1 serving (150 grams) contains 200 calories, 12.0 grams of protein, 14.0 grams of fat, and 5.0 grams of carbohydrates.
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Nutrition Information
Calories |
317.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.2 g | 28% | |
| Saturated Fat | 6.3 g | 31% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 444.4 mg | 148% | |
| Sodium | 476.2 mg | 20% | |
| Total Carbohydrates | 7.9 g | 2% | |
| Dietary Fiber | 1.6 g | 5% | |
| Sugars | 3.2 g | ||
| protein | 19.0 g | 38% | |
| Vitamin D | 127.0 mcg | 635% | |
| Calcium | 158.7 mg | 12% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 476.2 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 onions
Scrambled eggs with spinach and onions is a simple and wholesome dish commonly associated with Western cuisine. It combines protein-rich eggs with nutrient-packed spinach and onions for a balanced meal. Eggs provide high-quality protein, essential amino acids, and vitamins such as B12 and D2, while spinach delivers vitamins A, C, and K, folate, and iron. Onions add flavor and are rich in antioxidants like quercetin and compounds that support cardiovascular health. This dish is versatile and can be prepared quickly, making it a great option for breakfast or brunch while offering key nutrients for energy, immune support, and overall well-being.
Health Benefits
- Supports muscle health due to high-quality protein in eggs.
- Promotes bone health with vitamin K from spinach, which assists calcium regulation.
- Boosts immunity and skin health with vitamin A from spinach and vitamin C.
- Aids heart health through quercetin antioxidants found in onions.
- Improves energy metabolism with vitamin B12 from eggs.
Dietary Considerations
Selection and Storage
Store fresh spinach and onions in the refrigerator for up to one week. For cooked leftovers, store in an airtight container in the fridge and consume within 2 days.
Common Questions About Scrambled eggs with spinach and onions Nutrition
How much protein and how many calories are in scrambled eggs with spinach and onions?
A serving of scrambled eggs with spinach and onions prepared with two large eggs contains approximately 12 grams of protein and 150-180 calories, depending on the cooking method and ingredients like oil or butter used. Spinach adds essential nutrients like vitamin A and vitamin K, while onions provide antioxidants like quercetin.
Can I eat scrambled eggs with spinach and onions on a keto diet?
Yes, scrambled eggs with spinach and onions are keto-friendly, as they are low in carbohydrates. Eggs contain virtually no carbs, and spinach and onions add minimal carbs (roughly 1-4 grams depending on portion), making this dish suitable for a keto meal plan.
What are the health benefits of scrambled eggs with spinach and onions?
Scrambled eggs with spinach and onions are packed with nutrients. Eggs are a great source of protein, choline, and healthy fats, while spinach is rich in iron, calcium, and vitamins A and C. Onions offer antioxidants that support heart health and immunity. Together, they provide a balanced and nutrient-dense meal.
What is the recommended portion size for scrambled eggs with spinach and onions?
A standard portion size is about two large eggs cooked with 1 cup of fresh spinach and 1/4 cup of diced onions. This provides a balanced amount of protein, fiber, and vitamins while keeping the calorie count controlled at around 150-200 calories per serving.
How does scrambled eggs with spinach and onions compare to plain scrambled eggs in terms of nutrition?
Scrambled eggs with spinach and onions are nutrient-dense compared to plain scrambled eggs. While plain scrambled eggs offer protein and fat, the added spinach significantly boosts vitamins A, K, and C, along with dietary fiber. Onions contribute antioxidants and enhance flavor without drastically increasing calories or carbohydrates.
