⏱ 22 min totalTurkey, Goat Cheese, and Spinach Omelet
Per 1 serving · 417 g · 7 ingredients
of a 2,000 cal day
- Protein38g35% of calories
- Carbs18g16% of calories
- Fat23g48% of calories
- ✓ Protein-dense
At a glance
One serving of Turkey, Goat Cheese, and Spinach Omelet (417 g) has 435 calories, with 38 g of protein, 18 g of carbohydrates and 23 g of fat. Most of its energy comes from fat (48% of calories). It is high in protein (77% DV), Vitamin A (52% DV) and Vitamin C (25% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 61%, 45% and 206% of the daily value.
High in
20%+ of the daily value
- Protein77%
- Vitamin A52%
- Vitamin C25%
- Vitamin D22%
- Vitamin K122%
- Riboflavin (B2)77%
Good source of
10–19% of the daily value
- Dietary fiber10%
- Vitamin E15%
- Thiamine17%
- Calcium19%
- Magnesium17%
Watch
20%+ of the daily value
- Sodium61%
- Saturated fat45%
- Cholesterol206%
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
3 large Egg
1 cup Spinach
1 oz Goat cheese
Directions
- 1
Lightly coat a nonstick pan with cooking spray and place over medium heat. Add the onion, mushrooms, and turkey and cook for about 5 minutes. Once cooked, transfer to a plate and set aside.
- 2
Mix the eggs in a bowl and pour the mixture 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 mixture and spinach 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. Enjoy!
Vitamins & minerals
Amounts for 1 serving (417 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 464 μg | 52% |
| Vitamin C | 23 mg | 25% |
| Vitamin D | 3 μg | 22% |
| Vitamin E | 2 mg | 15% |
| Vitamin K | 146 μg | 122% |
| Thiamine | 0.2 mg | 17% |
| Riboflavin (B2) | 1 mg | 77% |
| Niacin | 7 mg | 43% |
| Vitamin B6 | 1 mg | 61% |
| Folate (B9) | 163 μg | 41% |
| Vitamin B12 | 2 μg | 66% |
| Pantothenic acid | 4 mg | 72% |
| Choline | 465 mg | 85% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 187 mg | 19% |
| Iron | 6 mg | 77% |
| Potassium | 952 mg | 20% |
| Magnesium | 71 mg | 17% |
| Phosphorus | 588 mg | 84% |
| Zinc | 4 mg | 41% |
| Copper | 1 mg | 65% |
| Manganese | 0.5 mg | 20% |
| Selenium | 81 μg | 147% |
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) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 3 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 1 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 | 8 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 2 g | — |
| Retinol | 322 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0.1 μg | — |
| Vitamin D3 | 3 μg | — |
Burning 435 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 83minWalking (3.5 mph)
- 52minCycling (moderate)
- 36minRunning (6 mph)
- 61minSwimming laps
Common questions
How many calories are in Turkey, Goat Cheese, and Spinach Omelet?
One serving of Turkey, Goat Cheese, and Spinach Omelet (1 serving) has 435 calories, which works out to 104 calories per 100 g. That is about 22% of a 2,000-calorie day.
Is Turkey, Goat Cheese, and Spinach Omelet high in protein?
Yes. It has 38 g of protein per serving, and 35% of its calories come from protein (8.8 g of protein per 100 calories).
Is Turkey, Goat Cheese, and Spinach Omelet keto-friendly?
It is hard to fit into a strict keto diet. One serving has 15 g of net carbs and 16% 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 Omelet?
1395 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 Omelet?
8.5 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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