⏱ 16 min totalEgg and Greens Skillet
Per 1 serving · 331 g · 9 ingredients
of a 2,000 cal day
- Protein14g13% of calories
- Carbs20g18% of calories
- Fat33g69% of calories
At a glance
One serving of Egg and Greens Skillet (331 g) has 400 calories, with 14 g of protein, 20 g of carbohydrates and 33 g of fat. Most of its energy comes from fat (69% of calories). It is high in protein (28% DV), dietary fiber (28% DV) and Vitamin A (109% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 37%, 126% and 55% of the daily value.
High in
20%+ of the daily value
- Protein28%
- Dietary fiber28%
- Vitamin A109%
- Vitamin C206%
- Vitamin E31%
- Vitamin K1300%
Good source of
10–19% of the daily value
- Niacin13%
- Vitamin B1217%
- Zinc18%
Watch
20%+ of the daily value
- Sodium37%
- Saturated fat126%
- Cholesterol55%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
- 🥄¼ tsp Salt
1 tsp Turmeric
¼ tsp Cayenne pepper
2 tbsp Coconut oil
1 tbsp chopped Shallots
2 cup Swiss chard
2 cup, chopped Kale
2 spear, large Asparagus
1 medium Egg
Directions
- 1
Mix salt, turmeric, and cayenne pepper together to make egg seasoning.
- 2
Heat half of the oil in a large skillet over medium heat. Add shallot and sauté for about 30 seconds.
- 3
Add chopped chard, kale, and asparagus spears, sauté for about 1 minute. Transfer greens mixture to a warm plate and set aside.
- 4
Heat the remaining tablespoon of coconut oil in the skillet. Gently crack egg into center of skillet, reduce heat to medium low and cover with a lid.
- 5
Cook egg 1 to 2 minutes or until yolk is done to your liking, then return greens mixture to skillet and remove from heat.
- 6
Sprinkle with egg seasoning and enjoy right out of a warm skillet!
Vitamins & minerals
Amounts for 1 serving (331 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 985 μg | 109% |
| Vitamin C | 186 mg | 206% |
| Vitamin D | 1 μg | 6% |
| Vitamin E | 5 mg | 31% |
| Vitamin K | 1,560 μg | 1,300% |
| Thiamine | 0.3 mg | 22% |
| Riboflavin (B2) | 0.5 mg | 38% |
| Niacin | 2 mg | 13% |
| Vitamin B6 | 1 mg | 43% |
| Folate (B9) | 245 μg | 61% |
| Vitamin B12 | 0.4 μg | 17% |
| Pantothenic acid | 1 mg | 21% |
| Choline | 152 mg | 28% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 280 mg | 28% |
| Iron | 6 mg | 78% |
| Potassium | 1,161 mg | 25% |
| Magnesium | 140 mg | 33% |
| Phosphorus | 278 mg | 40% |
| Zinc | 2 mg | 18% |
| Copper | 2 mg | 254% |
| Manganese | 2 mg | 73% |
| Selenium | 17 μg | 30% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 108 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 10,846 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 | 0.4 g | — |
| Galactose | 0 g | — |
| Glucose | 0.4 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 70 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 400 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 76minWalking (3.5 mph)
- 48minCycling (moderate)
- 33minRunning (6 mph)
- 56minSwimming laps
Common questions
How many calories are in Egg and Greens Skillet?
One serving of Egg and Greens Skillet (1 serving) has 400 calories, which works out to 121 calories per 100 g. That is about 20% of a 2,000-calorie day.
Is Egg and Greens Skillet high in protein?
It provides a solid 14 g of protein per serving (28% of the 50 g daily value), but protein supplies only 13% 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 Egg and Greens Skillet keto-friendly?
It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 18% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Egg and Greens Skillet?
851 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Egg and Greens Skillet?
5.6 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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