1 serving (150 grams) contains 250 calories, 15.0 grams of protein, 20.0 grams of fat, and 2.0 grams of carbohydrates.
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Nutrition Information
Calories |
394.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.5 g | 40% | |
| Saturated Fat | 12.6 g | 63% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 315.5 mg | 105% | |
| Sodium | 630.9 mg | 27% | |
| Total Carbohydrates | 3.2 g | 1% | |
| Dietary Fiber | 1.6 g | 5% | |
| Sugars | 1.6 g | ||
| protein | 23.7 g | 47% | |
| Vitamin D | 126.2 mcg | 631% | |
| Calcium | 315.5 mg | 24% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 394.3 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 Omelette with spinach and cheese
An omelette with spinach and cheese is a versatile dish commonly found in Western cuisine and enjoyed worldwide as a nutrient-rich breakfast or meal. It typically combines eggs, a good source of protein, with fresh spinach and cheese for added flavor and nutrition. Spinach is an excellent source of vitamins A, C, and K, along with iron and potassium, while cheese contributes calcium and fats. Eggs provide high-quality protein and essential nutrients such as vitamin B12, selenium, and choline, contributing to balanced nutrition. This dish is known for being quick to prepare, adaptable to various dietary preferences, and packed with energy-supporting nutrients, making it a popular choice for both everyday meals and high-protein diets.
Health Benefits
- High in protein, primarily from eggs, which support muscle repair and maintenance.
- Rich in vitamin K from spinach, which is essential for blood clotting and bone health.
- Provides calcium from cheese, which supports strong bones and teeth.
- Contains iron from spinach, helping to prevent iron-deficiency anemia.
- Eggs offer choline, a nutrient important for brain health and nerve function.
Dietary Considerations
Selection and Storage
To store leftovers, refrigerate in an airtight container for up to 2 days. Reheat in a skillet or microwave until thoroughly warmed.
Common Questions About Omelette with spinach and cheese Nutrition
Is omelette with spinach and cheese high in protein?
Yes, an omelette with spinach and cheese is high in protein. A typical serving with two eggs, spinach, and cheese contains around 15-20 grams of protein, making it a great option for supporting muscle growth and overall satiety.
Can I eat omelette with spinach and cheese on a keto diet?
Yes, omelette with spinach and cheese is keto-friendly. It contains low carbohydrates, typically under 4-5 grams per serving, depending on the amount of spinach and cheese used. It fits well within the macronutrient goals of a keto diet.
What are the health benefits of eating an omelette with spinach and cheese?
Omelettes with spinach and cheese provide a good balance of nutrients. Eggs offer high-quality protein and essential vitamins like B12 and choline, while spinach adds fiber, vitamin K, and antioxidants. Cheese contributes calcium and protein, but some may want to monitor sodium content depending on the type of cheese used.
What is the recommended portion size for an omelette with spinach and cheese?
A standard portion size is a two-egg omelette with a handful of spinach (approximately 1 cup) and around 1 ounce of cheese. This balances nutrients and calories, providing about 250-300 calories without overloading fats or sodium.
How does an omelette with spinach and cheese compare to scrambled eggs with vegetables?
An omelette with spinach and cheese tends to be slightly denser in calories and fats due to the addition of cheese, whereas scrambled eggs with vegetables may be lower in calories if cheese is omitted. Both are excellent sources of protein and vitamins, but omelettes often have a richer taste while scrambled eggs can offer more texture variety depending on the vegetables used.
