1 serving (150 grams) contains 200 calories, 12.0 grams of protein, 12.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
315.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.9 g | 24% | |
| Saturated Fat | 6.3 g | 31% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 331.2 mg | 110% | |
| Sodium | 473.2 mg | 20% | |
| Total Carbohydrates | 15.8 g | 5% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 4.7 g | ||
| protein | 18.9 g | 37% | |
| Vitamin D | 63.1 mcg | 315% | |
| Calcium | 126.2 mg | 9% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 473.2 mg | 10% | |
* 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 corn
Scrambled eggs with spinach and corn is a simple, nutritious dish often found in Western and fusion cuisines. This combination pairs the protein-rich eggs with the fiber-packed vegetables, creating a meal with a balanced macronutrient profile that supports energy and health. Eggs serve as a complete protein source, containing all nine essential amino acids, while spinach provides iron, calcium, and vitamins A and K. The addition of corn enhances the meal with natural sweetness and carbohydrates for sustained energy. This dish is low in calories yet nutrient-dense, making it a versatile choice for breakfast, lunch, or a light dinner.
Health Benefits
- Supports muscle and tissue repair due to high-quality protein in eggs (6g protein per large egg).
- Promotes bone health through spinach's vitamin K (145 mcg per 100g) and calcium content.
- Boosts immune function with spinach delivering vitamin A and corn contributing vitamin C.
- Aids energy production with corn’s complex carbohydrates and B vitamins in eggs.
- Prevents iron-deficiency anemia as spinach provides 2.7 mg of iron per 100g.
Dietary Considerations
Selection and Storage
Store raw eggs in the refrigerator and use fresh spinach and corn to maintain nutrient quality. Consume cooked leftovers within 2 days if refrigerated.
Common Questions About Scrambled eggs with spinach and corn Nutrition
What is the nutritional content of scrambled eggs with spinach and corn?
A typical serving of scrambled eggs with spinach and corn (2 large eggs, 1/2 cup spinach, 1/4 cup corn) contains approximately 200-250 calories, 12-14 grams of protein, 10-12 grams of fat, and 10-15 grams of carbohydrates. It is also rich in vitamins A, C, and K from the spinach, along with lutein and zeaxanthin, which are beneficial for eye health.
Can I eat scrambled eggs with spinach and corn on a keto diet?
Scrambled eggs with spinach and corn may not be ideal for a strict keto diet due to the carbohydrate content in corn, which has about 6 grams of net carbs per 1/4 cup. However, you can adjust the recipe by omitting the corn and focusing on high-fat additions like cheese or avocado to make it more keto-friendly.
What are the health benefits of scrambled eggs with spinach and corn?
This dish offers various health benefits. Eggs are a great source of high-quality protein, healthy fats, and choline, which supports brain health. Spinach provides antioxidants, iron, and vitamin K for bone health, while corn adds dietary fiber to promote digestion and some essential B vitamins. However, be mindful of using minimal added fat to keep it heart-healthy.
What is a recommended portion size for scrambled eggs with spinach and corn?
A balanced portion size is typically made with 2 large eggs, 1/2 cup cooked spinach, and 1/4 cup corn. This combination provides a nutritious meal that's filling without being overly caloric, making it suitable for most diets. Adjust portion sizes based on your calorie needs or pair with a side salad for an added nutrient boost.
How do scrambled eggs with spinach and corn compare to plain scrambled eggs?
Adding spinach and corn to scrambled eggs increases the dish's overall nutrient density. Compared to plain scrambled eggs, this combination provides additional dietary fiber, vitamins A, C, and K from spinach, and natural sweetness and fiber from corn. However, it may also increase the calorie and carb content slightly, so it depends on your dietary goals.
