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General • Easy

Spinach, Avocado, and Feta Omelette

1 / Portion

Contains allergens

Egg Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Iodine Milk Sheep's milk Rennet Salt Lactose Rapeseed Onion

Ingredients - 7

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Whole Chicken Eggs (S)

kcal: 223.5

160 x Gram

(1 g)

Protein 20g Fat 15.52g Carbohydrates 0.96g

Whole Chicken Eggs (S)

Nutrients

Ash 1.1 g

Beta-Cryptoxanthin 20 µg

Calcium 47 mg

Carbohydrate 0.6 g

Chlorine 170 mg

Cholesterol 360 mg

Copper 0.06 mg

Fat 9.7 g

Fatty monounsaturated 4.34 g

Fatty polyunsaturated 0.73 g

Fatty saturated 3 g

Fatty trans 0.02 g

Fiber 1 g

Iron 2.2 mg

KJ 615 kJ

Kcal 147 kcal

Lutein + zeaxanthin 380 mg

Lycopene 1 µg

Magnesium 12 mg

Manganese 0.03 mg

Omega 3 0.04 g

Omega 6 0.69 g

Phosphorus 204 mg

Potassium 133 mg

Protein 12.5 g

Retinol 272 µg

Salt 0.35 g

Selenium 30.7 µg

Sodium 141 mg

Sugar 0.6 g

Vitamin A 272 µg

Vitamin B1 (Thiamin) 0.06 mg

Vitamin B12 (Cobalamin) 1.6 µg

Vitamin B2 (Riboflavin) 0.54 mg

Vitamin B3 (Niacin) 0.06 mg

Vitamin B4 (Choline) 294 mg

Vitamin B6 (Pyridoxine) 0.1 mg

Vitamin B9 (Folate) 47 µg

Vitamin D 1.7 µg

Vitamin D3 1.7 µg

Vitamin E 0.73 mg

Vitamin K 0.3 µg

Water 75.8 g

Zinc 1.76 mg

Whole Chicken Eggs (S)

Avocado

kcal: 123.9

70 x Gram

(1 g)

Protein 1.4g Fat 10.5g Carbohydrates 5.95g

Avocado

Nutrients

Alanine 0.08 g

Arginine 0.09 g

Ash 1.6 g

Aspartic acid 0.2 g

Beta-sitosterol 76 mg

Betaine 0.6 mg

Boron 0.1 mg

Calcium 12 mg

Carbohydrate 8.5 g

Carotene Beta 0.06 mg

Chloride 11 mg

Chlorine 11 mg

Cholesterol 1 mg

Chromium 0.2 µg

Citric acid 0.2 mg

Cobalt 0.2 µg

Copper 0.2 mg

Cystine 0.03 g

Fat 15 g

Fatty monounsaturated 10 g

Fatty polyunsaturated 1.8 g

Fatty saturated 2.1 g

Fatty trans 1 g

Fiber 6.7 g

Fiber insoluble 5.3 g

Fiber soluble 1.4 g

Fluoride 2 mg

Fructose 0.2 g

Galactose 1 g

Glicemyc Index 15 µg

Glucose 0.4 g

Glutamic acid 0.25 g

Glutamine 0.2 g

Glycine 0.06 g

Histidine 0.03 g

Inulin 0.1 g

Iodine 2 µg

Iron 0.6 mg

Isoleucine 0.07 g

KJ 670 kJ

Kcal 160 kcal

Lactose 1 g

Leucine 0.12 g

Lutein + zeaxanthin 0.27 mg

Lysine 0.1 g

Magnesium 29 mg

Malic acid 0.05 g

Maltose 1 g

Manganese 0.1 mg

Methionine 0.02 g

Molybdenum 1 µg

Nickel 0.3 mg

Omega 3 0.11 g

Omega 6 1.8 g

Oxalic acid 19 mg

Phenylalanine 0.08 g

Phosphorus 52 mg

Phytosterols 76 mg

Potassium 485 mg

Proline 0.06 g

Protein 2 g

Quinic acid 0.03 g

Salt 0.02 g

Selenium 0.4 µg

Serine 0.07 g

Silica 2 mg

Sodium 7 mg

Starch 0.1 g

Sucrose 0.1 g

Sugar 0.7 g

Sugar added 1 g

Sulfur 15 mg

Threonine 0.06 g

Total sugar alcohols 1 g

Tryptophan 0.02 g

Tyrosine 0.03 g

Valine 0.09 g

Vitamin A 7 µg

Vitamin B1 (Thiamin) 0.07 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.13 mg

