Publix Quiche Lorraine Calorie Count
According to nutritional data from services that track Publix Deli items, a standard slice of the Publix quiche Lorraine clocks in at 520 calories. For those considering a full half-quiche package (two slices), the total calorie count is 1040 calories. This number is high due to the traditional rich ingredients used in quiche Lorraine, such as a flaky, buttery crust, full-fat cheeses, bacon, and heavy cream. The substantial fat content, especially saturated fat, is a major contributor to the overall calorie load. The combination of these ingredients creates a dense, flavorful, and calorie-rich meal.
Full Nutritional Breakdown
To understand where those 520 calories come from, let's break down the macronutrients for a single slice:
- Total Fat: 37g (47% of Daily Value)
- Saturated Fat: 20g (100% of Daily Value)
- Cholesterol: 265mg (88% of Daily Value)
- Sodium: 670mg (29% of Daily Value)
- Total Carbohydrates: 26g (9% of Daily Value)
- Dietary Fiber: 1g (4% of Daily Value)
- Total Sugars: 4g
- Protein: 21g (42% of Daily Value)
It is clear from this breakdown that the majority of calories are derived from fats, followed by protein and carbohydrates. The saturated fat content is particularly high, reaching the full recommended daily limit in just one slice. The high sodium and cholesterol are also notable factors for anyone monitoring their daily intake.
Factors Influencing Quiche Calories
The calorie and nutritional profile of any quiche can vary significantly based on its ingredients. Key factors include:
- Crust vs. Crustless: A traditional, buttery pastry crust is the most calorie-dense component. A crustless quiche would be significantly lower in calories.
- Dairy: Heavy cream is a high-calorie ingredient. Using lower-fat milk, half-and-half, or milk alternatives can reduce the caloric density.
- Cheese: The type and amount of cheese have a large impact. While quiche Lorraine traditionally uses Swiss cheese, other varieties may use different cheeses, and the quantity can change the total calories.
- Fillings: While bacon is a classic filling, swapping it for leaner meats like turkey bacon or skipping meat entirely and using vegetables can lower the calorie count.
Comparison: Publix Deli Quiche Varieties
| Feature | Publix Deli Quiche Lorraine | Publix Deli Spinach Tomato Quiche | Comparison Point |
|---|---|---|---|
| Calories (per slice) | 520 calories | 460 calories | The spinach and tomato version has fewer calories. |
| Saturated Fat (per slice) | 20g (100% DV) | 19g (95% DV) | Both are very high in saturated fat. |
| Protein (per slice) | 21g (42% DV) | 15g | The quiche Lorraine offers more protein, likely due to the bacon. |
| Key Flavor Ingredients | Bacon, Swiss cheese, eggs, heavy cream | Spinach, tomato, cheese, eggs, cream | The flavor profiles are distinct, with one being meat-focused and the other vegetarian. |
Balancing a Quiche-Centric Meal
If you want to enjoy a slice of Publix quiche Lorraine while maintaining a healthy diet, consider these tips:
- Pair with a side salad: A large, fresh salad with a light vinaigrette dressing can add volume and nutrients without piling on extra calories.
- Focus on vegetables: A meal with a side of steamed vegetables, like broccoli or asparagus, provides vitamins and fiber to complement the richness of the quiche.
- Watch your portion size: Sticking to a single slice is crucial for managing calorie and saturated fat intake. As tempting as it is, eating the whole quiche will exceed a standard meal's calorie allowance.
- Balance throughout the day: If you're having a quiche for lunch, aim for a lighter, more nutrient-dense breakfast and dinner to stay within your daily calorie goals. For information on balancing macronutrients, the MyPlate.gov website offers guidance on portion sizes and food groups.
Conclusion: The Bottom Line on Publix Quiche Calories
In summary, a slice of Publix quiche Lorraine contains 520 calories, with the majority of those calories coming from its high fat and saturated fat content. While it's a delicious and convenient option, it should be enjoyed in moderation due to its nutritional density. By pairing it with healthier sides and being mindful of portion sizes, you can savor the flavor without derailing your dietary goals. Be aware of the significant differences in calories and macronutrients when choosing between the quiche Lorraine and other Publix quiche varieties, such as the spinach and tomato version.
Key Ingredients that Contribute to Calories
- Buttery Pie Crust: The flaky, layered pastry is high in fat and carbohydrates.
- Bacon: The classic filling adds protein, sodium, and significant fat.
- Heavy Cream: The base of the custard is a high-fat dairy product.
- Swiss Cheese: Adds protein and fat to the filling.
- Eggs: Contribute protein and fat, forming the custard base.
For a general overview of healthy eating, visit the USDA's MyPlate website.
