⏱ 15 min totalPoached Eggs with Black Beans and Spinach
Per 1 serving · 259 g · 5 ingredients
of a 2,000 cal day
- Protein21g32% of calories
- Carbs23g35% of calories
- Fat10g34% of calories
- ✓ Protein-dense
At a glance
One serving of Poached Eggs with Black Beans and Spinach (259 g) has 267 calories, with 21 g of protein, 23 g of carbohydrates and 10 g of fat. Most of its energy comes from carbs (35% of calories). It is high in protein (42% DV), dietary fiber (34% DV) and Vitamin A (30% DV). Keep an eye on sodium and cholesterol, which provide 40% and 124% of the daily value.
High in
20%+ of the daily value
- Protein42%
- Dietary fiber34%
- Vitamin A30%
- Vitamin K93%
- Thiamine22%
- Riboflavin (B2)52%
Good source of
10–19% of the daily value
- Vitamin C11%
- Vitamin D13%
- Vitamin E16%
- Calcium12%
- Potassium14%
- Magnesium18%
Watch
20%+ of the daily value
- Sodium40%
- Cholesterol124%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Add a small dash of vinegar to a pan of steadily simmering water.
- 2
Crack eggs individually into a small cup.
- 3
Create a gentle whirlpool in the water to help the egg white wrap around the yolk.
- 4
Slowly tip the egg into the water, white first. Leave to cook for three minutes.
- 5
Remove with a slotted spoon, cutting off any wispy edges using the edge of the spoon.
- 6
Serve with a side of black beans and spinach. Season with salt. Enjoy!
Vitamins & minerals
Amounts for 1 serving (259 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 266 μg | 30% |
| Vitamin C | 10 mg | 11% |
| Vitamin D | 2 μg | 13% |
| Vitamin E | 2 mg | 16% |
| Vitamin K | 112 μg | 93% |
| Thiamine | 0.3 mg | 22% |
| Riboflavin (B2) | 1 mg | 52% |
| Niacin | 1 mg | 6% |
| Vitamin B6 | 0.3 mg | 24% |
| Folate (B9) | 170 μg | 42% |
| Vitamin B12 | 1 μg | 37% |
| Pantothenic acid | 2 mg | 36% |
| Choline | 328 mg | 60% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 124 mg | 12% |
| Iron | 5 mg | 61% |
| Potassium | 664 mg | 14% |
| Magnesium | 75 mg | 18% |
| Phosphorus | 350 mg | 50% |
| Zinc | 2 mg | 19% |
| Copper | 0.4 mg | 40% |
| Manganese | 1 mg | 24% |
| Selenium | 33 μg | 59% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 1,266 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0.4 g | — |
| Glutamic acid | 3 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 | 0.5 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 160 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 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 267 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 51minWalking (3.5 mph)
- 32minCycling (moderate)
- 22minRunning (6 mph)
- 38minSwimming laps
Common questions
How many calories are in Poached Eggs with Black Beans and Spinach?
One serving of Poached Eggs with Black Beans and Spinach (1 serving) has 267 calories, which works out to 103 calories per 100 g. That is about 13% of a 2,000-calorie day.
Is Poached Eggs with Black Beans and Spinach high in protein?
Yes. It has 21 g of protein per serving, and 32% of its calories come from protein (7.9 g of protein per 100 calories).
Is Poached Eggs with Black Beans and Spinach keto-friendly?
It is hard to fit into a strict keto diet. One serving has 14 g of net carbs and 35% 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 with Black Beans and Spinach?
921 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Poached Eggs with Black Beans 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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