Ham & Bean Quiche has a average-calorie, average-carb, high-fat and high-protein content. It is a good source of Calcium and Folate.
The food contains 15.6g 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 21.9 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 high fat content makes it unsuitable if you're on a low-fat diet plan. It's average MUFA and low PUFA.
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. It is also a 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 & Bean Quiche has been given a composite ranking of 15, and sparingly.
Calories from Protein | 25% | |
Calories from Fat | 57% | |
Calories from Carbs | 18% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 409.1 IU | 8.2% | Top 30% | High |
Retinol | 109.8 mcg | |||
Vitamin C | 0.61 mg | 1% | Mid 40% | Average |
Vitamin D | 25 IU | 6.3% | Top 10% | Very High |
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 0.61 mg | 3% | Mid 40% | Average |
Vitamin B6 | 0 mg | |||
Folate | 70.1 mcg | 17.5% | Top 10% | Very High |
Folic Acid | 0 mcg | |||
Vitamin B12 | 0.61 mcg | 10.2% | Top 30% | High |
Pantothenic Acid | 0.61 mg | 6.1% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 236 mg | 23.6% | Top 10% | Very High |
Iron | 1.2 mg | 6.8% | Mid 40% | Average |
Magnesium | 28 mg | 7% | Top 30% | High |
Phosphorus | 236.6 mg | 23.7% | Top 10% | Very High |
Potassium | 232.9 mg | 6.7% | Top 30% | High |
Sodium | 262.1 mg | 10.9% | Mid 40% | Average |
Zinc | 1.8 mg | 12.2% | Top 10% | Very High |
Copper | 0 mg | |||
Manganese | 0 mg | |||
Selenium | 12.8 mcg | 18.3% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 9.5 g | 3.2% | Mid 40% | Average |
Dietary Fiber | 2.9 g | 11.5% | Top 30% | High |
Sugars | 0.4 g | |||
Glucose | 0 mg | |||
Fructose | 0 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 13.4 g | 26.7% | Top 30% | High |
Tryptophan | 0 mg | |||
Threonine | 0.6 mg | |||
Isoleucine | 0.6 mg | |||
Leucine | 0.6 mg | |||
Lysine | 1.2 mg | |||
Methionine | 0.6 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.6 mg | |||
Tyrosine | 0.6 mg | |||
Valine | 0.6 mg | |||
Arginine | 0.6 mg | |||
Histidine | 0.6 mg | |||
Alanine | 0.6 mg | |||
Aspartic Acid | 1.2 mg | |||
Glutamic Acid | 2.4 mg | |||
Glycine | 0.6 mg | |||
Proline | 1.2 mg | |||
Serine | 0.6 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 13.4 g | 20.5% | Top 30% | High |
Saturated Fat | 7.6 g | 38.1% | Top 30% | High |
Monounsaturated Fat | 3.7 g | |||
Polyunsaturated Fat | 0.6 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 1.8 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 347 Calories from Fat 197
% Daily Value *
Total Fat 21.9 g 33.7%
Saturated Fat 12.5 g 62.5%
Trans Fat
Cholesterol 188.6 mg 62.9%
Sodium 429.8 mg 17.9%
Total Carbohydrates 15.6 g 5.2%
Dietary Fiber 4.7 g18.8%
Sugars 0.6 g
Protein 21.9 g 43.8%
Vitamin A 13.4% Vitamin C 1.7%
Calcium 38.7% Iron 11.1%
*Based on a 2000 Calorie diet
Per Serving | Calories 26
Protein 1.7 g | Carbs 5 g | Fat 0.1 g
Per Serving | Calories 104
Protein 6.6 g | Carbs 19.2 g | Fat 0.41 g
Per Serving | Calories 115
Protein 7.3 g | Carbs 17.5 g | Fat 2.1 g
Per Serving | Calories 133
Protein 7.3 g | Carbs 14.6 g | Fat 5.3 g
Per Serving | Calories 100
Protein 7 g | Carbs 8.7 g | Fat 4 g
Per Serving | Calories 269
Protein 7.2 g | Carbs 31.3 g | Fat 12.7 g
Per Serving | Calories 33
Protein 1.4 g | Carbs 1.86 g | Fat 2.5 g
Per Serving | Calories 349
Protein 17.1 g | Carbs 60.5 g | Fat 3.9 g