1 serving (150 grams) contains 200 calories, 12.0 grams of protein, 15.0 grams of fat, and 2.0 grams of carbohydrates.
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Nutrition Information
Calories |
317.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.8 g | 30% | |
| Saturated Fat | 7.9 g | 39% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 317.5 mg | 105% | |
| Sodium | 476.2 mg | 20% | |
| Total Carbohydrates | 3.2 g | 1% | |
| Dietary Fiber | 1.6 g | 5% | |
| Sugars | 1.6 g | ||
| protein | 19.0 g | 38% | |
| Vitamin D | 63.5 mcg | 317% | |
| Calcium | 158.7 mg | 12% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 396.8 mg | 8% | |
* 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 Omelette with spinach
An omelette with spinach is a popular dish derived from French cuisine, often enjoyed worldwide as a versatile and nutrient-dense meal option. Combining cooked eggs with spinach, this dish offers a balance of high-quality protein, vitamins, and minerals. One standard serving (using 2 eggs and 1 cup of spinach) provides approximately 12 grams of protein, along with vitamins A, C, K, and folate from spinach. Spinach also contributes dietary fiber and essential minerals like iron and magnesium, while eggs supply healthy fats, B vitamins, and choline necessary for cognitive health. The dish is low in carbohydrates, making it compatible with many diets. Its nutrient profile makes it a wholesome option for breakfast, lunch, or dinner.
Health Benefits
- Spinach in the omelette is rich in vitamin K, supporting bone health and proper blood clotting.
- Eggs supply choline, which is essential for liver function and brain development.
- Spinach provides iron, which is crucial for red blood cell production and preventing anemia.
- The high protein content from eggs aids in muscle repair and satiety, making it ideal for weight management.
- The dish contains antioxidants such as lutein and zeaxanthin from spinach, which promote eye health.
Dietary Considerations
Selection and Storage
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove or in the microwave to preserve texture and flavor.
Common Questions About Omelette with spinach Nutrition
Is an omelette with spinach high in protein?
Yes, an omelette with spinach is a good source of protein. A basic 2-egg omelette with spinach contains about 12-14 grams of protein, depending on the size of the eggs. Adding other ingredients like cheese or meat can further increase the protein content.
Can I eat an omelette with spinach on a keto diet?
Yes, an omelette with spinach is keto-friendly. Eggs and spinach are both low-carb foods, with a typical 2-egg omelette containing just 1-2 grams of net carbs. Be cautious with any added ingredients like milk or starchy vegetables that could increase the carb count.
What are the health benefits of an omelette with spinach?
An omelette with spinach is rich in protein, vitamins, and minerals. Spinach provides vitamins A, C, and K, as well as iron and magnesium, while the eggs supply high-quality protein and nutrients like choline and vitamin D. It's a nutrient-dense option that supports muscle repair, immune function, and overall energy.
What is the recommended serving size for an omelette with spinach?
A standard serving size is a 2-3 egg omelette with 1/2 to 1 cup of cooked spinach. This portion typically provides about 150-250 calories, depending on added ingredients like cheese or oil. For a lighter meal, you can use egg whites instead of whole eggs.
How does an omelette with spinach compare to a plain egg omelette?
An omelette with spinach is more nutrient-dense than a plain egg omelette, adding fiber, vitamins, and antioxidants from the spinach. While a plain 2-egg omelette has around 140 calories and minimal carbs, adding spinach boosts the micronutrient content with only a slight increase in calories and carbs (about 1-2 grams).
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.
