Quail Eggs: Tiny, Mighty, and Surprisingly Powerful Against Allergies

Written By Joseph Kennard

At Flag Rock Quail & Egg Co., we believe in the big power of small things. That’s why our quail eggs—delivered locally and raised with care—are more than just a novelty. These speckled little gems are nutrient-dense, flavor-packed, and even show promising benefits in allergy relief.

Packed With Nutrients

Though only one-third the size of a chicken egg, quail eggs hold their own when it comes to nutrition. One egg contains just 14 calories, but it’s rich in essential nutrients like:

Vitamin B12

Riboflavin (B2)

Iron

Selenium

Choline

These vitamins and minerals support your metabolism, energy levels, red blood cell formation, and even brain function. Compared gram-for-gram with chicken eggs, quail eggs boast more protein, iron, and B12—making them a solid choice for those seeking dense nutrition in smaller servings.

Can Quail Eggs Help With Allergies? Research Says Yes.

Emerging science suggests quail eggs may do more than just nourish—they might help you breathe easier during allergy season.

  • A 2019 clinical trial involving 77 adults with allergic rhinitis found that a supplement made from quail eggs and zinc significantly improved symptoms like sneezing and nasal congestion—often within just 30 minutes of consumption. (PubMed)

  • A randomized controlled trial published by The Journal of Laryngology & Otology demonstrated that adding quail egg homogenate and zinc to a standard allergy treatment (mometasone nasal spray) yielded better symptom control than the spray alone. (Cambridge Core)

  • A 2025 systematic review of five clinical studies concluded that quail egg-based supplements helped improve a wide range of symptoms—including nasal congestion, sneezing, and itchy eyes—with minimal side effects. (PubMed)

While more large-scale studies are needed, the early findings are encouraging—and they support what many of our customers have already discovered.

What About Safety?

Most quail eggs are unpasteurized, meaning they haven't been heat-treated to kill potential bacteria. Because of this, pregnant individuals and those with weakened immune systems should only eat them if fully cooked. And if you’re allergic to chicken eggs, talk with your healthcare provider before trying quail eggs—cross-reactivity is possible.


How to Enjoy Quail Eggs

Preparing quail eggs is simple. You can:

  • Boil them (3–4 minutes)

  • Use them in salads or bento boxes

  • Try them as elegant toppings for hors d'oeuvres

  • Or just enjoy them as a nutrient-rich snack

Their small size means shorter cook times and a slightly richer yolk-to-white ratio—perfect for anyone who loves the richness of eggs.

At Flag Rock Quail & Egg Co., we’re proud to bring Farmington families a product that’s flavorful, nutrient-dense, and backed by science.

Small birds, big flavor, zero nonsense.

If you’d like to inquire about getting some eggs for yourself, please reachout to admin@flagrockquail.com

References & Further Reading

Joseph Kennard
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23 benefits of quail eggs - Google Search
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