⏱ 40 min totalPotato, Leek, and Chard Frittata
Per 1 serving · 159 g · 10 ingredients
of a 2,000 cal day
- Protein13g25% of calories
- Carbs8.4g16% of calories
- Fat13g58% of calories
At a glance
One serving of Potato, Leek, and Chard Frittata (159 g) has 205 calories, with 13 g of protein, 8.4 g of carbohydrates and 13 g of fat. Most of its energy comes from fat (58% of calories). It is high in protein (26% DV), Vitamin A (26% DV) and Vitamin K (132% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 25%, 22% and 117% of the daily value.
High in
20%+ of the daily value
- Protein26%
- Vitamin A26%
- Vitamin K132%
- Riboflavin (B2)35%
- Vitamin B623%
- Vitamin B1234%
Good source of
10–19% of the daily value
- Vitamin C14%
- Vitamin D13%
- Vitamin E12%
- Folate (B9)15%
- Zinc13%
- Copper16%
Watch
20%+ of the daily value
- Sodium25%
- Saturated fat22%
- Cholesterol117%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
³⁄₁₆ tbsp Olive oil
³⁄₁₆ tbsp Butter
³⁄₁₆ leek Leeks- 🥄³⁄₁₆ tsp Salt
³⁄₁₆ cup, diced Potato
½ cloves, minced Garlic
½ cup Swiss chard
1 ⅔ extra large Egg
¹⁄₁₆ tsp Black pepper
¹⁄₁₆ tsp Paprika
Directions
- 1
Preheat the oven to 375°F.
- 2
Trim and discard the hard and dark green parts of the leeks. Slice the remaining leek in half lengthwise, then into 1/4-inch pieces. Submerge the leek pieces in a bowl of cool water, swish around, and let sit for a minute to allow grit to sink. Lift the leeks out, leaving dirt behind, and repeat until clean.
- 3
Heat olive oil and butter in a large oven-safe skillet over medium heat. Once hot, add leeks and salt, cooking until they begin to soften, about 5 minutes.
- 4
Lower heat to medium-low and add potatoes. Cook until they begin to soften, about 5 minutes.
- 5
Add garlic and chard, tossing until the chard wilts.
- 6
In a bowl, whisk together the eggs, a large pinch of salt, pepper, and paprika.
- 7
Pour the egg mixture into the skillet and stir for 1 minute, then let it cook until the edges start to set, about 2-4 minutes.
- 8
Transfer the skillet to the oven and bake for 20 to 25 minutes until the eggs are set and no longer jiggly.
- 9
Slice and serve hot.
Vitamins & minerals
Amounts for 1 serving (159 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 237 μg | 26% |
| Vitamin C | 13 mg | 14% |
| Vitamin D | 2 μg | 13% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 159 μg | 132% |
| Thiamine | 0.1 mg | 5% |
| Riboflavin (B2) | 0.5 mg | 35% |
| Niacin | 1 mg | 3% |
| Vitamin B6 | 0.3 mg | 23% |
| Folate (B9) | 60 μg | 15% |
| Vitamin B12 | 1 μg | 34% |
| Pantothenic acid | 2 mg | 31% |
| Choline | 283 mg | 51% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 78 mg | 8% |
| Iron | 3 mg | 32% |
| Potassium | 341 mg | 7% |
| Magnesium | 37 mg | 9% |
| Phosphorus | 216 mg | 31% |
| Zinc | 1 mg | 13% |
| Copper | 0.1 mg | 16% |
| Manganese | 0.3 mg | 11% |
| Selenium | 29 μg | 53% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 9 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 855 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0 g | — |
| Glucose | 0.4 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 165 μg | — |
| Serine | 1 g | — |
| Starch | 4 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 205 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 39minWalking (3.5 mph)
- 25minCycling (moderate)
- 17minRunning (6 mph)
- 29minSwimming laps
Common questions
How many calories are in Potato, Leek, and Chard Frittata?
One serving of Potato, Leek, and Chard Frittata (1 serving) has 205 calories, which works out to 129 calories per 100 g. That is about 10% of a 2,000-calorie day.
Is Potato, Leek, and Chard Frittata high in protein?
It provides a solid 13 g of protein per serving (26% 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 Potato, Leek, and Chard Frittata keto-friendly?
It is hard to fit into a strict keto diet. One serving has 7 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 Potato, Leek, and Chard Frittata?
564 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Potato, Leek, and Chard Frittata?
1.3 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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