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Spinach egg base Calories
High-protein egg base with spinach
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Spinach egg base (120 g) has 154 calories. That works out to 128 calories per 100 g. It contains 2.5 g of carbs, 12.2 g of protein, 10.1 g of fat and 1 g of fiber. Its 144 µg of Vitamin K covers 120% of the Daily Value. Its glycemic index is 2 (low), so it raises blood sugar slowly.
Spinach egg base Nutrition Facts
Selected: 1 piece (medium) · 120 g
154
KCAL / 120G
Carbs
2.5g
· 1% DV
Protein
12.2g
· 24% DV
Fat
10.1g
· 13% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 33% · Fat 60%
Spinach egg base nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 154 kcal | |
| Total fat | 10.1 g | 13% |
| Saturated fat | 3 g | 15% |
| Trans fat | 0.04 g | |
| Sodium | 170 mg | 7% |
| Total carbohydrate | 2.5 g | 1% |
| Fiber | 1 g | 4% |
| Protein | 12.2 g | 24% |
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 Spinach egg base?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 154 kcal |
| 0.25 piece (quarter) | 30 g | 38 kcal |
| 1 slice (thin) | 60 g | 77 kcal |
| ½ piece (half) | 60 g | 77 kcal |
| 1 piece (small) | 80 g | 102 kcal |
| 1 slice (thick) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| 1 serving (medium) | 150 g | 192 kcal |
| 1 piece (large) | 180 g | 230 kcal |
| 1 serving (large) | 220 g | 282 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Spinach egg base
Can you use a spinach egg base as a low-carb pizza crust?
Yes, a spinach egg base can work as a low-carb pizza crust. Bake it until firm before adding sauce and toppings, then return it to the oven to heat through. A light layer of sauce helps keep the base from getting soggy.
How do you stop a spinach egg base from getting watery?
Squeeze excess water from the spinach before mixing it into a spinach egg base. Wet spinach releases moisture as it cooks, making the base soft and difficult to lift; also let the eggs set fully before removing or flipping it.
Can you use a spinach egg base as a wrap?
Yes, a thin spinach egg base can be used as a wrap if it stays flexible after cooking. Let it cool slightly before filling, and avoid overfilling it; a thick or overcooked base is more likely to crack when folded.
What toppings go well on a spinach egg base?
Cheese, mushrooms, tomatoes, and cooked peppers pair well with a spinach egg base. Cook or drain watery toppings first, then add them after the base has set so they do not release moisture into the egg and spinach.
Can you make a spinach egg base with frozen spinach?
Yes, frozen spinach works in a spinach egg base. Thaw it completely and squeeze out as much liquid as possible before mixing it with the eggs; skipping this step often leaves the cooked base damp and fragile.
How do you season a spinach egg base?
Salt, black pepper, garlic, and herbs such as dill or oregano season a spinach egg base well. Add seasonings to the egg mixture before cooking, and use salty cheese sparingly if you are adding it as well.
Can you cook a spinach egg base in an air fryer?
Yes, you can cook a spinach egg base in an air fryer in a suitable heat-safe dish or on parchment designed for the appliance. Spread the mixture evenly and check that the center is set before lifting it out.
Can you make a spinach egg base ahead and reheat it?
Yes, a spinach egg base can be made ahead and reheated. Cool it before storing it in a sealed container in the refrigerator, then warm it in a pan or oven; reheating uncovered helps avoid trapping steam and softening the base.
Does a spinach egg base freeze well?
A spinach egg base can be frozen, though it may be softer after thawing. Cool it completely, separate portions so they do not stick together, and reheat in a pan to help drive off excess moisture.
How can you tell when a spinach egg base is cooked?
A spinach egg base is ready when the center is set and no longer looks wet or runny. The edges should release from the pan or parchment without tearing; if the middle still moves like liquid, keep cooking it gently.
Spinach egg base Vitamins & Minerals
Vitamins
Vitamin K
144µg · 120% DV
Biotin
12µg · 40% DV
B12
0.74µg · 31% DV
B2
0.38mg · 29% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
186mg · 27% DV
Iodine
26µg · 17% DV
Manganese
0.38mg · 17% DV
Potassium ⭐
288mg · 8% DV
Sodium
170mg · 7% DV
Spinach egg base Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spinach egg base
To burn the 154 calories in 1 piece (medium) (120 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 Spinach egg base?
Spinach egg base is made by combining eggs with chopped spinach and cooking the mixture into a flat, sliceable layer, in a pan or oven. It has the savoury flavour of an omelette, with a firmer shape that can also hold other toppings.
Serve it warm for breakfast or brunch, perhaps with toast, tomatoes or a salad; it also works as a base for vegetables or cheese. It offers protein alongside some greens, with 10.2 g of protein per 100 g. For a lighter result, use a non-stick pan with just a little oil, and add fresh herbs or a spoonful of yogurt at the table.
How Nutritious Is Spinach egg base?
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 Spinach egg base 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 egg base Contain Allergens?
Contains these allergens:
Which Diets Is Spinach egg base 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
Spinach egg base Fat Profile
SATURATED
3g
MONOUNSATURATED
3.84g
POLYUNSATURATED
1.68g
Omega 6:3 ratio 10.9:1
Above the ideal 4:1 (10.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.