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Egg and Cottage Cheese Quiche

#	Ingredient	Amount	Weight per serving	Calories per serving
1	Great Value 6g net carbs flour tortillas medium	6 g	6 g	10
2	Eggs, egg whole, Large, Grade A	200 g	200 g	296
3	Hiland Cottage Cheese Small Curd Grade A 4% Milkfat	0.75 1/2 Cup = 86 g	85.5 g	75
4	Baby spinach & arugula mix by SIMPLY NATURE	20 g	20 g	4.8
5	Tomatoes, raw, grape	30 g	30 g	8.1

Summary
Number of servings	1
Weight of ingredients	342 g
Final weight ⓘ
Serving size	342 g

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Egg and Cottage Cheese Quiche

Nutrition Facts

Portion Size	342 g

Amount Per Portion	394
Calories

% Daily Value *

Total Fat 24g	31 %

Saturated Fat 8.8g **	44 %

Cholesterol 841mg **	280 %

Sodium 630mg **	27 %

Total Carbohydrate 11g	4 %

Dietary Fiber 3g	11 %

Sugar 3.2g **

Protein 34g	68 %

Vitamin D 4.9mcg **	25 %

Calcium 194mg	15 %

Iron 4mg	22 %

Potassium 533mg	11 %

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice. ** Amount is based on ingredients that specify value for this nutrient and 0 for those that don't.

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Egg and Cottage Cheese Quiche nutrition facts and analysis per 342 g

Vitamins
Nutrient	Amount	DV
Vitamin A, RAE	360 mcg	40 %
Carotene, alpha	0 mcg
Carotene, beta	0 mcg
Cryptoxanthin, beta	26 mcg
Lutein	488.5 mcg
Lycopene	1230 mcg
Retinol	358 mcg
Zeaxanthin	460.7 mcg
cis-Lutein/Zeaxanthin	117.6 mcg
cis-Lycopene	166.2 mcg
cis-beta-Carotene	14.7 mcg
trans-Lycopene	0 mcg
trans-beta-Carotene	117.9 mcg
Thiamin [Vitamin B1]	0.176 mg	15 %
Riboflavin [Vitamin B2]	0.858 mg	66 %
Niacin [Vitamin B3]	0.242 mg	2 %
Vitamin B6	0.144 mg	8 %
Vitamin B12 [Cobalamin]	2.04 mcg	85 %
Vitamin C [Ascorbic acid]	8.2 mg	9 %
Vitamin D	4.92 mcg	25 %
Vitamin D2	0 mcg
Vitamin D3	4.92 mcg
Vitamin E (alpha-tocopherol)	0.29 mg	2 %
Tocopherol, alpha	0.29 mg
Tocopherol, beta	0.01 mg
Tocopherol, delta	0.04 mg
Tocopherol, gamma	0.21 mg
Tocotrienol, alpha	0 mg
Tocotrienol, beta	0 mg
Tocotrienol, delta	0 mg
Tocotrienol, gamma	0 mg
Vitamin K	1.3 mcg	1 %
Vitamin K1 [Phylloquinone]	1.3 mcg
Vitamin K2 [Menaquinone]	0 mcg
Dihydrophylloquinone	0 mcg
Betaine	0.6 mg
Choline	672.9 mg	122 %

Minerals
Nutrient	Amount	DV
Calcium	193.67 mg	15 %
Copper	0.02 mg	2 %
Iodine	98.2 mcg	65 %
Iron	4.02 mg	22 %
Magnesium	26.37 mg	6 %
Manganese	0.036 mg	2 %
Phosphorus	376.4 mg	30 %
Potassium	532.73 mg	11 %
Selenium	62.2 mcg	113 %
Sodium	630.4 mg	27 %
Zinc	2.54 mg	23 %

Proteins and Amino acids

Nutrient	Amount	DV
Protein	34.48 g	69 %
Alanine	1.334 g
Arginine	1.574 g
Aspartic acid	2.54 g
Cysteine	0.77 g
Glutamic acid	3.26 g
Glycine	0.816 g
Histidine	0.566 g	50 %
Hydroxyproline	0 g
Isoleucine	1.232 g	79 %
Leucine	2.1 g	61 %
Lysine	1.664 g	54 %
Methionine	0.836 g
Phenylalanine	1.32 g
Proline	1.12 g
Serine	1.838 g
Threonine	1.188 g	73 %
Tryptophan	0.332 g	81 %
Tyrosine	1.024 g
Valine	1.468 g	75 %
Phenylalanine + Tyrosine	2.344 g	87 %
Methionine + Cysteine	1.606 g	104 %

Carbohydrates
Nutrient	Amount	DV
Carbohydrate	10.74 g	4 %
Fiber	2.97 g	11 %
Starch	0 g
Sugars	3.24 g
Fructose	0 g
Glucose	0.4 g
Lactose	0 g
Maltose	0 g
Sucrose	0 g
Net carbs	7.77 g

Fats and Fatty Acids

Omega-3	Omega-6	Omega-6 / Omega-3 ratio
	2.98 g

Nutrient

Amount

31 %

44 %

Cis-hexadecenoic acid

Cis-octadecenoic acid

γ-linolenic acid n-6 (GLA)

Linoleic acid n-6 (LA)

Eicosadienoic n-6 acid

18:2 c

18:3 c

20:3 c

Sterols
Nutrient	Amount	DV
Cholesterol	840.75 mg	280 %

Other
Nutrient	Amount	DV
25-hydroxycholecalciferol	1.12 mcg
Ash	1.87 g
Caffeine	0 mg
Carbohydrate, by summation	0.4 g
Choline, free	3.6 mg
Choline, from glycerophosphocholine	0.4 mg
Choline, from phosphocholine	618.18 mg
Choline, from phosphotidyl choline	0.76 mg
Choline, from sphingomyelin	50.2 mg
Cryptoxanthin, alpha	26 mcg
Nitrogen	4.02 g
Water	179.35 g

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Egg and Cottage Cheese Quiche recipe nutrition value and analysis. Daily values are based on a 2000 calorie a day diet. Recommended daily intake of essential amino acids is provided for 180 lbs person. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice. Please consult with your doctor before making any changes to your diet. Nutrition labels presented on this site is for illustration purposes only. Food images may show a similar or a related product and are not meant to be used for food identification. Nutritional value of a cooked product is provided for the given weight of cooked food. This page may contain affiliate links to products through which we earn commission used to support this website development and operations. Data from USDA National Nutrient Database.

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