⏱ 18 min totalSpinach and Pear Omelet
Per 1 serving · 357 g · 4 ingredients
of a 2,000 cal day
- Protein20g18% of calories
- Carbs29g26% of calories
- Fat28g57% of calories
At a glance
One serving of Spinach and Pear Omelet (357 g) has 437 calories, with 20 g of protein, 29 g of carbohydrates and 28 g of fat. Most of its energy comes from fat (57% of calories). It is high in protein (40% DV), dietary fiber (21% DV) and Vitamin A (35% DV). Keep an eye on saturated fat and cholesterol, which provide 82% and 186% of the daily value.
High in
20%+ of the daily value
- Protein40%
- Dietary fiber21%
- Vitamin A35%
- Vitamin D20%
- Vitamin K67%
- Riboflavin (B2)58%
Good source of
10–19% of the daily value
- Vitamin C13%
- Vitamin E14%
- Calcium11%
- Potassium11%
- Magnesium10%
- Manganese11%
Watch
20%+ of the daily value
- Saturated fat82%
- Cholesterol186%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Lightly grease a frying pan with coconut oil and place over medium hear. Add spinach to the pan and cook until just wilted, 2-3 minutes. Whisk eggs together and pour into pan over spinach.
- 2
Add pears to the pan. and mix everything together well. Cook until eggs whiten, then flip. Cook until eggs reached desired doneness. Enjoy!
Vitamins & minerals
Amounts for 1 serving (357 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 312 μg | 35% |
| Vitamin C | 12 mg | 13% |
| Vitamin D | 3 μg | 20% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 81 μg | 67% |
| Thiamine | 0.1 mg | 9% |
| Riboflavin (B2) | 1 mg | 58% |
| Niacin | 0.5 mg | 3% |
| Vitamin B6 | 0.3 mg | 25% |
| Folate (B9) | 112 μg | 28% |
| Vitamin B12 | 1 μg | 55% |
| Pantothenic acid | 2 mg | 47% |
| Choline | 453 mg | 82% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 115 mg | 11% |
| Iron | 3 mg | 42% |
| Potassium | 497 mg | 11% |
| Magnesium | 42 mg | 10% |
| Phosphorus | 326 mg | 47% |
| Zinc | 2 mg | 20% |
| Copper | 0.3 mg | 32% |
| Manganese | 0.2 mg | 11% |
| Selenium | 46 μg | 84% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 2 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 869 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 | 6 μg | — |
| Fructose | 11 g | — |
| Galactose | 0 g | — |
| Glucose | 5 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 240 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 3 μg | — |
Burning 437 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 83minWalking (3.5 mph)
- 52minCycling (moderate)
- 36minRunning (6 mph)
- 61minSwimming laps
Common questions
How many calories are in Spinach and Pear Omelet?
One serving of Spinach and Pear Omelet (1 serving) has 437 calories, which works out to 122 calories per 100 g. That is about 22% of a 2,000-calorie day.
Is Spinach and Pear Omelet high in protein?
It provides a solid 20 g of protein per serving (40% of the 50 g daily value), but protein supplies only 18% 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 Pear Omelet keto-friendly?
It is hard to fit into a strict keto diet. One serving has 23 g of net carbs and 26% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Spinach and Pear Omelet?
227 mg per serving.
How much sugar is in Spinach and Pear Omelet?
18 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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