Ham and Spinach Quiche - Make Ahead Recipe
Ham and Spinach Quiche - Make Ahead has a very high-calorie, average-carb, very high-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin C and Folate.
The food contains 49.2g 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 24.3 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
However, the very high fat content makes it unsuitable if you're on a low-fat diet plan. It's average MUFA and low PUFA.
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 4 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 a high density of Sodium, thus making it unsuitable for a low-sodium diet. Besides other nutrients, it is high 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. It is also a very high 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 Ham and Spinach Quiche - Make Ahead has been given a composite ranking of 14, and sparingly.
Calorie Breakdown
| Calories from Protein | 15% | |
| Calories from Fat | 54% | |
| Calories from Carbs | 31% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin C
- Very high in Calcium
- High in Iron
- Very high in Folate
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 | 3.7 IU | 0.1% | Mid 40% | Average |
| Retinol | 145.4 mcg | |||
| Vitamin C | 11.5 mg | 19.1% | Top 30% | High |
| Vitamin D | 23.9 IU | 6% | Top 10% | Very High |
| Thiamin | 0 mg | |||
| Riboflavin | 0 mg | |||
| Niacin | 1.4 mg | 6.9% | Mid 40% | Average |
| Vitamin B6 | 0 mg | |||
| Folate | 89.4 mcg | 22.4% | Top 10% | Very High |
| Folic Acid | 0 mcg | |||
| Vitamin B12 | 0.46 mcg | 7.6% | Top 30% | High |
| Pantothenic Acid | 0.46 mg | 4.6% | Mid 40% | Average |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 140.8 mg | 14.1% | Top 10% | Very High |
| Iron | 1.8 mg | 10.2% | Top 30% | High |
| Magnesium | 44 mg | 11% | Top 10% | Very High |
| Phosphorus | 166.1 mg | 16.6% | Top 30% | High |
| Potassium | 342.7 mg | 9.8% | Top 10% | Very High |
| Sodium | 329.4 mg | 13.7% | Top 30% | High |
| Zinc | 1.4 mg | 9.2% | Top 30% | High |
| Copper | 0 mg | |||
| Manganese | 0.46 mg | 22.9% | Top 30% | High |
| Selenium | 17 mcg | 24.2% | Top 30% | High |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 22.6 g | 7.5% | Top 30% | High |
| Dietary Fiber | 1.7 g | 6.6% | Top 30% | High |
| Sugars | 0.5 g | |||
| Glucose | 0 mg | |||
| Fructose | 0 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 11.1 g | 22.3% | Top 30% | High |
| Tryptophan | 0 mg | |||
| Threonine | 0.5 mg | |||
| Isoleucine | 0.5 mg | |||
| Leucine | 0.5 mg | |||
| Lysine | 0.9 mg | |||
| Methionine | 0.5 mg | |||
| Cystine | 0 mg | |||
| Phenylalanine | 0.5 mg | |||
| Tyrosine | 0.5 mg | |||
| Valine | 0.5 mg | |||
| Arginine | 0.5 mg | |||
| Histidine | 0.5 mg | |||
| Alanine | 0.5 mg | |||
| Aspartic Acid | 0.9 mg | |||
| Glutamic Acid | 2.3 mg | |||
| Glycine | 0.5 mg | |||
| Proline | 0.9 mg | |||
| Serine | 0.5 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 17.8 g | 27.4% | Top 30% | High |
| Saturated Fat | 10.5 g | 52.5% | Top 10% | Very High |
| Monounsaturated Fat | 5 g | |||
| Polyunsaturated Fat | 0.9 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 0 g | |||
| Ash | 1.8 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 641 Calories from Fat 350
% Daily Value *
Total Fat 38.8 g 59.7%
Saturated Fat 22.9 g 114.5%
Trans Fat
Cholesterol 215.1 mg 71.7%
Sodium 718.2 mg 29.9%
Total Carbohydrates 49.2 g 16.4%
Dietary Fiber 3.6 g14.4%
Sugars 1.1 g
Protein 24.3 g 48.6%
Vitamin A 0.2% Vitamin C 41.7%
Calcium 30.7% Iron 22.2%
*Based on a 2000 Calorie diet
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