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Spinach , Cheese & Mushroom Omelet - Recipe and Nutrition Facts
79

Spinach, Cheese & Mushroom Omelet Recipe

Spinach, Cheese & Mushroom Omelet has a average-calorie, low-carb, average-fat and very high-protein content. It is a good source of Calcium, Iron, Vitamin A, Thiamin, Riboflavin and Pantothenic Acid.

The food contains 6.4g 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 35.4 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. It's low 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 gives a good yield of Iron at 6.1 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a high density of Sodium, it is unsuitable 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. It is also very high in Selenium, an important antioxidant especially in combination with Vitamin E. Given that this is also average in Vitamin E, it is qualifies as good food source.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 79, for Spinach, Cheese & Mushroom Omelet, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein54%
 Calories from Fat36%
 Calories from Carbs10%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin A
  • Very high in Riboflavin
  • High in Thiamin
  • Low in Cholesterol
  • High in Calcium

Why this is bad for you

  • High in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A2410 IU48.2%
Vitamin C6.8 mg11.4%
Vitamin D53.2 IU13.3%
Vitamin E1.6 mg5.3%
Thiamin0.36 mg23.9%
Riboflavin1.1 mg63.3%
Niacin3.1 mg15.5%
Vitamin B60.16 mg7.8%
Folate78 mcg19.5%
Vitamin B120.78 mcg13%
Pantothenic Acid7.9 mg78.6%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium215 mg21.5%
Iron6.1 mg33.9%
Magnesium41.6 mg10.4%
Phosphorus375 mg37.5%
Potassium1 mg0%
Sodium719.4 mg30%
Zinc3.7 mg24.9%
Copper0.31 mg15.5%
Manganese0.23 mg11.7%
Selenium69.3 mcg99%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate6.4 g2.1%
Dietary Fiber1.2 g4.8%
Sugars4 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein35.4 g70.8%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat10.6 g16.3%
Saturated Fat2.7 g13.5%
Monounsaturated Fat2.3 g
Polyunsaturated Fat4.2 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 269 Calories from Fat 0

% Daily Value *

Total Fat 10.6 g 16.3%

Saturated Fat 2.7 g 13.5%

Trans Fat

Cholesterol 12.5 mg 4.2%

Sodium 719.4 mg 30%

Total Carbohydrates 6.4 g 2.1%

Dietary Fiber 1.2 g4.8%

Sugars 4 g

Protein 35.4 g 70.8%

Vitamin A 48.2% Vitamin C 11.4%

Calcium 21.5% Iron 33.9%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=347685 Embed Table:

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