Egg Casserole
Per 1 serving · 269 g · 5 ingredients
of a 2,000 cal day
- Protein28g33% of calories
- Carbs5.4g6% of calories
- Fat23g61% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
At a glance
One serving of Egg Casserole (269 g) has 348 calories, with 28 g of protein, 5.4 g of carbohydrates and 23 g of fat. Most of its energy comes from fat (61% of calories). It is high in protein (56% DV), Vitamin A (47% DV) and Vitamin D (24% DV). Keep an eye on saturated fat and cholesterol, which provide 47% and 216% of the daily value.
High in
20%+ of the daily value
- Protein56%
- Vitamin A47%
- Vitamin D24%
- Vitamin K84%
- Riboflavin (B2)81%
- Vitamin B631%
Good source of
10–19% of the daily value
- Vitamin E16%
- Niacin11%
- Potassium11%
- Magnesium11%
- Manganese13%
Watch
20%+ of the daily value
- Saturated fat47%
- Cholesterol216%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
3 extra large Egg
⁹⁄₁₆ cup, pieces or slices White mushrooms
⅛ cup, chopped Onion
¹¹⁄₁₆ cup Spinach
³⁄₁₆ cup, shredded Cheddar cheese
Directions
- 1
Preheat the oven to 350°F.
- 2
Chop the mushrooms, onions, and spinach. In a large bowl, mix them together with the shredded cheddar cheese and eggs.
- 3
Pour the mixture into a 9x13-inch casserole pan and bake for approximately 25 minutes, or until the eggs are set.
Vitamins & minerals
Amounts for 1 serving (269 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 421 μg | 47% |
| Vitamin C | 8 mg | 9% |
| Vitamin D | 4 μg | 24% |
| Vitamin E | 2 mg | 16% |
| Vitamin K | 101 μg | 84% |
| Thiamine | 0.1 mg | 9% |
| Riboflavin (B2) | 1 mg | 81% |
| Niacin | 2 mg | 11% |
| Vitamin B6 | 0.4 mg | 31% |
| Folate (B9) | 135 μg | 34% |
| Vitamin B12 | 2 μg | 72% |
| Pantothenic acid | 3 mg | 66% |
| Choline | 509 mg | 93% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 263 mg | 26% |
| Iron | 4 mg | 47% |
| Potassium | 517 mg | 11% |
| Magnesium | 48 mg | 11% |
| Phosphorus | 483 mg | 69% |
| Zinc | 3 mg | 30% |
| Copper | 0.3 mg | 30% |
| Manganese | 0.3 mg | 13% |
| Selenium | 62 μg | 112% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 1,179 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.5 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 9 μg | — |
| Fructose | 0.3 g | — |
| Galactose | 0.1 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 323 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0.1 μg | — |
| Vitamin D3 | 3 μg | — |
Burning 348 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 66minWalking (3.5 mph)
- 42minCycling (moderate)
- 29minRunning (6 mph)
- 49minSwimming laps
Common questions
How many calories are in Egg Casserole?
One serving of Egg Casserole (1 serving) has 348 calories, which works out to 129 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Egg Casserole high in protein?
Yes. It has 28 g of protein per serving, and 33% of its calories come from protein (8.1 g of protein per 100 calories).
Is Egg Casserole keto-friendly?
It can fit a ketogenic diet: 4 g of net carbs per serving, with carbs making up 6% of calories.
How much sodium is in Egg Casserole?
394 mg per serving.
How much sugar is in Egg Casserole?
2.4 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
234 calOrange and Pomegranate Salad1 serving
501 calChicken & Mashed Potatoes1 serving
170 calAsparagus with Sliced Almonds and Parmesan Cheese1 serving
168 calBasic Tossed Salad1 serving
344 calSweet & Spicy Black Beans on Rice1 serving
237 calRice Cooker Cilantro Lime Rice1 serving
465 calVegan Chickpea Sandwich1 serving
533 calClassic Tuna Salad1 serving