Whole eggs build more muscle than whites alone. The yolk matters (van Vliet et al., Am J Clin Nutr 2017). Per 100 g: 158 kcal, 13.1 g protein, 11.1 g fat. This applies across all egg types — not just chicken.
How should I track Quail egg, whole (raw)?
Quail egg, whole 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, whole, 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.