Spinach frittata

Breakfast

Item Rating: 70/100

1 serving (150 grams) contains 200 calories, 12.0 grams of protein, 14.0 grams of fat, and 5.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		317.5
% Daily Value*
Total Fat		22.2 g	28%
	Saturated Fat	7.9 g	39%
	Polyunsaturated Fat	0 g
Cholesterol		285.7 mg	95%
Sodium		634.9 mg	27%
Total Carbohydrates		7.9 g	2%
	Dietary Fiber	3.2 g	11%
	Sugars	3.2 g
protein		19.0 g	38%
Vitamin D		158.7 mcg	793%
Calcium		238.1 mg	18%
Iron		3.2 mg	17%
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

🥓 Keto friendly

🍯 Low sugar

🍞 Low carbs

Source of Calories

Fat: 199 cal (65.0%)

Protein: 76 cal (24.7%)

Carbs: 31 cal (10.3%)

About Spinach frittata

A spinach frittata is a classic Italian egg-based dish, combining cooked spinach with whisked eggs, often seasoned with herbs, garlic, and sometimes cheese or other vegetables. Traditionally served as a breakfast or light lunch, the frittata is a versatile, protein-rich meal suitable for numerous cuisines and dietary preferences. Spinach, a nutrient-dense leafy green, is a primary ingredient, offering a wealth of vitamins and minerals. A typical spinach frittata provides protein from eggs, dietary fiber from spinach, along with essential nutrients such as vitamin A, vitamin C, Vitamin K, folate, iron, and magnesium. As it is low in calories and carbohydrates, a spinach frittata is a wholesome meal option for those mindful of their nutrient intake or managing calorie-controlled diets.

Health Benefits

• Spinach is rich in vitamin K, which supports bone health and blood clotting.
• Eggs provide high-quality protein, important for muscle repair and growth.
• The frittata contains iron from spinach, essential for red blood cell production and oxygen transport.
• Magnesium in spinach aids in maintaining healthy nerve and muscle function.
• Vitamin A from spinach promotes healthy vision and immune system function.

Dietary Considerations

Allergens: Contains eggs, dairy (if cheese is included)

Suitable for: Vegetarian diet, low-carb diet

Not suitable for: Vegan diet, those with egg or dairy allergies

Selection and Storage

Store cooked spinach frittata in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or on the stovetop to maintain its texture and flavor.

Common Questions About Spinach frittata Nutrition

Is spinach frittata high in protein?

Yes, spinach frittata is a good source of protein, primarily due to the eggs used in the recipe. A standard serving of spinach frittata (about 1 slice or ~150g) can contain around 10-12 grams of protein, depending on the exact ingredients.

Can I eat spinach frittata on a keto diet?

Yes, spinach frittata can be keto-friendly as it is naturally low in carbs. A serving typically contains around 3-5 grams of net carbs, making it a suitable meal option for keto diets if prepared with low-carb ingredients like cheese, eggs, and spinach.

What are the health benefits of spinach frittata?

Spinach frittata is nutrient-dense, providing vitamins like A, C, K, and folate from spinach, and choline, B12, and essential minerals like selenium and iron from eggs. It supports eye health, bone health, and muscle maintenance, but watch cholesterol levels if consuming large quantities regularly.

What is a recommended portion size for spinach frittata?

A typical portion size for spinach frittata is one slice or about 150-200 grams. This provides roughly 150-250 calories and ensures a balanced intake of nutrients without overconsuming calories or cholesterol.

How does spinach frittata compare to quiche?

Spinach frittata is lighter than quiche because it typically doesn't include a pastry crust, making it lower in calories and carbs. Frittatas are generally quicker to prepare and can be cooked entirely on the stovetop or finished in the oven, whereas quiche requires baking a crust.

Data Sources & Scientific References