⏱ 30 min total

Mushroom Spinach Omelet Recipe

Name: Mushroom Spinach Omelet Recipe
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: 1 extra large Egg; 3 large Egg white; 1 tbsp Parmesan cheese; 1 tbsp, shredded Cheddar cheese; ¼ tsp Salt; ⅛ tsp Crushed red pepper flakes; ⅛ tsp Garlic powder; ⅛ tbsp Black pepper; ½ tsp Olive oil; ½ cup, pieces or slices White mushrooms; 2 tbsp Green bell pepper; 1 tbsp chopped Onion; 1 cup Spinach

Per 1 serving · 266 g · 13 ingredients

Calories

227

11%
of a 2,000 cal day

Protein
24g
42% of calories
Carbs
6.3g
11% of calories
Fat
12g
47% of calories

Portion

✓ Protein-dense

At a glance

One serving of Mushroom Spinach Omelet Recipe (266 g) has 227 calories, with 24 g of protein, 6.3 g of carbohydrates and 12 g of fat. Most of its energy comes from fat (47% of calories). It is high in protein (47% DV), Vitamin A (29% DV) and Vitamin C (28% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 43%, 22% and 73% of the daily value.

Per 100 g

85cal

low energy density

Protein per 100 cal

10g

Net carbs

carbs minus fiber

Fiber

1.7g

2.7 g sugar

High in

20%+ of the daily value

Protein47%
Vitamin A29%
Vitamin C28%
Vitamin K125%
Riboflavin (B2)72%
Folate (B9)25%

Good source of

10–19% of the daily value

Vitamin E11%
Niacin11%
Vitamin B618%
Calcium19%
Potassium13%
Magnesium13%

Watch

20%+ of the daily value

Sodium43%
Saturated fat22%
Cholesterol73%

Ingredients

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

Directions

Prep 10 minCook 20 min

1
In a small bowl, beat the egg and egg whites together. Stir in the Parmesan cheese, Cheddar cheese, salt, crushed red pepper flakes, garlic powder, and white pepper until well combined. Set aside.
2
Heat the olive oil in an 8-inch nonstick skillet over medium heat. Add the mushrooms, green bell pepper, and onion; sauté for 4-5 minutes or until tender. Stir in the spinach and cook until wilted.
3
Pour the egg mixture over the vegetables in the skillet. As the eggs set, gently lift the edges, allowing the uncooked portion to flow underneath. Cook until the eggs are fully set.
4
Cut into wedges and serve immediately.

Vitamins & minerals

Amounts for 1 serving (266 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	264 μg	29%
Vitamin C	25 mg	28%
Vitamin D	1 μg	8%
Vitamin E	2 mg	11%
Vitamin K	149 μg	125%
Thiamine	0.1 mg	7%
Riboflavin (B2)	1 mg	72%
Niacin	2 mg	11%
Vitamin B6	0.2 mg	18%
Folate (B9)	101 μg	25%
Vitamin B12	1 μg	31%
Pantothenic acid	2 mg	33%
Choline	181 mg	33%

Minerals

Nutrient	Amount	% Daily Value
Calcium	187 mg	19%
Iron	2 mg	29%
Potassium	590 mg	13%
Magnesium	53 mg	13%
Phosphorus	250 mg	36%
Zinc	2 mg	14%
Copper	0.2 mg	24%
Manganese	0.5 mg	20%
Selenium	44 μg	80%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	4 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	1,739 μg	—
Caffeine	0 mg	—
Cystine	0.5 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	4 μg	—
Fructose	1 g	—
Galactose	0.1 g	—
Glucose	2 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0.1 g	—
Leucine	2 g	—
Lycopene	0.2 μg	—
Lysine	2 g	—
Maltose	0.1 g	—
Methionine	1 g	—
Monounsaturated fats	5 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	119 μg	—
Serine	2 g	—
Starch	0 g	—
Sucrose	0.2 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.1 g	—
Total omega 6	1 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0.1 μg	—
Vitamin D3	1 μg	—

Burning 227 calories

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

43min
Walking (3.5 mph)
27min
Cycling (moderate)
19min
Running (6 mph)
32min
Swimming laps

Common questions

How many calories are in Mushroom Spinach Omelet Recipe?

One serving of Mushroom Spinach Omelet Recipe (1 serving) has 227 calories, which works out to 85 calories per 100 g. That is about 11% of a 2,000-calorie day.

Is Mushroom Spinach Omelet Recipe high in protein?

Yes. It has 24 g of protein per serving, and 42% of its calories come from protein (10 g of protein per 100 calories).

Is Mushroom Spinach Omelet Recipe keto-friendly?

It is hard to fit into a strict keto diet. One serving has 5 g of net carbs and 11% 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 Omelet Recipe?

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

How much sugar is in Mushroom Spinach Omelet Recipe?

2.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (266 g)

Calories227

% Daily Value*

Total fat 12g	15%
Saturated fat 4.4g	22%
Trans fat 0.1g
Cholesterol 219mg	73%
Sodium 982mg	43%
Total carbohydrate 6.3g	2%
Dietary fiber 1.7g	6%
Total sugars 2.7g
Protein 24g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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