Spinach and mushroom omelette: calories and protein.
An omelette is mostly eggs, so it is one of the easier breakfasts to log. What changes it is the oil in the pan and what you add to it. Here is a three-egg omelette with a side salad.
2 min read
01 / The numbers
How much is in one omelette?
Three large eggs with 40 g of spinach and 60 g of mushrooms, cooked in a teaspoon of olive oil and served with a handful of salad leaves, come to 285 calories and 23 g of protein. The eggs are 214 calories and 19 g of protein of it.
| Amount | Calories | Protein | Carbs | Fat | |
|---|---|---|---|---|---|
| Eggs | 3 large | 214 | 19 g | 1 g | 14 g |
| Spinach | 40 g | 9 | 1 g | 1 g | 0 g |
| Mushrooms | 60 g | 13 | 2 g | 2 g | 0 g |
| Olive oil | 1 tsp | 40 | 0 g | 0 g | 5 g |
| Mixed salad leaves | 50 g | 8 | 1 g | 1 g | 0 g |
| Total | 285 | 23 g | 6 g | 19 g |
Calculated from USDA FoodData Central values, the reference GymTribe's food catalog uses. Rows are rounded, so they may not add up exactly, and brands and portion sizes change the real number.
02 / What changes it
What changes the number.
- Two eggs or three. Each large egg is 72 calories and 6 g of protein, so a two-egg omelette is about 210 calories and 16 g of protein.
- The oil. A teaspoon of olive oil is 40 calories; a tablespoon is 121. A non-stick pan lets you use less.
- Cheese. 30 g of feta adds 80 calories and 4 g of protein; 15 g of grated parmesan adds 63 calories and 4 g.
- Toast on the side. A 32 g slice of whole-grain bread adds 81 calories and 4 g of protein.
03 / Logging it
How to log it.
This dish is not in GymTribe's food catalog, so log it with a photo in the AI calorie counter and check each portion before saving, or add the ingredients by hand with their amounts. Similar egg dishes in the catalog: omelette with toast and egg bhurji.
Keep it simple
Measure the oil.
The vegetables barely move the number; the oil, cheese and toast do. These numbers are estimates from USDA FoodData Central values, not medical or clinical nutrition advice.
Try it in your own day.
