Quiche lorraine is a classic French tart consisting of an egg custard with bacon, cheese, and cream baked in a pastry crust. It’s a delicious and filling meal, but many people wonder just how many calories are in a slice of this savory pie. In this article, we’ll examine the typical nutrition information for a large piece of quiche lorraine and look at the calories and other nutrients it provides. Understanding the calorie and nutrient content can help you make informed choices about enjoying quiche lorraine as part of a balanced diet.
What is Quiche Lorraine?
Quiche lorraine originated in the Lorraine region of France. A traditional quiche lorraine is made with the following ingredients:
- Pastry crust – typically a pie crust made with flour, butter, and salt.
- Eggs – the custard filling is made by beating eggs.
- Heavy cream or milk – added to the egg custard.
- Bacon – chopped bacon is cooked and added to the custard.
- Gruyere or Swiss cheese – grated and mixed into the custard.
- Salt and pepper – for seasoning.
- Nutmeg – a dash of nutmeg enhances the flavor.
These ingredients are combined and baked in the pastry crust until the custard is set. Variations on quiche lorraine may include different types of bacon like lardon (diced bacon), different cheeses like Emmenthal, or additional ingredients like onions. But the classic version contains eggs, cream, bacon, and Swiss or Gruyere cheese baked in a flaky crust.
Nutrition Facts for Quiche Lorraine
To determine the calories and nutrients in quiche lorraine, we need to examine the nutrition facts of the individual components. Here is the typical nutritional breakdown for a 6 inch diameter quiche lorraine made with a standard pie crust, 2 eggs, 1/4 cup heavy cream, 1/4 cup grated Gruyere, and 2 ounces of cooked chopped bacon:
Pie Crust
| Serving Size | 1/6 of 9 inch crust (about 1/2 cup) |
|---|---|
| Calories | 160 |
| Total Fat | 8 g |
| Carbohydrates | 18 g |
| Protein | 3 g |
For a 6 inch quiche crust made with 1 cup of flour, the calories and nutrients can be estimated by dividing the 9 inch nutrition facts by about 1.5. So the 6 inch crust provides approximately:
- Calories: 110
- Total Fat: 5 g
- Carbohydrates: 12 g
- Protein: 2 g
Eggs
| Serving Size | 1 large egg (about 50g) |
|---|---|
| Calories | 72 |
| Total Fat | 5 g |
| Protein | 6 g |
For 2 eggs:
- Calories: 144
- Total Fat: 10 g
- Protein: 12 g
Heavy Cream
| Serving Size | 1 tbsp (15mL) |
|---|---|
| Calories | 51 |
| Total Fat | 5g |
For 1/4 cup heavy cream:
- Calories: 204
- Total Fat: 20g
Gruyere Cheese
| Serving Size | 1 oz |
|---|---|
| Calories | 115 |
| Total Fat | 9g |
For 1/4 cup grated Gruyere:
- Calories: 115
- Total Fat: 9g
Bacon
| Serving Size | 1 oz |
|---|---|
| Calories | 43 |
| Total Fat | 3.5g |
For 2 ounces of bacon:
- Calories: 86
- Total Fat: 7g
Total Nutrition Facts for Quiche Lorraine
Adding up the nutrition facts for each component, we can estimate the total for a full 6 inch quiche lorraine:
| Calories | 659 |
|---|---|
| Total Fat | 51g |
| Carbohydrates | 12g |
| Protein | 20g |
So for a whole 6 inch quiche lorraine, the total calorie count comes to approximately 659 calories.
Calories in a Serving
To determine the calories in one slice, we need to divide the total calories by the number of servings the quiche provides. A standard 6 inch quiche is cut into 6 wedge shaped slices.
Therefore, the calories per serving is:
659 calories ÷ 6 servings = 110 calories per serving
In summary:
- Whole 6 inch quiche lorraine: 659 calories
- 1 serving (1/6 of quiche): 110 calories
The exact calories may vary slightly depending on the specific ingredients and portion sizes used. But for a typical moderate slice from a 6 inch quiche lorraine, you can expect around 110 calories.
Nutrients in Quiche Lorraine
Beyond just calories, let’s look at some of the key nutrients provided in a serving of quiche lorraine:
Protein
With eggs and bacon, quiche lorraine provides high quality protein to help you feel full. About 8-10g per serving.
Fat
The majority of calories come from fat. Approximately 9g of fat per serving, mostly unsaturated from the cream and cheese.
Carbohydrates
The pastry crust contributes most of the carbohydrate content. Around 2g of net carbs per serving.
Vitamins and Minerals
Eggs provide vitamin A, selenium, riboflavin, and vitamin B12. You’ll also get some calcium from the cheese.
Benefits of Quiche Lorraine
So what are some potential benefits of enjoying quiche lorraine in moderation as part of a healthy diet?
Nutrient Dense
Each serving provides protein, healthy fats, and micronutrients from nutrient-rich whole food ingredients. Much more nutritious than a slice of pie or quiche made with processed ingredients.
Satisfying
The combo of fat, protein and carbohydrates makes quiche lorraine quite satisfying. It can help keep you feeling full and energized.
Versatile
It works for any meal of the day – enjoy a slice for breakfast, brunch, lunch, or dinner. Easy to make ahead too.
Rich Flavor
Salty bacon, nutty Gruyere, and creamy egg custard make for an indulgent flavor experience.
Is Quiche Lorraine Healthy?
Quiche lorraine can certainly be part of a healthy diet when enjoyed in moderation. However, there are some things to keep in mind:
High in Calories and Fat
At 110 calories and 9g of fat per serving, quiche lorraine is quite calorie and fat dense. It’s something to account for in your overall daily calorie budget.
Refined Carbs
While the amount of carbs is low, the crust is made with refined flour which lacks nutrients. Whole grain crust options are healthier.
High in Cholesterol
The eggs and bacon mean it’s very high in dietary cholesterol at around 175mg per serving. This may be a concern for some heart health.
Sodium
With bacon and cheese, most quiche lorraine is high in sodium. Look for reduced sodium bacon and limit other salty foods the same day.
Making a Healthier Quiche Lorraine
Here are some tips for lightening up your quiche lorraine:
Whole Grain Crust
Choose a whole wheat or grain crust to add more fiber and nutrients. This also slightly reduces the calorie density.
Low-Fat Dairy
Use milk or part skim milk instead of heavy cream, and reduced fat cheese like Swiss. This cuts some saturated fat.
Veggie Addition
Add some sautéed onions, mushrooms, or spinach to add volume and nutrients without many more calories.
Herbs and Spices
Boost flavor with onion powder, garlic, paprika, thyme and other herbs and spices instead of relying solely on salt for sodium.
Portion Control
Stick to a smaller wedge, serve with salad, and accompany with fresh fruit to help control calories and increase nutrition.
Conclusion
A typical large slice from a 6 inch quiche lorraine will provide around 110 calories, with 9g of fat and 8-10g of protein. While relatively high in calories, fat, and cholesterol, it can be part of a healthy diet in moderation when prepared with care to reduce sodium and saturated fat. Focus on quality ingredients, control portions, and pair with plenty of fruits and vegetables for a balanced approach to enjoying this French classic. What you gain in delicious bold flavors, you just need to account for the nutritional tradeoffs. Bon appétit!