We love tasty food. Eating our favorite meal can be exciting. Like the calories? But counting quiche calories and understanding the nutrition facts is vital. Food like cheese quiche can be your favorite delight. And you must know the calories you are consuming. We will help you discover how many calories in a cheese and egg tart.
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Table of Contents
Calories in Cheese Quiche: Everything You Need to Know
This pastry is a delicious, savory dish that many people enjoy as part of breakfast, brunch, or even dinner. If you’re watching your calories, you might wonder about a slice of cheese quiche. How many calories does it have? Does it fit into a balanced diet? This article will explore the general nutrition advice, serving sizes, and variations. It will also offer tips for making healthier choices when enjoying it.
Nutrition Facts Breakdown:
A typical slice of cheese quiche (1/8 of a 9-inch quiche) contains approximately:
- Calories: 320
- Fat: 25g
- Saturated fat: 12g
- Trans fat: 0g
- Cholesterol: 145mg
- Sodium: 450mg
- Carbohydrates: 16g
- Dietary fiber: 1g
- Sugars: 2g
- Protein: 12g
- Vitamins:
- Vitamin A: 15% DV
- Vitamin C: 2% DV
- Calcium: 20% DV
- Iron: 10% DV
These values can vary based on the recipe and specific ingredients used. For example, using lower-fat cheese or adding more vegetables can cut calories and fat.
Ingredients:
A traditional quiche recipe is easy; everyone should know how to make it. The ingredients are simple and consist of items that people keep at home.
The ingredients are as follows.
- A pie crust ( made with flour and oil )
- Eggs
- Milk
- Heavy cream
- All-purpose flour
- Bacon or any meats
Calories in a Slice of Cheese
Cheese is essential for cheese and egg tart. It’s in the recipe. You must make cheese quiche with it. But, the cheese in cheese and egg tart defines its calories.
A slice of cheddar cheese has 80-110 calories. Mozzarella cheese has 70-90 calories.
Quiche Nutrition
Quiche is a high-calorie dish. It is mainly avoided by people who are struggling to lose weight.
Protein:
Protein content material per 100g is 12.25 in cheese quiche.
This quantity is accelerated by the 192 g weight of a regular serving size, which shows that you will acquire about 23.5 g of protein.
Carbs:
Each 100g of cheese tart contains 13.29 g of carbs. We may estimate that a regular serving size (192 g) contains around 25.5 g of carbohydrates, just like we did for protein.
Fat content:
Cheese quiche has 29.32 g of fat per 100 g. Therefore, the 192 g serving size contains approximately 56.3 g of fat.
Calories in Quiche Lorraine
Quiche Lorraine is a delicious French dish of bacon and Swiss or Gruyère cheese.
It is a unique and tasty recipe, but you have to check the calorie count, as it contains lots of cheese, so it is also high in calories.
The number of calories in cheese quiche depends on the cheese added or the specific recipe used.
According to an estimate, an average slice contains around 300-400 calories. These calories are not fixed, as they can fluctuate with different ingredients.
The calorie count of the quiche Lorraine also depends on the ingredients. Using heavy cream and extra bacon in it will likely raise the calorie content of quiche Lorraine.
Secondly, the portion size is important. The larger the slice, the more calories it may contain. You can try mindful eating to control your calorie intake wisely.
Lastly, while eating it, watch the calories. Check the crust used to make it. The lighter the crust, the fewer calories it contains. The Lorraine variety uses different kinds of crust. A lot of butter makes it high in calories.
User Testimonials and Experiences
Many quiche lovers rave about the versatility and flavor of a good cheese quiche. Here are a few testimonials:
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“I love cheese quiche, especially for brunch! It’s rich and filling but also versatile enough to pair with a light salad. I sometimes swap half the cheese for vegetables to cut down on calories without sacrificing flavor.” – Sarah L.
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“I often make quiche for my family gatherings, and the cheese quiche is always a hit. It’s so easy to customize based on dietary needs, too. I recently tried a crustless version, which turned out to be a great low-carb alternative.” – John P.
Yes, you can eat a quiche without worrying about the calories. You can make it yourself with some simple steps.
The main calorie content is in the crust of the quiche, to which extra butter and fat are added, making it a bit unhealthy.
You can make your low-carb quiche without a crust. It tastes the same, but the crust is not added and is easier to make.
