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Potato, Onion, and Asparagus Frittata⏱ 47 min total
Recipes

Potato, Onion, and Asparagus Frittata

Per 1 serving · 351 g · 8 ingredients

Calories
315
16%
of a 2,000 cal day
  • Protein
    18g
    23% of calories
  • Carbs
    38g
    48% of calories
  • Fat
    10g
    29% of calories
Portion

At a glance

One serving of Potato, Onion, and Asparagus Frittata (351 g) has 315 calories, with 18 g of protein, 38 g of carbohydrates and 10 g of fat. Most of its energy comes from carbs (48% of calories). It is high in protein (36% DV), dietary fiber (20% DV) and Vitamin C (46% DV). Keep an eye on saturated fat and cholesterol, which provide 22% and 74% of the daily value.

Per 100 g
90cal
low energy density
Protein per 100 cal
5.8g
Net carbs
33g
carbs minus fiber
Fiber
5.7g
4.7 g sugar

High in

20%+ of the daily value

  • Protein36%
  • Dietary fiber20%
  • Vitamin C46%
  • Vitamin K27%
  • Thiamine23%
  • Riboflavin (B2)38%

Good source of

10–19% of the daily value

  • Vitamin A16%
  • Vitamin E12%
  • Niacin17%
  • Magnesium16%
  • Manganese18%

Watch

20%+ of the daily value

  • Saturated fat22%
  • Cholesterol74%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 12 minCook 35 min
  1. 1

    Preheat the oven to 350°F.

  2. 2

    In a large ovenproof skillet, heat the Italian dressing over medium heat. Add the diced potatoes and onions, cooking and stirring for about 5 minutes until the potatoes start to brown.

  3. 3

    Add the asparagus and pepper, cooking for 5 to 7 minutes until the asparagus is crisp-tender, stirring occasionally.

  4. 4

    In a medium bowl, whisk the eggs and stir in the mozzarella and half of the Parmesan cheese. Pour the mixture over the vegetables in the skillet.

  5. 5

    Bake for 20 to 25 minutes, or until a knife inserted in the center comes out clean. Sprinkle with the remaining Parmesan cheese before serving.

Vitamins & minerals

Amounts for 1 serving (351 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A148 μg
16%
Vitamin C41 mg
46%
Vitamin D1 μg
8%
Vitamin E2 mg
12%
Vitamin K32 μg
27%
Thiamine0.3 mg
23%
Riboflavin (B2)0.5 mg
38%
Niacin3 mg
17%
Vitamin B61 mg
59%
Folate (B9)94 μg
24%
Vitamin B121 μg
29%
Pantothenic acid2 mg
33%
Choline201 mg
37%

Minerals

NutrientAmount% Daily Value
Calcium267 mg
27%
Iron4 mg
50%
Potassium1,035 mg
22%
Magnesium67 mg
16%
Phosphorus369 mg
53%
Zinc2 mg
20%
Copper0.4 mg
39%
Manganese0.4 mg
18%
Selenium23 μg
42%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene6 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene301 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose2 g—
Galactose0 g—
Glucose2 g—
Glutamic acid3 g—
Glycine1 g—
Histidine0.5 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine0.5 g—
Monounsaturated fats3 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol122 μg—
Serine1 g—
Starch28 g—
Sucrose1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 61 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D31 μg—

Burning 315 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 60min
    Walking (3.5 mph)
  • 38min
    Cycling (moderate)
  • 26min
    Running (6 mph)
  • 44min
    Swimming laps

Common questions

How many calories are in Potato, Onion, and Asparagus Frittata?

One serving of Potato, Onion, and Asparagus Frittata (1 serving) has 315 calories, which works out to 90 calories per 100 g. That is about 16% of a 2,000-calorie day.

Is Potato, Onion, and Asparagus Frittata high in protein?

It provides a solid 18 g of protein per serving (36% of the 50 g daily value), but protein supplies only 23% 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, Onion, and Asparagus Frittata keto-friendly?

It is hard to fit into a strict keto diet. One serving has 33 g of net carbs and 48% 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, Onion, and Asparagus Frittata?

400 mg per serving.

How much sugar is in Potato, Onion, and Asparagus Frittata?

4.7 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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