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Chicken eggs being one of the healthiest foods on the planet with its nutrient-dense and high amount of protein content is no secret.
Eggs have become so popular that people are even considering to include other types of eggs into their daily meal, including those that are quite exotic such as the quail eggs.
However, as quail eggs become more popular, people begin to ask questions like, “Which is healthier, chicken eggs or quail eggs?”.
Being a quail egg lover myself, the truth about their differences, especially when it comes to their nutritional values, also bugs me.
So I’ve done extensive research and compiled this comprehensive comparison between quail eggs and chicken eggs to help you as well as myself to understand their differences and benefits better.
What you’ll learn in this post:
- What are quail eggs?
- Does quail eggs taste the same as chicken eggs?
- How to eat quail eggs?
- The difference in nutritional value between chicken and quail eggs
- The difference in allergic reaction resulted from eating quail and chicken eggs
- The various health benefits of chicken and quail eggs
- Final verdict: Which eggs are actually healthier?
What are quail eggs and what do they actually look like?
Scientifically named as Coturnix coturnix, quail eggs are eggs produced by a type of short tail bird called quails.
There are several types of quail that exist in the world, over 15 species, to be exact. But one of the most popular quail eggs come from Japanese quail since this breed of quail has the ability to lay plenty of eggs faster.
Quail eggs are tiny, adorable, grayish eggs that have black spots or specks unevenly cover their shells.
They are about one-third of the size of regular chicken eggs, pretty much the same size as that of cherry tomatoes.
And because of the small size of the quail eggs, people usually consume about three or more eggs in one sitting.
How to eat quail eggs?
Named as the top 5 street foods around the world, these mini eggs are famous in cuisines across the globe.
While quail eggs are recognized as exotic eggs in some countries, they are quite common in countries like Colombia, Brazil, Venezuela, and Ecuador, where they are used as a topping on hot dogs.
When it comes to cooking or eating quail eggs, there’s really nothing much for you to fear.
They are cooked and eaten pretty much the same way as chicken eggs.
This means that you can boil them, make scrambled eggs out of them, cook an omelet, or if you love baking, you can try using them in exchange for the typical eggs.
The only caveat of using quail eggs, though, is that they are far too tiny. You need to use around 5 to 6 eggs just to replace a single egg.
Imagine having to peel each of these mini boiled eggs! It would take time, effort, and most importantly, patience.
Since they are quite small, their cooking time is slightly different from chicken eggs.
Now, let’s take a look at how other people from around the world use quail eggs, shall we?
In Malaysian cuisine, they are usually boiled and then cooked with a spicy sauce called “sambal”, which is absurdly delicious!
In Japanese cuisine, raw or cooked quail eggs are sometimes used in sushi and can typically be found in a home-packed meal box called bento.
In Vietnam and Indonesia, they are boiled and sold in bags or small packages as street snacks.
Boiled quail eggs that are neatly placed in a big economical bag can also be found in grocery stores in South Korea.
In the Philippines cuisine, quail eggs are popularly eaten as “Kwek-Kwek”.
Kwek-Kwek is a type of delicacy where boiled quail eggs are coated with flour and then deep-fried for a few minutes before adding them into a sauce that has a mixture of sweet, sour, and spicy taste.
The crispy Kwek-Kwek can also be served with fish ball sauce or plain vinegar.
Here’s the recipe for Kwek-Kwek that one Filipino netizen is kind enough to share with us.
In Thailand, on the other hand, quail eggs are fried in a special frying pan that is made specifically for them and is sold as street food.
✅ Don’t miss out! Check out this delicious spicy pickled quail eggs that people actually swear by
Quail Eggs Vs. Chicken Eggs Taste Difference
One of the most common misconceptions that most people have about quail eggs is that they do not have the same taste like chicken eggs.
