Recipes · French · Breakfast
Spinach Omelette
One serving has 244 kcal and 22 g protein, and at least a fifth of a woman's daily need of vitamin K (539%), choline (108%), selenium (84%), riboflavin (80%), vitamin A (75%) and cobalamin (56%). Ready in 15 minutes.
- Preparation: 5 min
- Cooking: 10 min
- Makes: 1 serving (252 g)
- Difficulty: Easy
- Diets: Lacto-Ovo Vegetarian, Low carb, Gluten-free, High protein, Halal, Kosher
- Contains: egg
Ingredients
- 150 g Egg, whole, raw, fresh
- 100 g Spinach, raw
- 1 g Salt, table
- 1 g Spices, pepper, black
Method
- Whisk the eggs in a bowl and season with salt and pepper
- Heat a non-stick skillet and add spinach, cooking until wilted
- Pour the eggs over the spinach and cook until set.
- Fold the omelette and serve
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 244 kcal | 12% |
| Carbohydrates | 4.1 g | |
| Water | 207 mL | |
| Fiber | 1.9 g | 6% |
| Protein | 21.8 g | 45% |
| Tryptophan | 0.25 g | |
| Threonine | 0.84 g | |
| Isoleucine | 1 g | |
| Leucine | 1.6 g | |
| Lysine | 1.4 g | |
| Methionine | 0.57 g | |
| Cystine | 0.41 g | |
| Phenylalanine | 1 g | |
| Tyrosine | 0.75 g | |
| Valine | 1.3 g | |
| Histidine | 0.47 g | |
| Fat | 14.9 g | |
| Monounsaturated | 5.5 g | |
| Polyunsaturated | 3 g | |
| Docosahexaenoic Acid (DHA) | 0.09 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.4 g | |
| Saturated | 4.8 g | |
| Trans-Fats | 0.06 g | |
| Cholesterol | 558 mg | |
| Calcium | 157 mg | 16% |
| Copper | 0.2 mg | 22% |
| Iron | 4 mg | 22% |
| Magnesium | 113 mg | 36% |
| Manganese | 0.17 mg | 9% |
| Phosphorus | 338 mg | 48% |
| Potassium | 802 mg | 17% |
| Selenium | 46.1 µg | 84% |
| Sodium | 712 mg | |
| Zinc | 2.4 mg | 30% |
| Thiamin (vitamin B1) | 0.14 mg | 13% |
| Riboflavin (vitamin B2) | 0.88 mg | 80% |
| Niacin (vitamin B3) | 0.67 mg | 5% |
| Pantothenic acid (vitamin B5) | 2.3 mg | 46% |
| Pyridoxine (vitamin B6) | 0.45 mg | 35% |
| Folate (vitamin B9) | 187 µg | 47% |
| Cobalamin (vitamin B12) | 1.3 µg | 56% |
| Choline | 460 mg | 108% |
| Vitamin A | 523 µg | 75% |
| Vitamin C | 26.5 mg | 35% |
| Vitamin D (D2 + D3) | 123 IU | 21% |
| Vitamin E | 3.6 mg | 24% |
| Vitamin K | 485 µg | 539% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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