Quail Egg

Why quail egg is rated low

Quail eggs are low FODMAP. Like hen's eggs, they are protein and fat with no meaningful carbohydrate, so there is nothing in the egg itself to raise the rating. The rating is estimated from what quail eggs are made of rather than from a measured serving, and the portion guide reads "Any typical portion": LOW. Because quail eggs so often turn up as canapés, pickled snacks or salad garnishes, the thing to watch is the brine, the coating and the cracker underneath rather than the egg.

What changes your risk

• Pickled and jarred eggs Pickled quail eggs are often packed in a brine with garlic, onion or shallot. The FODMAPs from those aromatics leach into the liquid and soak into the eggs, so a jarred egg is not rated like a freshly boiled one.
• Scotch quail eggs Wrapping the egg in sausage meat and wheat breadcrumbs brings wheat and usually onion along. The coating sets the rating, not the egg inside.
• Canapés and toppings Quail eggs on wheat crackers or blinis with cream cheese stack several high FODMAP components onto one bite. Choose gluten free crackers and a hard cheese or plain mayonnaise.
• The rest of the salad In a niçoise-style plate the egg is low, but red onion and a garlicky dressing can push the whole bowl up. Dress it with garlic-infused oil and lemon juice instead.
• Cooking method Boiling, poaching and frying do not change the egg's FODMAP content. What matters is what goes into the pan with it.

What else works

Hen's eggs and duck eggs sit in the same place for the same reason, so any recipe calling for quail eggs can swap to a hen's egg without changing the rating. The lookalikes that are not reliably low are the prepared versions: pickled quail eggs in garlic or onion brine, Scotch eggs, and eggs served in a sauce built on onion. If you want the bite-sized, salty snack that pickled quail eggs give, freshly boiled quail eggs with salt, chives and a dab of mayonnaise get close.

How to keep it low

Buy fresh quail eggs in cartons and check the date, and keep them in the fridge like hen's eggs. They are fiddly to peel, so cool them in cold water straight after cooking and peel from the wider end where the air pocket sits. Toss halved boiled quail eggs through a salad of baby spinach, potato, green beans and cucumber, pop them onto gluten free toast with chives, or fry them in garlic-infused oil to top rice bowls. If you buy jarred or canned quail eggs, read the ingredients on the brine and skip any that list garlic, onion or shallot.

Common questions

are quail eggs low fodmap

Yes. Quail eggs are rated low FODMAP, estimated from what they are made of, and "Any typical portion" reads LOW.

are pickled quail eggs low fodmap

Not reliably. Many pickling brines contain garlic, onion or shallot, which leach into the liquid and the eggs, so check the label before buying.

are quail eggs better than chicken eggs for ibs

From a FODMAP point of view they are the same: both are protein and fat and both are low. Choose whichever you prefer to cook with.

can i eat quail eggs on the elimination phase

Fresh quail eggs fit the elimination phase. Watch the brine, coating, crackers or dressing they come with.