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Spinach Omelette
Spinach
Omelette
Specification & Key Parameters
IŻŻ • EFSA
13 parameter
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Preparation time
|
~ |
Number of portions
|
1 |
|
Cena (Walmart)
|
$1.92 |
Cost of one portion
|
$1.92 |
|
Number of ingredients needed for preparation
|
7 |
Total calories
|
520 |
|
Calories per 1 portion
|
520 kcal |
Amount of protein per portion
|
28g |
|
Amount of fat per portion
|
17g |
Amount of carbohydrates per portion
|
63g |
|
Amount of fiber per portion
|
10g |
Glycemic Index (GI)
|
IG 49 |
|
Glycemic Load (GL)
|
GL 26.1 |
Prices calculated for
Walmart
$1.92
/ serving
$1.92
(Number of portions: 1)
Choose grocery chain
Spinach Omelette
Specialist Verified
Kcal
520 kcal
Protein
26%
28.3 g
Fat
16%
17.1 g
Carbohydrates
58%
63.2 g
fiber: 10 g
IG: 49
Ingredients
Calculate for portions:
5 Handfull
(5 Handfull (150 g))
•
32
kcal
•
$0.27
B: 3.9g
T: 0.9g
W: 2g
32 kcal
B: 4.2g
T: 1.4g
W: 60g
269 kcal
B: 12.5g
T: 9.7g
W: 0.6g
140 kcal
B: 7.6g
T: 0.1g
W: 0.5g
33 kcal
B: 0g
T: 5g
W: 0g
45 kcal
B: 0g
T: 0g
W: 0.2g
1 kcal
B: 0g
T: 0g
W: 0g
0 kcal
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PRO Price Comparator & Store Map
Store Prices
Supermarket Chain Price Comparator — Spinach Omelette
Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.
Cheapest
Aldi
1,75 €
/ 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion
(
1 portion
)
1,75 €
100 kcal
0,34 €
20 g protein
1,24 €
Unlock the full multi-chain price comparator and interactive store route planner with a PRO subscription.
| Select supermarket chain | 1 portion | 1 portion | 2 portions | 4 portions | Find store on map & calculate route |
|---|---|---|---|---|---|
Aldi
Cheapest
|
1,75 € | 1,75 € | 3,50 € | 7,00 € | |
Lidl
+1%
|
1,77 € | 1,77 € | 3,54 € | 7,08 € | |
Tesco
+10%
|
1,92 € | 1,92 € | 3,84 € | 7,68 € | |
Carrefour
+13%
|
1,98 € | 1,98 € | 3,96 € | 7,92 € | |
SPAR
+17%
|
2,04 € | 2,04 € | 4,08 € | 8,16 € |
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Recipe preparation steps
1
Wash and dry the fresh spinach. Crack the whole eggs and egg whites into a bowl, season with salt and black pepper, and beat with a fork.
2
Heat the clarified butter in a frying pan, pour in the egg mixture, and cook over medium heat, stirring gently. As the eggs begin to set, add the fresh spinach leaves and stir until the spinach wilts and the eggs reach your desired consistency.
3
Transfer the warm spinach scrambled eggs to a plate and serve with slices of light rye bread.
Contains allergens
11
Nutritional Profile & Bioactivity
Nutrients
Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 portion)
Calculate for portions:
Macronutrient Distribution
1 portion
520
kcal
Protein
28.3g (22% kcal)
Fat
17.1g (30% kcal)
Carbs
63.2g (48% kcal)
Protein
28.3g
Fat
17.1g
Carbs
63.2g
Fiber
10g
Bio-Analysis
Recipe
Spinach Omelette
520 kcal
B: 28.3g
T: 17.1g
W: 63.2g
10g fib.
🔍
Looking for a specific mineral or vitamin?
Explore all 107 nutrients organized by category and RDA coverage.
