1 serving (30 grams) contains 7 calories, 0.9 grams of protein, 0.1 grams of fat, and 1.1 grams of carbohydrates.
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Nutrition Information
Calories |
55.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.0 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 189.6 mg | 8% | |
| Total Carbohydrates | 8.6 g | 3% | |
| Dietary Fiber | 5.3 g | 18% | |
| Sugars | 1.0 g | ||
| protein | 7.0 g | 14% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 237.6 mg | 18% | |
| Iron | 6.5 mg | 36% | |
| Potassium | 1339.2 mg | 28% | |
* 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 Spinach and egg
Spinach and egg is a versatile and nutritious combination popular in a variety of cuisines, including Mediterranean, American, and Asian. Spinach, a leafy green vegetable, is rich in essential vitamins and minerals like vitamin K, vitamin A, iron, and calcium. Eggs, a high-quality protein source, contain all nine essential amino acids, along with vitamins such as B12, D, and choline. When paired, spinach and egg form a nutrient-dense meal that provides a balance of proteins, healthy fats, and micronutrients essential for overall health.
Health Benefits
- Rich in iron from spinach, contributing to oxygen transport and red blood cell production.
- Provides vitamin D from eggs, which supports bone health and calcium absorption.
- High in antioxidants like lutein and zeaxanthin from spinach, promoting eye health.
- Rich in choline from eggs, vital for brain development and nerve function.
- Contains fiber from spinach, aiding digestive health and promoting regularity.
Dietary Considerations
Selection and Storage
Keep spinach refrigerated and use within a few days for optimal freshness. Store eggs in their carton in the refrigerator and cook thoroughly before consumption.
Common Questions About Spinach and egg Nutrition
Is spinach and egg high in protein?
Both spinach and eggs are good sources of protein. A large egg contains about 6 grams of high-quality protein, while one cup of cooked spinach contains roughly 5 grams of protein. Together, they provide a protein-packed meal that supports muscle maintenance and repair.
Can I eat spinach and egg on a keto diet?
Yes, spinach and egg are excellent choices for a keto diet. Eggs are low in carbs and high in fats and protein, with one large egg containing less than 1 gram of carbs. Spinach is also very low in carbs, with only about 1 gram of net carbs per cup of cooked spinach, making this combination highly keto-friendly.
What are the health benefits of eating spinach and egg?
Spinach and egg are loaded with nutrients that support overall health. Spinach is rich in vitamin K, vitamin A, folate, and iron, while eggs provide essential nutrients like vitamin D, B12, and choline. Together, they promote bone health, muscle function, and brain development while offering antioxidant and anti-inflammatory benefits.
What is the recommended portion size for spinach and egg?
A recommended portion size for a balanced meal is typically 1-2 cups of cooked spinach and 1-3 large eggs, depending on your caloric and protein needs. This portion provides sufficient vitamins, minerals, and protein while remaining low in calories at roughly 200-300 calories total.
How does spinach and egg compare to other breakfast options?
Compared to common breakfast options like cereal or toast, spinach and egg are lower in carbs and higher in protein and micronutrients. While cereal is often high in sugar and lacks protein, spinach and egg deliver a nutrient-dense, satisfying, and versatile meal that supports energy levels and satiety throughout the day.
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.
