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General • Easy

Low Carb Spinach Omelette

15 min

1 / Portion

Contains allergens

Black Pepper Rapeseed Tomato Histamine Latex-Fruit Syndrome Salicylates Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Iodine Rye Gluten Egg

Ingredients - 6

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Black Pepper

kcal: 0.3

1 x Pinch

(0.1 g)

Protein 0.01g Fat 0g Carbohydrates 0.06g

Black Pepper

Nutrients

Ash 4.4 g

Calcium 443 mg

Carbohydrate 64.81 g

Cholesterol 1 mg

Chromium 1 µg

Cobalt 1 µg

Copper 1.3 mg

Fat 3.26 g

Fatty monounsaturated 0.74 g

Fatty polyunsaturated 0.99 g

Fatty saturated 1.39 g

Fatty trans 1 g

Fiber 26.5 g

Fiber insoluble 1 g

Fiber soluble 1 g

Fluoride 1 mg

Iodine 1 µg

Iron 9.7 mg

KJ 1050 kJ

Kcal 251 kcal

Magnesium 171 mg

Manganese 5.6 mg

Molybdenum 1 µg

Omega 3 0.04 g

Omega 6 0.95 g

Phosphorus 158 mg

Potassium 1329 mg

Protein 10.95 g

Salt 0.05 g

Selenium 0.3 µg

Sodium 20 mg

Sugar 0.64 g

Sulfur 1 mg

Vitamin A 27 µg

Vitamin B1 (Thiamin) 0.11 mg

Vitamin B2 (Riboflavin) 0.18 mg

Vitamin B3 (Niacin) 1.1 mg

Vitamin B5 (Pantothenic acid) 1.4 mg

Vitamin B6 (Pyridoxine) 0.3 mg

Vitamin B9 (Folate) 17 µg

Vitamin C (Ascorbic acid) 21 mg

Vitamin E 1 mg

Vitamin K 164 µg

Water 12.46 g

Zinc 1.2 mg

Black Pepper

Cold-Pressed Rapeseed Oil

kcal: 45.4

1 x Teaspoon

(5 ml)

Protein 0.05g Fat 5g Carbohydrates 0.05g

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

Tomato

kcal: 27.7

1 x Small piece

(140 g)

Protein 1.26g Fat 0.28g Carbohydrates 5.04g

Tomato

Nutrients

Acidity 0.4 g

Alanine 30 g

Alcohol 1 g

Arginine 35 g

Ash 0.5 g

Aspartic acid 90 g

Beta-Cryptoxanthin 10 µg

Beta-sitosterol 6 mg

Boron 0.1 mg

Calcium 9 mg

Campesterol 0.5 g

Carbohydrate 3.6 g

Carotene Alpha 101 µg

Carotene Beta 449 mg

Chlorine 44 mg

Cholesterol 1 mg

Chromium 1 µg

Citric acid 0.4 mg

Cobalt 1 µg

Copper 0.06 mg

Cysteine 5 g

Fat 0.2 g

Fatty monounsaturated 0.02 g

Fatty polyunsaturated 0.12 g

Fatty saturated 0.05 g

Fatty trans 1 g

Fiber 1.2 g

Fiber insoluble 0.9 g

Fiber soluble 0.3 g

Fluoride 1 mg

Folate 15 µg

Fructose 1.2 g

Galactose 1 g

Glicemyc Index 38 µg

Glucose 1.3 g

Glutamic acid 146 g

Glutamine 60 g

Glycine 25 g

Histidine 15 g

Hydroxyproline 1 g

Iodine 1 µg

Iron 0.5 mg

Isoleucine 25 g

KJ 75 kJ

Kcal 18 kcal

Lactose 1 g

Leucine 40 g

Lutein + zeaxanthin 123 mg

Lycopene 2573 µg

Lysine 40 g

Magnesium 8 mg

Malic acid 0.1 g

Maltose 1 g

Manganese 0.06 mg

Methionine 10 g

Molybdenum 1 µg

Nickel 1 mg

Nitrogen 14 g

Omega 3 0.01 g

Omega 6 0.08 g

Oxalic acid 5 mg

Phenylalanine 30 g

Phosphorus 21 mg

Phytoene 3000 µg

Phytofluene 300 µg

Phytosterols 7 mg

Polyols 1 g

Potassium 282 mg

Proline 25 g

Protein 0.9 g

Salt 0.02 g

Selenium 1 µg

Serine 30 g

Silica 1 mg

Sodium 8 mg

Starch 0.1 g

Stigmasterol 0.3 g

Sucrose 0.1 g

Sugar 2.6 g

Sugar Alcohols 1 g

Sugar added 1 g

Sulfur 12 mg

Taurine 1 mg

Threonine 25 g

Total Carbohydrates 3.6 g

Total Fat 0.2 g

Total Protein 0.9 g

Tryptophan 10 g

Tyrosine 20 g

Valine 35 g

Vitamin A 107 µg

Vitamin B1 (Thiamin) 0.06 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.04 mg