Nutrient
Acidity
4.73
g
Nutrient
Alanine
105
g
Nutrient
Alcohol
1.05
g
Nutrient
Alpha Linolenic Acid
0.21
g
Nutrient
Arginine
157.5
g
Nutrient
Ash
6.42
g
Nutrient
Aspartic acid
157.5
g
Nutrient
Beta-Cryptoxanthin
20
µg
Nutrient
Beta-Glucan
0.84
g
Nutrient
Beta-sitosterol
13.5
mg
Nutrient
Betaine
52.5
mg
Nutrient
Boron
210
mg
Nutrient
27% RDA
Calcium
217.32
mg
Nutrient
24% RDA
Carbohydrate
63.2
g
Nutrient
Carotene Beta
4957.05
mg
Nutrient
Chloride
1102.5
mg
Nutrient
Chlorine
320
mg
Nutrient
Cholesterol
374
mg
Nutrient
Chromium
5.25
µg
Nutrient
Citric acid
52.5
mg
Nutrient
Cobalt
0.53
µg
Nutrient
Copper
0.35
mg
Nutrient
Cystine
63
g
Nutrient
24% RDA
Fat
17.1
g
Nutrient
Fatty monounsaturated
6.06
g
Nutrient
Fatty polyunsaturated
2.09
g
Nutrient
Fatty saturated
6.77
g
Nutrient
Fatty trans
1.7
g
Nutrient
40% RDA
Fiber
10.02
g
Nutrient
Fiber insoluble
6.38
g
Nutrient
Fiber soluble
1.86
g
Nutrient
Fluoride
10.5
mg
Nutrient
Folate
141.6
µg
Nutrient
Fructose
0.4
g
Nutrient
Glucose
0.61
g
Nutrient
Glutamic acid
840.38
g
Nutrient
Glutamine
420.98
g
Nutrient
Glycine
115.5
g
Nutrient
Histidine
63
g
Nutrient
Hydroxyproline
10.5
g
Nutrient
Inulin
0.21
g
Nutrient
14% RDA
Iodine
20.63
µg
Nutrient
42% RDA
Iron
5.91
mg
Nutrient
Isoleucine
94.5
g
Nutrient
Lactose
0.11
g
Nutrient
Leucine
210.77
g
Nutrient
Lignin
0.32
g
Nutrient
Linoleic Acid
0.39
g
Nutrient
Lutein
52.5
µg
Nutrient
Lutein + zeaxanthin
18677
mg
Nutrient
Lycopene
1
µg
Nutrient
Lysine
105.49
g
Nutrient
47% RDA
Magnesium
174.53
mg
Nutrient
Malic acid
21
g
Nutrient
Manganese
1.96
mg
Nutrient
Methionine
52.78
g
Nutrient
Molybdenum
12.6
µg
Nutrient
Natron
103.5
g
Nutrient
Nickel
15.75
mg
Nutrient
Nitrate
375
mg
Nutrient
Oleic Acid
0.02
g
Nutrient
Omega 3
0.3
g
Nutrient
Omega 6
1.61
g
Nutrient
Oxalic acid
1470.75
mg
Nutrient
Phenylalanine
126
g
Nutrient
51% RDA
Phosphorus
356.79
mg
Nutrient
Phytosterols
44.25
mg
Nutrient
60% RDA
Potassium
1202.56
mg
Nutrient
Proline
262.5
g
Nutrient
57% RDA
Protein
28.28
g
Nutrient
Protein Plant
3.9
g
Nutrient
Quinic acid
5.25
g
Nutrient
Retinol
272
µg
Nutrient
Salt
302.2
g
Nutrient
88% RDA
Selenium
48.17
µg
Nutrient
Serine
147
g
Nutrient
Silica
10.5
mg
Nutrient
50% RDA
Sodium
993.91
mg
Nutrient
Starch
54.75
g
Nutrient
Sucrose
1.89
g
Nutrient
8% RDA
Sugar
3.88
g
Nutrient
Sugar added
0.53
g
Nutrient
Taurine
2.1
mg
Nutrient
Threonine
94.5
g
Nutrient
Total sugar alcohols
0.11
g
Nutrient
Tryptophan
42
g
Nutrient
Tyrosine
84
g
Nutrient
Valine
126
g
Nutrient
90% RDA
Vitamin A
721.03
µg
Nutrient
Vitamin ARE
852
µg
Nutrient
Vitamin B1 (Thiamin)
0.32
mg
Nutrient
Vitamin B12 (Cobalamin)
