⏱ 7 min totalScrambled Eggs with Spinach & Parmesan
Per 1 serving · 228 g · 6 ingredients
of a 2,000 cal day
- Protein25g31% of calories
- Carbs6.7g8% of calories
- Fat22g61% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
At a glance
One serving of Scrambled Eggs with Spinach & Parmesan (228 g) has 313 calories, with 25 g of protein, 6.7 g of carbohydrates and 22 g of fat. Most of its energy comes from fat (61% of calories). It is high in protein (49% DV), Vitamin A (72% DV) and Vitamin C (28% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 31%, 38% and 144% of the daily value.
High in
20%+ of the daily value
- Protein49%
- Vitamin A72%
- Vitamin C28%
- Vitamin E25%
- Vitamin K365%
- Riboflavin (B2)56%
Good source of
10–19% of the daily value
- Vitamin D15%
- Potassium14%
Watch
20%+ of the daily value
- Sodium31%
- Saturated fat38%
- Cholesterol144%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 extra large Egg- 🥄1 dash Salt
3 cup Spinach
1 tsp Olive oil
4 tbsp Parmesan cheese- 🥄2 tsp Crushed red pepper flakes
Directions
- 1
Whisk the eggs in a small bowl, season with salt and pepper, and set aside.
- 2
Heat the olive oil in a nonstick skillet over medium heat. Add the spinach and cook until wilted, about 1 minute.
- 3
Add the eggs to the skillet. Cook, stirring occasionally, until just set, about 1 minute. Stir in the Parmesan cheese and top with crushed red pepper flakes.
Vitamins & minerals
Amounts for 1 serving (228 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 647 μg | 72% |
| Vitamin C | 25 mg | 28% |
| Vitamin D | 2 μg | 15% |
| Vitamin E | 4 mg | 25% |
| Vitamin K | 438 μg | 365% |
| Thiamine | 0.1 mg | 9% |
| Riboflavin (B2) | 1 mg | 56% |
| Niacin | 1 mg | 5% |
| Vitamin B6 | 0.4 mg | 30% |
| Folate (B9) | 229 μg | 57% |
| Vitamin B12 | 1 μg | 53% |
| Pantothenic acid | 2 mg | 38% |
| Choline | 350 mg | 64% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 403 mg | 40% |
| Iron | 5 mg | 57% |
| Potassium | 676 mg | 14% |
| Magnesium | 95 mg | 23% |
| Phosphorus | 413 mg | 59% |
| Zinc | 3 mg | 23% |
| Copper | 0.2 mg | 23% |
| Manganese | 1 mg | 36% |
| Selenium | 40 μg | 73% |
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 | 5,078 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 | 0.1 g | — |
| Galactose | 0.1 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 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 2 g | — |
| Retinol | 224 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 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 | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 313 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 59minWalking (3.5 mph)
- 38minCycling (moderate)
- 26minRunning (6 mph)
- 44minSwimming laps
Common questions
How many calories are in Scrambled Eggs with Spinach & Parmesan?
One serving of Scrambled Eggs with Spinach & Parmesan (1 serving) has 313 calories, which works out to 138 calories per 100 g. That is about 16% of a 2,000-calorie day.
Is Scrambled Eggs with Spinach & Parmesan high in protein?
Yes. It has 25 g of protein per serving, and 31% of its calories come from protein (7.9 g of protein per 100 calories).
Is Scrambled Eggs with Spinach & Parmesan keto-friendly?
It can fit a ketogenic diet: 5 g of net carbs per serving, with carbs making up 8% of calories.
How much sodium is in Scrambled Eggs with Spinach & Parmesan?
725 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Scrambled Eggs with Spinach & Parmesan?
1 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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