Quail eggs: properties, benefits and nutritional value

Smaller than chicken eggs and with a darker yolk, quail eggs are a true delicacy that stands out for their high protein content and almost non-existent carbohydrate content. In fact, their energy content is higher than that of chicken eggs, despite their smaller size.

Quail eggs are an increasingly widespread product in gastronomy, and their preparation is identical to that of chicken eggs: they can be fried, boiled, poached, etc. Also, although their presence in the markets is common throughout the year, the eggs are laid between May and the end of July.

Nutritional value (per 100 grams):

  • Calories: 155 kcal
  • Carbohydrates: 0.41 g
  • Fat: 11.2 g
  • Protein: 13.05 g
  • Colesterol: 844 mg
  • Calcium: 64 mg
  • Fosfor: 226 mg
  • Potassium: 132 mg

They also contain vitamins A and B complex.

Properties and benefits

Quail eggs are a source of energy rich in proteins with high biological value. They are essential for body maintenance and muscle and brain development.

In addition, they generally cause fewer allergies than chicken eggs. However, they contain a certain amount of fat and cholesterol, which means that they should be consumed as part of a healthy and balanced diet, but they should not be abused.

On the other hand, their calcium and phosphorus content is essential for maintaining healthy bones and teeth.

Quail eggs also provide the necessary vitamins for the proper functioning of the body and the immune system. In the case of vitamin A, it enables the formation of soft tissues as well as the maintenance of the skin, while the B complex favors the maintenance of the nervous system and helps the formation of red blood cells.

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They have more protein

Quail eggs have a higher protein content compared to chicken eggs. That’s 13.1g versus 12.5g per 100 grams.

They have more folic acid

This component is involved in the formation of maternal tissues during pregnancy and in the growth of the fetus. It is worth noting that it has 66 mcg, compared to 50 mcg in chicken eggs.

They have more iron

Quail eggs have almost twice as much iron as chicken eggs. This mineral helps in the formation of red blood cells.

Quail eggs are a very nutritious and healthy food. Although they are smaller than chicken, they taste similar and when compared nutritionally they are slightly higher in calories and rich in nutrients such as calcium, phosphorus, zinc and iron.

Helps prevent anemia

These eggs increase muscle mass because they are a good source of protein and promote muscle hypertrophy. they maintain visual health because they are rich in vitamin A, in addition, they help improve memory and learning. They prevent the onset of diseases such as Alzheimer’s or dementia.

It helps improve memory and learning

Because quail eggs are rich in choline and selenium, essential nutrients that intervene in the nervous system and prevent the onset of diseases such as Alzheimer’s or dementia, improve memory and facilitate the learning process, they are therefore ideal for pupils and students, but also for the elderly.

They strengthen the immune system

Quail eggs strengthen the immune system because they are rich in antioxidants and selenium, which help to increase the body’s defenses

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They strengthen bones and teeth

Because they are rich in vitamin D, which favors the absorption of calcium in the intestine, as well as phosphorus.

Contraindications for the consumption of quail eggs

Quail eggs are not recommended for people with liver disease or people who are allergic to protein, because it is easy to have symptoms of poisoning.

It should be known that, like other foods, any excess is harmful. In the case of quail eggs, eating too many eggs translates to 5 eggs a day and could lead to problems such as increased blood cholesterol and cardiovascular disease. Ideally, you should not consume more than 3 eggs per day.

You have to keep in mind that these eggs have a higher percentage of cholesterol than chicken eggs. Not to mention that quail eggs are smaller and contain almost the same fat and calories as other eggs.

How to cook quail eggs

Boil some water in a pot with a pinch of salt. After it starts to boil, add the quail eggs, one by one and very gently. Cover the pot and cook them for 3 to 5 minutes.

How to peel them

To make it easier to peel quail eggs, after they are boiled, immerse them in cold water and let them sit for a few minutes. After the time has passed, take them out and place them on a board, making circular movements with your hand with a little pressure, and when the skin has cracked, remove it.

Another way is to put them in a glass jar of cold water until covered, cover and shake vigorously. Remove the eggs and peel them.

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