Bushra Griffith
A spinach and cheese omelette is a delicious and nutritious meal option, but how many calories does it contain? The calorie count varies depending on the ingredients used and the cooking method. For example, a low-calorie version of the dish may contain around 200 calories, while a more indulgent version with a higher fat content could have a calorie count of over 450. The type of cheese used, the amount of oil or butter for cooking, and the addition of other ingredients like herbs or spices can all influence the final calorie count.
Characteristics and Values Table for a Spinach and Cheese Omelette
| Characteristics | Values |
|---|---|
| Calories | 204 kcal-468 kcal |
| Carbohydrates | 2.7 g |
| Protein | 17.1 g-17.4 g |
| Fat | 14.1 g |
| Saturated Fat | 5.6 g |
| Cholesterol | 384 mg |
| Sodium | 190 mg |
| Potassium | 313 mg-7% DV |
| Fiber | 0.7 g |
| Sugar | 1.1 g |
| Calcium | 190 mg-23% DV |
| Iron | 3 mg |
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What You'll Learn
Calorie content: 204-468 calories depending on the recipe
The calorie content of a spinach and cheese omelette varies depending on the recipe used. A low-calorie version of the dish, made with Swiss cheese, contains approximately 204 calories per serving. This recipe is recommended for those interested in weight loss or weight management.
On the other hand, a different recipe for a spinach and cheese omelette yields a dish with 468 calories. This recipe includes butter, which may contribute to the higher calorie count.
The variation in calorie content between these two recipes is significant, with a difference of 264 calories. This disparity underscores the importance of considering the specific ingredients and cooking methods used when evaluating the nutritional value of a dish.
The lower-calorie recipe, with 204 calories, offers a good balance of protein, carbohydrates, and fats. It contains 17.1 grams of protein, 2.7 grams of carbohydrates, and 14.1 grams of fat. This option is suitable for those seeking a nutritious and filling meal without a high calorie count.
In contrast, the recipe with 468 calories has a macronutrient breakdown of 2% carbs, 76% fat, and 22% protein. While this option is higher in fat and overall calories, it also provides a good source of protein, potassium, and calcium.
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Macronutrient breakdown: 2% carbs, 76% fat, 22% protein
A spinach and cheese omelette is a great option for a meal as it is not only delicious but also nutritious. The macronutrient breakdown of a typical spinach and cheese omelette is 2% carbohydrates, 76% fat, and 22% protein. This means that out of the total calories in the omelette, 2% come from carbohydrates, 76% come from fat, and 22% come from protein.
In terms of specific numbers, a spinach and cheese omelette typically contains around 204 calories, with about 46% of the Daily Value of protein, 7% of the Daily Value of potassium, and 23% of the Daily Value of calcium. This makes it a good source of these essential nutrients.
The fat content of the omelette is relatively high, at 76% of the total macronutrient breakdown. This is mainly due to the cheese and the butter or oil used in cooking. However, it is important to note that not all fats are equal, and the type of fat in cheese and butter is mostly saturated fat, which is generally considered less healthy than unsaturated fats.
On the other hand, the carbohydrate content of the omelette is very low, at only 2% of the total macronutrient breakdown. This is because the main ingredient, eggs, are primarily a source of protein and fat, and do not contain any carbohydrates. Spinach also has very few carbohydrates, so the majority of the carbs in the omelette likely come from the small amount of milk or cream that may be added to the eggs, or from the type of cheese used.
Finally, the protein content of the omelette is also significant, at 22% of the total macronutrient breakdown. This is due to the eggs and cheese, both of which are good sources of complete protein, containing all the essential amino acids that the body needs. This makes a spinach and cheese omelette a great option for those looking to increase their protein intake, especially at breakfast time.
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Nutritional value: Good source of protein, potassium, and calcium
A spinach and cheese omelette is a good source of protein, providing about 17 grams per serving, which meets 46% of your daily protein requirement. This makes it an excellent choice for vegetarians looking to increase their protein intake.