What do quail eggs actually taste like? Quail eggs have similar taste to chicken eggs. While there may be some slight differences in taste, but they are too minimal to notice. Quail eggs also have similar taste to that of duck eggs, but with a lighter flavor.
Instead of taste, you might notice that there is a difference in terms of consistency between the two types of eggs.
Compared to chicken eggs where the egg white or albumin forms about two-thirds of the whole egg, quail eggs have a higher yolk-to-egg ratio, which means that they have more yolk than egg white.
When these eggs are used in cooking or baking, they will produce a much creamier and thicker texture than that of chicken eggs.
Due to the creaminess of quail eggs, some egg lovers even go as far as claiming that they will stick to quail eggs and never eat chicken eggs again.
While the richer and flavorful quail eggs are generally healthy, people that have elevated cholesterol may need to watch out for these eggs and consume them in a moderate amount.
Quail Eggs Vs. Chicken Eggs Nutritional Values
From the data shown above, you can see that, in reality, quail eggs are barely more nutritious than chicken eggs.
Although quail eggs do have a slightly higher amount of protein, fats, minerals, and vitamins, the differences are not significant, except for some.
In fact, you will notice that both types of eggs contain pretty much the same nutrients.
Some nutrients that quail eggs may have more in terms of amounts are iron and vitamin B12.
Quail eggs contain double the amount of iron compared to chicken eggs. They also provide over 77% more vitamin B12 than chicken eggs.
On the other hand, chicken eggs have more healthy fats, such as omega-3 and -6 fatty acids.
Another thing that you may need to pay attention to when it comes to quail eggs is their cholesterol.
Compared to the typically-consumed eggs, quail eggs contain quite a high amount of cholesterol. A 100 grams quail eggs contain up to 472 mg more cholesterol than 100 grams of chicken eggs.
One tiny quail egg that typically weighs about 9 grams contains as much as 76 mg of cholesterol, whereas the smallest chicken egg that weighs about 38 grams contains only approximately 141 mg.
Previously, the Dietary Guidelines for Americans restricted cholesterol consumption to only about 300 mg each day.
This means that a single serving of quail eggs, which usually include around 5 to 6 eggs, would easily surpass the 300 mg recommended limit of cholesterol per day.
Contrary to popular belief, recent studies show that dietary cholesterol does not have much effect on your blood’s cholesterol level.
Due to the lack of scientific evidence for a specified limit of daily cholesterol intake, the current federal dietary guidelines no longer give any restriction or recommendation on the amount of cholesterol you should be taking per day.
Nevertheless, if you are still scared to consume too much cholesterol or have any underlying conditions that require you to limit your cholesterol intake, then you can reduce the amount of cholesterol consumption by removing the egg yolks and eat only egg whites.
This is because most of the cholesterol can be found in the yolks.
Though you won’t be eating the whole egg, you don’t have to worry about missing out on the nutrition; you can still get a decent amount of protein and other nutrition from just the egg whites.
Quail Eggs Vs. Chicken Eggs Allergy
Chicken eggs allergy
Some people experience some kind of undesirable reactions after eating chicken eggs, or any other types of eggs for that matter.
In fact, eggs are one of the many foods that commonly cause an allergic reaction.
Getting sick after eating eggs is what is referred to as having an egg allergy.
What is an egg allergy? Egg allergy is an allergic reaction, such as rashes and stomach pain, which develops after you eat an egg. It is a result of your immune system becomes sensitized and overreacts to the protein contained in the egg, either from the egg white or yolk.
If you are allergic to egg and have accidentally eaten one, your body will see the egg’s protein as a foreign substance that invades your body.
So in order to protect you from the protein invaders, your body will send out chemicals that cause allergic reaction symptoms, such as:
- Stomach cramps
- Swollen face
These symptoms usually begin soon after skin contact or consumption, typically within an hour.
Allergic to hen’s eggs are considered typical in children below the age of 5. According to experts, as many as 2% of children have an egg allergy.
