1 piece (medium) of Spinach Omelette (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 3.8 g of carbs, 10.4 g of protein, 8.5 g of fat and 1.4 g of fiber. Its 252 µg of Vitamin K covers 210% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.

What is Spinach Omelette?

Spinach Omelette is a simple egg-and-spinach dish, often made Turkish home-style by softening spinach—sometimes with onion—in a pan, then cooking the eggs with it. It may be stirred together or folded into an omelette, as in the pictured version.

In Turkey, it can be served hot at breakfast or as a light lunch or supper, usually with bread and sometimes yoghurt. Elsewhere, it fits easily into a brunch or quick weeknight meal. Eggs make it a useful source of protein, while spinach adds vegetables and a little fibre. For a lighter result, cook the spinach with just a little oil and let excess moisture evaporate before adding the eggs.

Spinach Omelette Nutrition Facts

Selected: 100 g

110

KCAL / 100G

Carbs

3.2g

· 1% DV

Protein

8.7g

· 17% DV

Fat

7.1g

· 9% DV

Fiber

1.2g

· 4% DV

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

Calories come from: Carbs 11% · Protein 31% · Fat 58%

Spinach Omelette Vitamins & Minerals

Vitamins

Vitamin K

210µg · 175% DV

Biotin

14µg · 47% DV

Vitamin A

320µg · 36% DV

B12

0.7µg · 29% DV

Minerals

Selenium

13µg · 24% DV

Phosphorus

140mg · 20% DV

Iodine

18µg · 12% DV

Iron

2mg · 11% DV

How Nutritious Is Spinach Omelette?

Nutrient density

Very high

82/ 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 110 calories in 100 g:

🚶

27min

Walking (5 km/h)

🏃

11min

Running (8 km/h)

🚴

15min

Cycling

🏊

13min

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

2.7g

POLYUNSATURATED

⚖️

Omega 6:3 ratio 7.2:1

Above the ideal 4:1 (7.2:1).

Compare Spinach Omelette

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Spinach Omelette vs Protein Powder270 kcal fewer per 100 g

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Spinach Omelette vs Menemen15 kcal more 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

🥤

Vegan Protein Powder

370 kcal

Frequently Asked Questions About Spinach Omelette

How do you make a spinach omelette?

To make a spinach omelette, cook chopped spinach in a lightly oiled pan until wilted and its moisture has evaporated, then pour in beaten eggs. Cook gently until just set, folding the omelette before serving.

Should you cook spinach before adding it to a spinach omelette?

Yes, cook spinach briefly before adding eggs to a spinach omelette. Raw leaves release water as they cook, which can make the eggs watery; sautéing first also reduces the leaves so they mix evenly through the omelette.

Can you make a spinach omelette with frozen spinach?

Yes, frozen spinach works in a spinach omelette. Thaw it completely, squeeze out as much water as possible, and warm it in the pan before adding eggs; otherwise, its extra moisture can keep the omelette from setting well.

What is the difference between a spinach omelette and a spinach frittata?

A spinach omelette is usually cooked quickly on the stovetop and folded around or over its filling. A spinach frittata is thicker, left unfolded, and often finished under a broiler or in the oven so the eggs set throughout.

How do you stop a spinach omelette from sticking to the pan?

Use a well-heated nonstick pan and coat its surface lightly with oil or butter before adding the eggs. Keep the heat moderate and loosen the edges of the spinach omelette with a flexible spatula as it sets.

What can you add to a spinach omelette?

Feta, mushrooms, tomatoes, scallions, or herbs all work well in a spinach omelette. Cook watery vegetables first, and add salty cheese sparingly so the filling does not release excess moisture or overpower the spinach.

Can you put raw spinach in a spinach omelette?

Yes, you can add a small handful of baby spinach directly to a spinach omelette, but the leaves may release moisture and remain bulky. For a more evenly cooked omelette, wilt and drain the spinach in the pan first.

How long does a cooked spinach omelette last in the fridge?

A cooked spinach omelette can be refrigerated in a covered container for up to three days. Cool it promptly, keep it chilled, and reheat it until steaming hot; its texture is usually best when freshly cooked.

Can you freeze a spinach omelette?

Freezing a spinach omelette is possible, but it often turns watery and rubbery after thawing because both eggs and spinach change texture. For better results, freeze cooked spinach separately and prepare the eggs fresh when you are ready to eat.

Is a spinach omelette a good breakfast before work or school?

Yes, a spinach omelette is a practical breakfast because it cooks quickly and combines eggs with vegetables in one pan. Prepare the spinach ahead of time to make morning cooking faster, then serve it with toast or fruit.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026