Dairy Products
Egg, quail
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 85% |
| Calories | 153kcal / 2530kcal (6%) |
Macronutrients
Protein | 11.8 g/ 71g (16%) | ||||||
Total Fat | 10.6 g/ 42g (25%) | ||||||
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Total Carbs | 2.7 g/ 348g (0.78%) | ||||||
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Vitamins
Vit A | 15.75 mcg RAE/ 700mcg RAE (2%) |
Vit B1 | 0.15 mg/ 1mg (12%) |
Vit B2 | 0.34 mg/ 1mg (26%) source |
Vit B3 | 0.1 mg NE/ 16mg NE (0.63%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 80 mg/ 750mg (10%) |
Phosphorus | 223 mg/ 700mg (31%) high |
Iron | 2.1 mg/ 12mg (17%) |
Sodium | 143 mg/ 1500mg (9%) |
Allergen Info
Eggs
What is this food?
Egg (quail egg). It’s a small, protein-rich egg usually eaten boiled, fried, or used in quick dishes.
Why it matters to health
Quail eggs help support muscle and satiety because they’re rich in protein. They also provide healthy fats, but they contain saturated fat and high cholesterol, so it’s best to keep portions reasonable—especially if you have high cholesterol or heart risk. They’re low in carbs and fiber, so pair them with fiber-rich foods (vegetables, fruits, or whole grains) for better fullness and steadier energy. Sodium is relatively low, but cooking methods (like salty sauces or heavy seasoning) can increase it.
Healthier tips
- For a daily pattern of 3 meals + 1–2 snacks, use quail eggs as a snack or add-on: try 2–4 pieces per serving depending on your overall meal size.
- Choose cooking methods like boiled, steamed, or lightly pan-fried using less oil.
- Pair with vegetables (e.g., tomatoes, greens, or mixed veggies) and a carb source like brown rice, kamote, or whole-grain bread if it’s part of a meal.
- If you’re watching cholesterol, balance egg intake across the week rather than having eggs every day.
- Limit salty add-ons (soy sauce-heavy dips, processed toppings) to keep sodium in check.
Common Filipino dishes
Tokwa’t baboy, itlog na maalat, adobo (with egg), pinakbet with egg, menudo (with egg), egg salad sandwich
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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