1 piece (medium) of Spinach Omelette (120 g) has 144 calories. That works out to 120 calories per 100 g. It contains 3 g of carbs, 11.4 g of protein, 9 g of fat and 1.3 g of fiber. Its 216 µg of Vitamin K covers 180% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

What is Spinach Omelette?

A spinach omelette is made by cooking beaten eggs with spinach, then folding the set mixture into a soft, golden parcel. It is a familiar home-cooked dish in many places rather than one tied to a single origin, and can be made with fresh or cooked spinach.

The eggs bring a tender, savoury texture, while spinach adds a mild, leafy flavour. Serve it warm for breakfast or a quick lunch; it also pairs easily with toast, salad or tomatoes. It is a protein-rich choice with relatively few carbohydrates. For a lighter version, use only a little cooking oil and let cooked spinach drain well before adding it, so the omelette stays tender rather than watery.

Spinach Omelette Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

2.5g

· 1% DV

Protein

9.5g

· 19% DV

Fat

7.5g

· 10% DV

Fiber

1.1g

· 4% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 9% · Protein 33% · Fat 58%

Spinach Omelette Vitamins & Minerals

Vitamins

Vitamin K

180µg · 150% DV

Biotin

14µg · 47% DV

Vitamin A

260µg · 29% DV

B12

0.7µg · 29% DV

Minerals

Selenium

13µg · 24% DV

Phosphorus

160mg · 23% DV

Iodine

18µg · 12% DV

Iron

2mg · 11% DV

How Nutritious Is Spinach Omelette?

Nutrient density

High

75/ 100

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

48/ 100

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.

Spinach Omelette Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Spinach Omelette

To burn the 120 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Spinach Omelette 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 Spinach Omelette Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Spinach Omelette 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

Spinach Omelette Fat Profile

SATURATED

2.1g

MONOUNSATURATED

2.8g

POLYUNSATURATED

1.3g

⚖️

Omega 6:3 ratio 12.2:1

Above the ideal 4:1 (12.2:1).

Compare Spinach Omelette

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Spinach Omelette vs Protein Powder260 kcal fewer per 100 g

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Foods Similar to Spinach Omelette

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

Menemen

95 kcal

🥘

Green Beans with Meat

85 kcal

🍆🥩

Ali Nazik

145 kcal

🧴

Collagen powder

370 kcal

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Vegan Protein Powder

370 kcal

Frequently Asked Questions About Spinach Omelette

How do you make a Spinach Omelette?

To make a Spinach Omelette, briefly cook chopped spinach in a pan, then pour in beaten eggs. Cook over medium-low heat until the eggs are set, fold the omelette, and serve it warm.

Should you cook spinach before adding it to a Spinach Omelette?

Yes, cook the spinach briefly before adding the eggs. This releases excess moisture and keeps the Spinach Omelette from turning watery. Let the leaves wilt, but there is no need to cook them until completely soft.

Can you make a Spinach Omelette with frozen spinach?

Yes, frozen spinach works in a Spinach Omelette. Thaw it first and squeeze out as much water as possible; otherwise, the excess moisture can make the eggs loose and soggy.

What cheese goes well in a Spinach Omelette?

Feta, cheddar, and goat cheese all pair well with a Spinach Omelette. Crumble or grate the cheese into the eggs or over the wilted spinach, and use less added salt if the cheese is already salty.

How do you stop a Spinach Omelette from getting watery?

Remove excess water from the spinach before adding the eggs. Drain washed leaves well, cook them until their released liquid evaporates, and thaw and squeeze frozen spinach thoroughly before using it.

Can you eat a Spinach Omelette cold?

Yes, you can eat a Spinach Omelette cold if it has been refrigerated promptly. Keep leftovers covered in the fridge and eat them within a few days; discard the omelette if it has been left at room temperature for too long.

What can you add to a Spinach Omelette besides cheese?

Mushrooms, diced tomatoes, spring onions, and herbs such as dill or parsley work well in a Spinach Omelette. Cook watery vegetables first so they do not release liquid into the eggs.

How do you keep a Spinach Omelette fluffy?

For a fluffy Spinach Omelette, beat the eggs until the whites and yolks are combined, then cook them gently over medium-low heat. Avoid overfilling the pan with spinach, which can weigh down the eggs.

Is a Spinach Omelette good for meal prep?

A Spinach Omelette can be prepared ahead, though it tastes best freshly cooked. Refrigerate it in a covered container soon after cooking, then reheat until steaming hot or serve it cold while it is still within its safe storage time.

Can you use baby spinach in a Spinach Omelette?

Yes, baby spinach is a convenient choice for a Spinach Omelette because its leaves are tender and need little chopping. Wash and dry them well, then wilt them briefly in the pan before adding the eggs.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 29, 2026