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Omelette (egg, asparagus, spinach, leek, olive oil, curd, nutritional yeast) Calories
Detailed nutrition analysis with calories, glycemic index, vitamins and minerals.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Omelette (egg, asparagus, spinach, leek, olive oil, curd, nutritional yeast) (150 g) has 206 calories. That works out to 137 calories per 100 g. It contains 4.8 g of carbs, 15.9 g of protein, 13.2 g of fat and 1.8 g of fiber. Its 165 µg of Vitamin K covers 138% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Omelette (egg, asparagus, spinach, leek, olive oil, curd, nutritional yeast) Nutrition Facts
Selected: 1 piece (medium) · 150 g
206
KCAL / 150G
Carbs
4.8g
· 2% DV
Protein
15.9g
· 32% DV
Fat
13.2g
· 17% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 32% · Fat 58%
Omelette (egg, asparagus, spinach, leek, olive oil, curd, nutritional yeast) nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 206 kcal | |
| Total fat | 13.2 g | 17% |
| Saturated fat | 3.3 g | 16% |
| Trans fat | 0 g | |
| Sodium | 285 mg | 12% |
| Total carbohydrate | 4.8 g | 2% |
| Fiber | 1.8 g | 6% |
| Protein | 15.9 g | 32% |
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 Medium Omelette (egg, asparagus, spinach, leek, olive oil, curd, nutritional yeast)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 206 kcal |
| 1 slice (medium) | 60 g | 82 kcal |
| ½ piece (half) | 75 g | 103 kcal |
| 100 g | 100 g | 137 kcal |
| 1 piece (small) | 100 g | 137 kcal |
| 1 serving (small) | 120 g | 164 kcal |
| 1 serving (large) | 180 g | 247 kcal |
| 1 piece (large) | 220 g | 301 kcal |
| 1 piece (extra large) | 300 g | 411 kcal |
Calculated from 137 calories per 100 g.
Frequently Asked Questions About Omelette (egg, asparagus, spinach, leek, olive oil, curd, nutritional yeast)
How do you make this vegetable omelette?
Cook the asparagus and leek in olive oil until tender, then add the spinach and let it wilt. Pour in beaten eggs, scatter over the curd cheese and nutritional yeast, and cook over medium-low heat until set.
Should you cook asparagus before adding it to an omelette?
Yes, cook the asparagus briefly before adding the eggs. It takes longer to soften than the egg mixture does to set, so pre-cooking helps the spears turn tender without overcooking the omelette.
How do you stop spinach and leek making an omelette watery?
Cook the spinach and leek before adding the eggs, and let their released moisture evaporate. If liquid remains in the pan, drain or cook it off first so the omelette sets instead of turning soggy.
Can you put curd cheese and nutritional yeast in an omelette?
Yes, curd cheese and nutritional yeast work well together in this omelette. Add the curd in small spoonfuls and mix the yeast into the beaten eggs; taste before adding salt, since the cheese may already be salty.
What does nutritional yeast add to an omelette?
Nutritional yeast adds a savoury, slightly cheese-like flavour to this omelette. It pairs especially well with the spinach and curd cheese; stir it into the eggs or sprinkle it over the top just before serving.
How do you keep this omelette from sticking to the pan?
Use a well-heated nonstick pan, coat its base with olive oil, and lower the heat after adding the eggs. Let the edges set before lifting them; moving the omelette too soon can make it tear or stick.
How long does this omelette take to cook?
This omelette usually cooks in a few minutes, depending on the pan and how much egg you use. It is ready when the bottom is set and the top is no longer runny; cover the pan briefly to help the top cook through.
Can you freeze an omelette with asparagus and spinach?
Yes, you can freeze this omelette, although the spinach may soften and release moisture when thawed. Cool it completely, wrap it tightly, and thaw it in the refrigerator before reheating until hot throughout.
What should you serve with an asparagus and spinach omelette?
Serve an asparagus and spinach omelette with toast, a crisp salad, or roasted tomatoes for a fuller meal. The mild curd cheese and savoury nutritional yeast pair well with fresh, lightly dressed vegetables.
Can you bake this vegetable omelette instead of frying it?
Yes, you can bake this vegetable omelette. Soften the leek, asparagus, and spinach first, transfer them to an oven-safe dish, pour over the beaten eggs, and bake until the centre is fully set.
Omelette (egg, asparagus, spinach, leek, olive oil, curd, nutritional yeast) Vitamins & Minerals
Vitamins
Vitamin K
165µg · 138% DV
Biotin
19.5µg · 65% DV
B12
1.05µg · 44% DV
B2
0.42mg · 32% DV
Minerals
Phosphorus
255mg · 36% DV
Selenium
17µg · 31% DV
Iodine
27µg · 18% DV
Iron
3.15mg · 18% DV
Sodium
285mg · 12% DV
Potassium ⭐
390mg · 11% DV
Omelette (egg, asparagus, spinach, leek, olive oil, curd, nutritional yeast) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Omelette (egg, asparagus, spinach, leek, olive oil, curd, nutritional yeast)
To burn the 206 calories in 1 piece (medium) (150 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 Omelette (egg, asparagus, spinach, leek, olive oil, curd, nutritional yeast)?
This vegetable omelette combines eggs with asparagus, spinach and leek, cooked in olive oil and finished with curd cheese and nutritional yeast. The cheese lends a soft, mild tang, while nutritional yeast adds a savoury, slightly cheesy note. It makes a simple Mediterranean-style dish that works for breakfast, brunch or a light meal.
Serve it warm with toast or a crisp salad; a little lemon on the greens makes a fresh contrast. Eggs provide protein, while the vegetables contribute some fibre: each 100 g contains 10.6 g of protein. For a lighter plate, use just enough olive oil to soften the vegetables, and pair the omelette with salad rather than a rich side.
How Nutritious Is Omelette (egg, asparagus, spinach, leek, olive oil, curd, nutritional yeast)?
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 Omelette (egg, asparagus, spinach, leek, olive oil, curd, nutritional yeast) 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 Omelette (egg, asparagus, spinach, leek, olive oil, curd, nutritional yeast) Contain Allergens?
Contains these allergens:
Which Diets Is Omelette (egg, asparagus, spinach, leek, olive oil, curd, nutritional yeast) 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
✓ Suitable
Low FODMAP
— Not suitable
Omelette (egg, asparagus, spinach, leek, olive oil, curd, nutritional yeast) Fat Profile
SATURATED
3.3g
MONOUNSATURATED
6.3g
POLYUNSATURATED
2.1g
Omega 6:3 ratio 6.1:1
Above the ideal 4:1 (6.1:1).
Compare Omelette (egg, asparagus, spinach, leek, olive oil, curd, nutritional yeast)
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Nutrition data compiled from USDA FoodData Central and scientific sources.