3.18
µg
Nutrient
Vitamin B2 (Riboflavin)
1.18
mg
Nutrient
Vitamin B3 (Niacin)
1.53
mg
Nutrient
Vitamin B4 (Choline)
307.89
mg
Nutrient
Vitamin B5 (Pantothenic acid)
0.72
mg
Nutrient
Vitamin B6 (Pyridoxine)
0.49
mg
Nutrient
Vitamin B7 (Biotin)
5.43
mg
Nutrient
Vitamin B9 (Folate)
201.25
µg
Nutrient
Vitamin C (Ascorbic acid)
76.56
mg
Nutrient
72% RDA
Vitamin D
10.76
µg
Nutrient
Vitamin D3
1.7
µg
Nutrient
33% RDA
Vitamin E
3.97
mg
Nutrient
1184% RDA
Vitamin K
887.81
µg
Nutrient
Water
310.86
g
Nutrient
Zeaxanthin
10.5
µg
Nutrient
37% RDA
Zinc
3.68
mg
| Name | Category | Amount | % RDA |
|---|---|---|---|
| Acidity | - | 4.73 g | - |
| Alanine | - | 105 g | - |
| Alcohol | - | 1.05 g | - |
| Alpha Linolenic Acid | - | 0.21 g | - |
| Arginine | - | 157.5 g | - |
| Ash | - | 6.42 g | - |
| Aspartic acid | - | 157.5 g | - |
| Beta-Cryptoxanthin | - | 20 µg | - |
| Beta-Glucan | - | 0.84 g | - |
| Beta-sitosterol | - | 13.5 mg | - |
| Betaine | - | 52.5 mg | - |
| Boron | - | 210 mg | - |
| Calcium | - | 217.32 mg | 27% |
| Carbohydrate | - | 63.2 g | 24% |
| Carotene Beta | - | 4957.05 mg | - |
| Chloride | - | 1102.5 mg | - |
| Chlorine | - | 320 mg | - |
| Cholesterol | - | 374 mg | - |
| Chromium | - | 5.25 µg | - |
| Citric acid | - | 52.5 mg | - |
| Cobalt | - | 0.53 µg | - |
| Copper | - | 0.35 mg | - |
| Cystine | - | 63 g | - |
| Fat | - | 17.1 g | 24% |
| Fatty monounsaturated | - | 6.06 g | - |
| Fatty polyunsaturated | - | 2.09 g | - |
| Fatty saturated | - | 6.77 g | - |
| Fatty trans | - | 1.7 g | - |
| Fiber | - | 10.02 g | 40% |
| Fiber insoluble | - | 6.38 g | - |
| Fiber soluble | - | 1.86 g | - |
| Fluoride | - | 10.5 mg | - |
| Folate | - | 141.6 µg | - |
| Fructose | - | 0.4 g | - |
| Glucose | - | 0.61 g | - |
| Glutamic acid | - | 840.38 g | - |
| Glutamine | - | 420.98 g | - |
| Glycine | - | 115.5 g | - |
| Histidine | - | 63 g | - |
| Hydroxyproline | - | 10.5 g | - |
| Inulin | - | 0.21 g | - |
| Iodine | - | 20.63 µg | 14% |
| Iron | - | 5.91 mg | 42% |
| Isoleucine | - | 94.5 g | - |
| Lactose | - | 0.11 g | - |
| Leucine | - | 210.77 g | - |
| Lignin | - | 0.32 g | - |
| Linoleic Acid | - | 0.39 g | - |
| Lutein | - | 52.5 µg | - |
| Lutein + zeaxanthin | - | 18677 mg | - |
| Lycopene | - | 1 µg | - |
| Lysine | - | 105.49 g | - |
| Magnesium | - | 174.53 mg | 47% |
| Malic acid | - | 21 g | - |
| Manganese | - | 1.96 mg | - |
| Methionine | - | 52.78 g | - |
| Molybdenum | - | 12.6 µg | - |
| Natron | - | 103.5 g | - |
| Nickel | - | 15.75 mg | - |
| Nitrate | - | 375 mg | - |
| Oleic Acid | - | 0.02 g | - |
| Omega 3 | - | 0.3 g | - |