In addition to being a good source of protein, a spinach and cheese omelette also provides a significant amount of potassium. One serving of this omelette provides 313 mg of potassium, which is about 7% of the daily recommended intake. Potassium is an essential mineral that helps maintain healthy blood pressure, improves muscle function, and supports nerve transmission.
The calcium content in a spinach and cheese omelette is also notable. One serving provides 190 mg of calcium, which equates to 23% of your daily value. Calcium is crucial for maintaining strong bones and teeth, and it also plays a role in muscle contraction and nerve signalling.
The combination of protein, potassium, and calcium in a spinach and cheese omelette makes it a nutritious option for breakfast, lunch, or dinner. It is a well-rounded meal that can be easily prepared ahead of time and stored in the fridge for up to five days. This omelette is not only delicious but also provides a good balance of essential nutrients to fuel your body and support overall health.
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Recipe: Cook omelette, add cheese, then spinach, fold and cook
A spinach and cheese omelette is a tasty, healthy meal that can be enjoyed any time of the day. It's also a great source of protein, potassium, and calcium. The calorie count of your omelette will depend on the type and amount of cheese used. A low-calorie version of this omelette, for example, uses Swiss cheese and has 204 calories and 17 grams of protein. On the other hand, a more indulgent version with a higher calorie count uses cheddar cheese and has 468 calories.
First, preheat your broiler to high. Whisk 2 eggs together in a bowl. Heat a nonstick frying pan on medium heat and add a knob of butter. Once the butter starts to sizzle, pour in the egg mixture, ensuring it covers the pan evenly. Reduce the heat to low and cook until the eggs are set and golden brown, which should take around 5 minutes.
Next, remove the pan from the heat and sprinkle grated cheese, salt, and pepper onto half of the omelette. You can use any cheese you like, but Swiss, feta, cheddar, or goat cheese are great options. Then, top the cheese with cooked spinach. You can steam, sauté, or boil the spinach before adding it to the omelette.
Now, it's time to fold. Carefully fold the bare side of the omelette over the filled side. Place the pan back on low heat and cook the omelette for 2 minutes. Then, flip it over and cook for another 2 minutes. This will ensure that the cheese is melted and that the omelette is cooked through.
Finally, serve your delicious spinach and cheese omelette hot. Enjoy!
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Variations: Swiss, feta, goat, or cheddar cheese
A spinach and cheese omelette is a tasty, protein-rich meal that can be easily adapted to suit different tastes. When it comes to variations, Swiss, feta, goat, or cheddar cheese all offer distinct flavours and textures to an omelette.
For those who enjoy a more robust, nutty flavour, Swiss cheese is an excellent option. Its slightly sweet and earthy notes can enhance the omelette's overall taste. Feta cheese, on the other hand, brings a salty, tangy twist to the dish. Crumbling feta over the omelette just before serving adds a creamy yet crisp texture.
Goat cheese, with its distinct tangy and creamy flavour, can be a delightful addition to a spinach omelette. Its softer texture blends smoothly with the eggs, creating a velvety mouthfeel. For those who prefer a sharper, more pronounced taste, cheddar cheese is an ideal choice. Its firmness allows for grating or shredding, adding a textured bite to the omelette.
Each of these cheese variations will alter the nutritional profile of the omelette. For example, a goat cheese omelette is estimated to be around 35 calories from the cheese itself, whereas a standard cheese and spinach omelette is around 468 calories in total. The specific calorie count will depend on the amount of cheese used and its fat content.
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Frequently asked questions
A spinach and cheese omelette can be anywhere between 204 and 468 calories. The calorie count depends on the type of cheese used, the cooking method, and the number of eggs and additional ingredients used.
Cheddar cheese is a popular choice for its creamy texture and mild flavour. Other options include Swiss cheese, mozzarella, feta, ricotta, or Parmesan shavings.
Yes, a spinach and cheese omelette can be a good source of protein, potassium, calcium, and folate. Eggs are a complete protein, containing all nine essential amino acids, and spinach is high in the B vitamin folate.
