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 | 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 Scrambled eggs with spinach and cheese
Scrambled eggs with spinach and cheese is a simple yet nutrient-dense dish popular in Western cuisine but enjoyed worldwide. The dish combines eggs, which are a fantastic source of high-quality protein, with spinach, a leafy green packed with vitamins and minerals, and cheese, which adds calcium and flavor. A single serving can offer a balance of macronutrients—primarily protein and fat—with micronutrients like Vitamin A, Vitamin C, and iron from spinach, alongside calcium and Vitamin D from cheese. This dish is versatile, quick to prepare, and can be enjoyed as a breakfast, lunch, or light dinner.
Health Benefits
- Eggs provide about 6 grams of high-quality protein per serving, supporting muscle repair and growth.
- Spinach is rich in iron, which is essential for oxygen transport in the blood.
- Cheese is an excellent source of calcium, important for strong bones and teeth.
- Spinach contains Vitamin C and beta-carotene, antioxidants that support immune function.
- Eggs are a good source of choline, which is critical for brain health and nervous system function.
Dietary Considerations
Selection and Storage
Prepare fresh for best taste and texture. If storing leftovers, refrigerate in an airtight container for up to 24 hours and reheat thoroughly before consumption.
Common Questions About Scrambled eggs with spinach and cheese Nutrition
Are scrambled eggs with spinach and cheese high in protein?
Yes, scrambled eggs with spinach and cheese are high in protein. Depending on the recipe, a serving (2 eggs, a handful of spinach, and 1 oz of cheese) can provide around 15-20 grams of protein, primarily from the eggs and cheese. This makes it an excellent choice for muscle repair and growth.
Can I eat scrambled eggs with spinach and cheese on a keto diet?
Yes, scrambled eggs with spinach and cheese are keto-friendly, as they are low in carbohydrates and high in fat and protein. A single serving typically contains less than 5 grams of carbs, making it an ideal meal or snack option for those following a ketogenic diet.
What are the health benefits of scrambled eggs with spinach and cheese?
This dish is packed with nutrients, including protein, calcium, iron, and vitamins A, C, and K from the spinach. Eggs provide essential nutrients like choline and selenium, while cheese adds calcium and fat for satiety. However, individuals should moderate cheese intake if concerned about saturated fat or sodium.
What is the recommended portion size for scrambled eggs with spinach and cheese?
A standard portion size is 2 large eggs, 1/2 to 1 cup of fresh spinach, and about 1 ounce of cheese. This typically provides around 250-300 calories, which is suitable for most people as a breakfast or light meal. Adjust portion sizes to meet your specific caloric needs.
How do scrambled eggs with spinach and cheese compare to plain scrambled eggs?
Scrambled eggs with spinach and cheese are more nutrient-dense compared to plain scrambled eggs. The addition of spinach boosts the fiber, iron, and vitamin content, while cheese adds richness and calcium. However, the added cheese increases calories and fat, so it’s important to consider dietary goals.
