⏱ 15 min totalBroccoli & Feta Omelet with Toast
Per 1 serving · 278 g · 6 ingredients
of a 2,000 cal day
- Protein26g27% of calories
- Carbs32g33% of calories
- Fat17g40% of calories
At a glance
One serving of Broccoli & Feta Omelet with Toast (278 g) has 385 calories, with 26 g of protein, 32 g of carbohydrates and 17 g of fat. Most of its energy comes from fat (40% of calories). It is high in protein (53% DV), dietary fiber (21% DV) and Vitamin A (26% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 27%, 34% and 144% of the daily value.
High in
20%+ of the daily value
- Protein53%
- Dietary fiber21%
- Vitamin A26%
- Vitamin C90%
- Vitamin E23%
- Vitamin K81%
Good source of
10–19% of the daily value
- Vitamin D15%
- Potassium13%
- Magnesium19%
Watch
20%+ of the daily value
- Sodium27%
- Saturated fat34%
- Cholesterol144%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 spray , about 1/3 second Cooking spray
1 cup chopped Broccoli
2 extra large Egg
⅛ cup, crumbled Feta cheese
¼ tsp Dill weed
2 slice Whole wheat bread
Directions
- 1
Heat a non-stick skillet over medium heat and coat with cooking spray. Add the chopped broccoli and cook for 3 minutes.
- 2
In a small bowl, combine the eggs, feta cheese, and dill. Pour the egg mixture into the pan with the broccoli. Cook for 3 to 4 minutes, then flip the omelet and cook for an additional 2 minutes or until fully cooked.
- 3
Serve the omelet with toasted wheat bread slices.
Vitamins & minerals
Amounts for 1 serving (278 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 232 μg | 26% |
| Vitamin C | 81 mg | 90% |
| Vitamin D | 2 μg | 15% |
| Vitamin E | 3 mg | 23% |
| Vitamin K | 97 μg | 81% |
| Thiamine | 0.4 mg | 30% |
| Riboflavin (B2) | 1 mg | 66% |
| Niacin | 3 mg | 21% |
| Vitamin B6 | 1 mg | 43% |
| Folate (B9) | 139 μg | 35% |
| Vitamin B12 | 1 μg | 55% |
| Pantothenic acid | 3 mg | 56% |
| Choline | 364 mg | 66% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 293 mg | 29% |
| Iron | 4 mg | 53% |
| Potassium | 604 mg | 13% |
| Magnesium | 79 mg | 19% |
| Phosphorus | 465 mg | 66% |
| Zinc | 3 mg | 30% |
| Copper | 0.3 mg | 31% |
| Manganese | 1 mg | 63% |
| Selenium | 54 μg | 98% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 23 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 330 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.2 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 203 μg | — |
| Serine | 2 g | — |
| Starch | 16 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 385 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 73minWalking (3.5 mph)
- 46minCycling (moderate)
- 32minRunning (6 mph)
- 54minSwimming laps
Common questions
How many calories are in Broccoli & Feta Omelet with Toast?
One serving of Broccoli & Feta Omelet with Toast (1 serving) has 385 calories, which works out to 138 calories per 100 g. That is about 19% of a 2,000-calorie day.
Is Broccoli & Feta Omelet with Toast high in protein?
It provides a solid 26 g of protein per serving (53% of the 50 g daily value), but protein supplies only 27% 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 Broccoli & Feta Omelet with Toast keto-friendly?
It is hard to fit into a strict keto diet. One serving has 26 g of net carbs and 33% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Broccoli & Feta Omelet with Toast?
617 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Broccoli & Feta Omelet with Toast?
5.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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