Cheese Quiche

Calories in Cheese Quiche are 315 kcal per 100g, making it a calorie-dense savory dish. If you are wondering how many calories in Cheese Quiche are consumed in a typical serving, note that each 100g portion also provides 10.5g of protein, 18.2g of carbohydrates, 22.4g of fat, 0.8g of fiber, and 480mg of sodium.

Nutrition facts (per 100 g)

Vitamins and minerals

Cheese quiche is a significant source of calcium and phosphorus, primarily derived from the cheese and milk components, which are essential for bone health. It also provides a moderate amount of Vitamin A and Vitamin B12, supporting immune function and energy metabolism. However, the fiber content is relatively low at 0.8g per 100g, as the crust is typically made from refined wheat flour. The sodium content is notable due to the cheese and added salt, which should be monitored by individuals sensitive to salt intake. Overall, it offers a dense profile of macronutrients that provide sustained energy.

Diet impact

For those focused on hypertrophy, the protein content in cheese quiche supports muscle repair, though it must be balanced against the high fat and sodium levels. When aiming for weight loss, the high Calories in Cheese Quiche mean that portion control is essential, as it is easy to exceed daily caloric targets due to its high energy density. Because of its fat and protein content, it provides good satiety, which can help prevent overeating later in the day if consumed in moderation. It is generally not suitable for vegan or ketogenic diets due to the presence of wheat-based crust and dairy, though crustless versions can be adapted for low-carb lifestyles. Integrating this dish into a balanced diet requires accounting for its sodium and fat content by pairing it with high-fiber, low-calorie vegetables like a side salad to improve the overall nutritional balance.

Preparation variations

The caloric density of cheese quiche is largely determined by the fat content of the ingredients used. A traditional quiche is baked, which maintains the 315 kcal per 100g profile. If you substitute heavy cream with Greek yogurt or low-fat milk, you can reduce the fat content by approximately 20-30%, lowering the caloric density. Conversely, adding extra fats like bacon, sausage, or additional cheese can easily push the caloric value above 380 kcal per 100g. Frying or using a crust made with butter-heavy pastry increases the lipid profile significantly compared to a crustless version, which can save roughly 80-100 kcal per serving.

Frequently asked questions

Does Cheese Quiche make you fat?

No single food makes you gain weight; weight gain is a result of a caloric surplus. With 315 kcal per 100g, cheese quiche is energy-dense, so consuming large portions frequently can lead to weight gain. Within a balanced diet that accounts for total daily caloric expenditure, it does not inherently cause fat gain.

Can you eat Cheese Quiche at night?

Yes, you can eat it at night, but be mindful of its fat content, which can slow down digestion and potentially cause discomfort for some individuals before sleep. Due to the low fiber content, it is best to limit your portion to 100g and pair it with a light vegetable side to aid digestion.

Is Cheese Quiche healthy?

It can be part of a healthy diet in moderation. It provides valuable nutrients like 10.5g of protein and essential minerals like calcium per 100g. However, it is considered a processed food due to its high sodium content of 480mg, which suggests it should be consumed as an occasional treat rather than a daily staple.