crustless spinach-lemon-feta quiche Recipe
crustless spinach-lemon-feta quiche has a average-calorie, low-carb, high-fat and high-protein content. It is a good source of Calcium, Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Riboflavin and Folate.
The food contains 10g of carbs. The carbohydrate profile of the the food reveals it is low 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 17.1 gms of protein, it is high 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 a good source of Vitamin B6 and Vitamin B12.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 high density of Sodium, thus making it unsuitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Ideally consumed as a Main Dish.
Based on the composite nutritive standing crustless spinach-lemon-feta quiche has been given a composite ranking of 22, and sparingly.
Calorie Breakdown
| Calories from Protein | 23% | |
| Calories from Fat | 64% | |
| Calories from Carbs | 13% |
Why this is good for you
- Very high in Protein
- High in Vitamin B6
- Very high in Vitamin A
- High in Vitamin C
- Very high in Riboflavin
- Very high in Calcium
Why this is bad for you
- Very high in Cholesterol
- Very high in Saturated Fat
- High in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 4655 IU | 93.1% | ||
| Vitamin C | 15.7 mg | 26.1% | ||
| Vitamin D | 76.4 IU | 19.1% | ||
| Vitamin E | 1.6 mg | 5.2% | ||
| Thiamin | 0.13 mg | 8.6% | ||
| Riboflavin | 0.75 mg | 44.4% | ||
| Niacin | 0.84 mg | 4.2% | ||
| Vitamin B6 | 0.43 mg | 21.7% | ||
| Folate | 136.4 mcg | 34.1% | ||
| Vitamin B12 | 1.5 mcg | 25.6% | ||
| Pantothenic Acid | 0.69 mg | 6.9% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 351 mg | 35.1% | ||
| Iron | 2.4 mg | 13.6% | ||
| Magnesium | 52.4 mg | 13.1% | ||
| Phosphorus | 351 mg | 35.1% | ||
| Potassium | 502.4 mg | 14.4% | ||
| Sodium | 664.3 mg | 27.7% | ||
| Zinc | 2.5 mg | 16.6% | ||
| Copper | 0.1 mg | 5.1% | ||
| Manganese | 0.46 mg | 23% | ||
| Selenium | 8.9 mcg | 12.7% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 10 g | 3.3% | ||
| Dietary Fiber | 1.8 g | 7.2% | ||
| Sugars | 3.1 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 17.1 g | 34.2% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 21.2 g | 32.6% | ||
| Saturated Fat | 9.3 g | 46.5% | ||
| Monounsaturated Fat | 8.5 g | |||
| Polyunsaturated Fat | 2 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 296 Calories from Fat 0
% Daily Value *
Total Fat 21.2 g 32.6%
Saturated Fat 9.3 g 46.5%
Trans Fat
Cholesterol 262.6 mg 87.5%
Sodium 664.3 mg 27.7%
Total Carbohydrates 10 g 3.3%
Dietary Fiber 1.8 g7.2%
Sugars 3.1 g
Protein 17.1 g 34.2%
Vitamin A 93.1% Vitamin C 26.1%
Calcium 35.1% Iron 13.6%
*Based on a 2000 Calorie diet
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