1 serving (150 grams) contains 300 calories, 12.0 grams of protein, 20.0 grams of fat, and 20.0 grams of carbohydrates.
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Nutrition Information
Calories |
473.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.5 g | 40% | |
| Saturated Fat | 12.6 g | 63% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 236.6 mg | 78% | |
| Sodium | 709.8 mg | 30% | |
| Total Carbohydrates | 31.5 g | 11% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 3.2 g | ||
| protein | 18.9 g | 37% | |
| Vitamin D | 157.7 mcg | 788% | |
| Calcium | 236.6 mg | 18% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 394.3 mg | 8% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Kale quiche
Kale quiche is a savory pie combining the nutrient-dense leafy green kale with eggs, cream, and a pastry crust. Originating in French cuisine, quiche has become a globally popular dish adaptable to various ingredients. Kale, a cruciferous vegetable, is rich in vitamins A, C, and K, as well as fiber and antioxidants, making it an excellent ingredient for enhancing the nutritional value of this dish. A standard slice of kale quiche typically provides a balance of protein, fats, and carbohydrates, along with micronutrients like calcium, iron, and folate, depending on the recipe. This dish varies in calorie content based on crust type and added ingredients but is generally nutrient-packed.
Health Benefits
- Promotes bone health due to vitamin K content in kale, which supports calcium binding in bones.
- Boosts immunity and skin health from kale’s high vitamin C levels, a potent antioxidant.
- Supports eye health with beta-carotene (converted to vitamin A) found in kale, essential for vision.
- Provides protein from eggs, which are rich in amino acids essential for muscle repair and growth.
- Supports heart health with kale’s fiber content that helps regulate cholesterol levels.
Dietary Considerations
Selection and Storage
Store cooked kale quiche in an airtight container in the refrigerator for up to 3-4 days. Reheat thoroughly before serving.
Common Questions About Kale quiche Nutrition
Is kale quiche high in protein?
The protein content of kale quiche can vary depending on the ingredients, but typically it provides around 8-12 grams of protein per serving (one slice, approximately 140-200 grams). Protein mostly comes from eggs and any added cheese or milk. Using Greek yogurt or additional egg whites can boost the protein content.
Can I eat kale quiche on a keto diet?
Kale quiche can be compatible with a keto diet if it’s made with a low-carb crust or is crustless. Standard kale quiche with a traditional crust contains 20-30 grams of carbs per serving, so modifying ingredients such as using almond flour for the crust can make it keto-friendly.
What are the health benefits of eating kale quiche?
Kale quiche is a good source of vitamins A, C, and K thanks to the kale, and it also contains minerals like calcium and potassium. Eggs contribute choline for brain health, while its moderate protein and fat content can help with satiety. However, quiches with heavy cream or excess cheese can be high in saturated fat, so portion control is advised.
How much kale quiche should I eat in a meal?
A standard serving of kale quiche is one slice, usually 140-200 grams. This portion provides roughly 250-400 calories depending on the recipe. Pair it with a side salad or additional vegetables to create a balanced meal without overindulging in calories.
How does kale quiche compare to spinach quiche?
Kale quiche and spinach quiche have similar nutrient profiles, but kale offers slightly more fiber and vitamin K, while spinach tends to provide more folate. Both are nutrient-dense, and the choice often comes down to flavor preference. Kale has a earthier taste and firmer texture compared to spinach, which is milder and more tender.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
