Nutrition

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!