Vitamin B3 (Niacin) 1.7 mg

Vitamin B4 (Choline) 14.2 mg

Vitamin B5 (Pantothenic acid) 1.4 mg

Vitamin B6 (Pyridoxine) 0.26 mg

Vitamin B7 (Biotin) 3.2 mg

Vitamin B9 (Folate) 81 µg

Vitamin C (Ascorbic acid) 10 mg

Vitamin E 2.1 mg

Vitamin K 21 µg

Water 73 g

Zinc 0.6 mg

Avocado

Fresh Spinach 2

kcal: 10.5

50 x Gram

(1 g)

Protein 1.3g Fat 0.3g Carbohydrates 0.65g

Fresh Spinach 2

Nutrients

Alpha Linolenic Acid 0.14 g

Ash 1.9 g

Beta-sitosterol 9 mg

Calcium 100 mg

Carbohydrate 1.3 g

Carotene Beta 3304 mg

Chlorine 100 mg

Cholesterol 1 mg

Complete Protein 1 g

Copper 0.13 mg

Fat 0.6 g

Fatty monounsaturated 0.01 g

Fatty polyunsaturated 0.4 g

Fatty saturated 0.1 g

Fatty trans 1 g

Fiber 2.2 g

Fiber insoluble 1.8 g

Fiber soluble 0.4 g

Folate 94.4 µg

Fructose 0.05 g

Glicemyc Index 15 µg

Glucose 0.05 g

Glutamic acid 0.25 g

Iodine 12 µg

Iron 1.8 mg

KJ 96 kJ

Kcal 23 kcal

Linoleic Acid 0.26 g

Lutein + zeaxanthin 12198 mg

Magnesium 89 mg

Manganese 0.9 mg

Natron 69 g

Nitrate 250 mg

Oleic Acid 0.01 g

Omega 3 0.14 g

Omega 6 0.26 g

Oxalic acid 970 mg

Phosphorus 46 mg

Phytosterols 12 mg

Potassium 558 mg

Protein 2.6 g

Protein Plant 2.6 g

Salt 0.2 g

Selenium 0.4 µg

Sodium 79 mg

Starch 0.1 g

Sugar 0.1 g

Vitamin A 284 µg

Vitamin ARE 568 µg

Vitamin B1 (Thiamin) 0.07 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.2 mg

Vitamin B3 (Niacin) 0.62 mg

Vitamin B5 (Pantothenic acid) 0.23 mg

Vitamin B6 (Pyridoxine) 0.21 mg

Vitamin B9 (Folate) 94.4 µg

Vitamin C (Ascorbic acid) 51 mg

Vitamin D 1 µg

Vitamin E 2.03 mg

Vitamin K 590 µg

Water 91.1 g

Zinc 0.6 mg

Fresh Spinach 2

Feta Cheese

kcal: 86.4

40 x Gram

(1 g)

