Pizza or quiche, how to choose?


They are simple, varied, complete and appreciated by all. Is pizza more caloric than quiche? More satisfying? Which one is more difficult to prepare at home? Focus on their particularities, nutritionally and in the kitchen. 

Pizza or quiche, how to choose

What are the nutritional differences between quiche and pizza?

On the quiche side 


  • .Caloric intake. 259 calories per 100 g on average, rather of lipidic origin since brought by eggs, fresh cream, and butter (or margarine) of the shortcrust pastry. It is more for the versions with bacon, cured ham, cheese... less for those with vegetables.
.Protein content. Low: 8%, because in the basic recipe it is almost only eggs that provide it. Quiches containing meat, fish, or cheese logically show higher intakes (10%), but this remains low.

.Lipid profile. The fat content is high (15 %), half of the fatty acids are mostly saturated since they come from cream, eggs, and butter, 30 to 35 % from mono-unsaturates, and 10 to 15 % from polyunsaturates (mainly omega-6). Only the quiches with fatty fish, nuts... bring more omega-3. There is also some cholesterol (67 mg/100 g).
.Satisfying power. Acceptable, mainly linked to the relatively high percentage of fat which slows down the assimilation of carbohydrates and gastric emptying. It becomes interesting when there is meat or fish - protein - and vegetables - fiber - in the system.

.Vitamins and minerals. Their presence is negligible, except in the versions based on vegetables (which provide various minerals) or cheese (calcium).


On the pizza side


  • .Caloric intake. 226 calories per 100 g on average, mainly provided by the carbohydrates in the dough (flour) and the lipids in the cheese. However, the energy intake varies considerably depending on the filling, for example, rich for a "4 kinds of cheese", light for a "4 seasons".

  • .Protein content. Low: 10%. These come mainly from the cheese because the quantities of meat (ham, minced steak...) or fish (tuna, anchovies...) are often negligible.

  • .Lipid profile. Of the total fat content (8% on average), almost half is saturated fatty acids, mainly from cheese, while 40% is monounsaturated fatty acids and only 10% is polyunsaturated (mainly omega-6), rather provided by olive oil. Only pizzas topped with oily fish provide additional omega-3.

  • .Satisfying power. Moderate, if we consider the relatively high energy intake: the carbohydrates provided by bread dough are quickly assimilated and the protein intake is low. In addition, there are few vegetables and therefore little fiber (2.2 g/100 g).

  • .Vitamins and minerals. There are few, with the exception of antioxidants (lycopene) from tomato purée and calcium (195 mg/100 g) from cheese.


  • What are the differences on the kitchen side?

    On the quiche side 


    • .Difficulty. The dough may tend to soak while, at the same time, the top of the machine may dry out.
    • .Preparation time. 20 to 25 min, if you make the dough, 10 min otherwise. Cooking time is long: 45 min at 180 °C and requires monitoring.
    • .Variations. Quiches can be prepared with vegetables, cheese, fish or meat, and/or with seeds...
    • .Preservation. 2 days in the fridge, flat in an airtight box, taking care that the dough does not soak too much. It can be frozen.

On the pizza side


 .Difficulty. It all depends on how you prepare the dough. For the rest, it's ultra-easy: you put the tomato purée, then the filling, and in the oven!
.Preparation time. 1 h 30 with a home-made paste, 10 min if you buy it. On the cooking side, it's quick: 15 min at 250 °C.
.Variations. Infinite! You can garnish it with raw or cooked vegetables, all kinds of cheeses, meat, fish, eggs... For tomato refractories, there are white pizzas topped with fresh cream.
.Conservation. Two days in the refrigerator, well wrapped so that it does not dry out. It also freezes easily.

Pizza or quiche? The pros' opinion

Why choose pizza?


Contrary to popular belief, pizza - whether homemade or pizzeria-made - is not a greasy product! But to make a balanced meal, it lacks protein and fiber," says Raphaël Gruman. That's why it's better to opt instead for those filled with lean meat (ham, ground beef, etc.) or fish (tuna, etc.) and vegetables that satisfy the body's needs and satisfy its appetite. "You should avoid those made with cheeses or cold cuts that are too rich in fat. It has the advantage of being ready in record time... provided you make your dough in advance or buy it.

Why choose quiche? 


Along with eggs, cream and butter, quiche is rich in lipids, especially saturated fatty acids and cholesterol. There's no question of adding more with bacon, raw ham, smoked salmon, or cheese!" Raphaël Gruman recommends. We opt for versions with vegetables, lean meats, or fish (tuna, diced chicken...) to increase the intake of basic proteins and fibers.