Quiche is a savory custard pie that originated in France. It has a rich, creamy egg filling that is baked in a pastry crust. Quiche can be made with a variety of ingredients, including cheese, meat, seafood, and vegetables. One popular quiche filling is spinach and cheese. But how many calories are actually in a slice of quiche made with spinach?
What is Quiche?
Quiche is an open tart with a custard filling that is made with eggs and milk or cream. It has its origins in the Alsace region of France. The bottom crust is traditionally made from pastry dough, but it can also be made with other doughs or even graham cracker crust. The filling consists of eggs mixed with cream or milk and then poured into the unbaked pie crust. Quiche can be served for breakfast, brunch, lunch, or dinner. It’s commonly accompanied by a salad for a light meal.
Some of the most popular quiche recipes include:
- Quiche Lorraine – Bacon and Swiss cheese
- Spinach quiche – Spinach and Gruyère or Swiss cheese
- Ham and cheese quiche
- Broccoli and cheddar quiche
- Mushroom quiche – Mushrooms and thyme
- Leek and goat cheese quiche
The traditional quiche Lorraine is made with bacon, eggs, milk or cream, and Swiss cheese. But there are endless possibilities when it comes to quiche fillings. Vegetables like spinach, broccoli, mushrooms, and leeks pair nicely with cheeses like cheddar, gruyere, feta or goat cheese. Lean proteins like ham, bacon, sausage, shrimp or crab also taste great in quiche.
Nutrition Facts for a Spinach Quiche Slice
When making a quiche with spinach and cheese, the exact nutrition facts will vary depending on the specific ingredients and amounts used. However, here are some general nutrition facts for a slice of spinach quiche made with eggs, whole milk, Swiss cheese and a standard pie crust:
- Calories: 223
- Total Fat: 16g
- Saturated Fat: 6g
- Trans Fat: 0g
- Cholesterol: 186mg
- Sodium: 323mg
- Total Carbohydrates: 9g
- Dietary Fiber: 0g
- Sugars: 2g
- Protein: 13g
As you can see, a slice of spinach quiche made in the traditional French style delivers quite a bit of nutrition in one serving. Let’s take a closer look at where those calories and nutrients come from.
Calories
There are 223 calories in a standard slice of spinach quiche made with eggs, milk, cheese and pie crust. The majority of those calories come from the fat content. Each gram of fat contains 9 calories, so with 16 grams of total fat, about 144 of the calories come just from fat. The remaining calories are from the small amounts of carbohydrates (36 calories) and protein (52 calories).
Fat
With 16 grams of total fat per slice, spinach quiche is considered a high-fat food. However, not all of that fat content is saturated or trans fat. There are 6 grams of saturated fat and 0 grams of trans fat. Saturated and trans fats are considered less healthy than unsaturated fats. The remainder of the total fat content comes from healthier unsaturated fats. The egg yolks, whole milk, and cheese provide the majority of the fat.
Cholesterol
Spinach quiche contains a significant amount of cholesterol – 186 mg per slice. The egg yolks are the main source of cholesterol. For comparison, the recommended daily limit for cholesterol is 300 mg.
Sodium
There are 323 mg of sodium in a slice of spinach quiche. The cheese provides some sodium, but most comes from the salt added to the custard filling. The daily recommended sodium limit is 2300 mg, so one slice of quiche provides 14% of the recommended amount.
Carbohydrates
With 9 grams of total carbohydrates and 0 grams of fiber per slice, spinach quiche is relatively low in carbs. Any carbs come from the small amount of flour in the pie crust. Spinach itself is very low carb.
Protein
You get 13 grams of protein in a slice of spinach quiche thanks to the eggs and cheese. Protein helps keep you full and satisfied after eating.
Variables that Impact Calories
While the nutrition information provided above is fairly standard, the exact calorie count and nutrient profile can vary depending on specific factors like:
- Type of cheese used – Higher fat cheeses will mean more calories from fat.
- Type of milk used – Whole milk has more calories than low-fat or skim.
- Size and type of pie crust – A butter crust has more calories than one made with oil.
- Added vegetables or meats – More add-ins means more calories.
- Serving size – A larger slice means more calories.
