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Greek Frittata⏱ 55 min total
Recipes

Greek Frittata

Per 1 serving · 132 g · 14 ingredients

Calories
113
6%
of a 2,000 cal day
  • Protein
    9.7g
    34% of calories
  • Carbs
    5g
    17% of calories
  • Fat
    6.2g
    49% of calories
Portion

At a glance

One serving of Greek Frittata (132 g) has 113 calories, with 9.7 g of protein, 5 g of carbohydrates and 6.2 g of fat. Most of its energy comes from fat (49% of calories). It is high in Vitamin K (49% DV), riboflavin (b2) (31% DV) and selenium (30% DV). Keep an eye on sodium and cholesterol, which provide 30% and 35% of the daily value.

Per 100 g
86cal
low energy density
Protein per 100 cal
8.6g
Net carbs
3g
carbs minus fiber
Fiber
2g
2.1 g sugar

High in

20%+ of the daily value

  • Vitamin K49%
  • Riboflavin (B2)31%
  • Selenium30%

Good source of

10–19% of the daily value

  • Vitamin A14%
  • Vitamin B611%
  • Folate (B9)14%
  • Vitamin B1219%
  • Pantothenic acid13%
  • Choline16%

Watch

20%+ of the daily value

  • Sodium30%
  • Cholesterol35%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 40 min
  1. 1

    Preheat the oven to 450°F and position the baking rack in the middle.

  2. 2

    Place a glass pie pan or 8x8 inch casserole dish in the oven to heat.

  3. 3

    In a large bowl, whisk together whole eggs, egg whites, feta cheese, milk, mint, two-thirds of the salt, and pepper until well combined.

  4. 4

    Heat olive oil in a large skillet over medium heat. Add chopped onion and sauté until translucent, about 5 minutes. Add water if onions start to stick.

  5. 5

    Add artichokes and spinach to the skillet and cook until spinach wilts, about 5 minutes. Remove from heat, add tomatoes, remaining salt, a pinch of pepper, and stir to combine.

  6. 6

    Remove the hot pan from the oven, spray with non-stick spray, and carefully transfer the vegetables into the pan.

  7. 7

    Pour the egg mixture over the vegetables. Sprinkle shredded cheddar on top and bake for 15 minutes, then reduce oven temperature to 350°F and bake for another 10 minutes, until the frittata is firm and the top is golden and puffy.

  8. 8

    Remove the frittata from the oven and let it cool before slicing.

Vitamins & minerals

Amounts for 1 serving (132 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A122 μg
14%
Vitamin C8 mg
8%
Vitamin D1 μg
4%
Vitamin E1 mg
5%
Vitamin K59 μg
49%
Thiamine0.1 mg
6%
Riboflavin (B2)0.4 mg
31%
Niacin1 mg
3%
Vitamin B60.1 mg
11%
Folate (B9)58 μg
14%
Vitamin B120.4 μg
19%
Pantothenic acid1 mg
13%
Choline86 mg
16%

Minerals

NutrientAmount% Daily Value
Calcium102 mg
10%
Iron1 mg
13%
Potassium272 mg
6%
Magnesium29 mg
7%
Phosphorus124 mg
18%
Zinc1 mg
8%
Copper0.1 mg
9%
Manganese0.2 mg
10%
Selenium17 μg
30%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene19 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene720 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride2 μg—
Fructose0.4 g—
Galactose0 g—
Glucose1 g—
Glutamic acid1 g—
Glycine0.3 g—
Histidine0.2 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0.3 g—
Leucine1 g—
Lycopene479 μg—
Lysine1 g—
Maltose0 g—
Methionine0.3 g—
Monounsaturated fats2 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline0.5 g—
Retinol59 μg—
Serine1 g—
Starch0 g—
Sucrose0.3 g—
Theobromine0 mg—
Threonine0.4 g—
Total omega 30 g—
Total omega 60.4 g—
Tryptophan0.1 g—
Tyrosine0.4 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D31 μg—

Burning 113 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 22min
    Walking (3.5 mph)
  • 14min
    Cycling (moderate)
  • 9min
    Running (6 mph)
  • 16min
    Swimming laps

Common questions

How many calories are in Greek Frittata?

One serving of Greek Frittata (1 serving) has 113 calories, which works out to 86 calories per 100 g. That is about 5.7% of a 2,000-calorie day.

Is Greek Frittata high in protein?

Not especially. It has 9.7 g of protein per serving, and protein supplies 34% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Greek Frittata keto-friendly?

It is hard to fit into a strict keto diet. One serving has 3 g of net carbs and 17% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Greek Frittata?

683 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Greek Frittata?

2.1 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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