Protein 6.8g Fat 6.4g Carbohydrates 0.4g

Feta Cheese

Nutrients

Ash 5.2 g

Calcium 500 mg

Carbohydrate 1 g

Chloride 650 mg

Cholesterol 89 mg

Copper 0.08 mg

Fat 16 g

Fatty monounsaturated 3.82 g

Fatty polyunsaturated 0.44 g

Fatty saturated 10.33 g

Fiber 1 g

Iron 0.3 mg

KJ 1105 kJ

Kcal 264 kcal

Lactose 1 g

Magnesium 19 mg

Manganese 0.04 mg

Phosphorus 360 mg

Potassium 62 mg

Protein 17 g

Protein Animal 17 g

Salt 1100 g

Selenium 14 µg

Sodium 434 mg

Sugar 1 g

Vitamin A 135 µg

Vitamin B1 (Thiamin) 0.04 mg

Vitamin B12 (Cobalamin) 1.1 µg

Vitamin B2 (Riboflavin) 0.3 mg

Vitamin B3 (Niacin) 0.1 mg

Vitamin B6 (Pyridoxine) 0.06 mg

Vitamin B9 (Folate) 23 µg

Vitamin D 0.5 µg

Vitamin E 0.4 mg

Vitamin K 1.8 µg

Water 56 g

Zinc 2 mg

Feta Cheese

Cow’s Milk 1.5%

kcal: 9.4

20 x Mililiter

(1 g)

Protein 0.68g Fat 0.3g Carbohydrates 1g

Cow’s Milk 1.5%

Nutrients

Ash 0.7 g

Calcium 120 mg

Carbohydrate 5 g

Chloride 100 mg

Cholesterol 5 mg

Chromium 0.2 µg

Copper 0.01 mg

Fat 1.5 g

Fatty monounsaturated 0.35 g

Fatty polyunsaturated 0.04 g

Fatty saturated 0.96 g

Fatty trans 0.05 g

Fiber 1 g

Fiber insoluble 1 g

Fiber soluble 1 g

Fluoride 2 mg

Glicemyc Index 31 µg

Glutamine 0.2 g

Iodine 15 µg

Iron 0.1 mg

KJ 197 kJ

Kcal 47 kcal

Lactose 4.8 g

Leucine 0.35 g

Lysine 0.27 g

Magnesium 12 mg

Manganese 0.02 mg

Molybdenum 5 µg

Omega 3 0.02 g

Omega 6 0.03 g

Phosphorus 97 mg

Potassium 141 mg

Protein 3.4 g

Salt 0.11 g

Selenium 1.3 µg

Sodium 45 mg

Sucrose 0.2 g

Sugar 5 g

Total sugar alcohols 1 g

Tryptophan 0.05 g

Vitamin A 20 µg

Vitamin B1 (Thiamin) 0.03 mg

Vitamin B12 (Cobalamin) 0.4 µg

Vitamin B2 (Riboflavin) 0.17 mg

Vitamin B3 (Niacin) 0.1 mg

Vitamin B4 (Choline) 15 mg

Vitamin B5 (Pantothenic acid) 0.35 mg

Vitamin B6 (Pyridoxine) 0.05 mg

Vitamin B9 (Folate) 5 µg

Vitamin C (Ascorbic acid) 1 mg

Vitamin D 0.01 µg

Vitamin E 0.05 mg

Vitamin K 0.3 µg

Water 88.5 g

Zinc 0.37 mg

Cow’s Milk 1.5%

Cold-Pressed Rapeseed Oil

kcal: 90.8

10 x Gram

(1 ml)

Protein 0.1g Fat 10g Carbohydrates 0.1g

Cold-Pressed Rapeseed Oil

Nutrients

Alpha Linolenic Acid 10 g

Ash 1 g

Beta-sitosterol 350 mg

Carbohydrate 1 g

Cholesterol 1 mg

Erucic Acid 0.3 g

Fat 100 g

Fatty monounsaturated 60.76 g

Fatty polyunsaturated 28.6 g

Fatty saturated 5.25 g

Fatty trans 0.1 g

Fiber 1 g

KJ 3762 kJ

Kcal 900 kcal

Linoleic Acid 18.6 g

Monounsaturated fat 18:1 c 60.76 g

Oleic Acid 60.76 g

Omega 3 10 g

Omega 6 18.6 g

Phytosterols 700 mg

Polyunsaturated fat 18:2 n-6 18.6 g

Protein 1 g

Salt 1 g

Saturated fat 16:0 3.8 g

Saturated fat 18:0 1.1 g

Sodium 1 mg

Sugar 1 g

Vitamin E 29.05 mg

Vitamin K 71.3 µg

Water 1 g

Cold-Pressed Rapeseed Oil

Chives

kcal: 3.7

10 x Gram

(1 g)

