1 serving (150 grams) contains 200 calories, 14.0 grams of protein, 15.0 grams of fat, and 2.0 grams of carbohydrates.
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Nutrition Information
Calories |
315.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.7 g | 30% | |
| Saturated Fat | 9.5 g | 47% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 315.5 mg | 105% | |
| Sodium | 473.2 mg | 20% | |
| Total Carbohydrates | 3.2 g | 1% | |
| Dietary Fiber | 1.6 g | 5% | |
| Sugars | 1.6 g | ||
| protein | 22.1 g | 44% | |
| Vitamin D | 63.1 mcg | 315% | |
| Calcium | 236.6 mg | 18% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 315.5 mg | 6% | |
* 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 Scrambled eggs with cheese and spinach
Scrambled eggs with cheese and spinach is a simple and nutritious dish that originates from Western cuisine. It combines the high-quality protein of eggs, the rich creaminess of cheese, and the leafy green goodness of spinach. Eggs are a source of vitamins like B12 and riboflavin, while cheese adds calcium and fat, and spinach boosts the dish with iron, vitamin K, and folate. This balanced meal is rich in macronutrients – proteins and fats – and offers essential micronutrients, making it a popular breakfast or brunch option.
Health Benefits
- Eggs are high in high-quality protein, which supports muscle repair and maintenance, containing all nine essential amino acids.
- Spinach provides vitamin K, crucial for blood clotting and bone health, as well as iron for oxygen transportation in the blood.
- Cheese contributes calcium, vital for strong bones and teeth, as well as a source of conjugated linoleic acid (CLA), which may aid in fat metabolism.
Dietary Considerations
Selection and Storage
Store leftovers in an airtight container in the refrigerator and consume within 2 days. Reheat gently to avoid overcooking the eggs.
Common Questions About Scrambled eggs with cheese and spinach Nutrition
Are scrambled eggs with cheese and spinach high in protein?
Yes, scrambled eggs with cheese and spinach are a good source of protein. Two large eggs provide about 12 grams of protein, while cheese can add an additional 5-7 grams per ounce, depending on the type. Spinach contributes minimal protein but provides essential vitamins and minerals.
Can I eat scrambled eggs with cheese and spinach on a keto diet?
Yes, scrambled eggs with cheese and spinach are keto-friendly. Eggs and cheese are low in carbs and high in fat, and spinach is a low-carb vegetable. This dish typically contains only 2-4 grams of net carbs per serving, making it a great choice for a ketogenic diet.
What are the health benefits of scrambled eggs with cheese and spinach?
This dish is packed with nutrients. Eggs provide high-quality protein, choline (important for brain health), and vitamin D. Cheese adds calcium and healthy fats, while spinach contributes vitamins A, C, K, and iron. However, those monitoring sodium intake may need to choose a low-sodium cheese option as some can be high in salt.
What is a healthy portion size for scrambled eggs with cheese and spinach?
A healthy portion is typically made with two large eggs, one ounce of cheese, and a handful of spinach (about one cup raw, which cooks down significantly). This portion provides around 250-300 calories, depending on the type of cheese and cooking fat used.
How do scrambled eggs with cheese and spinach compare to scrambled eggs with just cheese?
Adding spinach increases the nutritional value by boosting the dish's fiber, vitamins, and minerals, while keeping it low in calories. Scrambled eggs with only cheese will have more calories and fat per serving but less volume and fewer micronutrients than when spinach is included.
