⏱ 20 min totalGarlic and Onion Frittata
Per 1 serving · 177 g · 11 ingredients
of a 2,000 cal day
- Protein14g25% of calories
- Carbs8.8g16% of calories
- Fat14g59% of calories
At a glance
One serving of Garlic and Onion Frittata (177 g) has 216 calories, with 14 g of protein, 8.8 g of carbohydrates and 14 g of fat. Most of its energy comes from fat (59% of calories). It is high in protein (27% DV), Vitamin K (26% DV) and riboflavin (b2) (35% DV). Keep an eye on sodium and cholesterol, which provide 31% and 94% of the daily value.
High in
20%+ of the daily value
- Protein27%
- Vitamin K26%
- Riboflavin (B2)35%
- Vitamin B1238%
- Pantothenic acid27%
- Choline42%
Good source of
10–19% of the daily value
- Vitamin A14%
- Vitamin D10%
- Vitamin E12%
- Vitamin B618%
- Folate (B9)14%
- Calcium10%
Watch
20%+ of the daily value
- Sodium31%
- Cholesterol94%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tbsp Olive oil
¼ cup, chopped Onion
¼ cloves, minced Garlic
1 ½ large Egg
⅛ cup Greek yogurt- 🥄½ tbsp Water
½ tsp Onion powder
½ tsp Garlic powder
⅛ cup, chopped Scallions- 🥄¼ tsp Salt
⅛ tsp Black pepper
Directions
- 1
Heat a small skillet with olive oil over medium-low heat. Once oil is shiny add chopped onions and minced garlic and cook until onions are slightly transparent (about 3 minutes).
- 2
While onions are cooking crack the eggs in separate bowl and beat until just mixed. Add Greek yogurt, water, onion powder, and garlic powder.
- 3
Add all of egg mixture into pan. Sprinkle scallions, salt, and pepper on top. Place lid on skillet and cook on medium-low for 5 minutes, flip, then cook until both sides are golden brown.
- 4
Serve immediately and enjoy!
Vitamins & minerals
Amounts for 1 serving (177 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 127 μg | 14% |
| Vitamin C | 6 mg | 6% |
| Vitamin D | 2 μg | 10% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 31 μg | 26% |
| Thiamine | 0.1 mg | 4% |
| Riboflavin (B2) | 0.5 mg | 35% |
| Niacin | 0.3 mg | 2% |
| Vitamin B6 | 0.2 mg | 18% |
| Folate (B9) | 55 μg | 14% |
| Vitamin B12 | 1 μg | 38% |
| Pantothenic acid | 1 mg | 27% |
| Choline | 230 mg | 42% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 102 mg | 10% |
| Iron | 2 mg | 23% |
| Potassium | 276 mg | 6% |
| Magnesium | 22 mg | 5% |
| Phosphorus | 217 mg | 31% |
| Zinc | 1 mg | 12% |
| Copper | 0.1 mg | 10% |
| Manganese | 0.2 mg | 8% |
| Selenium | 27 μg | 49% |
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 | 1 g | — |
| Beta carotene | 76 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 | 1 g | — |
| Galactose | 0.2 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 1 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.4 g | — |
| Retinol | 120 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.5 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 216 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 41minWalking (3.5 mph)
- 26minCycling (moderate)
- 18minRunning (6 mph)
- 30minSwimming laps
Common questions
How many calories are in Garlic and Onion Frittata?
One serving of Garlic and Onion Frittata (1 serving) has 216 calories, which works out to 122 calories per 100 g. That is about 11% of a 2,000-calorie day.
Is Garlic and Onion Frittata high in protein?
It provides a solid 14 g of protein per serving (27% 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.
Is Garlic and Onion Frittata keto-friendly?
It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 16% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Garlic and Onion Frittata?
704 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Garlic and Onion Frittata?
3.3 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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