Protein 0.33g Fat 0.07g Carbohydrates 0.43g

Chives

Nutrients

Ash 1.3 g

Beta-carotene 2612 µg

Calcium 92 mg

Carbohydrate 4.3 g

Chloride 60 mg

Cholesterol 1 mg

Copper 0.2 mg

Fat 0.7 g

Fatty monounsaturated 0.05 g

Fatty polyunsaturated 0.3 g

Fatty saturated 0.15 g

Fiber 2.5 g

Fiber insoluble 1.7 g

Fiber soluble 0.8 g

Folate 105 µg

Fructose 0.8 g

Glicemyc Index 15 µg

Glucose 0.9 g

Iron 1.6 mg

KJ 126 kJ

Kcal 30 kcal

Lutein + zeaxanthin 2612 mg

Magnesium 42 mg

Manganese 0.4 mg

Omega 3 0.05 g

Omega 6 0.25 g

Phosphorus 58 mg

Potassium 296 mg

Protein 3.3 g

Salt 0.01 g

Selenium 0.6 µg

Sodium 3 mg

Sucrose 0.2 g

Sugar 1.9 g

Vitamin A 218 µg

Vitamin B1 (Thiamin) 0.08 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.1 mg

Vitamin B3 (Niacin) 0.6 mg

Vitamin B5 (Pantothenic acid) 0.3 mg

Vitamin B6 (Pyridoxine) 0.14 mg

Vitamin B9 (Folate) 64 µg

Vitamin C (Ascorbic acid) 58 mg

Vitamin D 1 µg

Vitamin E 0.2 mg

Vitamin K 212 µg

Water 92 g

Zinc 0.6 mg

Chives

548 kcal

Protein 30.61g

Fat 43.09g

Carbs 9.49g

Fiber 0g

Recipe preparation steps

Szpinak podsmażyć na oleju z odrobiną suszonego czosnku. Do miski wrzucamy jajka i mleko, dodajemy przyprawy i roztrzepujemy widelcem lub mikserem. Wlewamy na patelnię ze szpinakiem, dodajemy pokrojone awokado i fetę, posypujemy szczypiorkiem i ulubionymi przyprawami i smażymy.

