Omelette, Spinach and 2 egg Recipe
Omelette, Spinach and 2 egg has a average-calorie, low-carb, high-fat and high-protein content. It is a good source of Calcium, Vitamin A, Vitamin B12, Vitamin C, Riboflavin and Folate.
The food contains 5.5g 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 18 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
However, the high fat content makes it unsuitable if you're on a low-fat diet plan. It's average MUFA and low 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.
It has a high density of Sodium, thus making it unsuitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
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 39, for Omelette, Spinach and 2 egg, and we advise that this food in moderation.
Calorie Breakdown
| Calories from Protein | 25% | |
| Calories from Fat | 67% | |
| Calories from Carbs | 8% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin A
- High in Vitamin C
- Very high in Riboflavin
- High in Calcium
- High in Vitamin B12
Why this is bad for you
- Very high in Cholesterol
- Very high in Saturated Fat
- High in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 6350 IU | 127% | ||
| Vitamin C | 17.1 mg | 28.5% | ||
| Vitamin D | 42.4 IU | 10.6% | ||
| Vitamin E | 2.7 mg | 9.1% | ||
| Thiamin | 0.14 mg | 9.3% | ||
| Riboflavin | 0.81 mg | 47.4% | ||
| Niacin | 0.7 mg | 3.5% | ||
| Vitamin B6 | 0.34 mg | 17% | ||
| Folate | 159.2 mcg | 39.8% | ||
| Vitamin B12 | 1.3 mcg | 20.9% | ||
| Pantothenic Acid | 1.4 mg | 14.4% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 238 mg | 23.8% | ||
| Iron | 3.2 mg | 17.9% | ||
| Magnesium | 65.2 mg | 16.3% | ||
| Phosphorus | 301 mg | 30.1% | ||
| Potassium | 514.8 mg | 14.7% | ||
| Sodium | 598.3 mg | 24.9% | ||
| Zinc | 2.1 mg | 13.9% | ||
| Copper | 0.1 mg | 5% | ||
| Manganese | 0.57 mg | 28.6% | ||
| Selenium | 30.9 mcg | 44.1% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 5.5 g | 1.8% | ||
| Dietary Fiber | 1.3 g | 5.2% | ||
| Sugars | 2.5 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 18 g | 36% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 21 g | 32.3% | ||
| Saturated Fat | 7.5 g | 37.5% | ||
| Monounsaturated Fat | 8.4 g | |||
| Polyunsaturated Fat | 2.8 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 223 Calories from Fat 0
% Daily Value *
Total Fat 21 g 32.3%
Saturated Fat 7.5 g 37.5%
Trans Fat
Cholesterol 446.1 mg 148.7%
Sodium 598.3 mg 24.9%
Total Carbohydrates 5.5 g 1.8%
Dietary Fiber 1.3 g5.2%
Sugars 2.5 g
Protein 18 g 36%
Vitamin A 127% Vitamin C 28.5%
Calcium 23.8% Iron 17.9%
*Based on a 2000 Calorie diet
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