Spinach and Cheese Omelet

A spinach and cheese omelet is a classic breakfast dish made by folding beaten eggs with sautéed spinach and melted cheese, typically cheddar, feta, or goat cheese. It's a staple in Western cuisines, particularly popular in American and European breakfast menus for its simplicity and versatility.

🍽️ Nutrition at a glance

This dish is high in protein and healthy fats from the eggs and cheese, with minimal carbs unless served with bread or sides. It provides key nutrients like vitamin K from spinach, calcium from cheese, and B vitamins from eggs, with a typical serving containing around 300-400 calories.

Nutrition breakdown

Calories	285 kcal
Protein	20 g
Carbs	3 g
Fat	21 g
Fiber	1.5 g
Sugar	1.5 g
Sodium	450 mg
Potassium	380 mg
Vitamin A	320 µg
Vitamin K	120 µg
Folate	110 µg
Calcium	220 mg
Iron	2.5 mg
Phosphorus	280 mg
Vitamin B12	1.2 µg

Per 1 omelet (approx. 180 g) · estimated, varies by recipe

💡 What's interesting

Culturally, the omelet is a global comfort food adapted to local ingredients, while nutritionally, this combination offers a balanced meal that supports muscle health and bone strength, making it a favorite for both quick breakfasts and light dinners.