Nutrients

food.nutrients.detailed_list

Name	All Portions	Single Portion
Alanine	0.06 g	0.06 g
Alpha Linolenic Acid	1.07 g	1.07 g
Arginine	0.06 g	0.06 g
Ash	6.28 g	6.28 g
Aspartic acid	0.14 g	0.14 g
Beta-Cryptoxanthin	32 µg	32 µg
Beta-carotene	263.84 µg	263.84 µg
Beta-sitosterol	92.7 mg	92.7 mg
Betaine	0.42 mg	0.42 mg
Boron	0.07 mg	0.07 mg
Calcium	366.89 mg	366.89 mg
Carbohydrate	9.49 g	9.49 g
Carotene Beta	1652.04 mg	1652.04 mg
Chloride	293.76 mg	293.76 mg
Chlorine	329.7 mg	329.7 mg
Cholesterol	614 mg	614 mg
Chromium	0.18 µg	0.18 µg
Citric acid	0.14 mg	0.14 mg
Cobalt	0.14 µg	0.14 µg
Complete Protein	0.5 g	0.5 g
Copper	0.36 mg	0.36 mg
Cystine	0.02 g	0.02 g
Erucic Acid	0.03 g	0.03 g
Fat	43.09 g	43.09 g
Fatty monounsaturated	21.64 g	21.64 g
Fatty polyunsaturated	5.71 g	5.71 g
Fatty saturated	11.19 g	11.19 g
Fatty trans	1.25 g	1.25 g
Fiber	8.34 g	8.34 g
Fiber insoluble	4.98 g	4.98 g
Fiber soluble	1.46 g	1.46 g
Fluoride	1.8 mg	1.8 mg
Folate	57.81 µg	57.81 µg
Fructose	0.25 g	0.25 g
Galactose	0.7 g	0.7 g
Glicemyc Index	25.72 µg	25.72 µg
Glucose	0.4 g	0.4 g
Glutamic acid	0.31 g	0.31 g
Glutamine	0.18 g	0.18 g
Glycine	0.04 g	0.04 g
Histidine	0.02 g	0.02 g
Inulin	0.07 g	0.07 g
Iodine	10.4 µg	10.4 µg
Iron	5.14 mg	5.14 mg
Isoleucine	0.05 g	0.05 g
Lactose	2.06 g	2.06 g
Leucine	0.15 g	0.15 g
Linoleic Acid	1.99 g	1.99 g
Lutein + zeaxanthin	6971.03 mg	6971.03 mg
Lycopene	1.6 µg	1.6 µg
Lysine	0.12 g	0.12 g
Magnesium	98.24 mg	98.24 mg
Malic acid	0.04 g	0.04 g
Maltose	0.7 g	0.7 g
Manganese	0.63 mg	0.63 mg
Methionine	0.01 g	0.01 g
Molybdenum	1.7 µg	1.7 µg
Monounsaturated fat 18:1 c	6.08 g	6.08 g
Natron	34.5 g	34.5 g
Nickel	0.21 mg	0.21 mg
Nitrate	125 mg	125 mg
Oleic Acid	6.09 g	6.09 g
Omega 3	1.22 g	1.22 g
Omega 6	4.39 g	4.39 g
Oxalic acid	498.3 mg	498.3 mg
Phenylalanine	0.06 g	0.06 g
Phosphorus	555.06 mg	555.06 mg
Phytosterols	129.2 mg	129.2 mg
Polyunsaturated fat 18:2 n-6	1.86 g	1.86 g
Potassium	914.2 mg	914.2 mg
Proline	0.04 g	0.04 g
Protein	30.61 g	30.61 g
Protein Animal	6.8 g	6.8 g
Protein Plant	1.3 g	1.3 g
Quinic acid	0.02 g	0.02 g
Retinol	435.2 µg	435.2 µg
Salt	440.79 g	440.79 g
Saturated fat 16:0	0.38 g	0.38 g
Saturated fat 18:0	0.11 g	0.11 g
Selenium	55.52 µg	55.52 µg
Serine	0.05 g	0.05 g
Silica	1.4 mg	1.4 mg
Sodium	453 mg	453 mg
Starch	0.12 g	0.12 g
Sucrose	0.13 g	0.13 g
Sugar	3.19 g	3.19 g
Sugar added	0.7 g	0.7 g
Sulfur	10.5 mg	10.5 mg
Threonine	0.04 g	0.04 g
Total sugar alcohols	0.9 g	0.9 g
Tryptophan	0.02 g	0.02 g
Tyrosine	0.02 g	0.02 g
Valine	0.06 g	0.06 g
Vitamin A	662.12 µg	662.12 µg
Vitamin ARE	284 µg	284 µg
Vitamin B1 (Thiamin)	0.23 mg	0.23 mg
Vitamin B12 (Cobalamin)	4.38 µg	4.38 µg
Vitamin B2 (Riboflavin)	1.22 mg	1.22 mg
Vitamin B3 (Niacin)	1.72 mg	1.72 mg
Vitamin B4 (Choline)	483.34 mg	483.34 mg
Vitamin B5 (Pantothenic acid)	1.2 mg	1.2 mg
Vitamin B6 (Pyridoxine)	0.49 mg	0.49 mg
Vitamin B7 (Biotin)	2.24 mg	2.24 mg
Vitamin B9 (Folate)	195.76 µg	195.76 µg
Vitamin C (Ascorbic acid)	38.56 mg	38.56 mg
Vitamin D	3.52 µg	3.52 µg
Vitamin D3	2.72 µg	2.72 µg
Vitamin E	6.76 mg	6.76 mg
Vitamin K	339.5 µg	339.5 µg
Water	267.42 g	267.42 g
Zinc	4.47 mg	4.47 mg