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Baked Spinach, Carrot, Potato and Egg Calories
Source of protein, vitamin A and folate
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Baked Spinach, Carrot, Potato and Egg (250 g) has 215 calories. That works out to 86 calories per 100 g. It contains 26 g of carbs, 13 g of protein, 7.3 g of fat and 5.3 g of fiber. Its 475 µg of Vitamin K covers 396% of the Daily Value. Its glycemic index is 55 (low), so it raises blood sugar slowly.
Baked Spinach, Carrot, Potato and Egg Nutrition Facts
Selected: 1 serving (medium) · 250 g
215
KCAL / 250G
Carbs
26g
· 9% DV
Protein
13g
· 26% DV
Fat
7.3g
· 9% DV
Fiber
5.3g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 23% · Fat 30%
Baked Spinach, Carrot, Potato and Egg nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 215 kcal | |
| Total fat | 7.3 g | 9% |
| Saturated fat | 2.15 g | 11% |
| Trans fat | 0.03 g | |
| Sodium | 178 mg | 8% |
| Total carbohydrate | 26 g | 9% |
| Fiber | 5.3 g | 19% |
| Protein | 13 g | 26% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Baked Spinach, Carrot, Potato and Egg?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 215 kcal |
| 1 piece (small) | 90 g | 77 kcal |
| 100 g | 100 g | 86 kcal |
| 1 piece (medium) | 150 g | 129 kcal |
| 1 cup (diced) | 170 g | 146 kcal |
| 1 serving (medium) | 200 g | 172 kcal |
| 1 cup (whole) | 240 g | 206 kcal |
| 1 serving (large) | 250 g | 215 kcal |
| 1 serving (extra large) | 350 g | 301 kcal |
| 1 pack (large) | 450 g | 387 kcal |
Calculated from 86 calories per 100 g.
Frequently Asked Questions About Baked Spinach, Carrot, Potato and Egg
How do you make baked spinach, carrot, potato and egg?
Parboil or pan-cook the diced potato and carrot until nearly tender, then combine them with wilted spinach in a baking dish. Add the eggs and bake until they are set and the vegetables are fully tender.
Should you cook the spinach before baking baked spinach, carrot, potato and egg?
Yes, briefly wilt the spinach first, especially if it is fresh and leafy. Spinach releases a lot of moisture as it cooks, so draining it before it goes into the dish helps keep the finished bake from turning watery.
Do the potatoes need to be cooked before making baked spinach, carrot, potato and egg?
Yes, cook the potatoes until nearly tender before adding them to the dish. They take longer to soften than the eggs, so using them raw can leave you with overcooked eggs before the potatoes are ready.
Can you use frozen spinach in baked spinach, carrot, potato and egg?
Yes. Thaw frozen spinach completely and squeeze or drain away as much water as possible before combining it with the other vegetables. Excess liquid can make the bake loose and prevent the eggs from setting evenly.
How do you stop baked spinach, carrot, potato and egg from getting watery?
Wilt and drain the spinach, and drain the cooked potatoes and carrots well before baking. Avoid adding liquid left in the pan with the spinach; the vegetables release additional moisture as they heat in the oven.
Can you add cheese to baked spinach, carrot, potato and egg?
Yes, crumbled feta adds a salty, tangy note, while grated cheddar melts into a richer topping. Mix a little feta into the vegetables or scatter grated cheese over the dish near the end of baking.
Can baked spinach, carrot, potato and egg be made ahead?
Yes, prepare and cook the vegetables ahead, then refrigerate them in a covered container. Add the eggs just before baking so they cook with a fresh texture rather than sitting mixed with the vegetables.
What can you serve with baked spinach, carrot, potato and egg?
Serve baked spinach, carrot, potato and egg with a crisp green salad or plain yogurt for a simple meal. Crusty bread also works well for soaking up the egg, especially when the dish is served warm.
How long do leftovers of baked spinach, carrot, potato and egg keep?
Refrigerate leftovers in a covered container once they have cooled, and eat them within a few days. Reheat only the portion you plan to eat, making sure the center is hot before serving.
How can you tell when baked spinach, carrot, potato and egg is done?
The eggs should be set rather than liquid, and a fork should pass easily through the potato and carrot. If the vegetables are still firm while the eggs are done, cover the dish and continue baking until tender.
Baked Spinach, Carrot, Potato and Egg Vitamins & Minerals
Vitamins
Vitamin K
475µg · 396% DV
Vitamin A
800µg · 89% DV
Folate
195µg · 49% DV
B12
1.05µg · 44% DV
Minerals
Selenium
25µg · 45% DV
Manganese
1mg · 43% DV
Phosphorus
263mg · 38% DV
Copper
0.3mg · 33% DV
Potassium ⭐
975mg · 29% DV
Sodium
178mg · 8% DV
Baked Spinach, Carrot, Potato and Egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Spinach, Carrot, Potato and Egg
To burn the 215 calories in 1 serving (medium) (250 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Baked Spinach, Carrot, Potato and Egg?
Baked spinach, carrot, potato and egg is a home-style oven dish made by baking leafy greens and root vegetables with egg. Spinach brings a mild, earthy flavour, while carrot adds gentle sweetness and potato makes the mixture more substantial. The vegetables turn tender in the oven, with the top lightly set and browned.
Serve it warm as a simple lunch or supper, perhaps with a crisp salad or plain yoghurt; leftovers can be reheated for another meal. It offers protein alongside vegetables and their fibre, with 86 calories per 100 g. For a lighter version, use only a little oil and let the vegetables provide most of the dish’s flavour and substance.
How Nutritious Is Baked Spinach, Carrot, Potato and Egg?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Baked Spinach, Carrot, Potato and Egg Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Baked Spinach, Carrot, Potato and Egg Contain Allergens?
Contains these allergens:
Which Diets Is Baked Spinach, Carrot, Potato and Egg Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked Spinach, Carrot, Potato and Egg Fat Profile
SATURATED
2.15g
MONOUNSATURATED
2.7g
POLYUNSATURATED
1.42g
Omega 6:3 ratio 9.2:1
Above the ideal 4:1 (9.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.