Spinach and mushroom quiche

Lunch

Item Rating: 65/100

1 serving (150 grams) contains 250 calories, 10.0 grams of protein, 15.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		396.8
% Daily Value*
Total Fat		23.8 g	30%
	Saturated Fat	11.1 g	55%
	Polyunsaturated Fat	0 g
Cholesterol		158.7 mg	52%
Sodium		634.9 mg	27%
Total Carbohydrates		31.7 g	11%
	Dietary Fiber	3.2 g	11%
	Sugars	4.8 g
protein		15.9 g	31%
Vitamin D		79.4 mcg	397%
Calcium		238.1 mg	18%
Iron		3.2 mg	17%
Potassium		476.2 mg	10%

* 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

Source of Calories

Fat: 214 cal (52.9%)

Protein: 63 cal (15.7%)

Carbs: 126 cal (31.3%)

About Spinach and mushroom quiche

Spinach and mushroom quiche is a savory French dish made with a creamy egg custard baked in a pastry crust. Traditionally originating from French cuisine, quiche has evolved into a versatile dish enjoyed worldwide. Spinach and mushrooms are nutrient-rich ingredients that provide essential vitamins and minerals. Spinach is an excellent source of vitamin K, vitamin A, and folate, while mushrooms are rich in selenium, copper, and vitamin B2 (riboflavin). Eggs add high-quality protein and essential fats, while cheeses like Gruyère or cheddar boost the quiche's flavor and calcium content. Though often seen as a decadent recipe, its balance of protein, fiber, and fats can contribute to a hearty and nutritious meal when consumed in moderation. Whole grain options for the crust enhance the dish's nutritional value further by providing additional dietary fiber.

Health Benefits

• Spinach is rich in vitamin K, supporting bone health and proper blood clotting.
• Mushrooms provide selenium, an antioxidant aiding immunity and thyroid function.
• Eggs contribute high-quality protein essential for muscle repair and overall health.
• Cheese adds calcium, promoting strong bones and teeth.
• Whole grain crust options increase dietary fiber intake, beneficial for digestion.

Dietary Considerations

Allergens: Contains eggs, milk, gluten (from the crust), wheat

Suitable for: Vegetarian diets, flexitarian diets

Not suitable for: Vegan diets, low-fat diets (unless modified), gluten-free diets (unless a gluten-free crust is used)

Selection and Storage

Store cooked quiche in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave to maintain texture. For longer storage, freeze individual slices wrapped tightly in plastic wrap, then foil.

Common Questions About Spinach and mushroom quiche Nutrition

Is spinach and mushroom quiche high in protein?

Spinach and mushroom quiche contains a moderate amount of protein, primarily from the eggs and cheese used in its preparation. On average, one slice of quiche (about 125 grams) provides around 9-12 grams of protein, depending on the recipe and ingredients.

Can I eat spinach and mushroom quiche on a low-carb or keto diet?

Spinach and mushroom quiche can be low-carb or keto-friendly if made without a traditional pie crust, which is high in carbohydrates. Crustless quiche versions typically contain 3-6 grams of net carbs per serving, making them a great option for these diets. Be mindful of the ingredients in any added seasonings or fillers.

What are the health benefits of spinach and mushroom quiche?

Spinach and mushroom quiche offers several health benefits due to its nutrient-dense ingredients like spinach, which is rich in vitamins A, C, and K, as well as iron and antioxidants. Mushrooms also contribute B vitamins and selenium. However, traditional recipes can be high in saturated fat and calories, especially with a buttery crust and heavy cream, so moderation is key.

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

A standard serving size for spinach and mushroom quiche is typically one-eighth of a 9-inch pie or about 125-150 grams. This portion size contains around 250-400 calories, depending on the recipe. For a balanced meal, consider pairing it with a fresh salad or steamed vegetables.

How does spinach and mushroom quiche compare to other quiches?

Compared to other quiches like bacon or sausage-based options, spinach and mushroom quiche is generally lower in calories and saturated fat but higher in vitamins and minerals due to the vegetables. A crustless spinach and mushroom quiche reduces carbs and calories even further, making it a lighter alternative.

Data Sources & Scientific References