A single quail egg serves up:
- 14 calories
- 1 gram protein
- 1 gram fat
- 6% of your recommended daily value (DV) of riboflavin
- 6% DV of vitamin B12
- 5% DV of selenium
- 4% DV of choline
- 3% DV of pantothenic acid
- 2% DV of folate
- 2% DV of vitamin A
- 2% DV of iron
- 2% DV of phosphorus
Wondering what all these quail-icious nutrients do?
- Vitamin B12 plays a critical role in blood cell formation and health.
- Selenium boosts thyroid function, protects your cells from free radical-related damage, and helps you turn noms (like eggs!) into energy.
- Riboflavin, aka vitamin B2, also helps convert food into fuel.
- Iron supports everything from collagen production to healthy blood and balanced hormones. Not getting enough iron can lead to extreme fatigue, headaches, brittle nails, and even weird cravings.
- Choline boosts metabolism and brainpower.
Think about it: In just 14 calories, you’re getting an egg-cellent source of daily vitamins and minerals. So Good For You!