Quiche lorraine vs Spanish omelette: which is healthier?

Spanish omelette is more nutrient-dense, scoring 44/100 against 11/100 for quiche lorraine. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Quiche lorraine

11/100Low nutrient density

382 kcal per 100 g. 1 slice (1/8): 100 g

Spanish omelette

44/100Moderate nutrient density

156 kcal per 100 g. 1 wedge (1/6): 160 g

Higher score

Which to pick for your goal

Fewer caloriesSpanish omelette382 vs 156 kcal per 100 g
More proteinQuiche lorraine11 vs 5.4 g per 100 g
More fiberSpanish omelette1.1 vs 1.6 g per 100 g
Less sugarSpanish omelette1.9 vs 1.3 g per 100 g
More potassiumSpanish omelette143 vs 335 mg per 100 g
Less saturated fatSpanish omelette14 vs 1.9 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Quiche lorraine, 100 g	Spanish omelette, 100 g	Quiche lorraine, 100 g	Spanish omelette, 160 g
Calories	382 kcal	156 kcal	382 kcal	250 kcal
Protein	11 g	5.4 g	11 g	8.7 g
Carbohydrates	15 g	13 g	15 g	20 g
Sugars	1.9 g	1.3 g	1.9 g	2.1 g
Fiber	1.1 g	1.6 g	1.1 g	2.5 g
Fat	31 g	9.4 g	31 g	15 g
Saturated fat	14 g	1.9 g	14 g	3 g
Vitamin C	0.2 mg	14 mg	0.2 mg	22 mg
Vitamin A	219 µg	51 µg	219 µg	81 µg
Potassium	143 mg	335 mg	143 mg	536 mg
Iron	1.3 mg	1.1 mg	1.3 mg	1.8 mg
Calcium	132 mg	29 mg	132 mg	47 mg
Magnesium	15 mg	20 mg	15 mg	32 mg
Sodium	471 mg	294 mg	471 mg	471 mg

Last updated November 12, 2026. Scores use the HowHealthyIs Score method.

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