{"data":{"name":"Egg, quail","slug":"egg-quail","scientific_name":"N\/A","alternate_names":["Itlog","pugo"],"category":{"name":"Dairy Products","slug":"dairy-products"},"description":"Egg (quail egg). It\u2019s a small, protein-rich egg usually eaten boiled, fried, or used in quick dishes.","common_uses_philippines":["Tokwa\u2019t baboy","itlog na maalat","adobo (with egg)","pinakbet with egg","menudo (with egg)","egg salad sandwich"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":85},"nutrition_per_100g":{"calories_kcal":153,"protein_g":11.8,"fat_g":10.6,"saturated_fat_g":3.4,"carbohydrates_g":2.7,"fiber_g":0,"sugars_g":0.4,"sodium_mg":143,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":90,"calcium_mg":80,"cholesterol_mg":807,"iron_mg":2.1,"monounsaturated_fat_g":4.13,"phosphorus_mg":223,"polyunsaturated_fat_g":1.27,"retinol_activity_equivalent_ug":323,"total_ash_g":1,"unsaturated_fat_g":5.4,"vitamin_a_ug":315,"vitamin_b1_mg":0.15,"vitamin_b2_mg":0.34,"vitamin_b3_mg":0.1,"vitamin_c_mg":0,"water_g":73.9},"serving_suggestions":[{"label":"1 piece","weight_g":7.85,"volume_ml":null}],"health_notes":{"summary":"Quail eggs help support muscle and satiety because they\u2019re rich in protein. They also provide healthy fats, but they contain saturated fat and high cholesterol, so it\u2019s best to keep portions reasonable\u2014especially if you have high cholesterol or heart risk. They\u2019re low in carbs and fiber, so pair them with fiber-rich foods (vegetables, fruits, or whole grains) for better fullness and steadier energy. Sodium is relatively low, but cooking methods (like salty sauces or heavy seasoning) can increase it.","healthier_tips":["For a daily pattern of 3 meals + 1\u20132 snacks, use quail eggs as a snack or add-on: try 2\u20134 pieces per serving depending on your overall meal size.","Choose cooking methods like boiled, steamed, or lightly pan-fried using less oil.","Pair with vegetables (e.g., tomatoes, greens, or mixed veggies) and a carb source like brown rice, kamote, or whole-grain bread if it\u2019s part of a meal.","If you\u2019re watching cholesterol, balance egg intake across the week rather than having eggs every day.","Limit salty add-ons (soy sauce-heavy dips, processed toppings) to keep sodium in check."]},"data_quality":{"source":"DOST-FNRI Philippine Food Composition Tables","source_code":"ph_fct","daily_values_reference":"RENI 2002","notes":["Values are estimates per 100g edible portion.","Actual nutrients may vary by preparation and variety."]},"links":{"self":"https:\/\/api.juanutrisyon.info\/api\/foods\/egg-quail?agent=true"}}}