What are the Nutritional Facts about Quiche?
December 30, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Quiche is a savory pie made with eggs, cheese, and vegetables or meat. Learn quiche nutrition facts, calories, and health benefits.
Introduction
Quiche is a popular savory dish made with a pastry crust filled with eggs, milk or cream, cheese, and vegetables or meat. It is enjoyed worldwide for breakfast, brunch, or as a light meal. Quiche provides protein, vitamins, minerals, and healthy fats, but its calorie content can vary depending on ingredients.
Nutritional Value of One Slice of Quiche (≈125g – vegetable or cheese quiche)
| Nutrient | Amount |
|---|---|
| Calories | 250 kcal |
| Protein | 10 g |
| Total Fat | 18 g |
| Saturated Fat | 8 g |
| Carbohydrates | 15 g |
| Dietary Fibre | 1 g |
| Sugar | 2 g |
| Cholesterol | 140 mg |
| Sodium | 400 mg |
| Calcium | 100 mg |
| Iron | 1.2 mg |
| Vitamin A | 200 IU |
Note: Nutrition may vary with different ingredients like bacon, ham, or extra cheese.
Key Nutrients in Quiche
1. Protein
- Eggs and cheese provide high-quality protein
- Supports muscle repair and growth
- Keeps you full longer
2. Healthy Fats
- Eggs and cheese contain healthy fats
- Supports energy and hormone production
- Moderation is key due to saturated fat
3. Vitamins and Minerals
- Vitamin A: Supports vision and skin health
- Calcium: Strengthens bones
- Iron: Supports blood health
4. Carbohydrates
- Comes from the pastry crust
- Provides energy
- Choose whole-grain crust for more fibre
Health Benefits of Eating Quiche
- 💪 Supports muscle growth
- ❤️ Provides energy
- 🦴 Supports bone health (from calcium)
- ⚡ Keeps you full for a while
- 🌿 Can include vegetables for extra fibre and antioxidants
Is Quiche Good for Weight Loss?
Quiche can be included in moderation. Tips for weight-conscious eating:
- Opt for vegetable-based quiche
- Use low-fat milk or cheese
- Choose smaller slices
- Limit meat and extra cheese
Who Should Be Careful with Quiche?
- People with high cholesterol or heart disease
- Those on a low-calorie diet
- Individuals with lactose intolerance (choose dairy-free alternatives)
Healthy Ways to Enjoy Quiche
- Vegetable quiche with spinach, tomatoes, or mushrooms
- Use whole-grain or gluten-free crust
- Bake instead of frying
- Pair with a side salad instead of heavy sides
Conclusion
Quiche is a protein-rich, nutrient-packed savory dish. With moderate portions and healthy ingredients, it can provide energy, vitamins, and minerals while supporting muscle and bone health.