Spinach and feta quiche

Breakfast

Item Rating: 61/100

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 (236.6g)

Calories		520.5
% Daily Value*
Total Fat		34.7 g	44%
	Saturated Fat	15.8 g	79%
	Polyunsaturated Fat	0 g
Cholesterol		126.2 mg	42%
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		63.1 mcg	315%
Calcium		236.6 mg	18%
Iron		2.4 mg	13%
Potassium		315.5 mg	6%

* 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

⚠️ Contains trans fat

🧈 High saturated fat

Source of Calories

Fat: 312 cal (60.8%)

Protein: 75 cal (14.7%)

Carbs: 126 cal (24.5%)

About Spinach and feta quiche

Spinach and feta quiche is a savory dish originating from France, typically associated with classic French cuisine. This dish features a flaky pastry crust filled with a custard made from eggs, cream or milk, spinach, feta cheese, and seasonings. Spinach, a nutrient-dense green leafy vegetable, provides significant amounts of vitamin A, vitamin K, and magnesium, while feta cheese contributes calcium and protein. The eggs in the quiche serve as a rich source of high-quality protein and essential nutrients like vitamin B12 and selenium. Despite its richness, the inclusion of spinach makes it a more nutrient-balanced dish when consumed occasionally as part of a diverse diet.

Health Benefits

• Spinach is high in vitamin K, contributing to healthy bones and blood clotting function.
• Eggs provide choline, an essential nutrient important for brain health and functioning.
• Feta cheese contains calcium, which supports bone health and muscle function.
• Spinach also contains magnesium, helping regulate muscle and nerve function and blood glucose levels.
• This dish includes B-complex vitamins from eggs, supporting energy metabolism.

Dietary Considerations

Allergens: Contains eggs, milk, wheat (if crust contains gluten)

Suitable for: Vegetarian (if made without meat additives)

Not suitable for: Vegan, lactose-intolerant (if not using lactose-free cheese/milk), gluten-free (unless crust is gluten-free)

Selection and Storage

Store leftover quiche in an airtight container in the refrigerator for up to 3 days. Reheat in the oven at 350°F (175°C) until warmed through, or enjoy cold.

Common Questions About Spinach and feta quiche Nutrition

Is spinach and feta quiche high in protein?

Spinach and feta quiche typically contains moderate levels of protein, with about 10-15 grams of protein per serving (depending on ingredients and portion size). This protein primarily comes from eggs and feta cheese, making it a good option for a protein-rich snack or meal.

Can I eat spinach and feta quiche on a keto diet?

Spinach and feta quiche can be suitable for a keto diet if made with a low-carb crust or served crustless. Traditional recipes may contain flour-based crusts, which are high in carbs, but crustless versions focus on eggs, spinach, and cheese, keeping net carbs low—typically around 3-5 grams per serving.

What are the health benefits or concerns of spinach and feta quiche?

Spinach and feta quiche provides vitamins A, C, and K from spinach, supporting eye health, immunity, and bone strength. However, be mindful of sodium content from feta cheese, which can range from 300-500 mg per serving. Individuals monitoring sodium intake may opt for lower-sodium cheese alternatives.

What is the recommended portion size for spinach and feta quiche?

A standard serving of spinach and feta quiche is typically 1/6 to 1/8 of a 9-inch quiche, which contains around 250-300 calories per slice depending on the recipe. Pair it with a side salad for a balanced meal.

How does spinach and feta quiche compare to other quiches?

Spinach and feta quiche is lower in calories and fat compared to quiches made with bacon, sausage, or cream-based fillings. It is also a vegetarian-friendly option that highlights nutrient-dense ingredients like spinach and feta cheese, making it a lighter yet flavorful choice.

Data Sources & Scientific References