1 slice (medium) of Spinach quiche (90 g) has 162 calories. That works out to 180 calories per 100 g. It contains 14 g of carbs, 6.5 g of protein, 9.5 g of fat and 1.5 g of fiber. Its 108 µg of Vitamin K covers 90% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Spinach quiche?

Spinach quiche is a French savoury tart, usually made with a pastry crust filled with eggs, cream, cheese and spinach. It bakes into a golden, flaky shell with a tender, gently set centre. The spinach brings an earthy note, while the egg-and-cream filling is mild and rich.

Serve a slice warm or at room temperature for brunch, lunch or a light supper; a crisp green salad is a natural companion. It is a satisfying dish with some protein from the eggs and cheese, alongside a substantial share of fat from the filling and pastry. For a lighter plate, pair it with plenty of vegetables or choose a smaller slice.

Spinach quiche Nutrition Facts

Selected: 100 g

180

KCAL / 100G

Carbs

15.5g

· 6% DV

Protein

7.2g

· 14% DV

Fat

10.5g

· 13% 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 33% · Protein 16% · Fat 51%

Spinach quiche Vitamins & Minerals

Vitamins

Vitamin K

120µg · 100% DV

Vitamin A

320µg · 36% DV

B12

0.55µg · 23% DV

Biotin

6.5µg · 22% DV

Minerals

Phosphorus

110mg · 16% DV

Selenium

8µg · 15% DV

Sodium

320mg · 14% DV

Calcium

110mg · 11% DV

How Nutritious Is Spinach quiche?

Nutrient density

Medium

45/ 100

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

41/ 100

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.

Spinach quiche Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Spinach quiche

To burn the 180 calories in 100 g:

🚶

45min

Walking (5 km/h)

🏃

18min

Running (8 km/h)

🚴

24min

Cycling

🏊

21min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is 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 Spinach quiche Contain Allergens?

Contains these allergens:

Gluten yes

Dairy yes

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Spinach 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 quiche Fat Profile

SATURATED

4.2g

MONOUNSATURATED

3.7g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 5:1

Above the ideal 4:1 (5:1).

Compare Spinach quiche

🥧vs🧴

Spinach quiche vs Hawthorn Vinegar162 kcal more per 100 g

→🥧vs🌯

Spinach quiche vs Tantuni30 kcal fewer per 100 g

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Spinach quiche vs Chicken Wrap15 kcal fewer per 100 g

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Spinach quiche vs Protein Bar170 kcal fewer per 100 g

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Foods Similar to Spinach quiche

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Spinach quiche

What is spinach quiche made of?

Spinach quiche is a savory baked tart made with a pastry crust and a filling of spinach, eggs, cream, and cheese. The filling sets in the oven, while the pastry provides a crisp contrast.

How do you make spinach quiche?

To make spinach quiche, put prepared spinach in a pastry shell, pour over a mixture of eggs, cream, and cheese, then bake until the centre is set. Cooking and draining the spinach first helps prevent a watery filling.

Can spinach quiche be made ahead?

Yes, spinach quiche can be baked ahead and refrigerated once it has cooled. Reheat it in the oven before serving, or serve it cold; letting it rest before slicing also helps the pieces hold together.

How can you tell when spinach quiche is done?

Spinach quiche is done when the edges are set and the centre has only a slight wobble, rather than looking liquid. It will firm up further as it rests, so avoid waiting until the filling is completely rigid in the oven.

Should you blind-bake the crust for spinach quiche?

Blind-baking the crust is helpful for spinach quiche, especially if you want a crisp base. Bake the pastry shell briefly before adding the filling; this reduces the chance that moisture from the spinach and egg mixture will soften it.

Can you use frozen spinach in spinach quiche?

Yes, frozen spinach works well in spinach quiche. Thaw it completely and squeeze out as much liquid as possible before mixing or layering it into the filling, otherwise excess moisture can leave the quiche watery.

What can you serve with spinach quiche?

Serve spinach quiche with a crisp green salad, sliced tomatoes, or a light vegetable soup. These sides balance its rich egg-and-cream filling without competing with the spinach.

How do you reheat spinach quiche without making the crust soggy?

Reheat spinach quiche in the oven rather than the microwave to help the pastry stay crisp. Place a slice on a baking tray and warm it until the centre is hot; the microwave is quicker but tends to soften the crust.

Can spinach quiche be frozen?

Yes, spinach quiche can be frozen after baking. Cool it completely, wrap individual slices tightly, and freeze them; thaw a slice in the refrigerator before reheating it in the oven.

How long does spinach quiche last in the fridge?

Spinach quiche keeps for about three days in the refrigerator when covered or stored in an airtight container. Refrigerate leftovers after they have cooled, rather than leaving them out for an extended time.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 26, 2026