Shrimp Quiche

Shrimp Quiche contains approximately 205 calories per 100g, making it a moderately energy-dense food. Per 100g, it provides 9.5g of protein, 14g of carbohydrates, and 12.5g of fat, along with 0.8g of fiber and 420mg of sodium. Anyone asking how many calories in Shrimp Quiche will find that the answer depends on portion size, but the 205 kcal per 100g figure gives a reliable baseline for tracking. Calories in Shrimp Quiche come mainly from fat and carbohydrates, with protein contributing a smaller share. Values are based on USDA FoodData Central and TACO (Tabela Brasileira de Composição de Alimentos, UNICAMP) reference data and may vary slightly between recipes and brands.

Nutrition facts (per 100 g)

Vitamins and minerals

Shrimp Quiche is a source of protein, largely derived from the eggs in the custard and from the shrimp filling. Shrimp contributes selenium, a trace mineral involved in antioxidant enzyme function and thyroid metabolism, as well as vitamin B12 and phosphorus. Eggs add choline, vitamin A, vitamin D in small amounts, and riboflavin, which support cell membrane structure, vision, and energy metabolism.

The crust, usually made with wheat flour and butter, contributes most of the carbohydrates and saturated fat, and it provides B vitamins such as thiamine and niacin when made with enriched flour. Dairy ingredients like cream or cheese, if used, add calcium and phosphorus. Fiber content is low, at 0.8g per 100g, so the dish offers limited contribution to daily fiber needs unless paired with vegetables.

Sodium at 420mg per 100g is moderate, but it can rise considerably depending on added salt, cheese, and processed shrimp. Potassium and magnesium are present in modest amounts, mainly from the shrimp and eggs. Adding leafy greens or vegetables to the filling can meaningfully improve the vitamin K, folate, and fiber profile.

Diet impact

Shrimp Quiche can fit into a balanced eating plan for muscle gain, since its 9.5g of protein per 100g contributes to daily protein targets, especially when eaten alongside a vegetable side. Its 205 kcal per 100g makes it practical for people who need more energy intake, such as during a bulking phase. For fat loss, portion control matters: Calories in Shrimp Quiche are moderate, but a large slice of a dense crust-based dish can exceed a calorie budget quickly. Pairing it with a salad and keeping the slice modest supports satiety while limiting excess energy intake.

For low-carb and ketogenic diets, the crust is the main concern because it contributes most of the 14g of carbohydrates per 100g. Crustless versions made with eggs, shrimp, cheese, and low-carb vegetables fit well into keto plans, as they retain protein and fat while reducing net carbs. Shrimp Quiche is not suitable for vegan diets because it contains shrimp, eggs, and typically dairy, though plant-based versions using tofu, chickpea flour, and seafood alternatives can be designed. Overall, the dish works best as part of a varied diet with fiber-rich vegetables and attention to sodium intake.

Preparation variations

The calorie and nutrient content of Shrimp Quiche changes with the cooking method and recipe composition. The values above reflect a typical baked preparation, which is the standard reference for this dish. Baking without added oil keeps the energy density stable, while the custard absorbs moisture and fat from the crust and fillings.

Raw or unbaked ingredients, such as raw shrimp and uncooked egg custard, have slightly lower energy density per 100g because they contain more water. Once baked, moisture evaporates and the same ingredients concentrate calories and nutrients, so per-100g values rise. Sautéing the shrimp in butter or oil before adding it to the quiche can add roughly 20 to 50 kcal per 100g, depending on the amount of fat used.

Frying, such as pan-frying the crust or making a deep-fried version, increases fat content significantly and can raise the total energy by 15 to 30 percent. Grilled or air-fried variations with reduced butter and a lighter crust keep calories closer to the baked baseline. Using whole-wheat crust increases fiber, while substituting cream with milk or Greek yogurt reduces saturated fat. Exact values vary by recipe, so weighing the final dish and checking the ingredient list is the most accurate approach.

Frequently asked questions

Does Shrimp Quiche make you fat?

No, not on its own. Shrimp Quiche provides about 205 calories per 100g. Eaten in moderate portions within a balanced diet and overall calorie intake, it does not contribute to weight gain. Excess portions or frequent consumption of large, buttery slices can lead to a calorie surplus over time.

Can you eat Shrimp Quiche at night?

Yes, it can be eaten at night. Its protein content, about 9.5g per 100g, supports fullness and can help with overnight muscle recovery. The crust's refined carbohydrates and fat can be heavier to digest for some people, so a moderate portion of about 100 to 150g is a practical choice for dinner.

Is Shrimp Quiche healthy?

Yes, it can be a healthy option when made with balanced ingredients. Per 100g it provides about 9.5g of protein, 12.5g of fat, and 14g of carbohydrates, with selenium and vitamin B12 from shrimp and eggs. The main caveat is sodium, at around 420mg per 100g, which can increase with added cheese or salty ingredients, so it is worth limiting portions if you are monitoring blood pressure.