⏱ 30 min totalEgg White Frittata
Per 1 serving · 290 g · 8 ingredients
of a 2,000 cal day
- Protein22g27% of calories
- Carbs9.1g11% of calories
- Fat22g62% of calories
At a glance
One serving of Egg White Frittata (290 g) has 320 calories, with 22 g of protein, 9.1 g of carbohydrates and 22 g of fat. Most of its energy comes from fat (62% of calories). It is high in protein (43% DV), Vitamin A (31% DV) and Vitamin C (95% DV). Keep an eye on sodium and saturated fat, which provide 76% and 38% of the daily value.
High in
20%+ of the daily value
- Protein43%
- Vitamin A31%
- Vitamin C95%
- Vitamin E24%
- Vitamin K132%
- Riboflavin (B2)78%
Good source of
10–19% of the daily value
- Thiamine10%
- Pantothenic acid17%
- Potassium12%
- Magnesium13%
- Zinc13%
Watch
20%+ of the daily value
- Sodium76%
- Saturated fat38%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tbsp Olive oil
½ medium Red bell pepper
⅛ medium Onion- 🥄½ tsp Salt
½ tsp Black pepper
4 large Egg white
¼ cup, crumbled Feta cheese
1 cup Spinach
Directions
- 1
Preheat the oven to 375°F.
- 2
In a heavy oven-safe skillet, heat olive oil over medium-low heat. Sauté the chopped onions and bell pepper until tender, about 7 minutes. Season with salt and pepper.
- 3
Pour the egg whites into the skillet and cook for 3 minutes. Top with crumbled feta and spinach.
- 4
Transfer the skillet to the oven and bake, uncovered, for 8 to 10 minutes. Loosen the edges of the frittata with a rubber spatula, then invert onto a plate. Serve and enjoy!
Vitamins & minerals
Amounts for 1 serving (290 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 281 μg | 31% |
| Vitamin C | 85 mg | 95% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 4 mg | 24% |
| Vitamin K | 158 μg | 132% |
| Thiamine | 0.1 mg | 10% |
| Riboflavin (B2) | 1 mg | 78% |
| Niacin | 1 mg | 8% |
| Vitamin B6 | 0.4 mg | 31% |
| Folate (B9) | 106 μg | 26% |
| Vitamin B12 | 1 μg | 31% |
| Pantothenic acid | 1 mg | 17% |
| Choline | 17 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 237 mg | 24% |
| Iron | 2 mg | 21% |
| Potassium | 566 mg | 12% |
| Magnesium | 56 mg | 13% |
| Phosphorus | 182 mg | 26% |
| Zinc | 1 mg | 13% |
| Copper | 0.1 mg | 6% |
| Manganese | 1 mg | 23% |
| Selenium | 32 μg | 59% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 12 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 2,659 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 2 g | — |
| Galactose | 0.1 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.1 g | — |
| Leucine | 2 g | — |
| Lycopene | 0.2 μg | — |
| Lysine | 2 g | — |
| Maltose | 0.1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 12 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 47 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 320 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 61minWalking (3.5 mph)
- 38minCycling (moderate)
- 27minRunning (6 mph)
- 45minSwimming laps
Common questions
How many calories are in Egg White Frittata?
One serving of Egg White Frittata (1 serving) has 320 calories, which works out to 110 calories per 100 g. That is about 16% of a 2,000-calorie day.
Is Egg White Frittata high in protein?
It provides a solid 22 g of protein per serving (43% 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 Egg White Frittata keto-friendly?
It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 11% 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 White Frittata?
1753 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Egg White Frittata?
5.7 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
640 calSweet and Sour Pork Chops1 serving
249 calFruity Kale Morning Smoothie1 serving
438 calLemon, Berry, Honey Smoothie1 serving
463 calMango Salad with Avocado and Black Beans1 serving
612 calMiso Ginger Tofu Bowl1 serving
467 calFettuccine with Spinach Ricotta Sauce1 serving
325 calSpinach, Black Bean, and Banana Smoothie1 serving
587 calSuper Green Smoothie1 serving