⏱ 32 min total

Asparagus, Fontina and Tomato Frittata

Name: Asparagus, Fontina and Tomato Frittata
Prep time: 15 min
Cook time: 17 min
Total time: 32 min
Yield: 1 serving
Ingredients: 1 extra large Egg; ⅓ tbsp Heavy whipping cream; ³⁄₁₆ dash Salt; ³⁄₁₆ dash Black pepper; ½ tsp Olive oil; ½ tsp Butter; ¼ cup Asparagus; ⅛ cup, chopped or sliced Tomatoes; ⅛ cup, shredded Fontina cheese

Per 1 serving · 135 g · 9 ingredients

Calories

198

10%
of a 2,000 cal day

Protein
12g
23% of calories
Carbs
2.9g
6% of calories
Fat
16g
71% of calories

Portion

✓ Keto-friendly

At a glance

One serving of Asparagus, Fontina and Tomato Frittata (135 g) has 198 calories, with 12 g of protein, 2.9 g of carbohydrates and 16 g of fat. Most of its energy comes from fat (71% of calories). It is high in protein (23% DV), Vitamin A (20% DV) and riboflavin (b2) (25% DV). Keep an eye on saturated fat and cholesterol, which provide 35% and 79% of the daily value.

Per 100 g

146cal

low energy density

Protein per 100 cal

5.9g

Net carbs

carbs minus fiber

Fiber

1.8 g sugar

High in

20%+ of the daily value

Protein23%
Vitamin A20%
Riboflavin (B2)25%
Vitamin B1231%
Pantothenic acid21%
Choline32%

Good source of

10–19% of the daily value

Vitamin E10%
Vitamin K15%
Vitamin B611%
Folate (B9)12%
Calcium12%
Zinc13%

Watch

20%+ of the daily value

Saturated fat35%
Cholesterol79%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 17 min

1
Position an oven rack about 6 inches below the broiler and preheat the broiler.
2
In a medium bowl, whisk the eggs, cream, and a generous pinch of salt and pepper until smooth and light.
3
Snap off the woody ends of the asparagus and cut the spears into 1-inch pieces. Dice the tomato.
4
Heat the olive oil and butter in a 10-inch oven-safe nonstick skillet over medium heat until the butter is melted and foamy.
5
Add the asparagus and cook, stirring, until crisp-tender, about 2 minutes. Increase heat to medium-high, add the tomato and a pinch of salt, and cook 2 minutes more.
6
Pour the egg mixture evenly over the vegetables. Cook without stirring until the edges begin to set, 2 to 3 minutes, then sprinkle the fontina cheese over the top.
7
Reduce heat to medium-low and continue cooking until the frittata is mostly set but the surface is slightly runny, about 2 minutes.
8
Transfer the skillet to the oven and broil until the top is set and golden, 3 to 5 minutes. Let rest 2 minutes, then loosen the edges and slide onto a plate to slice.

Vitamins & minerals

Amounts for 1 serving (135 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	184 μg	20%
Vitamin C	5 mg	6%
Vitamin D	1 μg	9%
Vitamin E	2 mg	10%
Vitamin K	18 μg	15%
Thiamine	0.1 mg	8%
Riboflavin (B2)	0.3 mg	25%
Niacin	1 mg	3%
Vitamin B6	0.1 mg	11%
Folate (B9)	48 μg	12%
Vitamin B12	1 μg	31%
Pantothenic acid	1 mg	21%
Choline	175 mg	32%

Minerals

Nutrient	Amount	% Daily Value
Calcium	120 mg	12%
Iron	2 mg	22%
Potassium	211 mg	4%
Magnesium	16 mg	4%
Phosphorus	184 mg	26%
Zinc	1 mg	13%
Copper	0.1 mg	14%
Manganese	0.1 mg	4%
Selenium	20 μg	36%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	26 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	263 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	2 g	—
Glycine	0.3 g	—
Histidine	0.3 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	579 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.3 g	—
Monounsaturated fats	6 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	161 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	0.5 g	—
Total omega 3	0.1 g	—
Total omega 6	1 g	—
Tryptophan	0.2 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	1 μg	—

Burning 198 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

37min
Walking (3.5 mph)
24min
Cycling (moderate)
16min
Running (6 mph)
28min
Swimming laps

Common questions

How many calories are in Asparagus, Fontina and Tomato Frittata?

One serving of Asparagus, Fontina and Tomato Frittata (1 serving) has 198 calories, which works out to 146 calories per 100 g. That is about 9.9% of a 2,000-calorie day.

Is Asparagus, Fontina and Tomato Frittata high in protein?

It provides a solid 12 g of protein per serving (23% of the 50 g daily value), but protein supplies only 23% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Asparagus, Fontina and Tomato Frittata keto-friendly?

It can fit a ketogenic diet: 2 g of net carbs per serving, with carbs making up 6% of calories.

How much sodium is in Asparagus, Fontina and Tomato Frittata?

217 mg per serving.

How much sugar is in Asparagus, Fontina and Tomato Frittata?

1.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (135 g)

Calories198

% Daily Value*

Total fat 16g	20%
Saturated fat 7g	35%
Trans fat 0.1g
Cholesterol 236mg	79%
Sodium 217mg	9%
Total carbohydrate 2.9g	1%
Dietary fiber 1g	3%
Total sugars 1.8g
Protein 12g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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