Quiche

Breakfast

Item Rating: 60/100

1 serving (150 grams) contains 330 calories, 12.0 grams of protein, 22.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		523.8
% Daily Value*
Total Fat		34.9 g	44%
	Saturated Fat	15.9 g	79%
	Polyunsaturated Fat	0 g
Cholesterol		190.5 mg	63%
Sodium		714.3 mg	31%
Total Carbohydrates		31.7 g	11%
	Dietary Fiber	1.6 g	5%
	Sugars	3.2 g
protein		19.0 g	38%
Vitamin D		63.5 mcg	317%
Calcium		238.1 mg	18%
Iron		2.4 mg	13%
Potassium		238.1 mg	5%

* 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

🍯 Low sugar

🧈 High saturated fat

🍞 Low carbs

Source of Calories

Fat: 314 cal (60.8%)

Protein: 76 cal (14.7%)

Carbs: 126 cal (24.5%)

About Quiche

Quiche is a savory pie originating from French cuisine, traditionally baked with a filling of eggs, cream, and a variety of ingredients such as cheese, vegetables, or meats, encased in a pastry crust. The dish is versatile and enjoys global popularity for brunch, lunch, or dinner. Nutritionally, quiche is calorie-dense (220 calories per serving) and provides macronutrients like protein (8g) and fats (14.67g). It also offers essential minerals including calcium (100mg) and iron (1mg), and is a source of vitamin D (26.67 IU), although it is low in fiber and vitamin C.

Health Benefits

• Protein-rich: With 8g of protein per serving, quiche supports muscle repair and overall metabolic activity.
• Vitamin D content: Contains 26.67 IU, contributing to bone health and immune system support.
• Contains calcium: At 100mg per serving, it helps maintain strong bones and teeth.

Dietary Considerations

Allergens: Contains egg, milk, gluten (if crust contains wheat), cheese (depending on filling)

Suitable for: Vegetarian (if meat-free), gluten-free (if crust is made using gluten-free flour)

Not suitable for: Vegan, low-fat diets, low-cholesterol diets

Selection and Storage

Store quiche in an airtight container in the refrigerator for up to 3 days, or freeze for longer preservation. Reheat thoroughly before consuming to maintain texture and flavor.

Common Questions About Quiche Nutrition

Is quiche high in protein?

Quiche contains a moderate amount of protein, with approximately 8 grams per serving (about 100 grams). This makes it a decent source of protein, particularly due to its egg and cheese content, which are rich in high-quality proteins.

Can I eat quiche on a keto diet?

Quiche can fit into a keto diet if modifications are made. Traditional quiche contains about 13.3 grams of carbs per serving due to the crust, which would make it less keto-friendly. Opt for crustless quiche to significantly reduce carbohydrate content and make it suitable for a keto lifestyle.

What are the health benefits or concerns of eating quiche?

Quiche offers a good balance of macronutrients, with healthy fats and moderate protein, along with some essential vitamins and minerals from the eggs, vegetables, and cheese. However, the high fat and sodium (300 mg per serving) content may be a concern for those managing heart health or blood pressure.

What is the recommended serving size for quiche?

A typical serving size for quiche is around 100 grams, which equates to approximately 220 calories. Due to its relatively high fat and sodium content, pairing quiche with lighter, nutrient-dense foods like a fresh salad is recommended to balance your meal.

How does quiche compare to similar dishes like frittata?

Quiche is typically richer and higher in calories compared to a frittata, largely due to its crust, cream, and cheese content. A frittata, which is crustless and often cooked with minimal oil, is a lower-calorie, lower-carb alternative that still provides similar flavors and nutrients.

Data Sources & Scientific References

1. Dietary Fats: Know Which Types to Choose

   Harvard T.H. Chan School of Public Health

   Discusses the fat content typically found in foods like quiche and offers guidance on healthy fat choices.

   View source →
2. A Review of Dietary Cholesterol Intake and Its Impact on Cardiovascular Disease Risk

   National Library of Medicine

   Examines dietary cholesterol, a notable component in foods like quiche that contain eggs and cream.

   View source →
3. 2020-2025 Dietary Guidelines for Americans

   U.S. Department of Health and Human Services & U.S. Department of Agriculture

   Offers guidance on portion control and food types, including those rich in saturated fats like quiche.

   View source →