FoodQuail eggs: The underrated superfood packed with protein and vitamins

Quail eggs: The underrated superfood packed with protein and vitamins

Most people don't pay attention in the store, and that's a mistake. Healthier than chicken eggs.
Most people don't pay attention in the store, and that's a mistake. Healthier than chicken eggs.
Images source: © Getty Images | Wang Yukun
10:33 AM EST, January 25, 2024

Out of the many types of eggs available on store shelves, a special mention goes to quail eggs. Their health potential is largely unrecognized. They are not just a culinary delight, but a repository of various vitamins and nutrients. So, why pay attention to them?

Small but valuable: quail eggs

Quail eggs are a rich source of protein necessary for the body's proper functioning. They also provide vitamins A, D, E, and K, alongside crucial minerals like iron, zinc, potassium, and magnesium.

Quail eggs bring many health benefits including:

  • Protein-rich: Quail eggs offer about 13 grams of protein per approximately 3.52 ounces, exceeding the protein content of chicken eggs. Protein aids muscle building and regeneration while supporting the immune system.
  • Vitamins and minerals: These eggs are enriched with vitamins A, D, E, and K, as well as minerals such as iron, zinc, potassium, and magnesium. Antioxidants like vitamins A and E protect cells from damage. Vitamin D is crucial for bone and tooth health, while Vitamin K aids blood clotting. Minerals like iron are essential for oxygen transport, zinc for the immune system, potassium for the nervous system and muscles, and magnesium for the nervous system, muscles, and heart.
  • Lower glycemic index than chicken eggs: The glycemic index determines how fast a particular food elevates blood sugar levels upon consumption. Quail eggs have a lower glycemic index than chicken eggs, making them a better choice for people with diabetes or insulin resistance.

Quail eggs: how to cook them?

Quail eggs take less time to cook than chicken eggs. To soft-boil them, boiling for only 1-2 minutes suffices. To hard-boil them, increase the boiling time to 3-4 minutes.

Preparing quail eggs: a guide

There are plenty of ways to consume quail eggs. They can be eaten raw, boiled, fried, or baked. Feel free to incorporate them into salads, soups, omelettes, or sandwiches.

Here are some ways to use quail eggs in your kitchen:

  • Raw quail eggs: They make a great addition to salads, sandwiches, or omelettes.
  • Boiled quail eggs: Serve them with garlic sauce, tomato sauce, or mayonnaise.
  • Fried quail eggs: Fry them in a pan or on a grill.
  • Baked quail eggs: Bake them in egg-based dishes, in sauces, or on their own.

Quail eggs are undeniably a healthy and valuable food product. With their richness in protein, vitamins, and minerals, and a lower glycemic index than chicken eggs, they should certainly be a part of your diet.

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