How healthy is quiche lorraine?
Is quiche lorraine healthy? Best kept occasional. Quiche lorraine scores 11/100 on the HowHealthyIs Score: 100 g provides 382 kcal, 219 µg vitamin A and 11 g protein. Quiche lorraine is a pastry case filled with an egg and cream custard and bacon. It gives some protein and vitamin A, but pastry, cream and bacon make it high in saturated fat. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Quiche lorraine ranks higher than 11% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin A6%
- Protein6%
- Calcium3%
- Iron2%
- Vitamin E1%
- Fiber1%
- Magnesium1%
- Potassium1%
- Vitamin C0%
Counts against
- Saturated fat19%
- Added sugars0%
- Sodium5%
Raw NRF9.3: 21 minus 24 = -3. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in quiche lorraine?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 382 kcal | 382 kcal | |
| Protein | 11 g | 11 g | 21% |
| Carbohydrates | 15 g | 15 g | 6% |
| Fiber | 1.1 g | 1.1 g | 4% |
| Sugars | 1.9 g | 1.9 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 31 g | 31 g | 40% |
| Saturated fat | 14 g | 14 g | 72% |
| Omega-3 fats | 0.3 g | 0.3 g | |
| Vitamins | |||
| Vitamin A | 219 µg | 219 µg | 24% |
| Vitamin C | 0.2 mg | 0.2 mg | 0% |
| Vitamin D | 1.3 µg | 1.3 µg | 7% |
| Vitamin E | 0.8 mg | 0.8 mg | 5% |
| Vitamin K | 5.7 µg | 5.7 µg | 5% |
| Vitamin B12 | 0.5 µg | 0.5 µg | 22% |
| Folate | 50 µg | 50 µg | 13% |
| Minerals | |||
| Calcium | 132 mg | 132 mg | 10% |
| Iron | 1.3 mg | 1.3 mg | 7% |
| Potassium | 143 mg | 143 mg | 3% |
| Magnesium | 15 mg | 15 mg | 4% |
| Zinc | 1.1 mg | 1.1 mg | 10% |
| Sodium | 471 mg | 471 mg | 20% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard quiche lorraine?
We estimate quiche lorraine from this standard recipe (serves 8, about 800 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Modeled with homemade shortcrust and a little gruyère, which many modern recipes add.
| Ingredient | Amount |
|---|---|
| Shortcrust pastry | 250 g |
| Bacon lardons (about 170 g raw, fried and drained) | 60 g |
| 3 eggs | 150 g |
| 1 egg yolk | 17 g |
| Heavy cream | 300 g |
| Milk | 100 g |
| Gruyère | 60 g |
| Nutmeg | 0.3 g |
| Salt | 2 g |
| Black pepper | 0.5 g |
Why is quiche lorraine good for you?
- 219 µg vitamin A in 1 slice (1/8), 24% of the daily value. Vitamin A contributes to the maintenance of normal vision.
- 0.5 µg vitamin B12 in 1 slice (1/8), 22% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 11 g protein in 1 slice (1/8), 21% of the daily value. Protein contributes to the maintenance of muscle mass.
Good ways to use it
- A brunch or lunch slice with a large green salad
- Sharing at a buffet
What should you watch out for?
- Bacon is a processed meat, and processed meat eaten regularly is linked to a higher risk of bowel cancer.
- Rich in saturated fat and calories for a modest slice.
What can you eat instead of quiche lorraine?
Foods you can use the same way with a higher HowHealthyIs Score.