⏱ 15 min totalFluffy omelet with cheese and spinach
Per 1 serving · 229 g · 7 ingredients
of a 2,000 cal day
- Protein27g20% of calories
- Carbs2g2% of calories
- Fat46g78% of calories
- ✓ Keto-friendly
At a glance
One serving of Fluffy omelet with cheese and spinach (229 g) has 533 calories, with 27 g of protein, 2 g of carbohydrates and 46 g of fat. Most of its energy comes from fat (78% of calories). It is high in protein (54% DV), Vitamin A (62% DV) and Vitamin D (26% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 23%, 120% and 236% of the daily value.
High in
20%+ of the daily value
- Protein54%
- Vitamin A62%
- Vitamin D26%
- Vitamin K38%
- Riboflavin (B2)69%
- Vitamin B623%
Good source of
10–19% of the daily value
- Vitamin E18%
- Copper15%
Watch
20%+ of the daily value
- Sodium23%
- Saturated fat120%
- Cholesterol236%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
3 extra large Egg
2 tbsp Butter
¾ oz Cheddar cheese
1 tbsp chopped Chives- 🥄1 dash Salt
1 dash Black pepper
¼ cup Spinach
Directions
- 1
Preheat broiler to high temperature. Crack eggs into a bowl and beat lightly.
- 2
Heat a 10 inch (25cm) nonstick frying pan over medium heat and add butter. Once the butter sizzles, pour in egg mixture evenly over the pan. Reduce heat to low and cook until set and golden brown (about 5 mins).
- 3
Remove the pan from heat and sprinkle the top of the omelet with cheese, chives, salt, and pepper. Place omelet in frying pan under the broiler and cook until cheese melts, or 1-2 mins.
- 4
Remove frying pan from broiler, place spinach on top of cheese. Gently fold the omelet in half and serve.
Vitamins & minerals
Amounts for 1 serving (229 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 561 μg | 62% |
| Vitamin C | 4 mg | 4% |
| Vitamin D | 4 μg | 26% |
| Vitamin E | 3 mg | 18% |
| Vitamin K | 46 μg | 38% |
| Thiamine | 0.1 mg | 6% |
| Riboflavin (B2) | 1 mg | 69% |
| Niacin | 0.2 mg | 1% |
| Vitamin B6 | 0.3 mg | 23% |
| Folate (B9) | 103 μg | 26% |
| Vitamin B12 | 2 μg | 71% |
| Pantothenic acid | 3 mg | 54% |
| Choline | 504 mg | 92% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 255 mg | 26% |
| Iron | 3 mg | 40% |
| Potassium | 307 mg | 7% |
| Magnesium | 34 mg | 8% |
| Phosphorus | 446 mg | 64% |
| Zinc | 3 mg | 27% |
| Copper | 0.1 mg | 15% |
| Manganese | 0.1 mg | 6% |
| Selenium | 58 μg | 105% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 564 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 | 10 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 1 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 | 14 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 514 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.3 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 4 μg | — |
Burning 533 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 101minWalking (3.5 mph)
- 64minCycling (moderate)
- 44minRunning (6 mph)
- 75minSwimming laps
Common questions
How many calories are in Fluffy omelet with cheese and spinach?
One serving of Fluffy omelet with cheese and spinach (1 serving) has 533 calories, which works out to 233 calories per 100 g. That is about 27% of a 2,000-calorie day.
Is Fluffy omelet with cheese and spinach high in protein?
It provides a solid 27 g of protein per serving (54% 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 Fluffy omelet with cheese and spinach keto-friendly?
It can fit a ketogenic diet: 2 g of net carbs per serving, with carbs making up 2% of calories.
How much sodium is in Fluffy omelet with cheese and spinach?
540 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Fluffy omelet with cheese and spinach?
0.8 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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