Quail eggs: properties, benefits and nutritional value
Smaller than chicken eggs and a yolk darker, quail eggs are a real delicacy that is distinguished by its high protein content and almost non-existent carbohydrate content. In fact, their energy content is higher than that of chicken eggs, despite their small size.
Quail eggs are very widespread in culinary art, and their preparation is similar to that of chicken eggs: they can be fried, boiled, boiled, etc. Also, although their presence in the markets is common throughout the year, eggs are laid between May and the end of July.
Nutritional value (per 100g):
- Calories: 155 calories
- Carbs: 0.41 grams
- Fat: 11.2 g
- Protein: 13.05 grams
- Cholesterol: 844 mg
- Calcium: 64 mg
- Phosphorous: 226 mg
- Potassium: 132 mg
It also contains vitamins A and B complex.
Features and benefits
Rich in proteins of high biological value. They are essential for body maintenance and muscle and brain development.
In addition, they generally cause less allergy than chicken eggs. However, they contain a certain amount of fat and cholesterol, which means that they should be eaten as part of a healthy, balanced diet, but should not be abused.
On the other hand, its calcium and phosphorous content is essential for maintaining healthy bones and teeth.
Quail eggs also provide the vitamins necessary 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 promotes the maintenance of the nervous system and helps the formation of red blood cells.
They have more protein
Quail eggs have a higher protein content compared to chicken eggs. That’s 13.1 grams versus 12.5 grams per 100 grams.
They have more folic acid
This component is involved in the formation of maternal tissues during pregnancy and in the development of the fetus. Notably, it contains 66 mcg compared to 50 mcg in chicken eggs.
They have more iron
Quail eggs contain twice as much iron as chicken eggs. This mineral helps in the formation of red blood cells.
Quail eggs are very nutritious and healthy foods. Although it is smaller than chicken, it tastes similar and when compared nutritionally it is slightly higher in calories and rich in nutrients such as calcium, phosphorous, zinc and iron.
Helps prevent anemia
These eggs increase muscle mass because they are a good source of protein and promote muscle hypertrophy. It maintains visual health because it is rich in vitamin A, in addition, it helps in improving memory and learning. They prevent the onset of diseases such as Alzheimer’s disease or dementia.
Helps improve memory and learning
Because quail eggs are rich in choline and selenium, essential nutrients that interfere with 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 the elderly.
It strengthens the immune system
Quail eggs strengthen the immune system because they are rich in antioxidants and selenium, which helps strengthen the body’s defenses
Strengthens bones and teeth
Because it is rich in vitamin D, which favors the absorption of calcium in the intestine, as well as phosphorous.
Contraindications to the consumption of quail eggs
It is not recommended to use quail eggs for people with liver disease or people who are allergic to protein, because it is easy for them to develop symptoms of poisoning.
We must know that any excess like other foods is harmful. In the case of quail eggs, eating a lot of eggs translates to 5 eggs a day and can lead to problems such as increased cholesterol and cardiovascular disease. Ideally, you should not consume more than 3 times a day.
You have to keep in mind that these eggs have higher 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 begins to boil, add quail eggs one at a time and very gently.
- Cover the pot and cook for 3 to 5 minutes.
How do you peel them?
To make it easier to peel quail eggs, after boiling them, immerse them in cold water and leave for a few minutes. After the time has passed, take them out and put them on a board, make circular motions with your hand with a little pressure, and when the skin cracks, remove it.
Another way is to put it in a glass bowl of cold water until covered and covered and shake vigorously. Take out the eggs and peel them.