Quiche (Spinach) Recipe
Quiche (Spinach) has a average-calorie, average-carb, high-fat and average-protein content. It is a good source of Iron, Vitamin A, Vitamin C and Folate.
The food contains 25.6g 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 10 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. 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 gives a good yield of Iron at 3.67 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has an average density of Sodium, thus making it suitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.
Ideally consumed as a Main Dish.
Based on the composite nutritive standing Quiche (Spinach) has been given a composite ranking of 58, and in moderation.
Calorie Breakdown
| Calories from Protein | 14% | |
| Calories from Fat | 49% | |
| Calories from Carbs | 37% |
Why this is good for you
- Very high in Vitamin A
- High in Vitamin C
- High in Iron
- Very high in Folate
Why this is bad for you
- Very high in Cholesterol
- High in Saturated Fat
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 4245 IU | 84.9% | ||
| Vitamin C | 12.1 mg | 20.2% | ||
| Vitamin D | 24.8 IU | 6.2% | ||
| Vitamin E | 3.3 mg | 10.9% | ||
| Thiamin | 0.15 mg | 10.3% | ||
| Riboflavin | 0.32 mg | 18.9% | ||
| Niacin | 1.1 mg | 5.6% | ||
| Vitamin B6 | 0.18 mg | 8.8% | ||
| Folate | 133.6 mcg | 33.4% | ||
| Vitamin B12 | 0.31 mcg | 5.1% | ||
| Pantothenic Acid | 0.15 mg | 1.5% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 161 mg | 16.1% | ||
| Iron | 3.7 mg | 20.4% | ||
| Magnesium | 58.8 mg | 14.7% | ||
| Phosphorus | 153 mg | 15.3% | ||
| Potassium | 471.2 mg | 13.5% | ||
| Sodium | 427.9 mg | 17.8% | ||
| Zinc | 1.2 mg | 8.2% | ||
| Copper | 0.19 mg | 9.5% | ||
| Manganese | 0.75 mg | 37.6% | ||
| Selenium | 3 mcg | 4.3% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 25.6 g | 8.5% | ||
| Dietary Fiber | 3.2 g | 12.8% | ||
| Sugars | 3.4 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 10 g | 20% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 15.1 g | 23.2% | ||
| Saturated Fat | 5 g | 25% | ||
| Monounsaturated Fat | 6.8 g | |||
| Polyunsaturated Fat | 2 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 276 Calories from Fat 0
% Daily Value *
Total Fat 15.1 g 23.2%
Saturated Fat 5 g 25%
Trans Fat
Cholesterol 97.1 mg 32.4%
Sodium 427.9 mg 17.8%
Total Carbohydrates 25.6 g 8.5%
Dietary Fiber 3.2 g12.8%
Sugars 3.4 g
Protein 10 g 20%
Vitamin A 84.9% Vitamin C 20.2%
Calcium 16.1% Iron 20.4%
*Based on a 2000 Calorie diet
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