This quiche is much lower in calories than the crusted one. All the ingredients in this recipe are healthy.
Also, you can play with the recipes. Create your own quiche by adding your favorite vegetables and meat.
We will share an exciting recipe for a low-carb quiche. It’s delicious and has fewer calories.
- For the low-carb quiche, you will need bacon, eggs, milk, red and green onions.
- First, you have to preheat the oven
- Cook the bacon until it is crispy
- Now chop red onion bacon and green onion nicely
- Take a separate bowl and whisk milk and eggs together
- After that, pour the chopped ingredients into the bowl. Mix all the ingredients,
- pour the mixture into the baking pan, and bake it for 40-45 minutes.
- Your yummy low-carb is ready.
- Enjoy it with your family and friends.
Quiche Calories Slice
An average slice of quiche, which is ⅙ of a 9-inch quiche, contains 250-300 calories. Quiche is always high in calories.
Several factors contribute to the calories of a quick. You can make a low-calorie, homemade quiche with moderate use of ingredients. Store-bought quiches are always high in calories.
If we look at general nutrition advice, the protein content is good as it contains a lot of eggs. On the other hand, every kind of quiche uses a good amount of fat to make its crust.
However, a homemade crust contains fewer calories than a store-bought one. The amount of carbohydrates in the quiche is also significant because flour makes the crust.
As they are very high in calories, they are not recommended for people on a diet. A limited amount of intake of a quick diet is always recommended for people on a diet.
Variations of Quiche
If you’re looking to switch things up or make your quiche healthier, consider trying one of these variations:
- Vegetarian Quiche: Add spinach, mushrooms, or bell peppers for more fiber and nutrients. They won’t add many calories.
- Meat-Based Quiche: For heartier meals, add ham, bacon, or sausage. They will raise the protein, fat, and calorie levels.
- Crustless Quiche: Removing the crust cuts carbs and calories. It makes a lighter dish that still has the quiche’s rich flavor.
Health Tips and How to Make Quiche Healthier
Traditional cheese quiche can be high in calories. But, there are ways to reduce the calories and make it healthier.
- Use Low-Fat Cheese: Opt for a reduced-fat or part-skim cheese to lower the fat and calorie content.
- Add nutrient-dense veggies: like spinach, broccoli, or zucchini. They boost fiber and vitamins. This will let you use less cheese.
- Choose Whole Wheat Crust: If you enjoy the crust, consider using a whole wheat version for added fiber and nutrients.
- Go Crustless: A crustless quiche cuts carbs and calories, as noted.
- Use Egg Whites: Replace some or all of the eggs with egg whites to reduce cholesterol and fat.
For more tips on how to reduce calories in quiche and other meals, visit: calorie calculator
Preparation Tips
Making quiche at home is easy, and with a few adjustments, you can customize it to fit your dietary preferences. Here’s a quick recipe outline:
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Ingredients: Eggs, cheese, cream or milk, salt, pepper, and your choice of filling (vegetables, meats, etc.).
Instructions:
- Preheat your oven to 375°F (190°C).
- In a large bowl, whisk together eggs, cream, salt, and pepper.
- Add your cheese and fillings, and pour the mixture into a pie crust (or directly into a greased pie dish for a crustless version).
- Bake for 35-40 minutes or until the center is set and the top is golden brown.
- Let the quiche cool for 10 minutes before slicing and serving.
Serving Sizes and Comparisons
When it comes to portion sizes, a standard serving of quiche is about 1/8 of a 9-inch pie. However, portions can vary depending on where you purchase your quiche or how you prepare it at home. For comparison:
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Vegetarian Quiche: Typically contains fewer calories due to the absence of meat. A veggie quiche slice can range between 250-300 calories.
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Meat-Based Quiche: A slice with ham, bacon, or sausage may have 350-400 calories due to the added fats and proteins.
If you’re watching your calorie intake, it’s important to be mindful of the ingredients used and the serving size.
Conclusion
Cheese quiche is a perfect and yummy dish. You can amaze your guests with this fantastic dish or treat yourself to cheese quiche.
This article covered the calories in a cheese quiche. It also discussed how to enjoy it without worrying about its high calorie count.
You can enjoy this delicious and savory dish by mindful eating and following portion control. The calorie content depends on your consumption and the ingredients added to the diet.
Also, check out our guide on puff vs. filo pastry.