Children that are allergic to eggs may experience various reactions ranging from a mild rash to life-threatening anaphylaxis reaction, which could impair their breathing and send their body into shock.
Aside from food containing eggs, children with egg allergy would usually be allergic to other foods, such as peanuts.
Fortunately, egg allergies rarely develop in adulthood.
Studies found out that approximately 70% of children with an egg allergy will overcome this condition when they reach the age of 16.
If you have an egg allergy, you would usually be allergic to eggs from other types of bird.
But there are also some people who are not allergic to hen’s egg but are allergic to duck and goose eggs.
A case study in Madrid, Spain, which was published in the Journal of Allergy and Clinical Immunology back in 2000, reported an unusual case of food allergy following the ingestion of duck and goose eggs in an adult patient that has no record of hen egg allergy.
The study suggested that a patient who has a hen allergy may not produce any allergic reaction to eggs from other birds, such as duck or goose. Likewise, patients with duck and goose eggs allergy may tolerate eggs from a hen.
Quail eggs allergy
Dr. Hemant Sharma, Washington’s Children’s National Medical Center’s Chief of the Division of Allergy and Immunology, explained that people who are allergic to hen eggs might also be allergic to eggs of other birds, which includes quail eggs.
This reactivity, specifically called cross-reactivity, happens due to the similar protein structure of these eggs.
Still, albeit rare, there is a chance that people who are allergic to one type of bird eggs do not develop allergies to other types of bird eggs, as mentioned in the case study above.
However, due to the possibility of cross-reactivity, experts recommend people that react to hens eggs to stay away from other types of bird eggs, including quail, duck, and goose eggs.
There has also been a report about a patient with hens allergy that develops anaphylaxis after eating quail eggs.
Nevertheless, certain people may be allergic to quail eggs without having allergies to chicken eggs.
A study published by the Allergologia et Immunopathologia reported that a specific protein found in quail eggs, which is responsible for causing the allergic reaction, did not cross-react with the protein found in chicken eggs.
This means that even if you are not allergic to chicken eggs, there is a possibility that you may be allergic to quail eggs.
The good thing about this allergy-causing protein is that they may degrade upon cooking.
Benefits of Quail Eggs vs. Chicken Eggs
Since chicken eggs and quail eggs contain about the same amount of nutrients, both of them have pretty much the same benefits.
Here are some of the benefits of chicken eggs and quail eggs, backed by science.
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Eggs are amongst the most nutritious food on the planet
Eggs, including quail and chicken eggs, are rich in various types of nutrients.
They are highly nutritious that some mention them as “superfood” or “nature’s multivitamin”.
Chicken eggs and quail eggs are packed with antioxidants, minerals, amino acids and proteins, good fats, as well as vitamins such as vitamins A, D, E, K, B2, B5, and B12.
They also contain a small number of various types of essential nutrients such as calcium, iron, potassium, selenium, folate, manganese, and zinc.
As part of a healthy diet, the American Heart Association recommends eating one egg every day, which usually involves a large egg around 50 g.
An ordinary large egg typically equals a standard quail eggs serving.
While a large egg with an equivalent number of quail eggs may share similar weight, their nutritional values, however, are not the same.
Improve cholesterol level
One of the warnings that you may be familiar with when dealing with eggs is how you should beware of their cholesterol content.
One large egg has about 186 mg of cholesterol, which is a little bit more than most foods.
Surprisingly, the Journal of Clinical Lipidology suggests that cholesterol taken from dietary sources does not have much impact on the blood’s cholesterol level.
The one actually responsible for making the cholesterol in your body each day is your liver. And the amount of cholesterol generated will depend on how much cholesterol you eat in a day.
As your cholesterol consumption increases, the number of cholesterol your liver will make will decrease. On the other hand, if you have an insufficient amount of cholesterol intake, then your liver will make more of it to balance the level.
This simply means that the more you eat food high in cholesterol, the less your liver will produce it, and vice versa.
