Egg vs Quail Egg

Per 100 g, Egg has 154 kcal and 12.6 g protein, while Quail Egg has 150 kcal and 13 g protein.

Egg

154
kcal per 100 g
12.6 g protein

Quail Egg

150
kcal per 100 g
13 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Egg Quail Egg Difference
Calories Fewer calories for the same weight 154 kcal 150 kcal about the same
Protein More protein helps with fullness and muscle 12.6 g 13 g about the same
Carbs Lower carbs suits low-carb and diabetic diets 1.2 g 0 g better 100%
Fat Lower fat means lower calorie density 10.6 g better 12 g 12%
Fiber More fibre improves fullness and digestion 0 g 0 g about the same
Sugar Less sugar means a gentler blood-sugar response 1.2 g 0 g better 100%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Too close to call

Egg and Quail Egg land within a few percent of each other on calories (154 vs 150 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: they are close on both.

Which is better for muscle gain?

Quail Egg

Both carry a similar amount of protein (12.6 g and 13 g per 100 g), so Quail Egg takes it on the calorie cost — 8.7 g of protein per 100 kcal against 8.2 g. You get the same protein for less of your daily budget.

Egg vs Quail Egg — common questions

Egg has more calories — about 154 kcal per 100 g compared with 150 kcal for Quail Egg.

They are close. Egg has 12.6 g and Quail Egg has 13 g of protein per 100 g.

Egg and Quail Egg land within a few percent of each other on calories (154 vs 150 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: they are close on both.

Both carry a similar amount of protein (12.6 g and 13 g per 100 g), so Quail Egg takes it on the calorie cost — 8.7 g of protein per 100 kcal against 8.2 g. You get the same protein for less of your daily budget.

Yes. Combining them gives roughly 304 kcal and 25.6 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

Neither is clearly healthier — the two are close on calories, and the better choice depends on what else you are eating that day. Per 100 g, Egg has 154 kcal and 12.6 g protein, while Quail Egg has 150 kcal and 13 g protein.
Full Egg nutrition & serving sizes
Full Quail Egg nutrition & serving sizes

Other comparisons

Egg vs Chana Masala Egg vs Tandoori Chicken Egg vs Fish Curry

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.