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Provides protein and spinach-derived vitamins
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 slice (medium) of Gluten-Free Spinach Quiche (125 g) has 264 calories. That works out to 211 calories per 100 g. It contains 14.8 g of carbs, 13 g of protein, 17.3 g of fat and 1.5 g of fiber. Its 141.3 µg of Vitamin K covers 118% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Selected: 1 slice (medium) · 125 g
264
KCAL / 125G
Carbs
14.8g
· 5% DV
Protein
13g
· 26% DV
Fat
17.3g
· 22% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 22% · Protein 19% · Fat 59%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 264 kcal | |
| Total fat | 17.3 g | 22% |
| Saturated fat | 7.63 g | 38% |
| Trans fat | 0.22 g | |
| Sodium | 523 mg | 23% |
| Total carbohydrate | 14.8 g | 5% |
| Fiber | 1.5 g | 5% |
| Protein | 13 g | 26% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 125 g | 264 kcal |
| 1 piece (mini) | 40 g | 84 kcal |
| 1 slice (thin) | 75 g | 158 kcal |
| 100 g | 100 g | 211 kcal |
| 1 slice (small) | 100 g | 211 kcal |
| 1 serving (medium) | 150 g | 317 kcal |
| 1 slice (large) | 175 g | 369 kcal |
| 1 serving (large) | 225 g | 475 kcal |
| 1 piece (whole) | 280 g | 591 kcal |
Calculated from 211 calories per 100 g.
Gluten-free spinach quiche usually has a crust made with gluten-free flour and a filling of spinach, eggs, and milk or cream. Cheese, onion, and herbs are common additions, though recipes vary.
Gluten-free spinach quiche is made by partially baking a gluten-free pastry crust, adding a spinach-and-egg filling, and baking until set. Cook excess moisture out of the spinach first so the filling does not turn watery.
Yes, frozen spinach works well in gluten-free spinach quiche. Thaw it completely and squeeze out as much water as possible before adding it; otherwise, the filling may become wet and the crust can soften.
Gluten-free spinach quiche crust can crumble because gluten-free flour lacks the elasticity of wheat dough. Chilling the dough, pressing it firmly into the pan, and letting the baked quiche rest before slicing help it hold together.
To keep gluten-free spinach quiche from getting soggy, remove excess water from the spinach and avoid adding watery vegetables. Blind-bake the crust before filling it, and let the finished quiche rest before cutting.
Gluten-free spinach quiche keeps in the refrigerator for about 3–4 days when covered and chilled promptly after cooking. Store it in a sealed container, and discard it if its smell or appearance changes.
Yes, gluten-free spinach quiche can be frozen. Cool it completely, wrap individual slices airtight, and thaw them in the refrigerator before reheating; the crust may be slightly softer after freezing.
Reheat gluten-free spinach quiche in the oven for a firmer crust and more even warming. Cover the top loosely if it browns too quickly, and heat until the center is hot; a microwave is faster but softens the crust.
A crisp green salad is an easy pairing for gluten-free spinach quiche, balancing its rich egg-and-cheese filling. Roasted vegetables or a light soup also work well for a more substantial meal.
Yes, you can make gluten-free spinach quiche without a crust by pouring the filling into a greased baking dish and baking until set. It will be closer to a spinach frittata than a traditional quiche.
Vitamins
Vitamin K
141.25µg · 118% DV
B12
0.79µg · 33% DV
Biotin
8.88µg · 30% DV
Vitamin A
235µg · 26% DV
Minerals
Selenium
23µg · 42% DV
Phosphorus
253mg · 36% DV
Sodium
523mg · 23% DV
Calcium
223mg · 22% DV
Potassium ⭐
295mg · 9% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 264 calories in 1 slice (medium) (125 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Gluten-free spinach quiche is a French-style savoury tart: a gluten-free pastry case filled with spinach and a set mixture of eggs and dairy. Recipes vary, with different gluten-free flours used for the crust, and it can be baked at home or bought ready-made.
Serve a slice warm or at room temperature for brunch, lunch, or a light supper. In France it is often part of a simple meal with salad; elsewhere, it also works well with soup or alongside a pot of tea. Spinach contributes vitamins, while eggs and dairy make this a useful source of protein: it provides 10.4 g per 100 g. For a lighter version, use a thinner crust and add extra spinach to the filling.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
7.63g
MONOUNSATURATED
5.69g
POLYUNSATURATED
2.03g
Omega 6:3 ratio 11.9:1
Above the ideal 4:1 (11.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.