Mushroom Quiche

Mushroom Quiche contains approximately 205 kcal per 100g, making it a moderately energy-dense food. Per 100g, it provides 7.2g of protein, 14.5g of carbohydrates, 13.1g of fat, 1.1g of fiber, and 365mg of sodium. Calories in Mushroom Quiche come mainly from the egg, cream or milk, and pastry base, so the fat content is the main driver of its energy value. For those asking how many calories in Mushroom Quiche a typical slice contains, the answer depends on portion weight, but the 100g reference value of 205 kcal provides a reliable baseline for tracking intake.

Nutrition facts (per 100 g)

Vitamins and minerals

Mushroom Quiche is primarily a source of protein and fat, with its micronutrient profile shaped by two main components: eggs and mushrooms. Eggs contribute choline, vitamin B12, riboflavin, selenium, and vitamin D, all of which support nerve function, energy metabolism, and immune health. Choline is particularly relevant because it is involved in cell membrane structure and liver function, and eggs are one of the richest dietary sources of it.

Mushrooms add small but meaningful amounts of B vitamins, especially niacin, riboflavin, and pantothenic acid, along with potassium and copper. Potassium helps counterbalance sodium and supports blood pressure regulation, while copper plays a role in iron metabolism and connective tissue formation. Mushrooms also contain ergothioneine, an antioxidant compound studied for its potential protective effects against oxidative stress.

Fiber content is modest at 1.1g per 100g, which reflects the limited fiber in the pastry and egg base. The sodium level of 365mg per 100g is moderate, and it comes largely from salt added during preparation and from any cheese or processed ingredients used. Values may vary across recipes and brands, so consulting USDA FoodData Central and TACO for specific ingredients is recommended.

Diet impact

For muscle gain, Mushroom Quiche offers a useful amount of protein at 7.2g per 100g, which contributes to daily protein targets, particularly at breakfast or lunch. Because Calories in Mushroom Quiche are moderate and largely from fat, it can help meet energy needs in a surplus, but its protein density is lower than lean meats or pure egg dishes, so it works best as a complement to other protein sources. For weight loss, its 205 kcal per 100g and 13.1g of fat mean that portion control matters; choosing a smaller slice or a crustless version can fit comfortably within a calorie deficit while still providing satiety from protein and fat.

For specific diets, Mushroom Quiche suits a low carb approach at 14.5g of carbohydrates per 100g, especially if the crust is reduced or removed. It is a reasonable option for a ketogenic diet only when the crust is omitted, since the standard version's carbohydrate load may exceed keto limits. It is not suitable for a vegan diet because of its eggs and dairy, though a plant-based version can be made with tofu and non-dairy alternatives. Individuals monitoring sodium intake should note the 365mg per 100g level when combining it with other processed foods.

Preparation variations

The nutritional value of Mushroom Quiche depends heavily on how it is prepared, since the cooking method and the fats added alter its final energy and macronutrient content. A baked quiche, the most common preparation, typically falls around 200 to 230 kcal per 100g when made with a standard shortcrust pastry, whole milk or cream, and whole eggs. The 205 kcal per 100g reference reflects this classic baked version.

A lighter version made with a thinner crust, skim milk, or reduced cheese can drop to roughly 160 to 180 kcal per 100g, with proportionally less fat. Replacing part of the cream with milk or Greek yogurt lowers saturated fat while keeping protein stable. Using a whole-wheat crust slightly increases fiber, often bringing it closer to 1.5 to 2g per 100g.

Frying the mushrooms in butter or oil before adding them to the filling increases energy by about 20 to 40 kcal per 100g, depending on the amount of fat absorbed. Preparing the quiche without a crust, as a crustless egg bake, reduces carbohydrates to under 5g per 100g and lowers total calories to approximately 130 to 150 kcal per 100g, while preserving most of the protein. Cooking method changes are therefore most influential through the crust and added fats rather than the baking process itself.

Frequently asked questions

Does Mushroom Quiche make you fat?

No, not on its own. A 100g portion of Mushroom Quiche provides about 205 kcal, and weight gain depends on total energy intake over time rather than any single food. Within a balanced diet and appropriate portion sizes, it does not contribute to weight gain.

Can you eat Mushroom Quiche at night?

Yes, it can be eaten at night. Its protein and fat content provide satiety, and the 7.2g of protein per 100g supports overnight satiety, though its fat content may slow digestion for some people. A reasonable evening portion is about 100 to 150g, and eating it at least two hours before sleep is generally advisable.

Is Mushroom Quiche healthy?

It can be part of a healthy diet. Per 100g, it provides 7.2g of protein, 13.1g of fat, and useful amounts of choline and B vitamins from the eggs and mushrooms. The main caveat is its sodium content of 365mg per 100g, so people monitoring blood pressure should watch portion size and total daily sodium.