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Spinach and Kashar Quiche Calories
Source of protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 slice (medium) of Spinach and Kashar Quiche (125 g) has 323 calories. That works out to 258 calories per 100 g. It contains 22.6 g of carbs, 12.8 g of protein, 20.1 g of fat and 1.9 g of fiber. Its 126.3 µg of Vitamin K covers 105% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Spinach and Kashar Quiche Nutrition Facts
Selected: 1 slice (medium) · 125 g
323
KCAL / 125G
Carbs
22.6g
· 8% DV
Protein
12.8g
· 26% DV
Fat
20.1g
· 26% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 28% · Protein 16% · Fat 56%
Spinach and Kashar Quiche nutrition facts table · 1 slice (medium) (125 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 323 kcal | |
| Total fat | 20.1 g | 26% |
| Saturated fat | 9.31 g | 47% |
| Trans fat | 0.24 g | |
| Sodium | 525 mg | 23% |
| Total carbohydrate | 22.6 g | 8% |
| Fiber | 1.9 g | 7% |
| Protein | 12.8 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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How Many Calories in 1 Slice of Spinach and Kashar Quiche?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 125 g | 323 kcal |
| 1 piece (mini) | 45 g | 116 kcal |
| 1 slice (thin) | 70 g | 181 kcal |
| 100 g | 100 g | 258 kcal |
| 1 slice (small) | 100 g | 258 kcal |
| 1 slice (large) | 170 g | 439 kcal |
| 1 slice (extra large) | 220 g | 568 kcal |
| 1 serving (jumbo) | 250 g | 645 kcal |
Calculated from 258 calories per 100 g.
Frequently Asked Questions About Spinach and Kashar Quiche
What is in spinach and Kashar quiche?
Spinach and Kashar quiche is a savory pastry filled with spinach, eggs, milk or cream, and Kashar cheese. The filling is baked in a pastry crust until set, then served in slices.
How do you make spinach and Kashar quiche?
To make spinach and Kashar quiche, place pastry in a tart pan and briefly blind-bake it. Add cooked, well-drained spinach and grated Kashar, pour over beaten eggs and milk or cream, then bake until the center is set.
Can you use frozen spinach in spinach and Kashar quiche?
Yes, frozen spinach works in spinach and Kashar quiche. Thaw it fully, squeeze out as much water as possible, and briefly cook it if it still seems wet before adding it to the filling.
Why is my spinach and Kashar quiche watery?
Spinach and Kashar quiche can turn watery if the spinach releases excess moisture or the egg filling is underbaked. Cook and drain the spinach first, and bake the quiche until the center is set rather than liquid.
Should you blind-bake the crust for spinach and Kashar quiche?
Yes, blind-baking the crust helps keep the base of spinach and Kashar quiche crisp beneath its moist filling. Line the pastry with baking paper and pie weights, then remove them before adding the spinach and egg mixture.
Can you make spinach and Kashar quiche without a crust?
Yes, you can bake spinach and Kashar quiche without pastry as a crustless egg dish. Grease the baking dish well, drain the spinach carefully, and allow the cooked quiche to rest briefly so it holds together when sliced.
What does Kashar cheese taste like in spinach and Kashar quiche?
Kashar gives spinach and Kashar quiche a mild, savory, melty cheese layer. Fresh Kashar is gentler, while aged Kashar tastes sharper and saltier; adjust the added salt if using the aged variety.
Can you make spinach and Kashar quiche ahead of time?
Yes, spinach and Kashar quiche can be baked ahead and refrigerated once cool. Reheat it before serving, or serve it chilled or at room temperature; avoid leaving it out for an extended period.
How long does spinach and Kashar quiche last in the fridge?
Spinach and Kashar quiche keeps for about 3 days in the refrigerator when stored covered. Refrigerate leftovers after they cool, and reheat slices until hot throughout before serving.
Can you freeze spinach and Kashar quiche?
Yes, cooked spinach and Kashar quiche freezes well. Cool it completely, wrap individual slices airtight, and freeze; thaw in the refrigerator before reheating in the oven for a crisper crust.
Spinach and Kashar Quiche Vitamins & Minerals
Vitamins
Vitamin K
126.25µg · 105% DV
B12
0.78µg · 33% DV
Biotin
8.88µg · 30% DV
Vitamin A
222.5µg · 25% DV
Minerals
Selenium
23µg · 42% DV
Phosphorus
239mg · 34% DV
Calcium
253mg · 25% DV
Sodium
525mg · 23% DV
Potassium ⭐
268mg · 8% DV
Spinach and Kashar Quiche Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spinach and Kashar Quiche
To burn the 323 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.
What is Spinach and Kashar Quiche?
Spinach and Kashar Quiche brings together a crisp pastry crust and a savoury filling of eggs, dairy, spinach and Kashar, a Turkish cheese known for its smooth, melting texture. Quiche has French roots, though this version uses a familiar Turkish cheese alongside the greens.
Serve it warm or at room temperature, cut into wedges. It works for brunch, a light lunch or supper, and pairs well with a leafy salad; in Turkey, it can also be offered with tea. The eggs, cheese and spinach make it a source of protein and calcium, with 10.2 g of protein per 100 g. For a lighter plate, keep the slice moderate and add fresh vegetables rather than another rich side.
How Nutritious Is Spinach and Kashar 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 Spinach and Kashar 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 Spinach and Kashar Quiche Contain Allergens?
Contains these allergens:
Which Diets Is Spinach and Kashar Quiche Good For?
Vegan
— Not suitable
Vegetarian
✓ 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
Spinach and Kashar Quiche Fat Profile
SATURATED
9.31g
MONOUNSATURATED
6.78g
POLYUNSATURATED
2.01g
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.