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In fact, the nutrition of quail eggs with vitamin B2 and iron is much higher than that of chicken eggs. The calories and protein content of quail are similar to chicken eggs per serving.
1. Nutrition of quail eggs
An average quail egg (9 grams) contains the following nutrients:
Calories: 14 calories Protein: 1 gram Fat: 1 gram Carbs: 0 grams Fiber: 0 grams Choline: 4% of the value day (DV) Riboflavin: 6% DV Folate : 2% DV Pantothenic acid: 3% DV Vitamin A : 2% DV Vitamin B12 : 6% DV Iron: 2% DV Phosphorus: 2% DV Selenium: 5% of the DV Selenium and riboflavin are important nutrients that help your body break down the food you've eaten and turn it into energy. Selenium also helps ensure healthy thyroid function.
Vitamin B12 and iron promote healthy nervous system function. Plays a major role in the formation of red blood cells preventing anemia.
Choline is important for helping the body to make acetylcholine, which is a neurotransmitter that sends messages from the nervous system to the muscles.
Selen trong trứng cút giúp đảm bảo chức năng tuyến giáp khỏe mạnh.
2. Compare the nutritional content of quail eggs with chicken eggs
Quail eggs are only 1⁄3 the size of chicken eggs. For their size, they contain a lot of nutrients.
The table below compares the amount of selected nutrients in 3.5 ounces (100 grams) of quail and chicken eggs.
| Chất dinh dưỡng | Trứng cút | Trứng gà |
| Calories | 158 | 148 |
| Chất béo | 11 gram | 10 gram |
| Protein | 13 gram | 12 gram |
| Choline | 48% của DV | 61% của DV |
| Riboflavin | 61% của DV | 32% của DV |
| Vitamin B12 | 66% của DV | 43% của DV |
| Sắt | 20% của DV | 9% của DV |
3. Cooking dishes with quail eggs
Quail eggs can be processed into a variety of dishes like chicken eggs. Hard-boiled quail eggs can be stored in the refrigerator for 3-5 days. In Japan, quail eggs are considered an expensive delicacy and are eaten raw along with sushi. Other Asian countries like Korea and Indonesia regularly use quail eggs as a snack or to accompany other dishes.
Trứng chim cút được sử dụng rộng rãi trên thế giới
In South American countries, eggs are used as a topping for foods such as hot dogs and hamburgers. An easy way for you to try is to boil quail eggs. They can be eaten as a snack or chopped into salads.
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Reference source: healthline.com
