Quiche calories come to 743 for one 192 g slice with meat, poultry or fish, and 387 per 100 g. Fat supplies 71% of those calories, so the size of the wedge matters more than the filling. One slice uses 37% of the daily calorie value and 48% of the daily sodium value.
743kcal
1 slice · 192 g, with meat, poultry or fish
16%protein
30 gProtein
23 gCarbs
59 gFat
How to burn off 743 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
With meat, poultry or fish · per 192 g
Calories
743 kcal
Protein
30 g
Carbohydrate
23 g
Fat
59 g
Saturated fat
28 g
Cholesterol
294 mg
Sodium
1094 mg
Potassium
342 mg
Iron
1.9 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Quiche: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 slice (192 g)
743
29.8 g
23.3 g
58.8 g
1,094 mg
37%
Cheese, meatless (192 g)
701
22.9 g
26.4 g
56.1 g
693 mg
35%
Spinach (143 g)
428
14.7 g
16.7 g
33.6 g
453 mg
21%
100 g
387
15.5 g
12.1 g
30.6 g
570 mg
19%
3 × 1 slice (192 g)
2,229
89.3 g
3,283 mg
5 × 1 slice (192 g)
3,715
148.8 g
5,472 mg
One slice is 743 calories, two are 1,486
The USDA slice for quiche with meat, poultry or fish weighs 192 g and lands at 743 calories. That is 37% of the daily calorie value on a single plate, before any side or bread. Bakery and restaurant wedges vary a lot, so weigh one once if you track closely.
Seconds add up fast. Two slices reach 1,486 calories and 2,189 mg of sodium. Three slices hit 2,229 calories, and five slices of that size, 960 g in all, total 3,715 calories with 5,472 mg of sodium. Quiche is soft and goes down quickly, which makes it easy to over-serve.
A thinner cut helps more than any swap. The USDA spinach slice is listed at 143 g and 428 calories, and much of that gap is simply the smaller wedge. If you want quiche without the full cost, cut narrower and fill the rest of the plate with something lighter.
Fat supplies 71% of every slice
Quiche reads like an egg dish, but the numbers say pastry and cream. Fat accounts for 71% of the calories, protein 16% and carbs 13%. Per 100 g that works out to 30.6 g of fat, 15.5 g of protein and 12.1 g of carbs.
In a 192 g slice you get 58.8 g of fat next to 29.8 g of protein. The protein is real: it covers 60% of the daily value, more than many breakfast plates. But it arrives with roughly twice as much fat by weight, so quiche is not an efficient way to buy protein.
Carbs stay modest at 23.3 g per slice. Fiber is thin at 0.7 g per 100 g and sugars sit at 1.9 g. The bulk on the plate comes from eggs, dairy and crust, not from anything with fiber.
Sodium and saturated fat are the rows to watch
A slice with meat carries 1,094 mg of sodium, 48% of the daily value. Per 100 g it is 570 mg, or 25%. The meat filling drives much of that: the meatless cheese slice at the same 192 g has 693 mg, or 30%. Two slices with meat bring you to 2,189 mg, close to a full day's value.
Saturated fat is the other standout. There are 14.7 g per 100 g against a daily value of 20 g, so one full slice goes past the daily value on its own. That is the number that makes quiche a sometimes dish rather than a weekday default.
Cholesterol sits at 153 mg per 100 g, compared with a daily value of 300 mg. If you watch sodium, the spinach slice is the gentler pick at 453 mg, 20% of the daily value, partly because it is a smaller 143 g wedge.
Skipping the meat saves less than you think
Dropping the meat changes the calorie total only a little. The cheese, meatless slice is 701 calories against 743 with meat, at the same 192 g. You give up protein too: 22.9 g instead of 29.8 g, or 46% of the daily value instead of 60%.
The real lever is what sits next to the slice. A green salad with a light dressing, sliced tomatoes or fruit add volume for few calories and leave the quiche as the main event. Skip a second starch like toast or potatoes if you want the meal to stay near the 743 of the slice itself.
Store-bought options such as La Terra Fina Classic Lorraine Quiche or Whole Foods Market Quiche Lorraine come in their own sizes, so check the label weight against the 192 g reference. BodyPal can log a slice from a photo, which helps when the quiche is homemade and nobody weighed the wedge.
How does quiche compare?
Here is how quiche with meat stacks up against spinach quiche, per 100 g and per usual serving.
Verdict: For fewer calories pick spinach quiche: 299 per 100 g and 428 per 143 g slice, against 387 and 743 here. If you want more protein from the same plate, the meat version wins with 15.5 g per 100 g versus 10.3 g.
Most popular quiche brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1La Terra Fina Florentine Quiche130 g238 kcal
2La Terra Fina Spinach & Artichoke Florentine Quiche6 oz · 170 g218 kcal
Frozen and deli quiches run 218 to 317 calories per 100 g, below the 387 of the homemade quiche with meat above, because their crusts are thinner and the filling is lighter. Source: manufacturer labels / USDA FoodData Central.
Quiche FAQs
How many calories are in a slice of quiche?
One 192 g slice, an eighth of a 9-inch quiche with meat, is 743 calories. A meatless cheese slice of the same size is 701.
Is quiche good for weight loss?
It is calorie dense at 387 calories and 30.6 g fat per 100 g. A 143 g spinach quiche slice at 428 calories fits a day more easily than a 743 calorie meat slice.
Quiche vs spinach quiche: which has fewer calories?
Spinach quiche has fewer: 299 calories per 100 g against 387 for quiche with meat, and its 143 g slice comes to 428 calories.
How much protein is in quiche?
A 192 g slice with meat has 29.8 g protein, or 15.5 g per 100 g. The meatless cheese version has 22.9 g per slice.
Is quiche high in calories?
Yes. A 192 g slice of quiche with meat has 743 calories, 37% of the daily value, and 387 per 100 g. Fat supplies 71% of those calories, which makes it dense for its size.
How many carbs are in a quiche?
A 192 g slice with meat has 23.3 g of carbs, or 12.1 g per 100 g. Carbs make up only 13% of the calories; fat is the main source at 71%.
How many calories are in quiche per 100 g?
Quiche with meat, poultry or fish has 387 calories per 100 g, with 30.6 g of fat, 15.5 g of protein and 12.1 g of carbs. That 100 g also carries 570 mg of sodium, 25% of the daily value.
How many calories are in a whole quiche?
Five 192 g slices, 960 g in total, come to 3,715 calories and 5,472 mg of sodium. A whole pie's weight depends on the pan and recipe, so divide by the slices you actually cut.
What are the nutrition facts for a slice of quiche?
One 192 g slice with meat has 743 calories, 58.8 g of fat, 29.8 g of protein, 23.3 g of carbs, 1.3 g of fiber and 3.7 g of sugars. Sodium is 1,094 mg, 48% of the daily value.
How many calories are in homemade quiche?
Using USDA values, a 192 g homemade slice with meat comes to about 743 calories, and a meatless cheese slice of the same weight to about 701. Recipes vary, so the amount of cream, cheese and crust moves the total.
