The Nutrition of Quiche

Spam And Cheese Quiche

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Quiche seems to go in and out of fashion. However, it never entirely disappears, because traditional homemade quiches made from ham, cheese, cream and eggs are so tasty. While most foods are acceptable when eaten in moderation, quiche is best enjoyed sparingly because the fat and sodium found in traditional quiches make them unhealthy when eaten regularly.

Calorie and Fat

One slice of homemade ham and cheese quiche has 405 calories and 29 g fat. While it's OK to splurge now and then, eating this food consistently could easily undermine the best dietary intentions. The eggs, cheeses and ham all contribute to the 150 mg cholesterol found in this food. The American Heart Association recommends no more than 300 mg cholesterol per day. However, if you already have heart disease or have low-density levels of cholesterol over 100 mg/dl, total cholesterol intake should be less than 200 mg per day. Having seconds of this food puts you right up against the upper recommended limit, which is why this could never be considered a heart-healthy food.


One slice of homemade ham and cheese quiche packs 409 mg sodium. This is 27 percent of the 1,500 mg limit suggested by the American Heart Association. The sodium content could be pared down by substituting Swiss cheese for some of the other cheeses and using less of the processed ham than called for.


Not everything about quiche is bad news. One slice of homemade quiche has 12 g protein. This is roughly 25 percent of the total protein needed by a 130-lb woman. However, if you are going to indulge in this food, pair it with a light, undressed salad because you will need the extra fiber found in the salad.

Vitamins and Minerals

While quiche has no vitamin C and only satisfies 1 percent of the iron required in a 2,000-calorie diet, one slice does supply 12 percent of the vitamin A and 23 percent calcium by those consuming a 2,000-calorie diet. Serving fruit for dessert can provide the missing vitamin C.