A study by the American Journal of Cardiology found out that every 10mg/dL increase in HDL reduces up to 14% mortality rate before 85 years old. This means that people that have a high level of HDL in their bodies tend to live a longer life of up to 85 years old.
Another study by the Journal of Internal Medicine reported that eating two eggs daily for about six weeks increases the good cholesterol level by up to 10%.
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Reduce the risk of heart disease
Eating eggs can help reduce the risk of getting heart disease, which, according to the Centers for Disease Control and Prevention, is the leading cause of death in the US.
Research by the New England Journal of Medicine associates people having a high level of LDL with an increased risk of cardiovascular disease.
But the interesting thing about LDL that you probably didn’t know is that LDL can actually be categorized into two subtypes based on the sizes of its particles:
- Small, dense LDL particles
- Large LDL particles
Studies published by Current Opinion in Lipidology and JAMA suggested that people with primarily small, dense types of LDL particles are linked to a higher risk of coronary artery disease compared to people that have mainly the large variety of LDL particles.
Interestingly, eggs tend to transform the bad cholesterol (LDL) to a large subtype that is not linked to a higher risk of a heart condition.
Several types of research have also studied how egg consumption impacts the risk of heart disease and discover no connection between them.
Instead, eggs have been associated with health advantages.
One research, for instance, found out that daily whole egg consumption decreases insulin resistance, increases HDL, as well as raises the LDL’s size in people that have metabolic syndrome.
Nevertheless, some studies do suggest that there is an increased risk of heart disease in diabetic people. However, this warrants further study.
Packed with high-quality protein and perfect essential amino acid profile for growth stimulation
High-quality proteins and essential amino acids are essential building blocks that help create all kinds of tissues and molecules in the body.
Hence, including enough proteins and essential amino acids that your body cannot produce in your diet each day is vital.
Coincidentally, you can get excellent protein and essential amino acids from eggs.
An average quail eggs give you about 1.17 grams of protein, whereas you can get over 6 grams of protein easily from a large chicken egg.
Protect and improve vision
Eggs contain two powerful antioxidants that are beneficial to your eyes, namely, lutein and zeaxanthin.
These antioxidants can be found in the egg yolk and tend to gather around the retina to protect the eyes against harmful sunlight.
Investigative Ophthalmology and Visual Science discovered that lutein and zeaxanthin reduce the risk of age-related maculopathy (ARM) and cataracts, which are the primary causes of visual impairment and blindness amongst the elderly.
A study published by the American Journal of Clinical Nutrition found out that both lutein and zeaxanthin levels in the blood significantly increase after the consumption of egg yolks.
Moreover, eggs are also rich in vitamin A, which is widely known for its beneficial effects on eye health.
The Egg Nutrition Center stated that eggs contain the retinol form of vitamin A, which can readily be absorbed into the body.
In fact, eggs are one of the top 10 sources of vitamin A for adults in the United States.
Excellent for brain health and memory development
Eggs are rich in choline, a vital nutrient for the brain that most people have not taken sufficiently.
The US Department of Agriculture listed eggs as one of the food sources that are rich in dietary choline.
According to the recent USDA’s Food Data Central, one large egg that weighs around 50 g contains up to 147 mg of total choline.
On the other hand, a quail egg that typically weighs around 9 g contains about 23.7 mg of total choline.
The Institute of Medicine officially acknowledged choline as a crucial nutrient for public health from way back in 1998.
Choline is typically grouped together with B-complex vitamins and is used for a lot of processes that take place within the body.
This critical nutrient is used to produce the neurotransmitter acetylcholine and build cell membranes.
Recent studies have shown that choline intake during the critical periods of fetal development has a long-term beneficial impact on brain function and memory.
On the other hand, low choline consumption is associated with clinical diseases such as liver disease, heart diseases, and, potentially, neurological disorders.
