⏱ 15 min totalSpinach and Cheese Omelet
Per 1 serving · 176 g · 6 ingredients
of a 2,000 cal day
- Protein26g28% of calories
- Carbs2.6g3% of calories
- Fat28g69% of calories
- ✓ Keto-friendly
At a glance
One serving of Spinach and Cheese Omelet (176 g) has 366 calories, with 26 g of protein, 2.6 g of carbohydrates and 28 g of fat. Most of its energy comes from fat (69% of calories). It is high in protein (51% DV), Vitamin A (48% DV) and Vitamin K (122% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 29%, 69% and 128% of the daily value.
High in
20%+ of the daily value
- Protein51%
- Vitamin A48%
- Vitamin K122%
- Riboflavin (B2)54%
- Folate (B9)29%
- Vitamin B1253%
Good source of
10–19% of the daily value
- Vitamin D14%
- Vitamin E13%
- Vitamin B619%
- Magnesium12%
- Copper16%
- Manganese14%
Watch
20%+ of the daily value
- Sodium29%
- Saturated fat69%
- Cholesterol128%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 spray , about 1/3 second Cooking spray
2 medium Egg
1 cup Spinach- 🥄1 dash Salt
1 dash Black pepper
2 oz Cheddar cheese
Directions
- 1
Whisk the eggs, add the spinach, salt and pepper.
- 2
Heat a pan coated with oil spray over medium, add the mixture.
- 3
Cook until the eggs are almost completely set. Carefully flip it and add the cheese on top, cover the pan so the cheese melts. Move to a plate and serve. Enjoy!
Vitamins & minerals
Amounts for 1 serving (176 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 431 μg | 48% |
| Vitamin C | 8 mg | 9% |
| Vitamin D | 2 μg | 14% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 147 μg | 122% |
| Thiamine | 0.1 mg | 6% |
| Riboflavin (B2) | 1 mg | 54% |
| Niacin | 0.3 mg | 2% |
| Vitamin B6 | 0.2 mg | 19% |
| Folate (B9) | 114 μg | 29% |
| Vitamin B12 | 1 μg | 53% |
| Pantothenic acid | 2 mg | 33% |
| Choline | 274 mg | 50% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 462 mg | 46% |
| Iron | 2 mg | 31% |
| Potassium | 333 mg | 7% |
| Magnesium | 50 mg | 12% |
| Phosphorus | 457 mg | 65% |
| Zinc | 3 mg | 30% |
| Copper | 0.1 mg | 16% |
| Manganese | 0.3 mg | 14% |
| Selenium | 43 μg | 79% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 1,736 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 21 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 0.4 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.1 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 2 g | — |
| Retinol | 286 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.5 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 366 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 69minWalking (3.5 mph)
- 44minCycling (moderate)
- 30minRunning (6 mph)
- 51minSwimming laps
Common questions
How many calories are in Spinach and Cheese Omelet?
One serving of Spinach and Cheese Omelet (1 serving) has 366 calories, which works out to 208 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is Spinach and Cheese Omelet high in protein?
It provides a solid 26 g of protein per serving (51% of the 50 g daily value), but protein supplies only 28% 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 Spinach and Cheese Omelet keto-friendly?
It can fit a ketogenic diet: 2 g of net carbs per serving, with carbs making up 3% of calories.
How much sodium is in Spinach and Cheese Omelet?
669 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Spinach and Cheese Omelet?
0.6 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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