Potato & Spinach Omelet Recipe
Potato & Spinach Omelet has a high-calorie, average-carb, high-fat and high-protein content. It is a good source of Vitamin A, Vitamin C, Riboflavin and Folate.
The food contains 19.9g of carbs. The carbohydrate profile of the the food reveals it is average 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 15.3 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.
It has an average density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Based on the composite nutritive standing Potato & Spinach Omelet has been given a composite ranking of 44, and in moderation.
Calorie Breakdown
| Calories from Protein | 17% | |
| Calories from Fat | 61% | |
| Calories from Carbs | 22% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin A
- Very high in Vitamin C
- Very high in Riboflavin
- High in Folate
Why this is bad for you
- Very high in Cholesterol
- High in Saturated Fat
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 3310 IU | 66.2% | ||
| Vitamin C | 29 mg | 48.4% | ||
| Vitamin D | 52 IU | 13% | ||
| Vitamin E | 1.1 mg | 3.5% | ||
| Thiamin | 0.14 mg | 9.5% | ||
| Riboflavin | 0.54 mg | 31.7% | ||
| Niacin | 1.2 mg | 6.1% | ||
| Vitamin B6 | 0.33 mg | 16.7% | ||
| Folate | 118.4 mcg | 29.6% | ||
| Vitamin B12 | 1 mcg | 16.7% | ||
| Pantothenic Acid | 1.5 mg | 15.3% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 91 mg | 9.1% | ||
| Iron | 3.1 mg | 17.3% | ||
| Magnesium | 32 mg | 8% | ||
| Phosphorus | 239 mg | 23.9% | ||
| Potassium | 607.5 mg | 17.4% | ||
| Sodium | 153.7 mg | 6.4% | ||
| Zinc | 1.5 mg | 9.8% | ||
| Copper | 0.15 mg | 7.4% | ||
| Manganese | 0.17 mg | 8.3% | ||
| Selenium | 31.5 mcg | 45% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 19.9 g | 6.6% | ||
| Dietary Fiber | 2.6 g | 10.4% | ||
| Sugars | 2.3 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 15.3 g | 30.6% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 24.2 g | 37.2% | ||
| Saturated Fat | 5.1 g | 25.5% | ||
| Monounsaturated Fat | 13.8 g | |||
| Polyunsaturated Fat | 3.4 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 355 Calories from Fat 0
% Daily Value *
Total Fat 24.2 g 37.2%
Saturated Fat 5.1 g 25.5%
Trans Fat
Cholesterol 425 mg 141.7%
Sodium 153.7 mg 6.4%
Total Carbohydrates 19.9 g 6.6%
Dietary Fiber 2.6 g10.4%
Sugars 2.3 g
Protein 15.3 g 30.6%
Vitamin A 66.2% Vitamin C 48.4%
Calcium 9.1% Iron 17.3%
*Based on a 2000 Calorie diet
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