⏱ 10 min totalSpinach, Swiss, and Egg White Omelet
Per 1 serving · 165 g · 4 ingredients
of a 2,000 cal day
- Protein18g58% of calories
- Carbs2.8g9% of calories
- Fat4.5g33% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
At a glance
One serving of Spinach, Swiss, and Egg White Omelet (165 g) has 126 calories, with 18 g of protein, 2.8 g of carbohydrates and 4.5 g of fat. Most of its energy comes from protein (58% of calories). It is high in protein (35% DV), Vitamin K (121% DV) and riboflavin (b2) (48% DV).
High in
20%+ of the daily value
- Protein35%
- Vitamin K121%
- Riboflavin (B2)48%
- Vitamin B1225%
- Selenium49%
Good source of
10–19% of the daily value
- Vitamin A19%
- Folate (B9)16%
- Calcium15%
- Iron12%
- Magnesium10%
- Phosphorus16%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 spray , about 1/3 second Cooking spray
1 cup Spinach
3 egg white (separated from yolk) Egg white
½ oz Swiss cheese
Directions
- 1
Spray a non-stick pan with a little cooking spray. Sauté spinach until it just begins to wilt, about 3-5 minutes. Add lightly beaten egg whites. Cook until completely opaque, flipping once Top with swiss cheese.
- 2
Fold omelet over itself and allow cheese to melt. Serve and enjoy!
Vitamins & minerals
Amounts for 1 serving (165 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 172 μg | 19% |
| Vitamin C | 8 mg | 9% |
| Vitamin D | 0.1 μg | 0% |
| Vitamin E | 1 mg | 4% |
| Vitamin K | 145 μg | 121% |
| Thiamine | 0 mg | 3% |
| Riboflavin (B2) | 1 mg | 48% |
| Niacin | 0.4 mg | 2% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate (B9) | 64 μg | 16% |
| Vitamin B12 | 1 μg | 25% |
| Pantothenic acid | 0.3 mg | 6% |
| Choline | 9 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 150 mg | 15% |
| Iron | 1 mg | 12% |
| Potassium | 374 mg | 8% |
| Magnesium | 42 mg | 10% |
| Phosphorus | 113 mg | 16% |
| Zinc | 1 mg | 7% |
| Copper | 0.1 mg | 7% |
| Manganese | 0.3 mg | 12% |
| Selenium | 27 μg | 49% |
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 | 1,698 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 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 | 0.2 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 0.2 g | — |
| Proline | 1 g | — |
| Retinol | 30 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 126 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 24minWalking (3.5 mph)
- 15minCycling (moderate)
- 10minRunning (6 mph)
- 18minSwimming laps
Common questions
How many calories are in Spinach, Swiss, and Egg White Omelet?
One serving of Spinach, Swiss, and Egg White Omelet (1 serving) has 126 calories, which works out to 76 calories per 100 g. That is about 6.3% of a 2,000-calorie day.
Is Spinach, Swiss, and Egg White Omelet high in protein?
Yes. It has 18 g of protein per serving, and 58% of its calories come from protein (14 g of protein per 100 calories).
Is Spinach, Swiss, and Egg White Omelet keto-friendly?
It can fit a ketogenic diet: 2 g of net carbs per serving, with carbs making up 9% of calories.
How much sodium is in Spinach, Swiss, and Egg White Omelet?
233 mg per serving.
How much sugar is in Spinach, Swiss, and Egg White Omelet?
1.2 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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