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Quail Eggs, Your 2023 Shopping List Topper!

First off, have you seen how delicate and unique quail eggs are?

Yes, chicken eggs are great, but why not inspire your dinner guests or excite your toddler to kid-sized colorful eggs? Quail eggs create a unique plating experience and even can help with your New Year health goals! Quail eggs' health benefits will be at the top of your 2023 shopping list!


When comparing chicken eggs to quail eggs, quail eggs offer more healthy fat and protein, double the iron and riboflavin (B2), and has 1/3 more vitamin B12 than a chicken egg. The best part is that these nutrient-dense eggs only contain, on average, 15 calories. Because of the high protein content, you will feel more satisfied with less! What better way to reach our New Year's goals than feeling full and fueled with the added health benefits?

So what is in one quail egg?

  • Calories: 14

  • Protein: 1 gram

  • Fat: 1 gram

  • Carbs: 0 grams

  • Fiber: 0 grams

  • Choline: 4% of the Daily Value (DV)

  • Riboflavin: 6% of the DV

  • Folate: 2% of the DV

  • Pantothenic acid: 3% of the DV

  • Vitamin A: 2% of the DV

  • Vitamin B12: 6% of the DV

  • Iron: 2% of the DV

  • Phosphorus: 2% of the DV

  • Selenium: 5% of the DV

Iron Supplement

Did you know that iron deficiency is the most common deficiency worldwide?

In the United States alone, 17% of women and 10% of children have some form of iron deficiency. Quail eggs are a great way to add iron to our diet! The average quail egg contains 20% of your daily iron needs!

To name a few other benefits, here is a list!

• Selenium: 5% DV, helps ensure healthy thyroid function

• Riboflavin: 6% DV, Important for red cell production and fights free radicals

• Vitamin B12: 6% DV, Helps maintain cell metabolism

• May help treat seasonal allergies!

• Full of antioxidants!


The health benefits are great, but do they taste like regular eggs?

From my personal experience and the input of my family, cooking with quail eggs does not taste any different than a chicken egg. However, when eating alone, the quail egg yolk to white ratio is higher, so you experience a creamier flavor. I am not an egg person (I know hard to believe as a chicken farmer), but if I were given a choice, I would always choose quail eggs over chicken eggs.


Some quail eggs are not heat treated to kill harmful bacteria that may reside on the shell. Because of this, pregnant women or individuals with a compromised immune system should ensure that the egg(s) are thoroughly cooked before eating them.

If you are allergic to chicken eggs, you may also be allergic to quail eggs. Make sure you speak to your medical provider if you are allergic to chicken eggs to see if quail eggs will work for you.

Looking to raise your own?

3F Farms offers hatching eggs, day-old chicks, and adults! We are part of the National Poultry Improvement Plan (NPIP) and Avian Influenza clean, allowing us to ship throughout the US. We also offer quail raising classes. All information can be found on the website.

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