⏱ 15 min totalOmelet with Cheese and Spinach
Per 1 serving · 222 g · 6 ingredients
of a 2,000 cal day
- Protein26g22% of calories
- Carbs2g2% of calories
- Fat39g76% of calories
- ✓ Keto-friendly
At a glance
One serving of Omelet with Cheese and Spinach (222 g) has 468 calories, with 26 g of protein, 2 g of carbohydrates and 39 g of fat. Most of its energy comes from fat (76% of calories). It is high in protein (52% DV), Vitamin A (59% DV) and Vitamin D (25% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 23%, 98% and 230% of the daily value.
High in
20%+ of the daily value
- Protein52%
- Vitamin A59%
- Vitamin D25%
- Vitamin K63%
- Riboflavin (B2)67%
- Vitamin B624%
Good source of
10–19% of the daily value
- Vitamin E18%
- Copper15%
Watch
20%+ of the daily value
- Sodium23%
- Saturated fat98%
- Cholesterol230%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 ½ tbsp Butter
3 extra large Egg
2 ½ tbsp, shredded Cheddar cheese- 🥄1 dash Salt
1 dash Black pepper
½ cup Spinach
Directions
- 1
Preheat broiler to high. Whisk eggs together.
- 2
Heat a 10 inch (25cm) nonstick frying pan over medium heat and add butter. Once the butter sizzles, pour in egg mixture evenly over the pan. Reduce heat to low and cook until set and golden brown (about 5 mins).
- 3
Remove the pan from heat and sprinkle the top of the omelet with cheese, salt, and pepper. Place omelet in frying pan under the broiler and cook until cheese melts, about 1-2 minutes.
- 4
Remove frying pan from broiler, place spinach on top of cheese. Gently fold the omelet in half and serve.
Vitamins & minerals
Amounts for 1 serving (222 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 531 μg | 59% |
| Vitamin C | 4 mg | 5% |
| Vitamin D | 4 μg | 25% |
| Vitamin E | 3 mg | 18% |
| Vitamin K | 75 μg | 63% |
| Thiamine | 0.1 mg | 7% |
| Riboflavin (B2) | 1 mg | 67% |
| Niacin | 0.2 mg | 2% |
| Vitamin B6 | 0.3 mg | 24% |
| Folate (B9) | 113 μg | 28% |
| Vitamin B12 | 2 μg | 70% |
| Pantothenic acid | 3 mg | 54% |
| Choline | 503 mg | 92% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 233 mg | 23% |
| Iron | 3 mg | 42% |
| Potassium | 335 mg | 7% |
| Magnesium | 37 mg | 9% |
| Phosphorus | 428 mg | 61% |
| Zinc | 3 mg | 26% |
| Copper | 0.1 mg | 15% |
| Manganese | 0.2 mg | 9% |
| Selenium | 57 μg | 103% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 893 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.5 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 9 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 12 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 457 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.3 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 4 μg | — |
Burning 468 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 89minWalking (3.5 mph)
- 56minCycling (moderate)
- 39minRunning (6 mph)
- 66minSwimming laps
Common questions
How many calories are in Omelet with Cheese and Spinach?
One serving of Omelet with Cheese and Spinach (1 serving) has 468 calories, which works out to 210 calories per 100 g. That is about 23% of a 2,000-calorie day.
Is Omelet with Cheese and Spinach high in protein?
It provides a solid 26 g of protein per serving (52% of the 50 g daily value), but protein supplies only 22% 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 Omelet with Cheese and Spinach keto-friendly?
It can fit a ketogenic diet: 2 g of net carbs per serving, with carbs making up 2% of calories.
How much sodium is in Omelet with Cheese and Spinach?
521 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Omelet with Cheese and Spinach?
0.8 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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