Dairy Products
Egg, quail, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 88% |
| Calories | 150kcal / 2530kcal (5%) |
Macronutrients
Protein | 11.8 g/ 71g (16%) | ||||||
Total Fat | 10.4 g/ 42g (24%) | ||||||
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Total Carbs | 2.2 g/ 348g (0.63%) | ||||||
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Vitamins
Vit A | 16.25 mcg RAE/ 700mcg RAE (2%) |
Vit B1 | 0.15 mg/ 1mg (12%) |
Vit B2 | 0.59 mg/ 1mg (45%) high |
Vit B3 | 0.1 mg NE/ 16mg NE (0.63%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 93 mg/ 750mg (12%) |
Phosphorus | 214 mg/ 700mg (30%) source |
Iron | 2.2 mg/ 12mg (18%) |
Sodium | 105 mg/ 1500mg (7%) low |
Allergen Info
Eggs
What is this food?
Boiled egg or quail egg (egg, quail, boiled). It’s a protein-rich food that’s usually eaten as a snack or part of a meal.
Why it matters to health
Eggs and quail eggs provide protein to help keep you full and support muscle maintenance. They also contain healthy fats, but they have saturated fat and high cholesterol (cholesterol is high per 100g), so it’s best to enjoy them in the right portion. They’re low in carbs and fiber, so pair them with vegetables, fruits, or whole grains to make your plate more balanced. Sodium is relatively low here, which is good for everyday eating.
Healthier tips
- For a balanced day (3 meals + 1–2 snacks), use boiled eggs/quail eggs as your protein add-on: e.g., 1–2 eggs or 4–6 quail eggs per serving depending on your needs.
- Pair with non-starchy vegetables (like tomatoes, cucumber, kangkong) and a carb source if it’s a meal (like rice in a controlled portion, or whole grains).
- If you’re watching cholesterol or saturated fat, avoid combining with very fatty sides (like lots of bacon/processed meats) and keep the frequency reasonable.
- Choose boiled over fried, and season lightly to keep sodium in check.
Common Filipino dishes
Hard-boiled eggs, balut, itlog na maalat, tokwa’t baboy with egg, egg drop soup
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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