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Baby Kale/Scallion/Garlic Omelette - Recipe and Nutrition Facts
62

Baby Kale/Scallion/Garlic Omelette Recipe

Baby Kale/Scallion/Garlic Omelette has a average-calorie, low-carb, high-fat and high-protein content. It is a good source of Vitamin A, Vitamin C, Riboflavin and Folate.

The food contains 10.5g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 15.6 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. It's high MUFA and average PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.

Ideally consumed as a Breakfast.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 62, for Baby Kale/Scallion/Garlic Omelette, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein19%
 Calories from Fat68%
 Calories from Carbs13%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin A
  • Very high in Vitamin C
  • High in Riboflavin
  • High in Folate

Why this is bad for you

  • Very high in Cholesterol
  • High in Saturated Fat

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A18605 IU372.1%
Vitamin C59.9 mg99.8%
Vitamin D80 IU20%
Vitamin E1.1 mg3.8%
Thiamin0.09 mg6.1%
Riboflavin0.46 mg26.9%
Niacin0.82 mg4.1%
Vitamin B60.4 mg19.8%
Folate84 mcg21%
Vitamin B120.96 mcg16%
Pantothenic Acid0.1 mg1%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium161 mg16.1%
Iron3.1 mg17.3%
Magnesium30 mg7.5%
Phosphorus252 mg25.2%
Potassium531.2 mg15.2%
Sodium175.2 mg7.3%
Zinc1.7 mg11.1%
Copper0.24 mg11.9%
Manganese0.64 mg32%
Selenium1.8 mcg2.5%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate10.5 g3.5%
Dietary Fiber3.4 g13.6%
Sugars2.4 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein15.6 g31.2%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat24.6 g37.8%
Saturated Fat5.1 g25.5%
Monounsaturated Fat14 g
Polyunsaturated Fat4.3 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 311 Calories from Fat 0

% Daily Value *

Total Fat 24.6 g 37.8%

Saturated Fat 5.1 g 25.5%

Trans Fat

Cholesterol 370 mg 123.3%

Sodium 175.2 mg 7.3%

Total Carbohydrates 10.5 g 3.5%

Dietary Fiber 3.4 g13.6%

Sugars 2.4 g

Protein 15.6 g 31.2%

Vitamin A 372.1% Vitamin C 99.8%

Calcium 16.1% Iron 17.3%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=2225515 Embed Table:

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