Spinach quiche calories come to 428 for one 143 g slice and 299 per 100 g. The number to notice is fat: it supplies 71% of the calories, so the custard, cheese and crust, not the spinach, set the total. A slice still brings a useful 14.7 g of protein.
428kcal
1 slice · 143 g, meatless, baked
14%protein
14.7 gProtein
17 gCarbs
34 gFat
How to burn off 428 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Meatless, baked · per 143 g
Calories
428 kcal
Protein
14.7 g
Carbohydrate
16.7 g
Fat
34 g
Saturated fat
17 g
Cholesterol
182 mg
Sodium
453 mg
Potassium
309 mg
Iron
1.5 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 →
Spinach 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 (143 g)
428
14.7 g
16.7 g
33.6 g
453 mg
21%
Individual (113 g)
338
11.6 g
13.2 g
26.6 g
358 mg
17%
1 cup (160 g)
478
16.5 g
18.7 g
37.6 g
507 mg
24%
100 g
299
10.3 g
11.7 g
23.5 g
317 mg
15%
3 × 1 slice (143 g)
1,283
44.1 g
1,360 mg
5 × 1 slice (143 g)
2,138
73.6 g
2,267 mg
One slice is 428 calories, a second takes you to 855
A standard slice weighs 143 g and carries 428 calories, about 21% of the daily value. It also delivers 14.7 g of protein, 16.7 g of carbs and 33.6 g of fat. An individual quiche at 113 g lands at 338 calories, and it is the easiest portion to control because the pan has already decided the size for you.
Scooped by the cup, a 160 g serving comes to 478 calories and 507 mg of sodium. That is more than a slice, and a dense, eggy dish is easy to overfill. If you track closely, weigh it once: 100 g is 299 calories, and everything else scales from there.
Seconds are where quiche gets expensive. Two slices (286 g) reach 855 calories and 907 mg of sodium. Three slices total 1,283 calories, and five slices, a 715 g share, hit 2,138 calories with 73.6 g of protein. Cut the pie into even wedges before serving and the guesswork disappears.
Fat supplies 71% of the calories
The calorie split is lopsided: 71% from fat, 16% from carbs and 14% from protein. Per 100 g that works out to 23.5 g of fat, 11.7 g of carbs and 10.3 g of protein. Spinach adds color and a little fiber, but the custard, cheese and pastry carry the energy.
Carbs stay modest for a baked pie. A slice holds 16.7 g of carbohydrate with only 2.7 g of sugars and 1.4 g of fiber, so most of the carb load comes from the crust. That makes quiche a reasonable fit for lower-carb eating, as long as your fat budget has room.
Protein is real but secondary. At 14.7 g per slice, or 29% of the daily value, a slice covers a solid share of a meal's protein. The catch is that it arrives with 33.6 g of fat, so quiche works better as a satisfying meal than as a lean protein pick.
Saturated fat is the row to watch
Per 100 g, spinach quiche carries 11.9 g of saturated fat against a daily value of 20 g. A single 100 g portion already uses more than half of the day's allowance, and a full 143 g slice goes further. If you watch saturated fat, this is the number that should shape your portion, more than the calorie count.
Cholesterol is also high at 127 mg per 100 g, measured against a 300 mg daily value. Quiche is an egg custard, so that comes with the territory. Potassium is modest at 216 mg per 100 g.
Sodium is moderate rather than alarming. A slice has 453 mg, or 20% of the daily value, and 100 g has 317 mg. It adds up across seconds, though: two slices reach 907 mg, and salty sides like ham or bread push the meal higher still.
Pair a slice with something light and crunchy
Quiche is dense and rich, so the side dish decides whether the meal stays reasonable. A spinach salad at 62 calories per 1 cup (74 g) adds volume and crunch for very little, and it keeps the plate from turning into a second slice. Fresh fruit or raw vegetables do the same job.
For brunch, one slice alongside fruit and coffee is a complete plate. For dinner, an individual 113 g quiche at 338 calories plus a large salad leaves room for bread or dessert if you want it. Store-bought versions from Wegmans, ShopRite or Hannaford vary by recipe, so check the label against these figures.
Logging it is simple: BodyPal can log spinach quiche from a photo, and you can adjust the portion if your slice is wider or thicker than 143 g.
How does spinach quiche compare?
Here is how spinach quiche stacks up against classic quiche, a spinach wrap and a spinach salad, per 100 g and per usual serving.
Verdict: For the lightest plate, a spinach salad at 84 calories per 100 g is the clear pick, while spinach quiche at 299 beats classic quiche at 387 with far less sodium, 317 mg against 570 mg. If you want quiche specifically, the spinach version saves real calories: 428 per slice against 743 for a 192 g slice of regular quiche.
Most popular spinach quiche brands in the United States
Store quiches differ in crust, cream and cheese, so their labels run from 192 to 309 calories per 100 g around the 299 used above. Source: manufacturer labels / USDA FoodData Central.
Spinach quiche FAQs
How many calories are in a slice of spinach quiche?
A slice cut as one eighth of a 9-inch quiche (143 g) is 428 calories. A 113 g individual quiche is 338 calories.
Is spinach quiche good for weight loss?
A 143 g slice brings 428 calories with 33.6 g fat and 14.7 g protein, so it counts as a full meal rather than a light side. The same slice has only 16.7 g of carbs.
Spinach quiche or a spinach wrap: which is lighter?
Per 100 g they are close: 299 calories for the quiche and 288 for a spinach wrap. The difference shows up in the portion, since a quiche slice of 143 g is 428 calories.
How much protein is in spinach quiche?
It has 10.3 g of protein per 100 g, so a 143 g slice gives 14.7 g and an individual 113 g quiche 11.6 g.
How many calories are in an individual spinach quiche?
An individual 113 g spinach quiche has 338 calories, about 17% of the daily value. It also provides 11.6 g of protein, 26.6 g of fat and 358 mg of sodium, a smaller portion than a 143 g slice.
How many calories are in a cup of spinach quiche?
One cup (160 g) of spinach quiche has 478 calories, 24% of the daily value. That cup carries 37.6 g of fat, 18.7 g of carbs, 16.5 g of protein and 507 mg of sodium.
Is spinach quiche low carb?
Fairly, yes. Spinach quiche has 11.7 g of carbs per 100 g and 16.7 g per 143 g slice, with only 2.7 g of sugars. Most of its calories, 71%, come from fat rather than carbohydrate.
How much saturated fat is in spinach quiche?
Spinach quiche has 11.9 g of saturated fat per 100 g, against a daily value of 20 g. That is more than half the daily value in a 100 g portion, so a full slice takes a large share of the day's limit.
How much sodium is in a slice of spinach quiche?
A 143 g slice of spinach quiche has 453 mg of sodium, 20% of the daily value. Two slices bring 907 mg, and per 100 g the figure is 317 mg, well below classic quiche at 570 mg.
