple brine: white vinegar, water, salt, sugar, peppercorns, bay leaf. Ready in 3-7 days. Store refrigerated for up to 3 months.
Fried quail eggs
Frying adds about 20-30 calories per egg from the cooking fat (1-2g butter or oil per egg). Total per fried egg: ~35-45 calories. The tiny size makes them cook in 1-2 minutes — watch carefully to avoid overcooking. Use scissors to cut the top off the shell (easier than cracking). Popular as appetizers (on toast points, bruschetta), on top of small burgers, or served sunny-side up on salads. The miniature fried egg is visually appealing and makes great presentations.
Dietary Perspectives
For Weight Loss
Quail eggs are a great protein source for weight loss at 158 kcal per 100g — almost identical to chicken eggs. One quail egg has just 14 calories with 1.2g protein. Use 3-5 as a protein-rich snack (42-70 kcal). Hard-boil a batch at the start of the week for grab-and-go snacks. The high protein (13g/100g) and fat (11.1g) content promotes satiety with virtually zero carbs. Be mindful of preparation: boiled is best; frying adds 20-30 kcal per egg.
For Athletic Performance
Quail eggs pack impressive micronutrients for athletes: 1.58µg vitamin B12 (66% DV, energy metabolism + red blood cell production), 32µg selenium (58% DV, thyroid + antioxidant defense), 3.65mg iron (20% DV, oxygen transport), and 0.79mg riboflavin (61% DV, energy from food). The complete amino acid profile supports muscle recovery. Eat 5-6 eggs (70-85 kcal) as a post-workout snack with some carbs for recovery. The high cholesterol is not a concern for active individuals.
For Keto
Quail eggs are nearly perfect for keto: 0.4g carbs per 100g (essentially zero), 11.1g fat, and 13g protein. One quail egg has 0.04g carbs — you can eat dozens without affecting ketosis. The fat-to-protein ratio is good for keto macros. Hard-boiled quail eggs are ideal keto snacks — portable, no preparation needed, zero carbs. Deviled quail eggs with mayo and mustard make an excellent keto appetizer. The high B12 and iron content is especially valuable on keto where meat and eggs are dietary staples.
Frequently Asked Questions
How many calories are in quail eggs?
100g of quail eggs (about 10-11 eggs) has 158 calories with 13g protein, 11.1g fat, and nearly zero carbs (0.4g). One quail egg (~9g) has about 14 calories. They're slightly more calorie-dense than chicken eggs (143 kcal/100g) due to a higher yolk-to-white ratio — and the yolk is where most nutrients concentrate.
How do quail eggs compare to chicken eggs?
Per 100g, quail eggs have: 3× more vitamin B12 (1.58 vs 0.56µg), 2× more iron (3.65 vs 1.75mg), 2× more riboflavin (0.79 vs 0.46mg), more vitamin A (156 vs 140µg RAE), and similar protein (13 vs 12.6g). The higher cholesterol (844 vs 373mg) is notable but dietary cholesterol's impact on blood cholesterol is now considered minimal for most people.
Are quail eggs healthy?
Yes — they're a nutrient-dense protein source. Highlights: 66% DV vitamin B12 (nerve function, blood cells), 58% DV selenium (thyroid, immune), 20% DV iron (oxygen transport), 17% DV vitamin A (vision, immune). Good source of choline for brain health. The high cholesterol (844mg/100g) was historically concerning, but modern research shows dietary cholesterol has limited impact on blood cholesterol for most healthy individuals.
How many quail eggs equal one chicken egg?
By weight: 3-4 quail eggs (~27-36g) equal one medium chicken egg (~50g). By calories: about 3.5 quail eggs. A quail egg weighs 9-10g vs a chicken egg at 50-60g. When substituting in recipes, use roughly 3 quail eggs per chicken egg. The taste is similar but slightly richer and creamier due to the larger proportional yolk.
How do you cook quail eggs?
Soft-boiled: 2-2.5 minutes in boiling water, then ice bath. Hard-boiled: 3-4 minutes. Fried: crack gently (the shell is harder), cook 1-2 minutes in butter. Pickled: hard-boil, peel, marinate in vinegar brine. Scotch eggs: wrap in sausage meat, bread, and deep-fry. Raw on sushi, tartare, or carpaccio. Use kitchen scissors to cut the top off — easier than cracking.
Where can you buy quail eggs?
Asian grocery stores (most reliable source), farmers' markets, specialty food shops, and increasingly in regular supermarkets near the specialty eggs. Online delivery services often carry them. Some people raise their own quail — Coturnix quail start laying at 6-8 weeks and produce 250-300 eggs per year. Store refrigerated up to 3-4 weeks (longer shelf life than chicken eggs due to thicker membrane).
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