⏱ 25 min totalCottage Cheese, Spinach, and Tomato Omelet
Per 1 serving · 494 g · 6 ingredients
of a 2,000 cal day
- Protein44g40% of calories
- Carbs13g12% of calories
- Fat23g48% of calories
- ✓ Protein-dense
At a glance
One serving of Cottage Cheese, Spinach, and Tomato Omelet (494 g) has 442 calories, with 44 g of protein, 13 g of carbohydrates and 23 g of fat. Most of its energy comes from fat (48% of calories). It is high in protein (88% DV), Vitamin A (54% DV) and Vitamin C (24% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 35%, 39% and 279% of the daily value.
High in
20%+ of the daily value
- Protein88%
- Vitamin A54%
- Vitamin C24%
- Vitamin D30%
- Vitamin E21%
- Vitamin K68%
Good source of
10–19% of the daily value
- Thiamine12%
- Potassium17%
- Magnesium14%
- Manganese15%
Watch
20%+ of the daily value
- Sodium35%
- Saturated fat39%
- Cholesterol279%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 spray , about 1/3 second Cooking spray
¼ cup, chopped Onion
6 cherry tomato Cherry tomatoes
½ cup Spinach
4 extra large Egg
½ cup Cottage cheese
Directions
- 1
Spray a pan with nonstick spray and heat over medium heat.
- 2
Chop the onion and sauté until translucent, about 4-5 minutes. Add the cherry tomatoes and spinach, cooking until the spinach is wilted.
- 3
Whisk together the eggs and cottage cheese. Pour the mixture into the pan over the vegetables and cook until the eggs are set to your desired doneness.
- 4
Serve and enjoy!
Vitamins & minerals
Amounts for 1 serving (494 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 484 μg | 54% |
| Vitamin C | 21 mg | 24% |
| Vitamin D | 4 μg | 30% |
| Vitamin E | 3 mg | 21% |
| Vitamin K | 81 μg | 68% |
| Thiamine | 0.1 mg | 12% |
| Riboflavin (B2) | 1 mg | 99% |
| Niacin | 1 mg | 6% |
| Vitamin B6 | 1 mg | 53% |
| Folate (B9) | 171 μg | 43% |
| Vitamin B12 | 3 μg | 111% |
| Pantothenic acid | 4 mg | 76% |
| Choline | 690 mg | 125% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 229 mg | 23% |
| Iron | 5 mg | 61% |
| Potassium | 790 mg | 17% |
| Magnesium | 60 mg | 14% |
| Phosphorus | 638 mg | 91% |
| Zinc | 4 mg | 33% |
| Copper | 0.2 mg | 27% |
| Manganese | 0.3 mg | 15% |
| Selenium | 79 μg | 144% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 103 μg | — |
| Arginine | 3 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 1,306 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 41 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 7 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 4 g | — |
| Lycopene | 2,624 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 3 g | — |
| Retinol | 371 μg | — |
| Serine | 3 g | — |
| Starch | 0 g | — |
| Sucrose | 0.4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 4 g | — |
| Tryptophan | 1 g | — |
| Tyrosine | 2 g | — |
| Valine | 3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 4 μg | — |
Burning 442 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 84minWalking (3.5 mph)
- 53minCycling (moderate)
- 37minRunning (6 mph)
- 62minSwimming laps
Common questions
How many calories are in Cottage Cheese, Spinach, and Tomato Omelet?
One serving of Cottage Cheese, Spinach, and Tomato Omelet (1 serving) has 442 calories, which works out to 89 calories per 100 g. That is about 22% of a 2,000-calorie day.
Is Cottage Cheese, Spinach, and Tomato Omelet high in protein?
Yes. It has 44 g of protein per serving, and 40% of its calories come from protein (9.9 g of protein per 100 calories).
Is Cottage Cheese, Spinach, and Tomato Omelet keto-friendly?
It is hard to fit into a strict keto diet. One serving has 11 g of net carbs and 12% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Cottage Cheese, Spinach, and Tomato Omelet?
796 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Cottage Cheese, Spinach, and Tomato Omelet?
8.3 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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