cherry image
Baked Spinach and Eggs⏱ 30 min total
Recipes

Baked Spinach and Eggs

Per 1 serving · 116 g · 7 ingredients

Calories
145
7%
of a 2,000 cal day
  • Protein
    9.8g
    27% of calories
  • Carbs
    2.3g
    6% of calories
  • Fat
    11g
    67% of calories
Portion
  • ✓ Keto-friendly

At a glance

One serving of Baked Spinach and Eggs (116 g) has 145 calories, with 9.8 g of protein, 2.3 g of carbohydrates and 11 g of fat. Most of its energy comes from fat (67% of calories). It is high in Vitamin A (29% DV), Vitamin K (121% DV) and riboflavin (b2) (35% DV). Keep an eye on saturated fat and cholesterol, which provide 28% and 69% of the daily value.

Per 100 g
125cal
low energy density
Protein per 100 cal
6.8g
Net carbs
2g
carbs minus fiber
Fiber
0.7g
1.1 g sugar

High in

20%+ of the daily value

  • Vitamin A29%
  • Vitamin K121%
  • Riboflavin (B2)35%
  • Folate (B9)22%
  • Vitamin B1231%
  • Pantothenic acid20%

Good source of

10–19% of the daily value

  • Vitamin B617%
  • Calcium15%
  • Zinc12%
  • Manganese13%

Watch

20%+ of the daily value

  • Saturated fat28%
  • Cholesterol69%

Ingredients

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

Directions

Prep 5 minCook 25 min
  1. 1

    Preheat the oven to 400°F. Lightly grease with butter an individual ramekin or other small oven safe dish that can accommodate the eggs and spinach.

  2. 2

    Place the spinach in a deep skillet or a large frying pan. Add a little water (2-3 Tablespoons). Using medium heat, cook the spinach just until wilted, roughly 3-4 minutes. Use either your hand or a spatula to pack in the spinach. Drain the excess water well.

  3. 3

    Distribute the spinach evenly among the prepared 2 ramekins or oven-safe dishes. Crack 1 egg on top of each portion of spinach. Season lightly with salt and pepper - lightly because Feta cheese is pretty salty on its own. Sprinkle the crumbled feta cheese on top.

  4. 4

    Place the baking dishes or ramekins on a cookie sheet and bake for about 15-18 minutes or until the eggs are set/cooked (whites are set and yolks look firm on the edges) to your liking. Enjoy!

Vitamins & minerals

Amounts for 1 serving (116 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A260 μg
29%
Vitamin C8 mg
9%
Vitamin D1 μg
7%
Vitamin E1 mg
8%
Vitamin K146 μg
121%
Thiamine0.1 mg
6%
Riboflavin (B2)0.5 mg
35%
Niacin0.4 mg
3%
Vitamin B60.2 mg
17%
Folate (B9)88 μg
22%
Vitamin B121 μg
31%
Pantothenic acid1 mg
20%
Choline156 mg
28%

Minerals

NutrientAmount% Daily Value
Calcium151 mg
15%
Iron2 mg
23%
Potassium249 mg
5%
Magnesium33 mg
8%
Phosphorus178 mg
25%
Zinc1 mg
12%
Copper0.1 mg
9%
Manganese0.3 mg
13%
Selenium18 μg
34%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene1,692 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose0 g—
Galactose0 g—
Glucose0.2 g—
Glutamic acid1 g—
Glycine0.3 g—
Histidine0.2 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine0.3 g—
Monounsaturated fats3 g—
Phenylalanine0.5 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol119 μg—
Serine1 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine0.4 g—
Total omega 30.1 g—
Total omega 61 g—
Tryptophan0.1 g—
Tyrosine0.4 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D31 μg—

Burning 145 calories

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

  • 28min
    Walking (3.5 mph)
  • 17min
    Cycling (moderate)
  • 12min
    Running (6 mph)
  • 20min
    Swimming laps

Common questions

How many calories are in Baked Spinach and Eggs?

One serving of Baked Spinach and Eggs (1 serving) has 145 calories, which works out to 125 calories per 100 g. That is about 7.2% of a 2,000-calorie day.

Are Baked Spinach and Eggs high in protein?

Not especially. It has 9.8 g of protein per serving, and protein supplies 27% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Baked Spinach and Eggs 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 Baked Spinach and Eggs?

344 mg per serving.

How much sugar is in Baked Spinach and Eggs?

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

More recipes

View all