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Omelette with egg, spinach and mushroom Calories
High in protein, iron and fiber. Low-carb, veggie omelette.
CALORIES
GI
POTASSIUM
FIBER
Omelette with egg, spinach and mushroom Nutrition Facts
Selected: 100 g
110
KCAL / 100G
Carbs
3.2g
· 11%
Protein
8.7g
· 31%
Fat
7.2g
· 58%
Fiber
1.3g
Omelette with egg, spinach and mushroom Vitamins & Minerals
Vitamins
Vitamin K
120µg · 100% DV
Biotin
12µg · 40% DV
B12
0.7µg · 29% DV
Vitamin A
210µg · 23% DV
Minerals
Selenium
13µg · 24% DV
Phosphorus
145mg · 21% DV
Iodine
18µg · 12% DV
Iron
2mg · 11% DV
Omelette with egg, spinach and mushroom Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Omelette with egg, spinach and mushroom 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 with egg, spinach and mushroom Contain Allergens?
Contains these allergens:
Which Diets Is Omelette with egg, spinach and mushroom 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 with egg, spinach and mushroom Fat Profile
SATURATED
2.1g
MONOUNSATURATED
2.8g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 7.8:1
Above the ideal 4:1 (7.8:1).
Foods Similar to Omelette with egg, spinach and mushroom
Omelette with egg, spinach and mushroom — Frequently Asked Questions
Can an omelette with egg, spinach and mushroom be eaten outside breakfast?
Yes, it works well at any meal. Its protein content makes it a practical option when you want something light but filling.
Is it better before or after a workout?
It can fit either time, depending on portion size and what you pair it with. Before training, a lighter serving may sit better; after training, adding bread, potatoes, or yogurt can make it more substantial.
How do I stop this omelette from turning watery?
Spinach and mushrooms release a lot of moisture, so cooking them first in a separate pan helps. Letting excess water evaporate before adding the eggs keeps the omelette firmer.
Should I add the spinach and mushrooms raw or cook them first?
You can add them raw, but a brief pre-cook usually gives a better texture. It reduces excess moisture and helps the mushrooms develop more flavor.
What should I serve with it to make a more balanced meal?
Whole-grain toast, avocado, a tomato-cucumber salad, or yogurt are all easy pairings. They add volume and can make the meal feel more complete.
How long does it keep in the fridge?
Once cooked, cooled promptly, and stored in a sealed container, it is generally best eaten within 1–2 days. Reheat thoroughly before serving.
Can I freeze it?
Yes, but the texture may soften after thawing because of the spinach and mushrooms. Freezing individual portions usually gives the best result.
Is high heat a good way to cook this omelette?
Very high heat can make the eggs tough and the mushrooms rubbery. Medium to low heat usually gives a softer texture and more even cooking.
Is this omelette a good choice for someone concerned about iron intake?
Spinach contains iron, but the iron from plant foods is not absorbed as efficiently as iron from animal foods. Serving it with vitamin C-rich foods like peppers or a squeeze of lemon can help absorption.
Who should be careful with this omelette?
Anyone with an egg allergy should avoid it. People at higher risk from foodborne illness should also make sure the eggs are fully cooked and not left at room temperature for long.
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Nutrition data compiled from USDA FoodData Central and scientific sources.