How Many Calories Are in a Whole Quail Egg? Your Guide to Quail Egg Nutrition

January 11, 2026 •

3 min read

According to the USDA, one average-sized quail egg contains just 14 calories. This makes the miniature egg a powerful, nutrient-dense food packed into a small, convenient package. In this article, we will detail exactly how many calories are in a whole quail egg and cover its full nutritional benefits.

Quick Summary

A single quail egg provides approximately 14 calories, along with substantial amounts of protein, fats, and key nutrients for its size. It is a highly nutrient-dense, low-calorie option that can be easily incorporated into many dietary plans.

Key Points

Low-Calorie Count: A single whole quail egg contains approximately 14 calories, making it a very low-calorie food option.
Nutrient-Dense Food: For their size, quail eggs are packed with essential vitamins like B12 and riboflavin, as well as minerals such as iron and selenium.
Rich in Protein and Healthy Fats: Each egg provides a quality source of protein and beneficial fats, contributing to satiety and muscle health.
Higher Nutritional Density: Gram for gram, quail eggs often contain higher concentrations of certain nutrients compared to chicken eggs, such as iron and vitamin B12.
Versatile and Easy to Cook: Quail eggs can be prepared in many ways, similar to chicken eggs, but require much less cooking time.
Supports Immune and Brain Health: The nutrient profile, including antioxidants and choline, contributes positively to immune function and neurological health.

Quail Egg Calories: The Simple Breakdown

At approximately 9 grams in weight, one standard quail egg contains a mere 14 calories. This is significantly lower than a large chicken egg, which typically has around 75 calories. While the calorie count is small, the quail egg is an incredibly nutrient-rich food. Its high yolk-to-white ratio means that a greater concentration of vitamins and minerals is packed into every bite. This makes it an ideal option for those looking to maximize nutritional intake while keeping their calorie consumption low.

A Deeper Dive into Quail Egg Nutrition

Beyond its low calorie count, a whole quail egg is a powerhouse of essential vitamins and minerals. The nutrients help with various bodily functions, from energy production to strengthening the immune system.

Protein: Each egg provides about 1 gram of high-quality protein, which includes all nine essential amino acids needed for muscle repair and overall body function.
Healthy Fats: The fat content is mostly from beneficial monounsaturated and polyunsaturated fats, which contribute to heart health.
Vitamin B12: With 6% of the Daily Value (DV), quail eggs are an excellent source of vitamin B12, which is vital for nerve function and energy.
Riboflavin (Vitamin B2): A single egg provides 6% of the DV for riboflavin, another B-vitamin crucial for converting food into energy.
Selenium: This essential mineral and potent antioxidant supports a healthy thyroid and protects cells from damage.
Choline: Important for brain health, metabolism, and sending messages between nerves and muscles.
Iron: Quail eggs offer a decent amount of iron, which is necessary for creating red blood cells and maintaining energy levels.

Quail Egg vs. Chicken Egg: A Nutritional Comparison

While quail eggs are much smaller, their nutrient density per gram is often higher than that of chicken eggs. Here is a comparison based on a proportional serving size, where about 3-4 quail eggs are equivalent to one large chicken egg.


Nutrient	~10 Quail Eggs (50g)	~2 Large Chicken Eggs (50g)
Calories	88.5	71.5
Protein	6.85 g	6.50 g
Fat	6.35 g	4.45 g
Iron	1.65 mg	0.8 mg
Vitamin B12	0.8 mcg	0.5 mcg
Cholesterol	284 mg	178 mg
Riboflavin	Higher per gram	Lower per gram

This table illustrates that for the same weight, quail eggs can provide a slightly higher calorie count due to their higher fat content, especially in the yolk. However, they are also significantly richer in micronutrients like iron and vitamin B12.

Health Benefits of Incorporating Quail Eggs

Integrating these tiny eggs into your diet offers a range of health advantages beyond their basic nutrition. Their concentrated nutrients can have a positive impact on your overall well-being.

Boosts Immunity: The high levels of Vitamin A, zinc, and selenium act as antioxidants that can strengthen the immune system and help fight against infections.
Fights Allergies: The protein in quail eggs has shown potential in helping to alleviate allergy symptoms, though more research is ongoing.
Enhances Eye Health: The rich vitamin A and antioxidant content helps protect vision and may reduce the risk of certain age-related eye conditions.
Supports Brain Function: Thanks to choline and vitamin B12, quail eggs contribute to better memory, mood regulation, and nerve function.

How to Safely Enjoy Quail Eggs

For safe consumption, it is important to handle quail eggs with care, especially since they are often sold unpasteurized. This means any potentially harmful bacteria on the shell have not been eliminated. To minimize risk, always cook quail eggs fully before eating, particularly for vulnerable populations like pregnant women or those with compromised immune systems. They can be cooked in many of the same ways as chicken eggs, such as hard-boiled, fried, or scrambled, though the cooking time is much shorter due to their small size.

Conclusion: A Small Egg with Big Nutritional Value

When considering how many calories are in a whole quail egg, the answer is a low 14 calories, but that number only tells a fraction of the story. These tiny eggs are a nutritional giant, offering a powerful mix of protein, essential fats, and vital vitamins and minerals. They are an excellent way to diversify your diet and boost your intake of key micronutrients. Whether you use them as a simple snack, an ingredient in a salad, or a protein-rich addition to your meal, quail eggs are a healthy and delicious choice. For more details on the complete nutritional profile of quail eggs, you can refer to authoritative sources like Healthline, which provides a comprehensive overview of their benefits and uses.(https://www.healthline.com/nutrition/quail-eggs-benefits)

Frequently Asked Questions

A single, whole quail egg contains approximately 14 calories.

No, a single quail egg has significantly fewer calories than a single large chicken egg. However, quail eggs are more nutrient-dense per gram and have a higher fat content in the yolk.

As a general rule, you can substitute 3 to 4 quail eggs for one large chicken egg when cooking.

A single quail egg is rich in protein, healthy fats, vitamins (B12, A), and minerals (iron, selenium, choline). It contains all essential amino acids.

Yes, due to their low-calorie count and high protein content, quail eggs can help promote satiety and support weight management efforts when included in a balanced diet.

Yes, quail eggs may help boost the immune system, fight allergies, enhance eye health, and support brain function due to their rich antioxidant and nutrient profile.

It is not recommended to eat quail eggs raw, as they are often sold unpasteurized. It is best to cook them thoroughly to avoid the risk of bacterial contamination, especially for those with compromised immune systems.