1 serving (150 grams) contains 300 calories, 12.0 grams of protein, 18.0 grams of fat, and 20.0 grams of carbohydrates.
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Nutrition Information
Calories |
480 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.8 g | 36% | |
| Saturated Fat | 12.8 g | 64% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 128.0 mg | 42% | |
| Sodium | 720 mg | 31% | |
| Total Carbohydrates | 32.0 g | 11% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 4.8 g | ||
| protein | 19.2 g | 38% | |
| Vitamin D | 80.0 mcg | 400% | |
| Calcium | 240 mg | 18% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 400.0 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 Vegetable quiche
Vegetable quiche is a savory pie dish originating from French cuisine, typically made with a flaky pastry crust and a filling of eggs, milk or cream, cheese, and assorted vegetables such as spinach, zucchini, or bell peppers. It is rich in protein from the eggs and cheese, providing essential amino acids, along with dietary fiber from the vegetables. Depending on the ingredients used, quiche may also include healthy fats and a variety of vitamins and minerals, such as calcium, vitamin A, and potassium. A versatile dish, quiche can be enjoyed warm, cold, or at room temperature and is often served for breakfast, brunch, or as part of a light meal. While the nutritional content can vary, vegetable quiche balances macronutrients like protein, carbohydrates, and fat, making it a filling and flavorful option.
Health Benefits
- Rich in protein from eggs, which supports muscle maintenance and repair.
- Contains dietary fiber from vegetables, promoting healthy digestion and gut health.
- High in vitamin A from common ingredients like spinach, aiding in eye health and immune function.
Dietary Considerations
Selection and Storage
Store quiche in an airtight container in the refrigerator for up to 3-4 days. Reheat in the oven at a low temperature to preserve texture.
Common Questions About Vegetable quiche Nutrition
Is vegetable quiche high in protein?
Vegetable quiche typically contains 8-12 grams of protein per serving, depending on the ingredients like eggs and cheese. Eggs serve as the primary protein source, while additional vegetables contribute minimal amounts. Including high-protein add-ins like mushrooms or shredded cheese can increase the protein content.
Can I eat vegetable quiche on a keto diet?
Vegetable quiche can be suitable for a keto diet if the crust is low-carb or eliminated. Traditional pie crusts are high in carbohydrates, but using alternatives like almond flour or coconut flour crusts can make it keto-friendly. Ensure the vegetables used are also low in carbs, such as spinach or bell peppers.
Is vegetable quiche healthy?
Vegetable quiche can be a healthy option, offering nutrients like protein, calcium, vitamins A and C, and potassium. However, traditional recipes may be high in saturated fat and calories due to cheese, cream, and crust. Opt for lighter variations by using low-fat dairy and focusing on nutrient-dense vegetables.
What is the recommended serving size for vegetable quiche?
A standard serving size for vegetable quiche is approximately one-sixth of a 9-inch quiche, which is around 200-300 calories depending on the recipe. For a balanced meal, pair it with a side salad or light soup to complement the portion.
How does vegetable quiche compare to frittata?
Vegetable quiche and frittata are both egg-based dishes, but quiche typically has a crust and often contains cream for a richer texture. Frittata is crustless, lower in calories, and usually cooked stovetop or finished in the oven, making it a lighter alternative to quiche.
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.
- Eggs and Vegetables in the Diet: Health BenefitsNational Institutes of Health (NIH)Discusses the health implications of eggs and vegetables, two of the main components in vegetable quiche.
- 2020-2025 Dietary Guidelines for AmericansDietary Guidelines for AmericansHighlights how dishes containing vegetables and eggs can fit into a healthy dietary pattern.
- Nutrient Density Of Egg-Based MealsAmerican Journal of Clinical NutritionExplores the nutrient density and sustainability of egg-based meals like quiche.
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.
