1 serving (150 grams) contains 250 calories, 15.0 grams of protein, 20.0 grams of fat, and 3.0 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 | 788.6 mg | 34% | |
| Total Carbohydrates | 4.7 g | 1% | |
| Dietary Fiber | 1.6 g | 5% | |
| Sugars | 1.6 g | ||
| protein | 23.7 g | 47% | |
| Vitamin D | 126.2 mcg | 631% | |
| Calcium | 236.6 mg | 18% | |
| 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 feta
An omelette with spinach and feta cheese is a nutritious dish commonly associated with Mediterranean cuisine. The dish combines eggs, spinach, and feta cheese to create a protein-rich and flavorful meal. Eggs provide high-quality protein and an array of essential nutrients such as choline and vitamin D, while spinach contributes vitamins like A, C, and K and minerals such as magnesium and iron. Feta cheese adds a tangy, creamy texture and supplies calcium and phosphorus. This dish is versatile and can be enjoyed as breakfast, lunch, or dinner, offering balanced macronutrients with vitamins and minerals essential for overall health.
Health Benefits
- Supports bone health due to calcium and vitamin K from feta cheese and spinach.
- Rich in antioxidants, such as vitamin A and C from spinach, which help protect cells from damage.
- Promotes brain function and memory through choline found abundantly in eggs.
Dietary Considerations
Selection and Storage
Consume freshly cooked for maximum flavor and nutrient retention. Leftovers can be stored in an airtight container in the fridge for up to 2 days.
Common Questions About Omelette with spinach and feta Nutrition
Is an omelette with spinach and feta high in protein?
Yes, an omelette with spinach and feta is a good source of protein. A standard 2-egg omelette with 1/4 cup of feta and a handful of spinach typically provides about 14-18 grams of protein, depending on specific portions. Eggs are a high-quality protein source, and the feta provides additional protein along with calcium.
Can I eat an omelette with spinach and feta on a keto diet?
Yes, an omelette with spinach and feta is keto-friendly. Eggs have very few carbohydrates, while spinach and feta cheese add only minimal carbs. A typical serving contains around 2-4 grams of net carbs, making it an excellent choice for a low-carb, high-fat keto meal.
What are the health benefits of eating an omelette with spinach and feta?
This dish provides several health benefits. It is high in protein, essential for muscle repair and growth, and offers vitamins A, K, and C from spinach. Feta adds calcium and probiotics that support gut health. However, it can be high in sodium due to the feta cheese, so those monitoring sodium intake may want to use smaller amounts.
What is the recommended serving size for an omelette with spinach and feta?
A common serving size is a 2-egg omelette with a handful of spinach (about 1 cup raw) and 1/4 cup of crumbled feta cheese. This portion contains approximately 200-250 calories, making it suitable for a light meal. Larger appetites may consider using 3 eggs and increasing the spinach and feta slightly.
How does an omelette with spinach and feta compare to other breakfast options?
An omelette with spinach and feta is a healthier alternative to sugary, high-carb breakfast options like pastries or cereal. It is nutrient-dense, offering more protein and fewer carbs compared to standard breakfast sandwiches or pancakes. It is also quick to prepare and can be easily customized with additional vegetables or protein sources.
