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Mushroom, Spinach, and Goat Cheese Omelet⏱ 25 min total
Recipes

Mushroom, Spinach, and Goat Cheese Omelet

Per 1 serving · 402 g · 11 ingredients

Calories
372
19%
of a 2,000 cal day
  • Protein
    24g
    25% of calories
  • Carbs
    15g
    16% of calories
  • Fat
    25g
    59% of calories
Portion

At a glance

One serving of Mushroom, Spinach, and Goat Cheese Omelet (402 g) has 372 calories, with 24 g of protein, 15 g of carbohydrates and 25 g of fat. Most of its energy comes from fat (59% of calories). It is high in protein (49% DV), Vitamin A (47% DV) and Vitamin C (39% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 23%, 38% and 66% of the daily value.

Per 100 g
92cal
low energy density
Protein per 100 cal
6.5g
Net carbs
10g
carbs minus fiber
Fiber
4.8g
5.8 g sugar

High in

20%+ of the daily value

  • Protein49%
  • Vitamin A47%
  • Vitamin C39%
  • Vitamin E27%
  • Vitamin K361%
  • Riboflavin (B2)84%

Good source of

10–19% of the daily value

  • Dietary fiber17%
  • Thiamine10%
  • Zinc18%

Watch

20%+ of the daily value

  • Sodium23%
  • Saturated fat38%
  • Cholesterol66%

Ingredients

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

Directions

Prep 10 minCook 15 min
  1. 1

    Heat a medium skillet over medium-high heat and add olive oil and onions. Sauté for 2-3 minutes until the onions are translucent.

  2. 2

    Add the sliced mushrooms to the pan and sauté until slightly browned, about 4-5 minutes. Add spinach and sauté until wilted, about 2 minutes. Season with salt and pepper, then set aside.

  3. 3

    Heat a small skillet over medium heat and spray with cooking spray. In a small bowl, whisk together one whole egg and two egg whites. Pour the egg mixture into the skillet and let it sit for one minute. Use a spatula to gently work around the edges, then tilt the skillet to allow runny eggs to cook along the edges. Continue for another minute.

  4. 4

    Add the mushroom spinach mixture to one side of the omelet and top with crumbled goat cheese. Fold the other side of the omelet over the filling and cook for 30 seconds. Transfer to a plate and top with scallions.

Vitamins & minerals

Amounts for 1 serving (402 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A423 μg
47%
Vitamin C35 mg
39%
Vitamin D1 μg
8%
Vitamin E4 mg
27%
Vitamin K433 μg
361%
Thiamine0.1 mg
10%
Riboflavin (B2)1 mg
84%
Niacin4 mg
23%
Vitamin B60.4 mg
34%
Folate (B9)198 μg
50%
Vitamin B121 μg
23%
Pantothenic acid2 mg
46%
Choline180 mg
33%

Minerals

NutrientAmount% Daily Value
Calcium198 mg
20%
Iron5 mg
58%
Potassium977 mg
21%
Magnesium83 mg
20%
Phosphorus309 mg
44%
Zinc2 mg
18%
Copper1 mg
67%
Manganese1 mg
30%
Selenium37 μg
67%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene3,146 μg—
Caffeine0 mg—
Cystine0.4 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose1 g—
Galactose0.1 g—
Glucose2 g—
Glutamic acid4 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene0 μg—
Lysine2 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats13 g—
Phenylalanine1 g—
Polyunsaturated fats3 g—
Proline1 g—
Retinol160 μg—
Serine1 g—
Starch0 g—
Sucrose0.4 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 61 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine2 g—
Vitamin D20.1 μg—
Vitamin D31 μg—

Burning 372 calories

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

  • 71min
    Walking (3.5 mph)
  • 45min
    Cycling (moderate)
  • 31min
    Running (6 mph)
  • 52min
    Swimming laps

Common questions

How many calories are in Mushroom, Spinach, and Goat Cheese Omelet?

One serving of Mushroom, Spinach, and Goat Cheese Omelet (1 serving) has 372 calories, which works out to 92 calories per 100 g. That is about 19% of a 2,000-calorie day.

Is Mushroom, Spinach, and Goat Cheese Omelet high in protein?

It provides a solid 24 g of protein per serving (49% 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 Mushroom, Spinach, and Goat Cheese Omelet keto-friendly?

It is hard to fit into a strict keto diet. One serving has 10 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 Mushroom, Spinach, and Goat Cheese Omelet?

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

How much sugar is in Mushroom, Spinach, and Goat Cheese Omelet?

5.8 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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