⏱ 30 min totalBroccolli Hash with Fried Egg
Per 1 serving · 443 g · 12 ingredients
of a 2,000 cal day
- Protein21g20% of calories
- Carbs43g40% of calories
- Fat18g39% of calories
At a glance
One serving of Broccolli Hash with Fried Egg (443 g) has 394 calories, with 21 g of protein, 43 g of carbohydrates and 18 g of fat. Most of its energy comes from carbs (40% of calories). It is high in protein (43% DV), dietary fiber (51% DV) and Vitamin A (39% DV). Keep an eye on cholesterol, which provides 69% of the daily value.
High in
20%+ of the daily value
- Protein43%
- Dietary fiber51%
- Vitamin A39%
- Vitamin C289%
- Vitamin E35%
- Vitamin K404%
Good source of
10–19% of the daily value
Nothing notable
Watch
20%+ of the daily value
- Cholesterol69%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 tbsp Quinoa
½ tbsp Olive oil
3 cup chopped Broccoli
2 tbsp Ginger root
1 cup Spinach- 🥄½ dash Salt
½ dash Black pepper
½ tbsp Lime juice
1 medium Scallions
4 sprigs Cilantro
1 tbsp Chia seeds
1 extra large Egg
Directions
- 1
Prepare quinoa according to package instructions and set aside.
- 2
Heat olive oil in a pan over medium heat. Sauté broccoli and ginger for about 2 minutes.
- 3
Add spinach and cook until just wilted, about 1-3 minutes.
- 4
Stir in the cooked quinoa, season with salt and pepper, and heat through. Add lime juice, scallions, cilantro, and chia seeds, tossing to combine. Adjust seasoning with salt and pepper.
- 5
Remove from heat and serve in bowls. Fry eggs sunny-side up until crisp and place on top of each serving.
Vitamins & minerals
Amounts for 1 serving (443 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 353 μg | 39% |
| Vitamin C | 260 mg | 289% |
| Vitamin D | 1 μg | 7% |
| Vitamin E | 5 mg | 35% |
| Vitamin K | 485 μg | 404% |
| Thiamine | 0.4 mg | 37% |
| Riboflavin (B2) | 1 mg | 54% |
| Niacin | 4 mg | 23% |
| Vitamin B6 | 1 mg | 54% |
| Folate (B9) | 319 μg | 80% |
| Vitamin B12 | 0.5 μg | 20% |
| Pantothenic acid | 3 mg | 53% |
| Choline | 242 mg | 44% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 295 mg | 30% |
| Iron | 6 mg | 77% |
| Potassium | 1,423 mg | 30% |
| Magnesium | 181 mg | 43% |
| Phosphorus | 521 mg | 74% |
| Zinc | 3 mg | 30% |
| Copper | 1 mg | 59% |
| Manganese | 2 mg | 75% |
| Selenium | 33 μg | 60% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 2 g | — |
| Alpha carotene | 71 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 3,116 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 1 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 1 g | — |
| Retinol | 90 μg | — |
| Serine | 1 g | — |
| Starch | 11 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 2 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 394 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 75minWalking (3.5 mph)
- 47minCycling (moderate)
- 33minRunning (6 mph)
- 56minSwimming laps
Common questions
How many calories are in Broccolli Hash with Fried Egg?
One serving of Broccolli Hash with Fried Egg (1 serving) has 394 calories, which works out to 89 calories per 100 g. That is about 20% of a 2,000-calorie day.
Is Broccolli Hash with Fried Egg high in protein?
It provides a solid 21 g of protein per serving (43% of the 50 g daily value), but protein supplies only 20% 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 Broccolli Hash with Fried Egg keto-friendly?
It is hard to fit into a strict keto diet. One serving has 28 g of net carbs and 40% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Broccolli Hash with Fried Egg?
282 mg per serving.
How much sugar is in Broccolli Hash with Fried Egg?
5.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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