1 serving (100 grams) contains 120 calories, 10.0 grams of protein, 8.0 grams of fat, and 2.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
285.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.0 g | 24% | |
| Saturated Fat | 7.1 g | 35% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 476.2 mg | 158% | |
| Sodium | 357.1 mg | 15% | |
| Total Carbohydrates | 4.8 g | 1% | |
| Dietary Fiber | 2.4 g | 8% | |
| Sugars | 2.4 g | ||
| protein | 23.8 g | 47% | |
| Vitamin D | 95.2 mcg | 476% | |
| Calcium | 119.0 mg | 9% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 476.2 mg | 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Eggs with spinach
Eggs with spinach is a versatile and nutritious dish commonly prepared in various cuisines, including Mediterranean, American, and Asian styles. Combining the high-quality proteins and essential nutrients of eggs with the rich vitamins and minerals found in spinach, this pairing serves as a nutrient-dense option for breakfast, lunch, or dinner. Eggs supply all nine essential amino acids, vitamin B12, and choline, while spinach is loaded with vitamin K, vitamin A, iron, and folate. Together, they support overall health, offering a balanced profile of macronutrients and micronutrients in a low-calorie package.
Health Benefits
- Rich in vitamin K from spinach, which supports bone health and proper blood clotting.
- Eggs supply choline, an essential nutrient for brain development and nerve function.
- High-quality protein from eggs promotes muscle maintenance and repair.
- Iron from spinach helps improve oxygen transport in the body and supports energy production.
- Vitamin A in spinach contributes to healthy vision and immune function.
Dietary Considerations
Selection and Storage
Store fresh spinach in the refrigerator and consume within a week. Keep eggs refrigerated at 4°C (39°F) or lower and use them before the expiration date. Prepare the dish fresh to retain maximum nutrient value.
Common Questions About Eggs with spinach Nutrition
Are eggs with spinach a good source of protein?
Yes, eggs with spinach are a great source of protein. One large egg typically provides about 6 grams of protein, while a cup of raw spinach contains about 1 gram. Together, they create a balanced meal for muscle building and repair.
Can I eat eggs with spinach on a keto or low-carb diet?
Absolutely, eggs with spinach are a fantastic choice for keto and low-carb diets. Eggs are low in carbs and high in fat and protein, while spinach is extremely low in carbohydrates, with less than 1 gram of net carbs per cup of raw spinach.
What are the health benefits of eating eggs with spinach?
Eggs with spinach provide a variety of health benefits. Eggs are rich in high-quality protein, vitamins like B12, and healthy fats, while spinach adds fiber, vitamin K, and iron. This combination supports muscle health, boosts immunity, and promotes heart health.
What is a recommended portion size for eggs with spinach?
A typical serving is 2–3 scrambled or fried eggs paired with 1–2 cups of spinach. This portion provides approximately 200–300 calories, making it a balanced meal for breakfast or a light lunch.
How does eggs with spinach compare to other breakfast options?
Compared to sugary cereals or pastries, eggs with spinach offers significantly more protein and fewer carbohydrates. This combination keeps you fuller for longer, provides sustained energy, and offers a wide range of essential nutrients, without the blood sugar spike and crash.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
