1 serving (150 grams) contains 200 calories, 12.0 grams of protein, 15.0 grams of fat, and 2.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
320.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24 g | 30% | |
| Saturated Fat | 8.0 g | 40% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 320.0 mg | 106% | |
| Sodium | 480 mg | 20% | |
| Total Carbohydrates | 3.2 g | 1% | |
| Dietary Fiber | 1.6 g | 5% | |
| Sugars | 1.6 g | ||
| protein | 19.2 g | 38% | |
| Vitamin D | 64.0 mcg | 320% | |
| Calcium | 160.0 mg | 12% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 400.0 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 Spinach omelet
A spinach omelet is a nutritious dish combining eggs and spinach, commonly served in various cuisines worldwide, such as American breakfasts or Mediterranean diets. Spinach, a leafy green vegetable, is native to central and western Asia, while eggs are a universal food staple. This omelet is rich in lean protein from eggs and vital vitamins and minerals from spinach, including vitamin K, folate, vitamin A, and iron. It is low in carbohydrates and offers a balanced source of healthy fats, making it a popular choice for people seeking a nutrient-dense meal. The combination brings together antioxidants, protein, and essential nutrients that support overall health.
Health Benefits
- Supports bone health due to vitamin K in spinach, which plays a critical role in calcium regulation.
- Promotes muscle growth and repair with high-quality protein from eggs.
- Boosts immunity with vitamin A from spinach, an important nutrient for immune function and eye health.
Dietary Considerations
Selection and Storage
Consume freshly prepared, but store leftovers in an airtight container in the refrigerator for up to 2 days and reheat thoroughly before eating.
Common Questions About Spinach omelet Nutrition
Is a spinach omelet high in protein?
Yes, a spinach omelet is a good source of protein. Typically, a 2-egg spinach omelet contains around 12-14 grams of protein, depending on the size of the eggs used. Spinach itself is low in protein, but the eggs provide the majority of the protein in this dish.
Can I eat a spinach omelet on a keto diet?
Yes, spinach omelets are excellent for a keto diet. Eggs and spinach are both low in carbohydrates, and the dish typically contains under 5 grams of net carbs per serving, depending on additional ingredients like cheese or milk. It's a nutrient-dense, keto-friendly meal option.
What are the health benefits of eating a spinach omelet?
Spinach omelets offer several health benefits. They are rich in protein, which supports muscle repair and maintenance, and spinach is packed with vitamins like Vitamin A, Vitamin K, and folate as well as iron and antioxidants. Eggs provide healthy fats and choline, aiding brain function and heart health.
What is a recommended portion size for a spinach omelet?
A typical portion size for a spinach omelet is 2 large eggs combined with about 1 cup of spinach. This serving provides approximately 140-160 calories, depending on cooking methods and additional ingredients. For a balanced meal, pair it with a side of fresh fruit or a whole-grain toast.
How does a spinach omelet compare to other egg dishes?
Compared to plain scrambled eggs, a spinach omelet is more nutrient-dense due to the added spinach, which offers vitamins and minerals like iron and folate. While scrambled eggs are simpler, omelets allow for customization with ingredients like vegetables, cheese, or meats for added flavor and nutrients.
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.
