⏱ 17 min totalTurkey and Spinach Omelet
Per 1 serving · 244 g · 5 ingredients
of a 2,000 cal day
- Protein32g35% of calories
- Carbs8.8g10% of calories
- Fat22g55% of calories
- ✓ Protein-dense
At a glance
One serving of Turkey and Spinach Omelet (244 g) has 362 calories, with 32 g of protein, 8.8 g of carbohydrates and 22 g of fat. Most of its energy comes from fat (55% of calories). It is high in protein (63% DV), Vitamin A (42% DV) and Vitamin K (122% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 59%, 44% and 149% of the daily value.
High in
20%+ of the daily value
- Protein63%
- Vitamin A42%
- Vitamin K122%
- Riboflavin (B2)56%
- Niacin29%
- Vitamin B637%
Good source of
10–19% of the daily value
- Vitamin C19%
- Vitamin D14%
- Vitamin E13%
- Potassium13%
- Magnesium14%
- Copper19%
Watch
20%+ of the daily value
- Sodium59%
- Saturated fat44%
- Cholesterol149%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 spray , about 1/3 second Cooking spray
3 oz Turkey
1 cup Spinach
2 large Egg
¼ cup, shredded Cheddar cheese
Directions
- 1
Lightly coat a nonstick pan with cooking spray and place over medium heat. Sauté turkey and spinach lightly for 30 seconds. Set aside.
- 2
In a small bowl mix the egg and pour it into the pan.
- 3
After a couple of minutes, you should see bubbles. Gently lift the edges of the omelet with a spatula to let the uncooked part of the eggs flow toward the edges and cook. Continue cooking for 2-3 minutes or until the center of the omelet starts to look dry.
- 4
Place the cheese in the middle of the omelet and spread the turkey and spinach mixture on top (in the center of the omelet). Using a spatula gently fold one edge of the omelet over.
- 5
Let the omelet cook for another two minutes or until the cheese melts to your desired consistency. Slide the omelet out of the skillet and onto a plate.
Vitamins & minerals
Amounts for 1 serving (244 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 377 μg | 42% |
| Vitamin C | 17 mg | 19% |
| Vitamin D | 2 μg | 14% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 146 μg | 122% |
| Thiamine | 0.1 mg | 8% |
| Riboflavin (B2) | 1 mg | 56% |
| Niacin | 5 mg | 29% |
| Vitamin B6 | 0.5 mg | 37% |
| Folate (B9) | 116 μg | 29% |
| Vitamin B12 | 1 μg | 56% |
| Pantothenic acid | 2 mg | 44% |
| Choline | 304 mg | 55% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 290 mg | 29% |
| Iron | 4 mg | 56% |
| Potassium | 624 mg | 13% |
| Magnesium | 60 mg | 14% |
| Phosphorus | 481 mg | 69% |
| Zinc | 4 mg | 38% |
| Copper | 0.2 mg | 19% |
| Manganese | 0.3 mg | 14% |
| Selenium | 64 μg | 117% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 1,712 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 11 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0.4 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 2 g | — |
| Retinol | 234 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 362 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 69minWalking (3.5 mph)
- 43minCycling (moderate)
- 30minRunning (6 mph)
- 51minSwimming laps
Common questions
How many calories are in Turkey and Spinach Omelet?
One serving of Turkey and Spinach Omelet (1 serving) has 362 calories, which works out to 149 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is Turkey and Spinach Omelet high in protein?
Yes. It has 32 g of protein per serving, and 35% of its calories come from protein (8.8 g of protein per 100 calories).
Is Turkey and Spinach Omelet keto-friendly?
It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 10% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Turkey and Spinach Omelet?
1368 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Turkey and Spinach Omelet?
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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