⏱ 30 min totalBroccoli Quiche
Per 1 serving · 269 g · 7 ingredients
of a 2,000 cal day
- Protein17g18% of calories
- Carbs9.4g10% of calories
- Fat31g73% of calories
At a glance
One serving of Broccoli Quiche (269 g) has 365 calories, with 17 g of protein, 9.4 g of carbohydrates and 31 g of fat. Most of its energy comes from fat (73% of calories). It is high in protein (34% DV), Vitamin A (22% DV) and Vitamin C (91% DV). Keep an eye on saturated fat and cholesterol, which provide 107% and 108% of the daily value.
High in
20%+ of the daily value
- Protein34%
- Vitamin A22%
- Vitamin C91%
- Vitamin K78%
- Riboflavin (B2)39%
- Vitamin B625%
Good source of
10–19% of the daily value
- Vitamin D12%
- Vitamin E11%
- Calcium17%
- Potassium13%
- Magnesium17%
- Zinc19%
Watch
20%+ of the daily value
- Saturated fat107%
- Cholesterol108%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 cup chopped Broccoli
1 ½ extra large Egg
⅜ cup Coconut milk
¼ tbsp Butter
¹⁄₁₆ tsp Nutmeg
¹⁄₁₆ tsp Black pepper
¹⁄₁₆ cup Parmesan cheese
Directions
- 1
Preheat the oven to 425°F.
- 2
Grease a 10-inch round or 13x9-inch square baking dish with butter.
- 3
Cook the broccoli in the microwave or boiling water for 4 minutes until tender.
- 4
In a bowl, whisk together the eggs, coconut milk, melted butter, nutmeg, salt, and pepper. Stir in the cooked broccoli and Parmesan cheese.
- 5
Pour the mixture into the prepared baking dish and bake for 20 minutes, or until the center is set.
Vitamins & minerals
Amounts for 1 serving (269 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 198 μg | 22% |
| Vitamin C | 82 mg | 91% |
| Vitamin D | 2 μg | 12% |
| Vitamin E | 2 mg | 11% |
| Vitamin K | 93 μg | 78% |
| Thiamine | 0.1 mg | 9% |
| Riboflavin (B2) | 1 mg | 39% |
| Niacin | 1 mg | 8% |
| Vitamin B6 | 0.3 mg | 25% |
| Folate (B9) | 109 μg | 27% |
| Vitamin B12 | 1 μg | 35% |
| Pantothenic acid | 2 mg | 39% |
| Choline | 272 mg | 50% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 169 mg | 17% |
| Iron | 5 mg | 62% |
| Potassium | 598 mg | 13% |
| Magnesium | 71 mg | 17% |
| Phosphorus | 346 mg | 49% |
| Zinc | 2 mg | 19% |
| Copper | 0.3 mg | 33% |
| Manganese | 1 mg | 39% |
| Selenium | 29 μg | 53% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 23 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 338 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.2 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.2 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 169 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 365 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 69minWalking (3.5 mph)
- 44minCycling (moderate)
- 30minRunning (6 mph)
- 51minSwimming laps
Common questions
How many calories are in Broccoli Quiche?
One serving of Broccoli Quiche (1 serving) has 365 calories, which works out to 136 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is Broccoli Quiche high in protein?
It provides a solid 17 g of protein per serving (34% of the 50 g daily value), but protein supplies only 18% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Broccoli Quiche keto-friendly?
It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 10% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Broccoli Quiche?
246 mg per serving.
How much sugar is in Broccoli Quiche?
1.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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