Despite the recommended high choline intake for pregnant and lactating women, a limited study involving Canadian women that was conducted by the British Journal of Nutrition found out that only a meager 23% of this population reached the recommended daily choline intake.
Fortunately, choline deficiency symptoms are quite rare.
Helps in weight loss
Eggs are rich in protein, which can make you feel fuller for longer and eventually enables you to control your calorie intake throughout the day.
One large egg can give you about 6.3 g of protein, while a tiny quail egg contains about 1.2 g of protein.
A recent study published by the American Journal of Clinical Nutrition found that consuming a diet with slightly elevated protein is an effective weight-loss strategy due to their possible beneficial results that have to do with protein ingestion.
Apparently, high-protein diets increase satiety and thermogenesis, as well as helps in the retention of lean muscle mass or fat-free mass.
Eggs also score considerably high on the satiety index, which measures the potentiality of food in making you feel full.
After 8 weeks of research, the research team discovered that incorporating eggs in a weight management strategy can indeed provide a nutritious supplementation that boosts weight loss.
Another study published by the Journal of the American College of Nutrition reported that breakfast with eggs instead of bagels increases the feeling of fullness while reducing cravings and subsequent calorie intake for the next 36 hours.
Benefits of Quail Eggs
Recent research in Bangkok, Thailand, which was published by the International Journal of Scientific and Research Publications, studied the many nutrient benefits of quail eggs (Coturnix Coturnix Japonica).
Some of the proven beneficial content of quail eggs include:
- A good source of protein
- Rich in vitamin E
- Low in saturated fat
- Contain minerals, such as zinc, nitrogen, and iron.
Eating quail eggs regularly helps fight against various diseases.
Some of the health benefits of quail eggs, as mentioned in the study include:
- Act as a natural combatant against digestive tract diseases, including stomach ulcers
- Boost immune system
- Enhance memory health and increase brain activity
- Stabilize the nervous system
- Improves anemia by increasing the hemoglobin level in the body while eliminating heavy metals and toxins
The Chinese use quail eggs as a treatment for TB, asthma, and diabetes.
Moreover, quail eggs help to remove kidney, gallbladder, or liver stones.
The researchers also encourage to educate and convey the importance of quail eggs’ as great nutritional food to people.
They also see the potential of quail eggs as an excellent nutritional food for developing countries that may also resolve the world’s food problem.
Lalwani, who wrote a paper on “Quail Eggs Nutrition” in 2011, stated that quail eggs have a much higher nutritional value compared to other types of eggs and contain abundant amounts of minerals, vitamins, and antioxidants.
Final Thoughts: Which type of egg is healthier?
While quail eggs certainly have a slightly higher amount of certain nutrients, such as proteins, minerals, and vitamins, they are barely significantly nutritious than chicken eggs.
In fact, the nutritional value of both quail eggs and chicken eggs are almost the same.
So, in the end, quail eggs would only serve as an excellent alternative to chicken eggs.
If you want to get the maximum benefits of healthy nutrition, then you should include both types of eggs into your diet without leaving either one behind.
The only thing that you may need to watch out for is the cholesterol levels of quail eggs.
While quail eggs are generally healthy, they have an abundant amount of cholesterol compared to chicken eggs.
Quail eggs might not be the ideal choice for people that are trying to reduce their cholesterol levels.
Also, people that are diagnosed with medical conditions involving elevated cholesterol need to eat them in a moderate amount.
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One quail egg is equivalent to how many chicken eggs? One large egg that typically weighs around 50 g is equivalent to about 5 quail eggs, which weighs around 9 g each. While one chicken egg with its equivalent number of quail eggs may share the same weight, they have different nutritional values.
How many quail eggs can you eat per day? People who are eating quail eggs as an alternative to chicken egg can eat at least 3 eggs. However, people who want to reduce their cholesterol level should watch out for the number of quail eggs intake since they are high in cholesterol.