Leek Quiche

Calories in Leek Quiche are approximately 240 kcal per 100g, making it a moderately energy-dense savory dish. Per 100g, Leek Quiche provides 8.5g of protein, 17g of carbohydrates, and 15.5g of fat, along with 1.2g of fiber and 430mg of sodium. So, how many calories in Leek Quiche? A typical 100g portion contains 240 kcal, and the exact amount varies with crust thickness, cream and cheese content, and egg quantity. Because most of its energy comes from fat and carbohydrates from the pastry and filling, portion awareness helps when tracking daily intake.

Nutrition facts (per 100 g)

Vitamins and minerals

Leek Quiche is not a significant source of micronutrients on its own, but its ingredients contribute several useful nutrients. Leeks, the main vegetable component, supply vitamin K, which supports normal blood clotting and bone metabolism, as well as folate, vitamin C, and small amounts of manganese and iron. The egg base contributes high-quality complete protein, choline, vitamin B12, riboflavin, and selenium, all of which support energy metabolism and cellular function.

The dairy and cheese components, when included, add calcium and phosphorus, which are essential for bone health, along with vitamin A and vitamin B12. Because cheese and butter-based pastry are typical ingredients, the dish also contributes saturated fat and sodium. The 430mg of sodium per 100g reflects this, and it should be considered alongside the overall daily sodium target.

The fiber content of 1.2g per 100g is modest. Most of the fiber comes from the leeks and the pastry flour, so pairing the quiche with a fresh green salad or other vegetables can meaningfully raise total fiber intake for the meal. Values are based on general reference data from USDA FoodData Central and TACO, and may differ slightly by recipe.

Diet impact

For muscle gain, Leek Quiche offers a useful amount of protein, about 8.5g per 100g, primarily from eggs and dairy. A typical slice of around 150g provides roughly 13g of protein alongside 360 kcal, making it a practical option for meals where additional energy and protein are needed. Its combination of protein and carbohydrates supports post-training recovery, particularly when served with a protein source such as lean meat or legumes. For weight loss, the energy density of around 240 kcal per 100g means portion control is the key factor. Calories in Leek Quiche can accumulate quickly if large slices are eaten, so a smaller portion paired with a large serving of salad or steamed vegetables can increase satiety while keeping total intake within a reasonable range.

In terms of diet compatibility, Leek Quiche is moderate in carbohydrates, with 17g per 100g, so it fits a moderate low-carb plan when the crust is reduced or replaced with a crustless version. It is not suitable for a strict ketogenic diet in its traditional form, since the pastry adds a significant amount of carbohydrate and the vegetable content contributes some sugars. A crustless version made with extra eggs, cream, and low-carb vegetables can be adapted for keto-style eating. Because it contains eggs and dairy, it is not vegan, although plant-based versions using tofu or plant milks are possible.

Preparation variations

The energy and nutrient profile of leek-based dishes changes considerably with preparation method. Raw leeks are very low in energy, at roughly 61 kcal per 100g, with about 1.5g of protein, 14g of carbohydrates, 0.3g of fat, and 1.8g of fiber, according to USDA data. Cooking leeks by boiling or steaming keeps their energy low, though some water-soluble vitamins such as folate and vitamin C are partially lost. Sauteing leeks in a small amount of oil adds roughly 40 to 60 kcal per 100g, depending on the quantity of fat used.

For the finished quiche, baking is the standard method and produces the reference value of about 240 kcal per 100g. Baking without extra fat keeps the energy stable, while using more butter in the crust or cream in the filling can raise it to around 280 to 320 kcal per 100g. Lighter versions made with milk instead of cream, reduced cheese, or a thinner crust can bring the value down to roughly 180 to 200 kcal per 100g.

Frying is not a typical method for quiche, but pan-fried crusts or fried leek preparations significantly increase fat content, often adding 50 to 100 kcal per 100g through absorbed oil. Grilling or air-frying the leeks before adding them to the egg mixture is a practical way to add flavor without much extra energy. Overall, the baking method, the fat in the pastry, and the ratio of egg to cream are the main factors that determine the final calorie count.

Frequently asked questions

Does Leek Quiche make you fat?

Not on its own. Leek Quiche contains about 240 kcal per 100g, so a typical 150g slice provides roughly 360 kcal. Within a balanced diet and total daily energy intake, it does not contribute to weight gain. Weight changes depend on overall consumption, so portion size and the frequency of eating it matter more than any single food.

Can you eat Leek Quiche at night?

Yes, you can eat Leek Quiche at night. It provides protein, around 8.5g per 100g, which can help promote fullness, although its fiber content of 1.2g per 100g is modest. For a light evening meal, a portion of about 100 to 150g served with a green salad is a practical choice that keeps the meal satisfying without being overly heavy.

Is Leek Quiche healthy?

Yes, it can be part of a healthy diet when eaten in moderation. It provides protein at 8.5g per 100g, carbohydrates at 17g per 100g, and fiber at 1.2g per 100g, while the leeks and eggs contribute vitamin K, folate, and choline. The main caveat is its sodium content of 430mg per 100g, along with saturated fat from the pastry and cheese, so pairing it with vegetables and limiting portion size is recommended.