One egg per day shows no CVD risk. RR 0.98 in a pooled analysis (Drouin-Chartier et al., BMJ 2020). Per 100 g: 158 kcal, 13 g protein, 11.1 g fat. Weigh individual eggs — they vary widely by species.
How should I track Quail egg, cooked?
Quail egg, cooked is high in iron. Eggs are simple to track, but size matters more than you think. A "large" egg can range from 45 to 70 g without the shell, which means calorie content varies by up to 50%. Research shows portion estimation errors reach 50–200% for protein-dense foods (Almiron-Roig et al., Appetite 2013). For accurate tracking of Quail egg, cooked, crack and weigh on a kitchen scale — it takes two seconds. Cooking method matters too: a boiled egg is roughly 70 calories, while fried in 5 g oil it jumps to about 110. Log cooking fat separately.