Quiche Lorraine Calories: 476 kcal per Slice, Protein and Nutrition Facts

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One slice of quiche Lorraine (1/8 of a 23 cm quiche, about 192 g) has roughly 476 calories, 18.5g protein, 35.6g carbs and 28.6g fat. Most of the calories come from the buttery crust and the cream and egg custard, and a slice carries about 620 mg of sodium. Slice size changes the number a lot, from about 340 kcal for a thin cafe slice to 540 for a thick wedge.

Quick Nutrition Facts

Per 1 slice (1/8 of a 23 cm quiche, about 192 g)

Nutrient	Amount
Calories	476 kcal
Protein	18.5g
Carbohydrates	35.6g
Fiber	1.5g
Sugars	4g
Fat	28.6g
Sodium	623 mg

Macronutrient Breakdown

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NUTRITIONIST'S INSIGHT

Quiche Lorraine is a pastry shell filled with eggs, cream, bacon and usually cheese. A 192 g slice gives about 476 kcal, 18.5g protein and 28.6g fat, so it works as a full meal rather than a snack. The crust supplies most of the 35.6g carbs and a good share of the fat, and the cream and bacon add saturated fat. The American Heart Association suggests keeping saturated fat to about 6% of calories, roughly 13g on a 2,000 kcal diet, and one slice can use up much of that. Sodium is about 620 mg, a quarter of the 2,300 mg FDA daily limit. Eat a smaller wedge with a large green salad or roasted vegetables, and pick a version with spinach, mushrooms or leeks for some fiber. Because the carb load sits in the crust, a crustless quiche cuts carbs sharply but keeps the fat.

Myth Busters

MYTH #1: Quiche is a light, healthy lunch because it is mostly egg.

TRUTH: A slice has about 476 kcal and 28.6g fat. Cream, butter in the crust and bacon do most of the damage, so it is closer to a burger meal than a salad. FatSecret: Quiche Lorraine, 1 piece (1/8 of a 23 cm quiche), 476 kcal; PCC Deli: Quiche Lorraine nutrition panel (1/6 of a quiche)

MYTH #2: Quiche is low in carbs because it is egg based.

TRUTH: A slice has about 35.6g of carbs, almost all from the pastry shell. Only a crustless quiche is low carb. FatSecret: Quiche Lorraine, 1 piece (1/8 of a 23 cm quiche), 476 kcal

MYTH #3: Every slice of quiche has about the same calories.

TRUTH: Listed slices range from about 344 kcal (118 g) to 540 kcal (1/6 of a quiche). Slice weight and how much cream is in the custard decide the number. FatSecret: Stop & Shop Quiche Lorraine, 1 slice (140 g); PCC Deli: Quiche Lorraine nutrition panel (1/6 of a quiche)

MYTH #4: Quiche is fine for a heart-healthy diet because it has no red meat.

TRUTH: Bacon, cheese and cream make it high in saturated fat and about 620 mg of sodium per slice. The AHA advises limiting both. American Heart Association: Saturated fat; American Heart Association: How much sodium should I eat per day?

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Weight Loss		About 476 kcal per slice, mostly from fat, with little fiber to keep you full. Fine as an occasional meal in a small portion. FatSecret: Quiche Lorraine, 1 piece (1/8 of a 23 cm quiche), 476 kcal
Muscle Gain		18.5g protein per slice is decent, but it comes packaged with 28.6g fat. Pair it with extra protein or eat a smaller wedge. FatSecret: Quiche Lorraine, 1 piece (1/8 of a 23 cm quiche), 476 kcal
Diabetes Management		35.6g refined-flour carbs from the crust plus a high fat load slows but prolongs the glucose rise. Keep to a small slice with vegetables. FatSecret: Quiche Lorraine, 1 piece (1/8 of a 23 cm quiche), 476 kcal
Heart Health		High in saturated fat from cream, cheese and bacon, and about 620 mg of sodium per slice. American Heart Association: Saturated fat; American Heart Association: How much sodium should I eat per day?
PCOS Management		The egg protein helps, but the refined crust and saturated fat do not. A smaller slice with salad is the better pairing. FatSecret: Quiche Lorraine, 1 piece (1/8 of a 23 cm quiche), 476 kcal

PERSONALIZED NUTRITION

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Blood Sugar Response to Quiche

A slice has about 35.6g of carbs, mostly from the refined-flour crust, with 18.5g protein and 28.6g fat alongside. The fat and protein slow digestion, so blood sugar climbs gradually, peaks at around 60 to 75 minutes and settles within about three hours. The rise is moderate for a person without diabetes and larger if the slice is eaten with bread or potatoes. FatSecret: Quiche Lorraine, 1 piece (1/8 of a 23 cm quiche), 476 kcal

Estimated Blood Sugar Response (1 slice quiche Lorraine)

Modeled estimate for a person without diabetes, not a measured trace. Individual responses vary.

How to flatten the spike

Eat a smaller wedge and fill the plate with salad or roasted vegetables.
Eat the vegetables and protein first, then the crust.
Skip bread, potatoes or fries as a side, since the crust already carries about 36g of carbs.
Take a 10 to 15 minute walk after the meal.

Cultural Significance

Quiche Lorraine comes from Lorraine in northeastern France, where the name 'quiche' derives from the German word 'Kuchen', cake. The early version was an open tart of egg and cream baked in bread dough. Bacon (lardons) was added later, and the original has no cheese, which cooks in France still argue over. The dish spread across France and became fashionable in Britain and the United States in the 1950s and 1970s, where it turned into a standard brunch, picnic and buffet item. Today it is sold as a slice in bakeries, supermarkets and cafes across the US, the UK and the rest of Europe.

Compare & Substitute

Quiche vs Similar Foods

Nutrient	Quiche Lorraine, 1 slice, 192 g (this page)	Retail quiche Lorraine slice, 140 g	Retail quiche Lorraine slice, 118.5 g	Crustless egg and vegetable bake, 1 slice (about 150 g, approximate)
Calories	476 kcal	390 kcal	344 kcal	190 kcal
Protein	18.5g	14g	12g	13g
Carbohydrates	35.6g	26g	22g	5g
Fat	28.6g	25g	23g	13g

Frequently Asked Questions

How many calories are in a slice of quiche Lorraine?

About 476 calories in a 192 g slice (1/8 of a 23 cm quiche). Smaller retail slices of 118 to 140 g list roughly 344 to 390 calories.

How much protein is in a slice of quiche?

About 18.5g per 192 g slice, from the eggs, bacon and cheese. It also has about 28.6g of fat.

Is quiche Lorraine high in sodium?

A slice has about 620 mg, roughly a quarter of the 2,300 mg daily limit. Bacon and cheese are the main sources, and bakery slices can reach about 650 mg.

Is quiche good for weight loss?

It can fit in a calorie budget as an occasional meal, but at about 476 kcal per slice with little fiber it is easy to overeat. A small wedge with salad works better than a large slice with bread.

Can I eat quiche with diabetes?

A slice has about 35.6g of carbs from the crust, so count it as roughly 2 carb servings. The fat slows the rise but can extend it, so check your own response.

How can I make quiche lighter?

Use a thinner crust or none, swap cream for milk, use less bacon and add spinach, mushrooms or tomatoes. A crustless version can drop below 200 kcal a slice.