⏱ 40 min totalPoached Eggs in Spinach
Per 1 serving · 460 g · 9 ingredients
of a 2,000 cal day
- Protein25g25% of calories
- Carbs15g16% of calories
- Fat26g59% of calories
At a glance
One serving of Poached Eggs in Spinach (460 g) has 384 calories, with 25 g of protein, 15 g of carbohydrates and 26 g of fat. Most of its energy comes from fat (59% of calories). It is high in protein (50% DV), Vitamin A (126% DV) and Vitamin E (38% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 47%, 63% and 151% of the daily value.
High in
20%+ of the daily value
- Protein50%
- Vitamin A126%
- Vitamin E38%
- Vitamin K442%
- Riboflavin (B2)67%
- Vitamin B642%
Good source of
10–19% of the daily value
- Dietary fiber19%
- Vitamin C15%
- Vitamin D17%
- Thiamine19%
- Potassium17%
Watch
20%+ of the daily value
- Sodium47%
- Saturated fat63%
- Cholesterol151%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tbsp Butter
½ medium Onion
2 cloves, minced Garlic
½ package (10 oz) Spinach
½ cup Vegetable broth- 🥄1 dash Salt
1 dash Black pepper
2 extra large Egg
2 tbsp Parmesan cheese
Directions
- 1
Preheat oven to 400 degrees F.
- 2
In a skillet over medium heat, melt the butter until sizzling.
- 3
Add the onion and garlic, sauté until translucent, about 5 minutes
- 4
Add the spinach and cook while stirring, until wilted, 2-3 minutes.
- 5
Add the vegetable stock and turn down the heat. Simmer for around ten minutes or until almost all of the stock has evaporated.
- 6
Season to taste with salt and pepper.
- 7
Make small wells in the spinach, and carefully crack the eggs in to each hole. Sprinkle the parmesan on top.
- 8
Place in the oven and bake for 7 to 10 minutes depending on how you like your eggs cooked. Enjoy!
Vitamins & minerals
Amounts for 1 serving (460 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 1,131 μg | 126% |
| Vitamin C | 14 mg | 15% |
| Vitamin D | 3 μg | 17% |
| Vitamin E | 6 mg | 38% |
| Vitamin K | 530 μg | 442% |
| Thiamine | 0.2 mg | 19% |
| Riboflavin (B2) | 1 mg | 67% |
| Niacin | 1 mg | 6% |
| Vitamin B6 | 1 mg | 42% |
| Folate (B9) | 270 μg | 68% |
| Vitamin B12 | 1 μg | 50% |
| Pantothenic acid | 2 mg | 40% |
| Choline | 369 mg | 67% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 399 mg | 40% |
| Iron | 5 mg | 62% |
| Potassium | 792 mg | 17% |
| Magnesium | 133 mg | 32% |
| Phosphorus | 394 mg | 56% |
| Zinc | 3 mg | 25% |
| Copper | 0.3 mg | 31% |
| Manganese | 1 mg | 54% |
| Selenium | 47 μg | 85% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 10,021 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 2 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 | 8 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 297 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 3 μg | — |
Burning 384 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 73minWalking (3.5 mph)
- 46minCycling (moderate)
- 32minRunning (6 mph)
- 54minSwimming laps
Common questions
How many calories are in Poached Eggs in Spinach?
One serving of Poached Eggs in Spinach (1 serving) has 384 calories, which works out to 84 calories per 100 g. That is about 19% of a 2,000-calorie day.
Is Poached Eggs in Spinach high in protein?
It provides a solid 25 g of protein per serving (50% 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 Poached Eggs in Spinach 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 Poached Eggs in Spinach?
1074 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Poached Eggs in Spinach?
3.8 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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