⏱ 22 min totalTurkey, Goat Cheese, and Spinach Egg White Omelet
Per 1 serving · 427 g · 7 ingredients
of a 2,000 cal day
- Protein37g48% of calories
- Carbs18g24% of calories
- Fat9.4g28% of calories
- ✓ Protein-dense
At a glance
One serving of Turkey, Goat Cheese, and Spinach Egg White Omelet (427 g) has 304 calories, with 37 g of protein, 18 g of carbohydrates and 9.4 g of fat. Most of its energy comes from protein (48% of calories). It is high in protein (74% DV), Vitamin A (25% DV) and Vitamin C (25% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 63%, 22% and 20% of the daily value.
High in
20%+ of the daily value
- Protein74%
- Vitamin A25%
- Vitamin C25%
- Vitamin K121%
- Riboflavin (B2)79%
- Niacin43%
Good source of
10–19% of the daily value
- Dietary fiber10%
- Thiamine14%
- Vitamin B1216%
- Calcium11%
- Magnesium17%
- Manganese19%
Watch
20%+ of the daily value
- Sodium63%
- Saturated fat22%
- Cholesterol20%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 spray , about 1/3 second Cooking spray
½ cup, chopped Onion
½ cup diced Portobello mushrooms
3 oz Turkey
4 egg white (separated from yolk) Egg white
1 cup Spinach
1 oz Goat cheese
Directions
- 1
Lightly coat a nonstick pan with cooking spray and heat over medium. Add onions, mushrooms, and turkey, cooking for about 5 minutes. Transfer to a plate and set aside.
- 2
Separate eggs, reserving the whites in a bowl. Pour whites into the pan.
- 3
Once bubbles form, gently lift the omelet's edges with a spatula, allowing uncooked egg to flow to the edges. Cook for 2-3 minutes until the center looks dry.
- 4
Add goat cheese to the omelet's center, then top with the turkey mixture and spinach. Gently fold one edge over with a spatula.
- 5
Continue cooking for two more minutes or until the cheese has melted to your liking. Slide the omelet onto a plate and serve.
Vitamins & minerals
Amounts for 1 serving (427 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 224 μg | 25% |
| Vitamin C | 23 mg | 25% |
| Vitamin D | 0.3 μg | 2% |
| Vitamin E | 1 mg | 4% |
| Vitamin K | 146 μg | 121% |
| Thiamine | 0.2 mg | 14% |
| Riboflavin (B2) | 1 mg | 79% |
| Niacin | 7 mg | 43% |
| Vitamin B6 | 1 mg | 39% |
| Folate (B9) | 99 μg | 25% |
| Vitamin B12 | 0.4 μg | 16% |
| Pantothenic acid | 2 mg | 32% |
| Choline | 26 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 114 mg | 11% |
| Iron | 4 mg | 46% |
| Potassium | 1,006 mg | 21% |
| Magnesium | 71 mg | 17% |
| Phosphorus | 315 mg | 45% |
| Zinc | 3 mg | 24% |
| Copper | 1 mg | 57% |
| Manganese | 0.4 mg | 19% |
| Selenium | 67 μg | 122% |
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 | 4 g | — |
| Beta carotene | 1,704 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.2 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0.1 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 0.1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 2 g | — |
| Retinol | 82 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0.1 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 304 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 58minWalking (3.5 mph)
- 37minCycling (moderate)
- 25minRunning (6 mph)
- 43minSwimming laps
Common questions
How many calories are in Turkey, Goat Cheese, and Spinach Egg White Omelet?
One serving of Turkey, Goat Cheese, and Spinach Egg White Omelet (1 serving) has 304 calories, which works out to 71 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is Turkey, Goat Cheese, and Spinach Egg White Omelet high in protein?
Yes. It has 37 g of protein per serving, and 48% of its calories come from protein (12 g of protein per 100 calories).
Is Turkey, Goat Cheese, and Spinach Egg White Omelet keto-friendly?
It is hard to fit into a strict keto diet. One serving has 15 g of net carbs and 24% 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, Goat Cheese, and Spinach Egg White Omelet?
1447 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Turkey, Goat Cheese, and Spinach Egg White Omelet?
9.1 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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