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Two-Egg Spinach and Cheese Omelet Calories
Protein-rich omelet made with eggs, spinach, and cheese.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Two-Egg Spinach and Cheese Omelet (150 g) has 255 calories. That works out to 170 calories per 100 g. It contains 3 g of carbs, 19.2 g of protein, 18.5 g of fat and 0.6 g of fiber. Its 97.5 µg of Vitamin K covers 81% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Two-Egg Spinach and Cheese Omelet Nutrition Facts
Selected: 1 serving (medium) · 150 g
255
KCAL / 150G
Carbs
3g
· 1% DV
Protein
19.2g
· 38% DV
Fat
18.5g
· 24% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 5% · Protein 30% · Fat 65%
Two-Egg Spinach and Cheese Omelet nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 255 kcal | |
| Total fat | 18.5 g | 24% |
| Saturated fat | 6.75 g | 34% |
| Trans fat | 0.15 g | |
| Sodium | 450 mg | 20% |
| Total carbohydrate | 3 g | 1% |
| Fiber | 0.6 g | 2% |
| Protein | 19.2 g | 38% |
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 Serving of Two-Egg Spinach and Cheese Omelet?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 255 kcal |
| 1 slice (medium) | 75 g | 128 kcal |
| 100 g | 100 g | 170 kcal |
| 1 piece (small) | 100 g | 170 kcal |
| 1 cup (chopped) | 140 g | 238 kcal |
| 1 piece (medium) | 150 g | 255 kcal |
| 1 piece (large) | 200 g | 340 kcal |
| 1 serving (large) | 220 g | 374 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Two-Egg Spinach and Cheese Omelet
How do you make a Two-Egg Spinach and Cheese Omelet?
To make a Two-Egg Spinach and Cheese Omelet, wilt chopped spinach in a lightly oiled pan, add beaten eggs and cheese, then cook over medium-low heat until the eggs are set. Fold the omelet gently and serve straight away.
Should you cook the spinach before adding it to a Two-Egg Spinach and Cheese Omelet?
Yes, cook the spinach briefly before adding the eggs. Wilted spinach takes up less space and releases much of its moisture, helping the Two-Egg Spinach and Cheese Omelet cook evenly instead of turning watery.
What cheese is best in a Two-Egg Spinach and Cheese Omelet?
Feta, cheddar, goat cheese, or soft cream cheese can all work in a Two-Egg Spinach and Cheese Omelet. Feta adds a salty, crumbly bite, while cheddar melts well; reduce added salt when using a salty cheese.
Why is my Two-Egg Spinach and Cheese Omelet watery?
A Two-Egg Spinach and Cheese Omelet is often watery because the spinach was wet or released liquid in the pan. Wilt fresh spinach first, or thaw and squeeze frozen spinach dry before adding it to the eggs.
Can you use frozen spinach in a Two-Egg Spinach and Cheese Omelet?
Yes, frozen spinach works in a Two-Egg Spinach and Cheese Omelet. Thaw it completely, squeeze out excess liquid, and briefly heat it in the pan before adding the eggs so the omelet stays tender rather than soggy.
How do you stop a Two-Egg Spinach and Cheese Omelet from sticking to the pan?
Use a nonstick pan, warm it before adding a little oil or butter, and let the eggs set before trying to move them. Once the edges are firm, loosen them gently with a flexible spatula and fold.
Can you make a Two-Egg Spinach and Cheese Omelet ahead of time?
You can wash and chop the spinach ahead, but a Two-Egg Spinach and Cheese Omelet is best cooked just before eating. If you cook it in advance, refrigerate it promptly in a covered container and reheat it until hot.
How long do leftovers from a Two-Egg Spinach and Cheese Omelet keep?
Leftover Two-Egg Spinach and Cheese Omelet keeps in the refrigerator for up to three to four days when stored promptly in a covered container. Reheat only the portion you plan to eat, using a pan or microwave until hot throughout.
Is a Two-Egg Spinach and Cheese Omelet a healthy breakfast?
A Two-Egg Spinach and Cheese Omelet can be a nourishing breakfast, providing protein from the eggs and cheese alongside spinach. Serve it with fruit or whole-grain toast if you want a more filling meal with additional variety.
What can you serve with a Two-Egg Spinach and Cheese Omelet?
A Two-Egg Spinach and Cheese Omelet pairs well with sliced tomatoes, avocado, fruit, or a simple green salad. Toast or roasted potatoes make it a heartier meal, while a fresh salad keeps the plate lighter.
Two-Egg Spinach and Cheese Omelet Vitamins & Minerals
Vitamins
Vitamin K
97.5µg · 81% DV
B12
1.65µg · 69% DV
Biotin
18µg · 60% DV
B2
0.54mg · 42% DV
Minerals
Selenium
35µg · 64% DV
Phosphorus
308mg · 44% DV
Zinc
2.25mg · 20% DV
Iodine
30µg · 20% DV
Sodium
450mg · 20% DV
Potassium ⭐
308mg · 9% DV
Two-Egg Spinach and Cheese Omelet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Two-Egg Spinach and Cheese Omelet
To burn the 255 calories in 1 serving (medium) (150 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 Two-Egg Spinach and Cheese Omelet?
A two-egg spinach and cheese omelet is made by cooking beaten eggs with spinach and cheese in a pan. It is a simple home-style dish rather than a recipe tied to one particular region. Serve it hot for breakfast or brunch, with toast, sliced tomatoes or a small salad; the cheese you choose gives it much of its savoury character, while spinach softens as it cooks.
Eggs and cheese make it a protein-rich meal, and spinach adds a little vegetable flavour without making the omelet heavy. It provides 12.8 g of protein per 100 g. For a lighter plate, use a modest amount of cheese and serve it with extra greens or fresh vegetables.
How Nutritious Is Two-Egg Spinach and Cheese Omelet?
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 Two-Egg Spinach and Cheese Omelet 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 Two-Egg Spinach and Cheese Omelet Contain Allergens?
Contains these allergens:
Which Diets Is Two-Egg Spinach and Cheese Omelet 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
Two-Egg Spinach and Cheese Omelet Fat Profile
SATURATED
6.75g
MONOUNSATURATED
7.2g
POLYUNSATURATED
2.55g
Omega 6:3 ratio 11.3:1
Above the ideal 4:1 (11.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.