| Omega 6 | - | 1.61 g | - |
| Oxalic acid | - | 1470.75 mg | - |
| Phenylalanine | - | 126 g | - |
| Phosphorus | - | 356.79 mg | 51% |
| Phytosterols | - | 44.25 mg | - |
| Potassium | - | 1202.56 mg | 60% |
| Proline | - | 262.5 g | - |
| Protein | - | 28.28 g | 57% |
| Protein Plant | - | 3.9 g | - |
| Quinic acid | - | 5.25 g | - |
| Retinol | - | 272 µg | - |
| Salt | - | 302.2 g | - |
| Selenium | - | 48.17 µg | 88% |
| Serine | - | 147 g | - |
| Silica | - | 10.5 mg | - |
| Sodium | - | 993.91 mg | 50% |
| Starch | - | 54.75 g | - |
| Sucrose | - | 1.89 g | - |
| Sugar | - | 3.88 g | 8% |
| Sugar added | - | 0.53 g | - |
| Taurine | - | 2.1 mg | - |
| Threonine | - | 94.5 g | - |
| Total sugar alcohols | - | 0.11 g | - |
| Tryptophan | - | 42 g | - |
| Tyrosine | - | 84 g | - |
| Valine | - | 126 g | - |
| Vitamin A | - | 721.03 µg | 90% |
| Vitamin ARE | - | 852 µg | - |
| Vitamin B1 (Thiamin) | - | 0.32 mg | - |
| Vitamin B12 (Cobalamin) | - | 3.18 µg | - |
| Vitamin B2 (Riboflavin) | - | 1.18 mg | - |
| Vitamin B3 (Niacin) | - | 1.53 mg | - |
| Vitamin B4 (Choline) | - | 307.89 mg | - |
| Vitamin B5 (Pantothenic acid) | - | 0.72 mg | - |
| Vitamin B6 (Pyridoxine) | - | 0.49 mg | - |
| Vitamin B7 (Biotin) | - | 5.43 mg | - |
| Vitamin B9 (Folate) | - | 201.25 µg | - |
| Vitamin C (Ascorbic acid) | - | 76.56 mg | - |
| Vitamin D | - | 10.76 µg | 72% |
| Vitamin D3 | - | 1.7 µg | - |
| Vitamin E | - | 3.97 mg | 33% |
| Vitamin K | - | 887.81 µg | 1184% |
| Water | - | 310.86 g | - |
| Zeaxanthin | - | 10.5 µg | - |
| Zinc | - | 3.68 mg | 37% |
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Nutritional Profile Comparison
📈 Interactive ChartNutrient content comparison per serving
Glucose Curve
Blood Glucose Curve & Glycemic Index
Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.
Calculate for portions:
Glucose Curve
Blood Glucose Curve (0-180 min)
Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.
Glycemic Load (GL): High (26.1)
Chart series:
Time horizon:
Clinical Insight (Glycemic Model)
High glycemic load (GL 26.1) may trigger a pronounced glucose peak (~128 mg/dL) — consider pairing with a post-meal walk or extra fiber.
Glycemic Load (GL)
High
26.1
GL pts
Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.
Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts
Index (GI)
49
Glucose peak
128
mg/dL
P+F+Fiber buffer
0.96
🛡️ Glycemic buffering in this meal
Protein (28.3 g), fat (17.1 g), and dietary fiber (10 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible)
53.2 g
Simple sugars: 3.9 g
Slowing fiber: 10 g
