1 piece (medium) of Spinach Onion Omelette (120 g) has 144 calories. That works out to 120 calories per 100 g. It contains 5 g of carbs, 10.2 g of protein, 9 g of fat and 1.9 g of fiber. Its 216 µg of Vitamin K covers 180% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Spinach Onion Omelette?

Spinach Onion Omelette is a simple pan-cooked dish made with beaten eggs, wilted spinach and softened onion. The vegetables are folded into the eggs as they set, or the omelette can be folded over before serving. It is a flexible home-cooking staple rather than a dish tied to one particular origin, and the balance of greens and onion varies from kitchen to kitchen.

The eggs make it tender and savoury, while spinach brings a mild, earthy flavour and onion adds sweetness. Serve it hot for breakfast or brunch with toast, or make it a light lunch alongside a salad. It provides protein with relatively few carbohydrates. For a lighter omelette, use just enough oil to soften the onion, then add the spinach before pouring in the eggs.

Spinach Onion Omelette Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

4.2g

· 2% DV

Protein

8.5g

· 17% DV

Fat

7.5g

· 10% DV

Fiber

1.6g

· 6% DV

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

Calories come from: Carbs 14% · Protein 29% · Fat 57%

Spinach Onion Omelette Vitamins & Minerals

Vitamins

Vitamin K

180µg · 150% DV

Vitamin A

350µg · 39% DV

Biotin

10µg · 33% DV

B12

0.7µg · 29% DV

Minerals

Selenium

13µg · 24% DV

Phosphorus

170mg · 24% DV

Iron

2mg · 11% DV

Iodine

16µg · 11% DV

How Nutritious Is Spinach Onion Omelette?

Nutrient density

Very high

80/ 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

49/ 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 Onion 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 Onion Omelette

To burn the 120 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Spinach Onion 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 Onion 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 Onion 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 Onion Omelette Fat Profile

SATURATED

2.2g

MONOUNSATURATED

2.7g

POLYUNSATURATED

1.3g

⚖️

Omega 6:3 ratio 8.5:1

Above the ideal 4:1 (8.5:1).

Compare Spinach Onion Omelette

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Spinach Onion Omelette vs Egg23 kcal fewer per 100 g

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Spinach Onion Omelette vs Menemen25 kcal more per 100 g

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Foods Similar to Spinach Onion Omelette

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

Menemen

95 kcal

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85 kcal

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Ali Nazik

145 kcal

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Collagen powder

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Frequently Asked Questions About Spinach Onion Omelette

How do you make a spinach onion omelette?

Cook finely chopped onion in a lightly oiled pan until soft, then add chopped spinach and cook off its moisture. Pour in beaten eggs and cook over low heat until set, folding the omelette over before serving.

Why does a spinach onion omelette turn watery?

A spinach onion omelette turns watery when the spinach releases moisture after the eggs have been added. Cook the spinach first until its liquid evaporates, and thaw and squeeze frozen spinach before adding it to the pan.

Should you cook the spinach before adding eggs to a spinach onion omelette?

Yes, cook the spinach before adding eggs to a spinach onion omelette. It wilts quickly, and cooking it first removes excess moisture and makes it easier to distribute evenly through the eggs.

Can you use frozen spinach in a spinach onion omelette?

Yes, frozen spinach works in a spinach onion omelette. Thaw it and squeeze out excess water before cooking it with the onion; this helps keep the eggs from becoming watery.

What cheese goes well in a spinach onion omelette?

Feta, goat cheese, and cheddar all work well in a spinach onion omelette. Crumble or grate the cheese into the eggs, or scatter it over the omelette as it sets so it softens without overpowering the spinach.

How do you fold a spinach onion omelette without breaking it?

Cook a spinach onion omelette over low heat until the base is set and the top is only slightly soft. Loosen the edges with a flexible spatula, then fold gently; too much filling or a wet mixture makes it more likely to tear.

What can you serve with a spinach onion omelette?

A spinach onion omelette pairs well with toast, a green salad, or sliced tomatoes. For a more substantial meal, serve it with roasted potatoes; the fresh or crisp sides complement the tender eggs and cooked vegetables.

Can you bake a spinach onion omelette in the oven?

Yes, you can bake a spinach onion omelette in an oven-safe skillet or baking dish. Cook the onion and spinach first, pour in the beaten eggs, and bake until the center is set; avoid putting a non-oven-safe pan in the oven.

How do you store and reheat a spinach onion omelette?

Store a spinach onion omelette in a covered container in the refrigerator for 3–4 days. Reheat only the portion you plan to eat, using a pan over low heat or a microwave, until it is hot throughout.

Can you make a spinach onion omelette without milk?

Yes, a spinach onion omelette can be made without milk; eggs set perfectly well on their own. Whisk the eggs until blended and cook them gently, since adding milk is optional rather than necessary for a tender result.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026