1 serving (150 grams) contains 200 calories, 12.0 grams of protein, 15.0 grams of fat, and 3.0 grams of carbohydrates.
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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 | 4.8 g | 1% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 1.6 g | ||
| protein | 19.2 g | 38% | |
| Vitamin D | 128.0 mcg | 640% | |
| 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 omelette
The spinach omelette is a versatile dish commonly found in global cuisines, particularly Mediterranean, American, and French breakfast traditions. It combines eggs and spinach, creating a nutrient-dense meal. Eggs provide high-quality protein and essential amino acids, while spinach contributes fiber, vitamins, and minerals. A typical spinach omelette is packed with Vitamin A, Vitamin K, folate, and iron. Lightly cooked spinach retains much of its nutritional value, making this dish a convenient and healthful option for meals. With minimal preparation and cooking time, it has become a staple for those seeking quick yet nourishing food. Its balanced macronutrient composition, which includes proteins, healthy fats, and carbohydrates, supports sustained energy throughout the day. Portion sizes and additional ingredients, such as cheese or spices, can be adjusted to suit different dietary goals.
Health Benefits
- Rich in Vitamin A from both spinach and eggs, supporting healthy vision and immune function.
- High in iron from spinach, which aids in oxygen transport and prevents anemia.
- Contains Vitamin K, crucial for bone health and blood clotting, primarily provided by spinach.
- Eggs supply high-quality protein, supporting muscle repair and growth.
- Provides folate from spinach, essential for DNA synthesis and prenatal health.
Dietary Considerations
Selection and Storage
Consume freshly prepared or refrigerate for up to 24 hours. Reheat thoroughly to ensure food safety.
Common Questions About Spinach omelette Nutrition
Is a spinach omelette high in protein?
Yes, a spinach omelette is a good source of protein, primarily due to the eggs. On average, a 2-egg spinach omelette provides about 12-14 grams of protein, depending on the size of the eggs and the amount of spinach used.
Can I eat a spinach omelette on a keto diet?
Yes, a spinach omelette is keto-friendly as it is low in carbohydrates and high in healthy fats if cooked with oil or butter. A 2-egg spinach omelette typically contains around 2-4 grams of carbs, making it an excellent choice for a ketogenic diet.
What are the health benefits of eating a spinach omelette?
A spinach omelette is nutrient-dense and provides several health benefits. It is rich in protein, aiding in muscle repair and growth, while spinach adds vitamins A, C, and K, along with iron and magnesium, which support bone health, immunity, and energy levels. However, if you have cholesterol concerns, consider using egg whites or fewer egg yolks.
How much spinach should I use in an omelette?
You can use about 1-2 cups of fresh spinach for a standard 2-egg omelette. Spinach wilts significantly when cooked, so this amount ensures a balanced flavor and a good nutrient boost without overpowering the dish.
How does a spinach omelette compare to a plain omelette nutritionally?
A spinach omelette is more nutrient-dense than a plain omelette, as it adds fiber, vitamins, and minerals from the spinach. For example, incorporating spinach into a 2-egg omelette adds around 15-20 calories but also provides about 2 grams of fiber, along with vitamin A, vitamin C, and iron, making it a healthier option.
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.
- Egg Nutrition Center Overview on EggsEgg Nutrition CenterProvides comprehensive information on the health benefits and nutritional value of eggs, essential in an omelette.
- Nutritional Benefits of Spinach: A ReviewPubMedPeer-reviewed article discussing spinach's health benefits, nutrients (like iron and folate), and its role in promoting overall health.
- Dietary Guidelines for Americans, 2020-2025: Vegetables and Protein FoodsU.S. Department of Health and Human ServicesProvides guidelines on consuming vegetables like spinach and protein sources like eggs to meet nutritional goals.
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.
