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Salmon Spinach Quiche Calories
Source of protein, omega-3, and folate
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 slice (medium) of Salmon Spinach Quiche (130 g) has 325 calories. That works out to 250 calories per 100 g. It contains 20 g of carbs, 15.9 g of protein, 21.1 g of fat and 1.7 g of fiber. Its 2 µg of B12 covers 84% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Salmon Spinach Quiche Nutrition Facts
Selected: 1 slice (medium) · 130 g
325
KCAL / 130G
Carbs
20g
· 7% DV
Protein
15.9g
· 32% DV
Fat
21.1g
· 27% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 24% · Protein 19% · Fat 57%
Salmon Spinach Quiche nutrition facts table · 1 slice (medium) (130 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 325 kcal | |
| Total fat | 21.1 g | 27% |
| Saturated fat | 9.23 g | 46% |
| Trans fat | 0.16 g | |
| Sodium | 546 mg | 24% |
| Total carbohydrate | 20 g | 7% |
| Fiber | 1.7 g | 6% |
| Protein | 15.9 g | 32% |
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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How Many Calories in 1 Slice of Salmon Spinach Quiche?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 130 g | 325 kcal |
| 1 piece (small) | 65 g | 163 kcal |
| 1 slice (thin) | 80 g | 200 kcal |
| 100 g | 100 g | 250 kcal |
| 1 cup (diced) | 150 g | 375 kcal |
| 1 slice (thick) | 180 g | 450 kcal |
| 1 piece (large) | 220 g | 550 kcal |
| 1 serving (large) | 250 g | 625 kcal |
Calculated from 250 calories per 100 g.
Frequently Asked Questions About Salmon Spinach Quiche
How do you make Salmon Spinach Quiche?
Salmon Spinach Quiche is made by filling a pastry shell with spinach and salmon, pouring over a mixture of eggs and cream, and baking until set. Sauté and drain the spinach first, and blind-bake the crust if you want a firmer base.
Can you use smoked salmon in Salmon Spinach Quiche?
Yes, smoked salmon works well in Salmon Spinach Quiche and adds a stronger, saltier flavor than fresh salmon. Fold it into the filling near the end of preparation, and taste before adding extra salt.
Should Salmon Spinach Quiche be served hot or cold?
Salmon Spinach Quiche can be served warm, at room temperature, or cold. Let it rest briefly after baking so the egg filling sets and slices hold their shape; chilled slices are convenient for lunch or a picnic.
Can Salmon Spinach Quiche be frozen?
Yes, Salmon Spinach Quiche freezes well after baking. Cool it completely, wrap individual slices tightly, and thaw them in the refrigerator before reheating. The crust may be less crisp after thawing, so warm slices in an oven rather than a microwave.
Can you make Salmon Spinach Quiche without a crust?
Yes, Salmon Spinach Quiche can be made without pastry as a crustless bake. Grease the baking dish well and cook the spinach until its moisture has evaporated; without a crust, the egg mixture sets directly against the dish.
Why is my Salmon Spinach Quiche watery?
Salmon Spinach Quiche is often watery because spinach releases moisture as it cooks. Thaw and squeeze frozen spinach, or sauté fresh spinach and drain it well before adding it; excess liquid can also leave the center soft.
Can you prepare Salmon Spinach Quiche ahead of time?
Yes, you can prepare Salmon Spinach Quiche ahead by cooking and cooling the filling components separately. Keep them refrigerated and assemble just before baking, since storing wet filling in the pastry shell can make the crust soggy.
How do you reheat Salmon Spinach Quiche?
Reheat Salmon Spinach Quiche in an oven until the center is hot; this helps the pastry stay firmer than microwave reheating. Cover the edges if they brown too quickly, and refrigerate any portion you do not serve.
What kind of salmon is best for Salmon Spinach Quiche?
Fresh salmon, leftover cooked salmon, and smoked salmon can all be used in Salmon Spinach Quiche. Fresh or cooked salmon gives a milder result, while smoked salmon brings more salt and a pronounced smoky flavor.
What should you serve with Salmon Spinach Quiche?
Serve Salmon Spinach Quiche with a crisp green salad, roasted vegetables, or a light soup. A simple lemon dressing complements the richness of the egg-and-cream filling without competing with the salmon.
Salmon Spinach Quiche Vitamins & Minerals
Vitamins
B12
2.02µg · 84% DV
Vitamin K
93.6µg · 78% DV
Biotin
10.66µg · 36% DV
B3
4.42mg · 28% DV
Minerals
Selenium
33µg · 60% DV
Phosphorus
267mg · 38% DV
Sodium
546mg · 24% DV
Iodine
31µg · 21% DV
Potassium ⭐
299mg · 9% DV
Salmon Spinach Quiche Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salmon Spinach Quiche
To burn the 325 calories in 1 slice (medium) (130 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.
What is Salmon Spinach Quiche?
Salmon Spinach Quiche is a savoury French-style tart: a pastry case filled with an egg-and-cream custard, salmon and spinach, then baked until set. Recipes may use fresh or smoked salmon, and sometimes include cheese or onion.
Serve it warm or at room temperature, cut into wedges. It makes an easy brunch or light lunch, often paired with a green salad; it also travels well for a picnic. Salmon contributes protein and omega-3 fats, while spinach adds folate, and the pastry and creamy filling make the dish satisfying. For a lighter meal, pair a modest slice with plenty of crisp salad rather than another rich side.
How Nutritious Is Salmon Spinach Quiche?
Nutrient density
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.
Satiety score
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.
Is Salmon Spinach Quiche Processed?
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.
Does Salmon Spinach Quiche Contain Allergens?
Contains these allergens:
Which Diets Is Salmon Spinach Quiche Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Salmon Spinach Quiche Fat Profile
SATURATED
9.23g
MONOUNSATURATED
6.89g
POLYUNSATURATED
2.86g
Omega 6:3 ratio 2.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.