1 serving (150 grams) contains 250 calories, 18.0 grams of protein, 12.0 grams of fat, and 15.0 grams of carbohydrates.
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Nutrition Information
Calories |
400.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.2 g | 24% | |
| Saturated Fat | 6.4 g | 32% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 320.0 mg | 106% | |
| Sodium | 480 mg | 20% | |
| Total Carbohydrates | 24 g | 8% | |
| Dietary Fiber | 6.4 g | 22% | |
| Sugars | 3.2 g | ||
| protein | 28.8 g | 57% | |
| Vitamin D | 64.0 mcg | 320% | |
| Calcium | 240 mg | 18% | |
| Iron | 4.8 mg | 26% | |
| Potassium | 640.0 mg | 13% | |
* 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 Lentil and spinach omelette
The lentil and spinach omelette is a nutrient-dense dish combining plant-based and animal protein sources, originating from a fusion of health-conscious culinary traditions. It's particularly popular in vegetarian and Mediterranean-inspired cuisines. The dish typically consists of lentils, spinach, eggs, and a variety of spices. Lentils are rich in fiber, protein, and complex carbohydrates, while spinach provides essential vitamins such as Vitamin K, Vitamin A, and folate. Eggs contribute high-quality protein and healthy fats. Together, these ingredients form a balanced meal suitable for breakfast or any time of the day, offering a blend of macronutrients and a wide spectrum of vitamins and minerals.
Health Benefits
- Supports muscle repair and maintenance due to the high-quality protein content from eggs (6 grams per large egg) and lentils (9 grams per cooked half-cup).
- Promotes heart health with spinach's potassium (558 mg per cooked cup), which helps regulate blood pressure, and lentils' soluble fiber, which can lower cholesterol levels.
- Boosts iron intake, with lentils providing 3.3 mg of iron per cooked half-cup and spinach offering 3.2 mg per cooked cup to help prevent anemia.
- Strengthens bones with the notable Vitamin K content in spinach (nearly 990% of the daily value per cooked cup), essential for bone metabolism.
- Improves digestive health due to the high fiber content in lentils (7.8 grams per cooked half-cup), which supports bowel regularity.
Dietary Considerations
Selection and Storage
Store raw lentils in an airtight container in a cool, dry place for up to a year. Fresh spinach should be refrigerated in a breathable bag and used within 3-5 days. Cooked omelettes can be refrigerated in an airtight container for up to 2 days.
Common Questions About Lentil and spinach omelette Nutrition
Is a lentil and spinach omelette high in protein?
Yes, a lentil and spinach omelette is a good source of protein. Depending on the recipe, it can contain around 15-20 grams of protein per serving, as eggs are rich in protein and lentils provide an additional plant-based protein boost.
Can I eat a lentil and spinach omelette on a keto diet?
A lentil and spinach omelette may not be ideal for a strict keto diet because lentils are relatively high in carbohydrates. A 1/4 cup of lentils can add about 9 grams of net carbs, which could exceed the daily carb allowance for keto eaters.
What are the health benefits of a lentil and spinach omelette?
This dish offers multiple health benefits, including high protein content for muscle repair, fiber from lentils for gut health, and vitamins like A and K from spinach to support vision and bone health. It is also rich in iron and folate, making it a nutrient-dense option for most diets.
What’s the recommended portion size for a lentil and spinach omelette?
A typical portion size for a lentil and spinach omelette is about 1 serving (approximately 2 eggs, 1/4 cup of cooked lentils, and a handful of spinach). This will contain roughly 200-300 calories depending on the preparation method and additional ingredients like oil or cheese.
How does a lentil and spinach omelette compare to a plain omelette?
Compared to a plain omelette, the lentil and spinach version is higher in fiber and micronutrients. While a plain omelette primarily provides protein and fat, adding lentils increases the carbohydrate content, and spinach boosts the vitamins and antioxidants, making it more balanced nutritionally.
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.
