Quiche vs Frittata: Calories and Nutrition Compared (2026)

Quiche has 10.3 g of protein and 299 calories, while frittata has 11 g of protein and 155 calories. Frittata is higher in protein and lower in calories.

Quiche and frittata are both egg-based dishes, but they differ significantly in their nutritional content. This comparison will highlight their calorie counts, protein levels, and other key nutrients.

What Is the Difference Between Quiche and Frittata?

Quiche is a savory pie filled with eggs, cream, cheese, and various ingredients like vegetables or meats. It is typically baked in a pastry crust. Frittata is an Italian-style omelette made with eggs and various fillings, such as vegetables, meats, and cheeses, cooked slowly and often finished in the oven. It does not have a crust.

Quiche vs Frittata: Nutrition Side by Side

Below is a side-by-side comparison of quiche and frittata, showcasing their nutritional differences.

Nutrient (per 100 g)	Quiche	Frittata
Calories	299 kcal	155 kcal
Protein	10.3 g	11 g
Carbs	11.7 g	2 g
Sugar	1.9 g	1.5 g
Fat	23.5 g	11 g
Fiber	1 g	0.3 g
Sodium	317 mg	300 mg

Which Is Better, Quiche or Frittata?

For weight loss: Frittata is lower in calories at 155, compared to quiche at 299 calories.

For muscle and protein: Frittata has slightly more protein at 11 g, while quiche contains 10.3 g.

For low-carb or low-sugar: Frittata is lower in carbs at 2 g and sugar at 1.5 g, while quiche has 11.7 g of carbs and 1.9 g of sugar.

How to Track Quiche and Frittata Accurately

Portion sizes and macronutrient content can be easily misjudged, affecting dietary choices. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a professional for dietary guidance. Values are per 100 g: Quiche from USDA FoodData Central, Frittata from Open Food Facts (aggregated plain entries).

Frequently Asked Questions (FAQ)

Which has more protein?

Frittata has 11 g of protein, while quiche has 10.3 g.

Which has fewer calories?

Frittata has 155 calories, whereas quiche has 299 calories.

What are the carb contents?

Quiche contains 11.7 g of carbs, while frittata has 2 g.

How much fat is in each dish?

Quiche has 23.5 g of fat, and frittata contains 11 g.

What is the sugar content?

Quiche has 1.9 g of sugar, while frittata has 1.5 g.

What is the sodium level in each?

Quiche has 317 mg of sodium, and frittata contains 300 mg.

Key Takeaways

• Quiche has 299 calories per 100 g.
• Frittata has 155 calories per 100 g.
• Quiche contains 10.3 g of protein.
• Frittata contains 11 g of protein.
• Quiche has 11.7 g of carbs.
• Frittata has 2 g of carbs.