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What are Quail Eggs?

Quail eggs are the eggs laid by various species of quail, which are in the order Galliformes.  Quail are mid-sized birds found through Europe, North Africa, the southern United States, parts of Asia and sub-Saharan Africa. Quail eggs are notably smaller than duck and chicken eggs, and are widely consumed and sold as novelty foods around the world. They are popular in Japanese bento boxes, and are typically eaten 3-5 at a time, due to their small size. Aside from being considered “cute” in many cultures, they are also packed with nutrients that make them a delicious and healthy option to add to your daily or weekly diet.

In the Yoruba-speaking parts of Nigeria, quail eggs are commonly known as eyin aro or eyin aparo. They are usually raised as backyard farm animals in Nigeria and are sold in food markets or by hawkers on the road. In recent times, quail eggs have received more and more attention in Nigeria as it’s rumored benefits continue to abound. These benefits are not spoken of  in Nigeria alone but also in the western world where the sale of quail eggs have risen (due to these) and have even become more expensive than chicken eggs. Though there have been arguments for and against if quail eggs are really that beneficial or are just over-hyped, we cannot ignore the positive beneficial findings of various peer-reviewed studies on quail eggs  over the years.

It is important to note that they have a higher yolk-to-white ratio than normal chicken eggs, which can make them potentially dangerous for people with elevated cholesterol, but generally, quail eggs are considered very healthy.

That being said, let’s take a closer look at some of the health benefits of quail eggs

They improve vision

There is an impressively high level of vitamin A found in quail eggs, which means that it helps to protect our vision and eye health. The antioxidant activity of vitamin A can help to reduce macular degeneration and prevent the development of cataracts, helping you see better for longer!

They provide cholesterol balance

There is a good amount of beneficial fatty acids found in quail eggs that many people enjoy due to their heart-boosting effects. HDL cholesterol is the “good” form of cholesterol that our body needs to offset the negative effects of LDL cholesterol, and HDL makes up more than 60% of the fat in quail eggs. However, for people with pre-existing cholesterol problems, adding large quantities of these eggs to your diet might not be the best choice, as there is roughly 1.6 grams of saturated fat in each serving.

They stimulate growth

Just like with regular chicken eggs, quail eggs provide a solid boost of protein to the diet, which we need for countless processes in our body. Proteins are broken down into their constituent components and reformed for new cells, tissue, muscle, bone, and blood vessels. The protein punch of these eggs can ensure healthy and normal growth/repair.

They reduce blood pressure 

There are many essential minerals found in quail eggs, and potassium happens to be one of them. Although the cardio-protective effects of quail eggs are still under heavy research, the presence of potassium means blood pressure-reducing abilities, as this mineral acts as a vasodilator, relieving strain and stress on the arteries and blood vessels. There is also FAR more potassium in quail eggs than in normal chicken eggs.

They detoxify and cleanse the body

Detoxifying the body is important, particularly in a world filled with toxins, pollutants, and heavy metals. Studies have shown that adding these eggs to your diet can help eliminate toxins from the blood stream, as help to reduce the size of bladder stones and kidney stones.

They prevent chronic diseases 

Antioxidants are crucial components of human health, as we are constantly battling free radicals that cause chronic disease and cancer. Quail eggs possess significant levels of vitamin C and vitamin A, which can help to neutralize those free radicals and protect your overall health.

They soothe allergies

Quail eggs are naturally high in ovomucoid protein, which acts in the body as a natural anti-allergenic. Therefore, if you are suffering from congestion, inflammation, or other symptoms of allergic reactions, quail eggs could help in getting your body back to normal.

They increase metabolism

The range of B-family vitamins that are found in quail eggs result in boosted metabolic activity throughout the body, including hormonal and enzymatic function. By ensuring smooth bodily processes and organ functions, quail eggs can be far more than a delicious treat!

They raise energy levels: The long list of minerals and micronutrients found in these tiny eggs, as well as the protein boost of nearly 6 grams per serving, makes these eggs particularly good for an early morning surge of energy and mood. A high-protein, nutrient-dense breakfast is highly recommended for those who often feel dependent on caffeine or other stimulants to regulate their energy levels.


As mentioned earlier, there is a moderate amount of saturated fat in these eggs, so any consumption should be made in moderation, and any major alterations to your diet should be approved by a trained medical professional. Aside from that, feel free to crack open a quail egg and enjoy in any way you can!



Adapted from Organic Facts



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