Sainsbury's Cheese & Onion Quiche nutrition: calories, saturated fat and salt

Sainsbury's Cheese & Onion Quiche is a ready meal, a complete dish cooked and packaged to reheat at home. Alongside the main ingredients it typically carries added salt, fat and other components of convenience food, which places it in NOVA group 4. The numbers below show what the pack delivers; it is a handy option, though the same dish cooked at home usually has less salt and saturated fat. It adds vitamins, minerals and fibre to your day. Work out what a pack delivers, for any age, below.

Sainsbury's Cheese & Onion Quiche nutrition calculator

Calories, sugar, fat and salt by portion. Change the age and every percentage updates.

Portion sizeAge groupGender

Sainsbury's Cheese & Onion Quiche nutrition per 100g and per portion

Typical values	Per 100g	Per portion (100g)
Energy	253	253
Fat	15.6g	15.6g
of which saturates	7.2g	7.2g
Carbohydrate	20.6g	20.6g
of which sugars	2.9g	2.9g
of which added sugars	0g	0g
Fibre	0.8g	0.8g
Protein	7.2g	7.2g
Salt	0.44g	0.4g

Calories, saturated fat and salt, by age

For a whole ready meal the numbers that matter most are calories, saturated fat and salt. The tables below set each against age-appropriate guidance.

Calories in Sainsbury's Cheese & Onion Quiche by age

1 slice (100g) provides about 253 calories. Set against a typical day's energy, that is a large share of the total, more so for younger children.

Age group	Typical daily calories	In 1 slice (100g)	% of that
Adult	2250kcal	253kcal	11%
Age 15 to 18	2433kcal	253kcal	10%
Age 11 to 14	2033kcal	253kcal	12%
Age 7 to 10	1750kcal	253kcal	14%
Age 4 to 6	1550kcal	253kcal	16%

Sugar in Sainsbury's Cheese & Onion Quiche

1 slice (100g) contains about 2.9g of total sugar. A UK label does not separate natural from added sugar, but for a dish like this we estimate roughly 0.0g of it is added in cooking, with the rest coming naturally from ingredients such as vegetables, tomato or dairy. Added (free) sugar is the part that counts toward the daily limit the NHS sets, shown by age below.

Age group	Daily free sugar limit	In 1 slice (100g)	% of that
Adult	30g	0g	0%
Age 15 to 18	30g	0g	0%
Age 11 to 14	30g	0g	0%
Age 7 to 10	24g	0g	0%
Age 4 to 6	19g	0g	0%

Estimated figure. UK labels declare total sugars only, not added sugars, so the added amount here is estimated from the total by subtracting the sugar typically found naturally in a dish of this type. Treat it as a guide, not a label value.

Fat in Sainsbury's Cheese & Onion Quiche: high, mostly saturated

Sainsbury's Cheese & Onion Quiche is naturally high in fat, with about 15.6g per portion, and most of it is saturated (7.2g). There is 0g of added fat, but the table shows how the saturated fat compares with the daily maximum, so it is best enjoyed in smaller amounts.

Age group	Max saturated fat	In 1 slice (100g)	% of that
Adult	24g	7.2g	30%
Age 15 to 18	30g	7.2g	24%
Age 11 to 14	25g	7.2g	29%
Age 7 to 10	22g	7.2g	33%
Age 4 to 6	18g	7.2g	40%

Salt in Sainsbury's Cheese & Onion Quiche by age

Because sainsbury's cheese & onion quiche is salted, a portion carries about 0.44g of salt. Children have lower daily salt limits than adults, so it is worth checking against the guidance below.

Age group	Max salt	In 1 slice (100g)	% of that
Adult	6g	0.44g	7%
Age 15 to 18	6g	0.44g	7%
Age 11 to 14	6g	0.44g	7%
Age 7 to 10	5g	0.44g	9%
Age 4 to 6	3g	0.44g	15%

Protein in Sainsbury's Cheese & Onion Quiche by age

1 slice (100g) provides about 7.2g of protein. The table shows how that compares with daily protein needs by age.

Age group	Daily protein (RNI)	In 1 slice (100g)	% of that
Adult	50g	7.2g	14%
Age 15 to 18	55g	7.2g	13%
Age 11 to 14	42g	7.2g	17%
Age 7 to 10	28g	7.2g	26%
Age 4 to 6	20g	7.2g	36%

Is Sainsbury's Cheese & Onion Quiche processed?

Yes. Sainsbury's Cheese & Onion Quiche is an ultra-processed food (NOVA group 4). Ready meals are formulated with added salt, fats, starches and additives to survive packaging and reheating. As an occasional convenience that is fine, but cooking the same dish at home usually means less salt and saturated fat and no additives.

Sainsbury's Cheese & Onion Quiche nutrition FAQ

How many calories are in sainsbury's cheese & onion quiche?

1 slice (100g) has about 253 calories.

How many calories are in sainsbury's cheese & onion quiche?

1 slice (100g) has about 253 calories.

Is sainsbury's cheese & onion quiche good for you?

Sainsbury's Cheese & Onion Quiche is convenient, but as an ultra-processed meal it is often high in salt and saturated fat, so best balanced with fresher meals across the week.

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Nutrition data from McCance and Widdowson and UK FoodData Central, per 100g raw edible portion; values are reference figures and can vary by variety and ripeness. Reference intakes: EU NRVs for labelling and UK RNIs (SACN) for age-based needs. For guidance only.