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Quail egg for Muscle Gain
13g protein per 100g · Complete
Fits in moderation
Building muscle takes a consistent protein surplus alongside hard training. Aim for 1.6–2.2g per kg of bodyweight, spread across 3–5 meals.
The numbers
Per 100g
13g
158 kcal
Daily target (70kg)
~126g
protein per day
Per 1 egg
1g
14 kcal per serving
Servings/day to hit target
126×
~1764 kcal from this food
Why it works for muscle gain
For muscle gain, look for high grams per 100g, complete amino acid profile, and fast or moderate digestion. Quail egg isn't a top pick — tiny — about 1g protein each.
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