⏱ 15 min totalSpinach and Poached Egg Muffins
Per 1 serving · 412 g · 8 ingredients
of a 2,000 cal day
- Protein25g26% of calories
- Carbs38g39% of calories
- Fat15g35% of calories
At a glance
One serving of Spinach and Poached Egg Muffins (412 g) has 375 calories, with 25 g of protein, 38 g of carbohydrates and 15 g of fat. Most of its energy comes from carbs (39% of calories). It is high in protein (50% DV), dietary fiber (38% DV) and Vitamin A (146% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 30%, 29% and 113% of the daily value.
High in
20%+ of the daily value
- Protein50%
- Dietary fiber38%
- Vitamin A146%
- Vitamin E46%
- Vitamin K606%
- Thiamine34%
Good source of
10–19% of the daily value
- Vitamin C12%
- Vitamin D12%
Watch
20%+ of the daily value
- Sodium30%
- Saturated fat29%
- Cholesterol113%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 tbsp Apple cider vinegar
1 muffin Whole-wheat English muffin
1 ¼ cup Spinach
1 tsp Nutmeg
2 tbsp Sour cream
2 medium Egg- 🥄1 dash Salt
1 dash Black pepper
Directions
- 1
Put a pan of water on to boil and add the vinegar.
- 2
Toast the muffin halves until lightly browned. Meanwhile, heat the spinach through on a saucepan, just a few minutes; season to taste and add some freshly ground nutmeg and the sour cream.
- 3
When the water is at a simmer, break the eggs into a small cup and then carefully slide them into the water. Turn the heat down and simmer for 3 minutes until the white has set and it's firm, but the yolks are still soft and runny.
- 4
Remove the eggs from the water with a slotted spoon. Spoon the warm, cooked spinach on top of the muffin halves and then put the eggs on top of the spinach. Season with salt and freshly ground black pepper and serve straight away.
Vitamins & minerals
Amounts for 1 serving (412 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 1,314 μg | 146% |
| Vitamin C | 11 mg | 12% |
| Vitamin D | 2 μg | 12% |
| Vitamin E | 7 mg | 46% |
| Vitamin K | 727 μg | 606% |
| Thiamine | 0.4 mg | 34% |
| Riboflavin (B2) | 1 mg | 76% |
| Niacin | 3 mg | 21% |
| Vitamin B6 | 1 mg | 47% |
| Folate (B9) | 361 μg | 90% |
| Vitamin B12 | 1 μg | 36% |
| Pantothenic acid | 2 mg | 42% |
| Choline | 317 mg | 58% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 514 mg | 51% |
| Iron | 7 mg | 87% |
| Potassium | 1,004 mg | 21% |
| Magnesium | 212 mg | 51% |
| Phosphorus | 492 mg | 70% |
| Zinc | 4 mg | 32% |
| Copper | 1 mg | 59% |
| Manganese | 3 mg | 120% |
| Selenium | 66 μg | 120% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 1 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 13,728 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 0.5 g | — |
| Galactose | 0 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 | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 171 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 0.5 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.5 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 375 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 71minWalking (3.5 mph)
- 45minCycling (moderate)
- 31minRunning (6 mph)
- 53minSwimming laps
Common questions
How many calories are in Spinach and Poached Egg Muffins?
One serving of Spinach and Poached Egg Muffins (1 serving) has 375 calories, which works out to 91 calories per 100 g. That is about 19% of a 2,000-calorie day.
Are Spinach and Poached Egg Muffins high in protein?
It provides a solid 25 g of protein per serving (50% of the 50 g daily value), but protein supplies only 26% 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.
Are Spinach and Poached Egg Muffins keto-friendly?
It is hard to fit into a strict keto diet. One serving has 28 g of net carbs and 39% 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 Poached Egg Muffins?
693 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Spinach and Poached Egg Muffins?
7.2 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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