For example, here’s how the calories in a spinach quiche slice might change based on some modifications:
Higher Fat Cheese
Substituting higher fat cheeses like Gruyere instead of Swiss will increase the overall calories and fat content. Gruyere has about 110 calories and 9g fat per ounce compared to Swiss at 104 calories and 8g fat.
Using Skim or Low-fat Milk
Choosing skim or low-fat milk instead of whole milk decreases the calorie and fat content. For example, 1 cup of whole milk has about 150 calories and 8g fat. 1 cup of skim milk has just 83 calories and 0g fat.
A Larger Serving Size
If the slice of quiche is larger than an average 1/6th slice, the calorie count will increase accordingly. For example, a 1/4 slice at double the size would have about 440 calories instead of 220.
More Add-Ins
Adding extra ingredients like meat, cheese or vegetables increases the calories. An extra 1/4 cup of shredded cheese can add about 110 calories. 1/4 cup of cooked, chopped bacon contributes about 90 calories.
Spinach Quiche Nutrition Facts Table
Here is a nutrition facts table summarizing the key macronutrients and micronutrients in a typical slice of spinach quiche made with eggs, milk, Swiss cheese and a standard pie crust:
| Nutrient | Amount |
|---|---|
| Calories | 223 |
| Total Fat | 16 g |
| Saturated Fat | 6 g |
| Trans Fat | 0 g |
| Cholesterol | 186 mg |
| Sodium | 323 mg |
| Total Carbohydrates | 9 g |
| Dietary Fiber | 0 g |
| Sugars | 2 g |
| Protein | 13 g |
Health Benefits of Spinach Quiche
Despite being high in calories, fat and cholesterol, spinach quiche can still be part of a healthy diet when consumed in moderation. Some of the potential health benefits come from its key ingredients like eggs and spinach.
High in Protein
With 13 grams of protein per serving, spinach quiche can help meet daily protein needs. Protein keeps you feeling fuller for longer after eating and may promote weight loss.
Vitamin and Mineral Content
Spinach quiche provides a variety of important vitamins and minerals. Spinach offers vitamins A, C, and K. Eggs also contain vitamins A and B12. Some key minerals from spinach include manganese, magnesium, iron and potassium.
Antioxidants in Spinach
Eating spinach provides antioxidants like lutein and zeaxanthin which play a role in eye health. Spinach also contains quercetin, kaempferol and other beneficial plant compounds.
Downsides of Eating Too Much Quiche
While spinach quiche can absolutely be part of a healthy diet, there are some potential downsides of eating it in large amounts on a regular basis.
High in Calories and Fat
The high number of calories and amount of fat in quiche can contribute to weight gain if consumed in large portions. Even though some fat is healthy, eating too much saturated fat negatively impacts heart health.
High in Cholesterol
The ample egg yolks make quiche very high in dietary cholesterol. Eating high-cholesterol foods on a regular basis can cause blood cholesterol levels to rise.
Low in Fiber
With no fiber per slice, spinach quiche is not the best source of this important nutrient that promotes digestive and heart health. Pairing it with a side salad helps increase fiber intake.
High in Sodium
The 323 mg of sodium, mostly from cheese and added salt, represents 14% of the daily recommended limit. Consuming high-sodium foods may contribute to high blood pressure in some individuals.
Tips for Making Healthier Quiche
There are several easy ways to tweak traditional quiche recipes to be a bit healthier without sacrificing flavor:
- Use 2 egg whites and 1 whole egg instead of 2-3 whole eggs
- Substitute Greek yogurt for half the milk or cream
- Choose a vegetable-oil based crust instead of butter-based
- Use part-skim mozzarella instead of full-fat cheeses
- Add extra veggies like mushrooms, tomatoes or broccoli
- Use lighter milk varieties like 1% or skim milk
- Flavor with herbs and spices instead of salt
- Serve smaller slices
Conclusion
A slice of quiche made with spinach, eggs, milk, cheese and a standard pie crust contains about 223 calories. It’s high in protein and important micronutrients but also contains a significant amount of fat, cholesterol and sodium. When incorporated into an overall healthy diet in reasonable portions, spinach quiche can add beneficial nutrition. Making some simple modifications when preparing quiche at home can reduce the calories, fat, sodium and cholesterol.