Quiche : egg white, spinach and jalapeno Recipe
Quiche : egg white, spinach and jalapeno has a high-calorie, average-carb, average-fat and very high-protein content. It is a good source of Calcium, Vitamin A and Vitamin C.
The food contains 31g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 43.8 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Moreover, the average fat content makes it suitable if you're on a low-fat diet plan. It's average MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
It has a low density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong.
Ideally consumed as a Main Dish.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 75, for Quiche : egg white, spinach and jalapeno, and we advise that this food in moderation.
Calorie Breakdown
| Calories from Protein | 45% | |
| Calories from Fat | 24% | |
| Calories from Carbs | 32% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin A
- Very high in Vitamin C
- High in Dietary Fiber
- High in Calcium
- Very low in Sodium
Why this is bad for you
- High in Saturated Fat
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 3105 IU | 62.1% | ||
| Vitamin C | 20.3 mg | 33.8% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 0.76 mg | 2.5% | ||
| Thiamin | 0.07 mg | 4.5% | ||
| Riboflavin | 0.14 mg | 8.4% | ||
| Niacin | 0.54 mg | 2.7% | ||
| Vitamin B6 | 0.21 mg | 10.6% | ||
| Folate | 69.2 mcg | 17.3% | ||
| Vitamin B12 | 0.15 mcg | 2.5% | ||
| Pantothenic Acid | 0.18 mg | 1.8% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 220 mg | 22% | ||
| Iron | 2.1 mg | 11.8% | ||
| Magnesium | 32 mg | 8% | ||
| Phosphorus | 179 mg | 17.9% | ||
| Potassium | 250.5 mg | 7.2% | ||
| Sodium | 1 mg | 0% | ||
| Zinc | 0.84 mg | 5.6% | ||
| Copper | 0.08 mg | 4% | ||
| Manganese | 0.32 mg | 16.2% | ||
| Selenium | 3.4 mcg | 4.8% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 31 g | 10.3% | ||
| Dietary Fiber | 6.4 g | 25.6% | ||
| Sugars | 2.1 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 43.8 g | 87.6% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 10.3 g | 15.8% | ||
| Saturated Fat | 5.2 g | 26% | ||
| Monounsaturated Fat | 3.9 g | |||
| Polyunsaturated Fat | 0.3 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 400 Calories from Fat 0
% Daily Value *
Total Fat 10.3 g 15.8%
Saturated Fat 5.2 g 26%
Trans Fat
Cholesterol 19.7 mg 6.6%
Sodium 1 mg 0%
Total Carbohydrates 31 g 10.3%
Dietary Fiber 6.4 g25.6%
Sugars 2.1 g
Protein 43.8 g 87.6%
Vitamin A 62.1% Vitamin C 33.8%
Calcium 22% Iron 11.8%
*Based on a 2000 Calorie diet
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