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Omelette with Spinach and Egg Calories
High-protein, iron-rich omelette with low carbs
CALORIES
GI
POTASSIUM
FIBER
Omelette with Spinach and Egg Nutrition Facts
Selected: 100 g
120
KCAL / 100G
Carbs
2.5g
· 8%
Protein
9.5g
· 31%
Fat
8.2g
· 61%
Fiber
1.3g
Omelette with Spinach and Egg Vitamins & Minerals
Vitamins
Vitamin K
180µg · 150% DV
Biotin
18µg · 60% DV
B12
0.7µg · 29% DV
B2
0.28mg · 22% DV
Minerals
Selenium
16µg · 29% DV
Phosphorus
170mg · 24% DV
Iodine
18µg · 12% DV
Iron
2mg · 11% DV
Omelette with Spinach and Egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Omelette with Spinach 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 Omelette with Spinach and Egg Contain Allergens?
Contains these allergens:
Which Diets Is Omelette with Spinach 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
Omelette with Spinach and Egg Fat Profile
SATURATED
2.5g
MONOUNSATURATED
3.2g
POLYUNSATURATED
1.3g
Omega 6:3 ratio 8.5:1
Above the ideal 4:1 (8.5:1).
Foods Similar to Omelette with Spinach and Egg
Omelette with Spinach and Egg — Frequently Asked Questions
Can spinach omelette with egg be eaten for meals other than breakfast?
Yes, it also works well for lunch or dinner as a quick protein-based meal. Pairing it with yogurt, salad, or whole grains can make it more balanced and filling.
How do I stop spinach from making the omelette watery?
Cook the spinach briefly first so excess moisture evaporates before adding the eggs. Adding salt too early can draw out more water, so it is better to season near the end.
Is it better to use raw or cooked spinach in an omelette?
Both can work, but lightly cooking the spinach first usually gives a better texture and more even cooking. Raw spinach can release water and leave the center too wet.
Is spinach and egg omelette better before or after a workout?
It can fit either time depending on portion size and what you eat with it. Before training, a lighter serving is often easier, while after training it pairs well with a carbohydrate source.
What should I eat with a spinach omelette to stay full longer?
Adding vegetables, salad, or a whole-grain side can improve fullness and make the meal feel more complete. This combination adds volume and can support steadier energy.
How long does a spinach and egg omelette keep in the fridge?
It should be cooled promptly and stored in a sealed container in the refrigerator. For best quality and food safety, it is usually best eaten within 1 to 2 days.
Can a spinach omelette be frozen?
Yes, but the texture may soften after thawing and the spinach can release extra moisture. Freezing individual portions in airtight packaging works best.
Does eating spinach with eggs block iron absorption completely?
No, that is an oversimplification. Spinach contains compounds that can reduce mineral absorption somewhat, but the meal is still nutritious, and adding a vitamin C source may help.
Who should be careful with spinach and egg omelette?
People with an egg allergy should avoid it. Those who have been medically advised to limit spinach, such as some people with a history of certain kidney stones, should ask their clinician about frequency.
How is a spinach omelette different from a plain omelette?
Adding spinach gives the dish more volume, vegetable content, and some fibre. That can make it feel more balanced and often more satisfying than a plain omelette.
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Nutrition data compiled from USDA FoodData Central and scientific sources.