A single quail egg provides a significant chunk of your daily vitamin B12, selenium, riboflavin, and choline needs, along with some iron — all in a serving that contains only 14 calories. Selenium and riboflavin are important nutrients that help your body break down the food you eat and transform it into energy.
Quail eggs have a variety of vitamins and minerals and are high in cholesterol. In each serving (which is roughly five quail eggs or 50 grams), you can usually find a variety of vitamins:
- Vitamin A: 5.5 percent of the daily value (DV)
- Vitamin B2 (or riboflavin): 23 percent of the DV
- Vitamin B5 (pantothenic acid): 9 percent of the DV
- Vitamin B9 (or folate): 8 percent of the DV
- Vitamin B12: 9 percent of the DV
You can also find small amounts of B vitamins like vitamin B1 (thiamin), B3 (niacin) and B6 and vitamin E in each serving.
- Iron: 10 percent of the DV
- Phosphorus: 12.5 percent of the DV
- Zinc: 5 percent of the DV
- Selenium: 23 percent of the DV
You can also find small amounts of calcium, magnesium, potassium, copper and manganese in each serving. Quail eggs also contain healthy essential fatty acids, like omega-3 and omega-6. Each serving of quail eggs provides you with 13 percent of your DV for protein.
Despite the high protein content and variety of nutrients, quail egg calories are fairly low. In each serving of quail eggs, calories equal just 4 percent of the daily value if you follow a 2,000-calorie diet (79 calories). Like all animal products, nutritional values can vary. The types of grains and seeds that quails consume as feed can influence the nutrition of both their eggs and meat.