Spinach, Goat Cheese, and Chorizo Omelet
Per 1 serving · 437 g · 6 ingredients
of a 2,000 cal day
- Protein39g21% of calories
- Carbs8.4g5% of calories
- Fat59g74% of calories
- ✓ Keto-friendly
At a glance
One serving of Spinach, Goat Cheese, and Chorizo Omelet (437 g) has 716 calories, with 39 g of protein, 8.4 g of carbohydrates and 59 g of fat. Most of its energy comes from fat (74% of calories). It is high in protein (78% DV), Vitamin A (149% DV) and Vitamin D (24% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 48%, 143% and 178% of the daily value.
High in
20%+ of the daily value
- Protein78%
- Vitamin A149%
- Vitamin D24%
- Vitamin E43%
- Vitamin K487%
- Thiamine44%
Good source of
10–19% of the daily value
- Dietary fiber16%
- Vitamin C10%
Watch
20%+ of the daily value
- Sodium48%
- Saturated fat143%
- Cholesterol178%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Remove chorizo from the casing and fry in a medium sauté pan until fully cooked.
- 2
Meanwhile beat the eggs and water in a small bowl.
- 3
Take the chorizo out of the pan with a slotted spoon and set aside. Wipe the pan of the remaining grease with a clean paper towel.
- 4
Melt the butter in the same pan over low heat. Add the beaten eggs to the pan, then put the Chorizo, spinach, and crumbled goat cheese on half the egg mixture. Cook on low heat for 3 minutes until slightly firm, then fold the empty side over the side with the filling on it.
- 5
Cover the pan with foil or a pot cover and leave on low heat for another few minutes until the eggs are cooked through. If your bottom is browning too quickly, turn the stove off and leave the pan covered for up to 10 minutes and the residual heat should cook it until the center is fully cooked.
- 6
Recipe inspired by: http://www.ibreatheimhungry.com/2012/01/spinach-goat-cheese-chorizo-omelette-2.html
Vitamins & minerals
Amounts for 1 serving (437 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 1,345 μg | 149% |
| Vitamin C | 9 mg | 10% |
| Vitamin D | 4 μg | 24% |
| Vitamin E | 6 mg | 43% |
| Vitamin K | 584 μg | 487% |
| Thiamine | 1 mg | 44% |
| Riboflavin (B2) | 1 mg | 87% |
| Niacin | 4 mg | 25% |
| Vitamin B6 | 1 mg | 64% |
| Folate (B9) | 284 μg | 71% |
| Vitamin B12 | 2 μg | 93% |
| Pantothenic acid | 3 mg | 54% |
| Choline | 427 mg | 78% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 314 mg | 31% |
| Iron | 6 mg | 79% |
| Potassium | 933 mg | 20% |
| Magnesium | 146 mg | 35% |
| Phosphorus | 462 mg | 66% |
| Zinc | 5 mg | 41% |
| Copper | 1 mg | 63% |
| Manganese | 1 mg | 53% |
| Selenium | 57 μg | 103% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 3 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 11,029 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 0.3 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 21 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 2 g | — |
| Retinol | 426 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 0.4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 1 g | — |
| Tyrosine | 2 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 3 μg | — |
Burning 716 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 136minWalking (3.5 mph)
- 86minCycling (moderate)
- 60minRunning (6 mph)
- 101minSwimming laps
Common questions
How many calories are in Spinach, Goat Cheese, and Chorizo Omelet?
One serving of Spinach, Goat Cheese, and Chorizo Omelet (1 serving) has 716 calories, which works out to 164 calories per 100 g. That is about 36% of a 2,000-calorie day.
Is Spinach, Goat Cheese, and Chorizo Omelet high in protein?
It provides a solid 39 g of protein per serving (78% of the 50 g daily value), but protein supplies only 21% 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, Goat Cheese, and Chorizo Omelet keto-friendly?
It can fit a ketogenic diet: 4 g of net carbs per serving, with carbs making up 5% of calories.
How much sodium is in Spinach, Goat Cheese, and Chorizo Omelet?
1108 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Spinach, Goat Cheese, and Chorizo Omelet?
1.4 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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