⏱ 15 min totalTasty Turkey & Spinach Omelet
Per 1 serving · 491 g · 7 ingredients
of a 2,000 cal day
- Protein47g45% of calories
- Carbs18g17% of calories
- Fat18g38% of calories
- ✓ Protein-dense
At a glance
One serving of Tasty Turkey & Spinach Omelet (491 g) has 423 calories, with 47 g of protein, 18 g of carbohydrates and 18 g of fat. Most of its energy comes from protein (45% of calories). It is high in protein (94% DV), Vitamin A (33% DV) and Vitamin C (26% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 70%, 36% and 87% of the daily value.
High in
20%+ of the daily value
- Protein94%
- Vitamin A33%
- Vitamin C26%
- Vitamin K122%
- Riboflavin (B2)109%
- Niacin39%
Good source of
10–19% of the daily value
- Dietary fiber10%
- Thiamine12%
- Manganese15%
Watch
20%+ of the daily value
- Sodium70%
- Saturated fat36%
- Cholesterol87%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ cup, chopped Onion
½ cup, pieces or slices White mushrooms
3 oz Turkey
12 tbsp Egg white
1 large Egg
¼ cup, shredded Cheddar cheese
1 cup Spinach
Directions
- 1
Lightly coat a nonstick pan with cooking spray and heat over medium. Add the onion, mushrooms, and turkey; cook for about 5 minutes. Transfer to a plate and set aside.
- 2
In a bowl, mix the egg and egg whites, then pour the mixture into the pan.
- 3
Cook until bubbles form, then gently lift the edges with a spatula to allow uncooked eggs to flow to the edges. Continue cooking for 2-3 minutes until the center looks dry.
- 4
Place the cheese in the middle of the omelet, then add the turkey mixture and spinach on top. Fold one edge of the omelet over.
- 5
Cook for another 2 minutes or until the cheese melts to your liking. Slide the omelet onto a plate.
Vitamins & minerals
Amounts for 1 serving (491 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 297 μg | 33% |
| Vitamin C | 24 mg | 26% |
| Vitamin D | 1 μg | 8% |
| Vitamin E | 1 mg | 9% |
| Vitamin K | 146 μg | 122% |
| Thiamine | 0.1 mg | 12% |
| Riboflavin (B2) | 1 mg | 109% |
| Niacin | 6 mg | 39% |
| Vitamin B6 | 1 mg | 42% |
| Folate (B9) | 121 μg | 30% |
| Vitamin B12 | 1 μg | 43% |
| Pantothenic acid | 2 mg | 48% |
| Choline | 170 mg | 31% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 294 mg | 29% |
| Iron | 4 mg | 52% |
| Potassium | 1,080 mg | 23% |
| Magnesium | 86 mg | 20% |
| Phosphorus | 462 mg | 66% |
| Zinc | 4 mg | 36% |
| Copper | 0.3 mg | 38% |
| Manganese | 0.3 mg | 15% |
| Selenium | 89 μg | 162% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 3 g | — |
| Aspartic acid | 5 g | — |
| Beta carotene | 1,713 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 11 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.2 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 7 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 3 g | — |
| Lactose | 0.2 g | — |
| Leucine | 4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 0.1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 2 g | — |
| Retinol | 154 μg | — |
| Serine | 3 g | — |
| Starch | 0 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 1 g | — |
| Tyrosine | 2 g | — |
| Valine | 3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 423 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 80minWalking (3.5 mph)
- 51minCycling (moderate)
- 35minRunning (6 mph)
- 60minSwimming laps
Common questions
How many calories are in Tasty Turkey & Spinach Omelet?
One serving of Tasty Turkey & Spinach Omelet (1 serving) has 423 calories, which works out to 86 calories per 100 g. That is about 21% of a 2,000-calorie day.
Is Tasty Turkey & Spinach Omelet high in protein?
Yes. It has 47 g of protein per serving, and 45% of its calories come from protein (11 g of protein per 100 calories).
Is Tasty Turkey & Spinach Omelet keto-friendly?
It is hard to fit into a strict keto diet. One serving has 16 g of net carbs and 17% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Tasty Turkey & Spinach Omelet?
1605 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Tasty Turkey & Spinach Omelet?
9.2 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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