⏱ 45 min totalFrittata with Spinach, Potatoes, and Leeks
Per 1 serving · 309 g · 12 ingredients
of a 2,000 cal day
- Protein19g25% of calories
- Carbs26g34% of calories
- Fat14g40% of calories
At a glance
One serving of Frittata with Spinach, Potatoes, and Leeks (309 g) has 297 calories, with 19 g of protein, 26 g of carbohydrates and 14 g of fat. Most of its energy comes from fat (40% of calories). It is high in protein (38% DV), Vitamin A (61% DV) and Vitamin C (45% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 28%, 31% and 98% of the daily value.
High in
20%+ of the daily value
- Protein38%
- Vitamin A61%
- Vitamin C45%
- Vitamin K310%
- Riboflavin (B2)45%
- Vitamin B643%
Good source of
10–19% of the daily value
- Dietary fiber15%
- Vitamin D13%
- Vitamin E18%
- Thiamine18%
- Niacin11%
Watch
20%+ of the daily value
- Sodium28%
- Saturated fat31%
- Cholesterol98%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ cup Leeks
¼ package (10 oz) Spinach- ¹⁄₁₆ cup 2% milk
½ tbsp, chopped Basil- 🥄⅛ tsp Salt
⅛ tsp Black pepper
1 ½ large Egg
½ cup, diced Potato
¼ spray , about 1/3 second Cooking spray
⅜ tbsp Breadcrumbs
⅛ cup, diced Provolone cheese
¼ tsp Butter
Directions
- 1
Preheat the oven to 350°F.
- 2
Melt butter in a Dutch oven over medium heat. Add leeks and sauté for 4 minutes. Add spinach and sauté for 2 minutes or until wilted. Transfer the mixture to a colander and press to remove excess moisture.
- 3
In a bowl, whisk together milk, basil, salt, pepper, and eggs. Stir in the leek mixture and potatoes.
- 4
Pour the mixture into a 10-inch round ceramic baking dish or pie plate coated with cooking spray. Sprinkle with breadcrumbs and top with cheese.
- 5
Bake for 25 minutes or until the center is set.
- 6
Preheat the broiler. Broil the frittata for 4 minutes or until golden brown. Cut into wedges and serve.
Vitamins & minerals
Amounts for 1 serving (309 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 552 μg | 61% |
| Vitamin C | 40 mg | 45% |
| Vitamin D | 2 μg | 13% |
| Vitamin E | 3 mg | 18% |
| Vitamin K | 372 μg | 310% |
| Thiamine | 0.2 mg | 18% |
| Riboflavin (B2) | 1 mg | 45% |
| Niacin | 2 mg | 11% |
| Vitamin B6 | 1 mg | 43% |
| Folate (B9) | 220 μg | 55% |
| Vitamin B12 | 1 μg | 42% |
| Pantothenic acid | 2 mg | 32% |
| Choline | 254 mg | 46% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 305 mg | 31% |
| Iron | 5 mg | 63% |
| Potassium | 959 mg | 20% |
| Magnesium | 104 mg | 25% |
| Phosphorus | 348 mg | 50% |
| Zinc | 2 mg | 20% |
| Copper | 0.3 mg | 34% |
| Manganese | 1 mg | 47% |
| Selenium | 28 μg | 51% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 4,497 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 0.4 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 1 g | — |
| Leucine | 2 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.5 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 177 μg | — |
| Serine | 1 g | — |
| Starch | 13 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 297 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 56minWalking (3.5 mph)
- 36minCycling (moderate)
- 25minRunning (6 mph)
- 42minSwimming laps
Common questions
How many calories are in Frittata with Spinach, Potatoes, and Leeks?
One serving of Frittata with Spinach, Potatoes, and Leeks (1 serving) has 297 calories, which works out to 96 calories per 100 g. That is about 15% of a 2,000-calorie day.
Are Frittata with Spinach, Potatoes, and Leeks high in protein?
It provides a solid 19 g of protein per serving (38% of the 50 g daily value), but protein supplies only 25% 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.
Are Frittata with Spinach, Potatoes, and Leeks keto-friendly?
It is hard to fit into a strict keto diet. One serving has 22 g of net carbs and 34% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Frittata with Spinach, Potatoes, and Leeks?
640 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Frittata with Spinach, Potatoes, and Leeks?
4.2 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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