Quiche is a decadent staple for a brunch and can be a tasty option for lunch or dinner as well. Ham, cheese and egg quiche is rich and filling but can be high in calories and saturated fat. If you are watching your weight, you may want to check out the nutrition facts before enjoying this dish or make some recipe modifications to reduce the calorie content.
Traditional quiches include eggs, cream, cheese and various other filling ingredients, all baked in a pie crust. The crust itself is high in fat, and when combined with other high-fat ingredients, such as cream and cheese, the total count can be staggering. One slice of homemade ham, cheese and egg quiche contains approximately 350 calories and 23 grams of fat, 12 of which are saturated. That's over 75 percent of the daily limit of saturated fat recommended by the American Heart Association for a 2,000-calorie diet.
Because of the eggs, ham and cheese in this dish, quiche is a source of high-quality protein. One slice provides 13 grams of protein, which is 28 percent of the amount of protein women need in a day and 23 percent of the amount men need. Protein is necessary for the health of every cell and tissue in the body and for building muscle. The protein found in quiche is complete, meaning it contains all of the essential amino acids that the body needs.
Vitamin and Mineral Boost
Ham, cheese and egg quiche is relatively low in vitamins and minerals. One slice provides 33 percent of the daily value for calcium, 12 percent of the DV for iron, 11 percent of the DV for vitamin A and 11 percent of the DV for potassium. To bump up the nutritional value of your quiche, consider adding nutrient-rich veggies such as diced red peppers or fresh or frozen spinach.
Change It Up
If you are making your quiche from a recipe, there are simple modifications you can make to reduce the calorie and fat content. Quiche is relatively low in carbohydrates at about 20 grams per serving, but you can reduce both the carbohydrate and fat content by making your quiche crustless. You can also cut down on fat and calories by using reduced-fat cheese and low-fat milk instead of half-and-half or heavy cream.
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- Taste of Home: Ham 'n' Cheese Quiche Recipe
- The Daily Plate: Quiche Lorraine Ham and Cheese Schneiders
- American Heart Association: Know Your Fats
- Centers for Disease Control and Prevention: Protein
- U.S. Department of Agriculture: National Nutrient Database
- U.S. Food and Drug Administration: Guidance for Industry: A Food Labeling Guide
- MyFitnessPal: Calories in Chartwell Higher Education Ham and Swiss Quiche
Becky Bell is a registered dietitian with experience in the areas of diabetes, chronic kidney disease and general nutrition. Bell holds a Bachelor of Science in dietetics from Olivet Nazarene University and a Master of Science in human nutrition from the University of Alabama.