KETO VERDICTYES
Quail eggs are excellent for keto—~0.4g net carbs per 100g with a rich fat-and-protein profile and notable micronutrients. Small size makes them perfect for portion-controlled, gourmet add-ons.
Is Quail Egg Keto?
Eggs
Quail eggs are excellent for keto—~0.4g net carbs per 100g with a rich fat-and-protein profile and notable micronutrients. Small size makes them perfect for portion-controlled, gourmet add-ons.
- Net carbs (100g)0.4g
- Protein (100g)13.1g
- Fat (100g)11g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
0.4g
Total Carbs
0.4g
Fiber
0g
Protein
13.1g
Fat
11g
Calories
158
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Nearly zero net carbs (~0.4g/100g) keeps ketosis intact
- Comparable or higher micronutrient density than chicken eggs per gram
- Complete protein and quality fats for satiety and macro balance
- Small size supports precise portion control
- Naturally nutrient-dense whole food
- Excellent source of choline, B vitamins, and minerals
HEALTH BENEFITS
- Iron and B12 support red blood cell production and energy metabolism
- Choline aids liver function, methylation, and brain health
- Selenium and riboflavin contribute to antioxidant defenses
- Complete amino acid profile supports muscle repair
- Fat-soluble vitamins in the yolk aid nutrient absorption
- May be better tolerated by some who react to chicken eggs (individual response varies)
PREPARATION SUGGESTIONS
SOFT-BOILED
Boil 2–3 minutes for a runny yolk; crack gently and finish with sea salt or everything seasoning.
RAW OR PASTEURIZED
If consuming raw, use pasteurized eggs from a trusted source; ideal for sauces or drinks where heat isn’t applied.
FRIED
Quick-fry in butter or ghee 1–2 minutes for a delicate, rich result.
APPETIZER
Serve deviled or halved atop smoked salmon or cucumber rounds for an elegant bite.
SCRAMBLED
Cook gently with butter for ultra-creamy, custardy eggs; finish with chives.
SPECIALTY DISHES
Use in ramen-style bowls, tapas, or Asian dishes as a luxe garnish.