⏱ 12 min totalOpen-Face Florentine Omelet Sandwich
Per 1 serving · 234 g · 7 ingredients
of a 2,000 cal day
- Protein27g31% of calories
- Carbs27g32% of calories
- Fat14g37% of calories
- ✓ Protein-dense
At a glance
One serving of Open-Face Florentine Omelet Sandwich (234 g) has 351 calories, with 27 g of protein, 27 g of carbohydrates and 14 g of fat. Most of its energy comes from fat (37% of calories). It is high in protein (54% DV), Vitamin A (26% DV) and Vitamin E (21% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 78%, 21% and 125% of the daily value.
High in
20%+ of the daily value
- Protein54%
- Vitamin A26%
- Vitamin E21%
- Vitamin K67%
- Thiamine25%
- Riboflavin (B2)52%
Good source of
10–19% of the daily value
- Dietary fiber14%
- Vitamin D13%
- Niacin17%
- Magnesium17%
Watch
20%+ of the daily value
- Sodium78%
- Saturated fat21%
- Cholesterol125%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tsp Olive oil
½ cup Spinach
2 large Egg
¼ cup Cottage cheese- 🥄½ tsp Salt
½ tsp Black pepper
2 slice Whole wheat bread
Directions
- 1
Toast the bread to desired doneness.
- 2
Heat oil in a large heavy skillet over medium-high heat. Add the spinach to the skillet and cook, stirring often, for two minutes.
- 3
Add eggs to the pan and cook, stirring frequently for about one minute or until just starting to set. Add the cottage cheese, salt, and pepper, and cook for another 1-2 minutes until eggs are done.
- 4
To serve, place toast on a plate and divide egg mixture between the two slices. Enjoy!
Vitamins & minerals
Amounts for 1 serving (234 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 237 μg | 26% |
| Vitamin C | 4 mg | 5% |
| Vitamin D | 2 μg | 13% |
| Vitamin E | 3 mg | 21% |
| Vitamin K | 80 μg | 67% |
| Thiamine | 0.3 mg | 25% |
| Riboflavin (B2) | 1 mg | 52% |
| Niacin | 3 mg | 17% |
| Vitamin B6 | 0.4 mg | 27% |
| Folate (B9) | 107 μg | 27% |
| Vitamin B12 | 1 μg | 52% |
| Pantothenic acid | 2 mg | 41% |
| Choline | 322 mg | 59% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 201 mg | 20% |
| Iron | 4 mg | 46% |
| Potassium | 427 mg | 9% |
| Magnesium | 70 mg | 17% |
| Phosphorus | 401 mg | 57% |
| Zinc | 3 mg | 23% |
| Copper | 0.3 mg | 29% |
| Manganese | 2 mg | 66% |
| Selenium | 50 μg | 92% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0.1 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 850 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 19 μg | — |
| Fructose | 1 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 | 0.2 μg | — |
| Lysine | 2 g | — |
| Maltose | 1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 2 g | — |
| Retinol | 166 μg | — |
| Serine | 2 g | — |
| Starch | 16 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 351 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 67minWalking (3.5 mph)
- 42minCycling (moderate)
- 29minRunning (6 mph)
- 49minSwimming laps
Common questions
How many calories are in Open-Face Florentine Omelet Sandwich?
One serving of Open-Face Florentine Omelet Sandwich (1 serving) has 351 calories, which works out to 150 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is Open-Face Florentine Omelet Sandwich high in protein?
Yes. It has 27 g of protein per serving, and 31% of its calories come from protein (7.7 g of protein per 100 calories).
Is Open-Face Florentine Omelet Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 23 g of net carbs and 32% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Open-Face Florentine Omelet Sandwich?
1801 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Open-Face Florentine Omelet Sandwich?
4.4 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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