1 serving (150 grams) contains 200 calories, 12.0 grams of protein, 15.0 grams of fat, and 5.0 grams of carbohydrates.
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Nutrition Information
Calories |
315.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.7 g | 30% | |
| Saturated Fat | 7.9 g | 39% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 315.5 mg | 105% | |
| Sodium | 473.2 mg | 20% | |
| Total Carbohydrates | 7.9 g | 2% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 3.2 g | ||
| protein | 18.9 g | 37% | |
| Vitamin D | 63.1 mcg | 315% | |
| Calcium | 157.7 mg | 12% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 630.9 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 Mushroom and spinach omlette
The Mushroom and Spinach Omelette is a versatile dish found in many cuisines globally, including European and American. Made with eggs, mushrooms, spinach, and minimal seasoning, this meal is protein-rich and nutrient-dense. Eggs provide high-quality protein and essential amino acids, while spinach offers iron, magnesium, and vitamins A, C, and K. Mushrooms are a source of B vitamins and selenium, supporting energy production and antioxidants. This combination makes the dish low in carbohydrates but abundant in nutrients, promoting overall health.
Health Benefits
- Rich in protein (6g per egg), essential for muscle growth and repair.
- Spinach provides vitamin K (145% of DV per cup), which supports bone health.
- Mushrooms contain selenium (8 mcg per 100g), an antioxidant crucial for immune function.
- Eggs contain choline (147 mg per large egg), important for brain health.
- Spinach is high in iron (6 mg per cup), aiding oxygen transport in blood.
Dietary Considerations
Selection and Storage
Store raw eggs in the refrigerator at 40°F (4°C) and use within 3 weeks. Spinach and mushrooms should be refrigerated in airtight containers and used within 5-7 days.
Common Questions About Mushroom and spinach omlette Nutrition
How many calories and how much protein are in a Mushroom and Spinach Omelette?
A typical Mushroom and Spinach Omelette made with 2 large eggs, 1/2 cup of mushrooms, and 1 cup of spinach contains around 200 calories and approximately 14 grams of protein. The exact nutritional values may vary based on the preparation method and added ingredients like cheese or butter.
Is a Mushroom and Spinach Omelette suitable for a keto or low-carb diet?
Yes, a Mushroom and Spinach Omelette is an excellent choice for keto and low-carb diets. Eggs, spinach, and mushrooms are all low in carbohydrates, and the dish typically contains only 3-5 grams of net carbs depending on added ingredients.
What are the health benefits of eating a Mushroom and Spinach Omelette?
This dish is rich in essential nutrients. Eggs provide high-quality protein and vitamins like B12 and D, while spinach offers a good source of iron, magnesium, and antioxidants. Mushrooms add fiber and selenium, supporting immune function. It's a well-balanced and nutrient-dense meal.
What is the recommended serving size for a Mushroom and Spinach Omelette?
A recommended serving size for a Mushroom and Spinach Omelette is typically made with 2 large eggs, plus one portion of vegetables (1/2 cup of mushrooms and 1 cup spinach). This amount is ideal for a single serving, offering balanced nutrition without excessive calories.
How does a Mushroom and Spinach Omelette compare to other types of omelettes like cheese or vegetable omelettes?
A Mushroom and Spinach Omelette is generally lower in calories and fat compared to cheese omelettes, while providing more fiber and vitamins due to the spinach and mushrooms. Compared to general vegetable omelettes, it may have fewer carbs if made with low-carb vegetables and less cheese.
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.
