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Spinach Omelette (2 Eggs) Calories
High in protein and iron, low-carb breakfast.
CALORIES
GI
POTASSIUM
FIBER
Spinach Omelette (2 Eggs) Nutrition Facts
Selected: 100 g
120
KCAL / 100G
Carbs
2.2g
· 7%
Protein
9.5g
· 32%
Fat
8.1g
· 61%
Fiber
1.2g
Spinach Omelette (2 Eggs) Vitamins & Minerals
Vitamins
Vitamin K
180µg · 150% DV
Biotin
18µg · 60% DV
B12
0.9µg · 38% DV
Vitamin A
220µg · 24% DV
Minerals
Selenium
14µg · 25% DV
Phosphorus
170mg · 24% DV
Iodine
22µg · 15% DV
Iron
2mg · 11% DV
Spinach Omelette (2 Eggs) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Spinach Omelette (2 Eggs) 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 (2 Eggs) Contain Allergens?
Contains these allergens:
Which Diets Is Spinach Omelette (2 Eggs) Good For?
Vegan
— Not suitable
Vegetarian
— Not 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 Omelette (2 Eggs) Fat Profile
SATURATED
2.3g
MONOUNSATURATED
3.1g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 7.7:1
Above the ideal 4:1 (7.7:1).
Foods Similar to Spinach Omelette (2 Eggs)
Spinach Omelette (2 Eggs) — Frequently Asked Questions
Can a spinach omelette be eaten for meals other than breakfast?
Yes, it works well for lunch or dinner too. Pairing it with salad, yogurt, or a whole-grain side can make the meal more balanced and filling.
Is a spinach omelette better before or after a workout?
It is often more useful after training because the eggs provide protein. If you eat it shortly before exercise, keep the meal lighter and avoid heavy sides if you are prone to stomach discomfort.
Why does a spinach omelette turn watery, and how can I prevent it?
Spinach releases water as it cooks, which can make the omelette loose. Briefly sautéing the spinach first and not overcooking the eggs helps keep the texture firmer.
How long does a cooked spinach omelette keep in the fridge?
A cooked omelette usually keeps for 1-2 days in a sealed container in the refrigerator. Reheat it thoroughly and do not leave it at room temperature for long periods.
Can a spinach omelette be frozen?
Yes, but the texture may become softer and slightly watery after thawing. For best results, freeze individual portions and thaw them in the fridge before reheating.
Is adding cheese to a spinach omelette a good idea?
It can be a great flavor pairing and may make the meal more satisfying. Just keep in mind that cheese can also raise the salt content and overall energy of the dish.
Is a spinach omelette enough on its own for people worried about iron intake?
Not by itself, but it can be part of an iron-conscious meal pattern. Serving it with vitamin C-rich foods such as tomatoes, peppers, or a squeeze of lemon may help support iron absorption from the spinach.
Is a spinach omelette suitable for children?
Generally yes, because it is soft and easy to eat. It should be avoided in anyone with egg allergy, and for young children it should be served at a safe temperature.
Should spinach be added raw or cooked first when making an omelette?
Either method can work, but cooking it briefly first gives you better control over moisture and volume. If adding it raw, chop it finely and avoid using too much at once.
Can you eat a spinach omelette every day?
It can fit into a regular routine if the overall diet is varied. Rotating in other vegetables and changing the rest of the meal helps maintain better dietary variety.
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Nutrition data compiled from USDA FoodData Central and scientific sources.