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Spinach Omelette

Spinach Omelette

EverydayCooked

A spinach omelette is a protein-rich breakfast dish made by whisking eggs and folding in fresh spinach leaves during cooking. The eggs provide high-quality complete protein, while the spinach adds iron, vitamin K, and folate, creating a nutrient-dense meal. Typically pan-fried with minimal oil, this versatile preparation balances fluffy egg texture with tender greens, making it popular in low-carb and vegetarian diets.

Macro Impact

A 7 oz serving contains 290 calories, 21g protein, 3g carbs, and 21g fat.

Calorie Burn

How long would it take to burn off 290 calories?
Walking3.5 mph, moderate pace
1 hour 7 min
YogaModerate effort, gentle pace
49 min
SwimmingModerate effort, freestyle
37 min
Biking12-14 mph, moderate effort
30 min
StairsStair climbing, moderate pace
34 min
Running5 mph (12 min/mile)
25 min

Nutrition Facts

Serving size7 oz (200 g)
Amount per serving
Calories290
% Daily Value*
Total Fat21g
27%
Saturated Fat6g
30%
Trans Fat0g
Polyunsaturated Fat6g
Monounsaturated Fat9g
Cholesterol600mg
200%
Sodium400mg
17%
Total Carbohydrate3g
1%
Dietary Fiber1g
4%
Total Sugars2g
Includes Added Sugars0g
0%
Protein21g
Vitamin D2mcg
10%
Calcium140mg
11%
Iron5mg
28%
Potassium500mg
11%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
3 / 275 g
1%
Fiber
1 / 28 g
4%
Sugars
2 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
21 / 78 g
27%
Monounsaturated
9 / 31 g
29%
Polyunsaturated
6 / 23 g
26%
Saturated
6 / 23 g
26%
Trans
0 g
Cholesterol
600 / 300 g
200%
Omega 3
0 / 5 g
4%
Omega 6
2 / 19 g
11%
Omega 9
9 g
Protein
Protein
21 / 80 g
26%
Amino Acids
Histidine
1 / 3 g
27%
Isoleucine
1 / 2 g
83%
Leucine
2 / 3 g
70%
Lysine
2 / 2 g
76%
Methionine
1 / 1 g
55%
Phenylalanine
2 / 2 g
84%
Threonine
1 / 1 g
97%
Tryptophan
0 / 0 g
88%
Valine
2 / 2 g
80%
Arginine
2 g
Cysteine
1 g
Cystine
0 g
Tyrosine
1 g
Alanine
2 g
Aspartic Acid
3 g
Glutamic Acid
3 g
Glycine
1 g
Proline
1 g
Serine
2 g
Vitamins
Thiamine, B1
0 / 1 mg
17%
Riboflavin, B2
1 / 1 mg
117%
Niacin, B3
1 / 15 mg
4%
Pantothenic Acid, B5
2 / 5 mg
40%
Pyridoxine, B6
1 / 1 mg
46%
Biotin, B7
20 / 30 mcg
67%
Cobalamin, B12
2 / 2 mcg
83%
Folate
130 / 400 mcg
33%
Vitamin A
800 / 800 mcg
100%
Vitamin C
10 / 83 mg
12%
Vitamin D
2 / 15 mcg
13%
Vitamin E
3 / 15 mg
20%
Vitamin K
300 / 105 mcg
286%
Minerals
Calcium
140 / 1k mg
14%
Copper
0 / 1 mg
44%
Iron
5 / 13 mg
38%
Magnesium
120 / 370 mg
32%
Manganese
1 / 2 mg
29%
Phosphorous
300 / 700 mg
43%
Potassium
500 / 3k mg
17%
Selenium
56 / 55 mcg
102%
Sodium
400 / 2.3k mg
17%
Zinc
2 / 10 mg
21%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
60 / 150 mcg
40%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
150 g
Caffeine
0 mg
Choline
600 mg
Taurine
50 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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