Vitamin B3 (Niacin) 1 mg

Vitamin B4 (Choline) 6.7 mg

Vitamin B5 (Pantothenic acid) 0.1 mg

Vitamin B6 (Pyridoxine) 0.15 mg

Vitamin B7 (Biotin) 1 mg

Vitamin C (Ascorbic acid) 23 mg

Vitamin D 1 µg

Vitamin E 1.22 mg

Vitamin K 7.9 µg

Water 94.5 g

Witamine B8 (Inositol) 20 mg

Zinc 0.26 mg

Tomato

Fresh Spinach 2

kcal: 0.3

1 x Handfull

(1 g)

Protein 0.03g Fat 0.01g Carbohydrates 0.01g

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

Wholemeal Rye Bread

kcal: 154.6

2 x Slice of bread

(30 g)

Protein 5.4g Fat 1.98g Carbohydrates 28.8g

Wholemeal Rye Bread

Nutrients

Ash 1.5 g

Calcium 25 mg

Carbohydrate 48 g

Cholesterol 1 mg

Copper 0.3 mg

Fat 3.3 g

Fatty monounsaturated 0.8 g

Fatty polyunsaturated 1.5 g

Fatty saturated 0.5 g

Fiber 8.5 g

Fiber insoluble 6 g

Fiber soluble 2.5 g

Glicemyc Index 50 µg

Iron 2.8 mg

KJ 1083 kJ

Kcal 259 kcal

Lignin 0.3 g

Magnesium 70 mg

Manganese 2.1 mg

Omega 3 0.15 g

Omega 6 1.3 g

Phosphorus 200 mg

Potassium 230 mg

Protein 9 g

Salt 1.5 g

Selenium 12 µg

Sodium 600 mg

Starch 40 g

Sucrose 1.6 g

Sugar 6.6 g

Vitamin B1 (Thiamin) 0.18 mg

Vitamin B2 (Riboflavin) 0.1 mg

Vitamin B3 (Niacin) 0.71 mg

Vitamin B5 (Pantothenic acid) 0.6 mg

Vitamin B6 (Pyridoxine) 0.17 mg

Vitamin B9 (Folate) 25 µg

Vitamin E 0.86 mg

Vitamin K 5.9 µg

Water 37 g

Zinc 1.5 mg

Wholemeal Rye Bread

Whole Chicken Eggs (L)

kcal: 78.2

1 x Piece

(56 g)

Protein 7g Fat 5.43g Carbohydrates 0.34g

Whole Chicken Eggs (L)

Nutrients

Alanine 0.65 g

Arginine 0.65 g

Ash 1.1 g

Aspartic acid 1.1 g

Beta-carotene 10 µg

Calcium 47 mg

Carbohydrate 0.6 g

Chlorine 160 mg

Cholesterol 360 mg

Copper 0.06 mg

Cysteine 0.25 g

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

Folate 47 µg

Glutamic acid 1.5 g

Glycine 0.35 g

Histidine 0.25 g

Iron 2.2 mg

Isoleucine 0.6 g

KJ 615 kJ

Kcal 147 kcal

Leucine 0.9 g

Lutein + zeaxanthin 250 mg

Lysine 0.9 g

Magnesium 12 mg

Manganese 0.03 mg

Methionine 0.35 g

Omega 3 0.04 g

Omega 6 0.69 g

Phenylalanine 0.6 g

Phosphorus 204 mg

Potassium 133 mg

Proline 0.4 g

Protein 12.5 g

Retinol 272 µg

Salt 0.35 g

Selenium 30.7 µg

Serine 0.75 g

Sodium 141 mg

Sugar 0.6 g

Threonine 0.5 g

Tryptophan 0.16 g

Tyrosine 0.45 g

Valine 0.7 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) 293.5 mg

Vitamin B5 (Pantothenic acid) 1.4 mg

Vitamin B6 (Pyridoxine) 0.1 mg

Vitamin D 1.7 µg

Vitamin D3 1.7 µg

Vitamin E 0.73 mg

Vitamin K 0.3 µg

Water 75 g

Zinc 1.76 mg

Whole Chicken Eggs (L)

307 kcal

Protein 13.75g

Fat 12.7g

Carbs 34.3g

Fiber 0g

Recipe preparation steps

Bake the bread in a toaster.

Remove from the toaster, place on a plate and add the spinach on top.

Grease the pan with oil and heat it. Crack the eggs into a bowl and beat them with a fork. Pour the mixture into the pan.

When the egg is set, divide the omelette in half and fold each part into a cube so that it fits on a slice of bread.

Place the omelette on the bread and eat it with the tomato.

Season with your favorite spices.

Nutrients

food.nutrients.detailed_list

Name	All Portions	Single Portion
Acidity	0.56 g	0.56 g
Alanine	42.36 g	42.36 g
Alcohol	1.4 g	1.4 g
Alpha Linolenic Acid	0.5 g	0.5 g
Arginine	49.36 g	49.36 g
Ash	2.29 g	2.29 g
Aspartic acid	126.62 g	126.62 g
Beta-Cryptoxanthin	14 µg	14 µg
Beta-carotene	5.6 µg	5.6 µg
Beta-sitosterol	25.99 mg	25.99 mg
Boron	0.14 mg	0.14 mg
Calcium	55.36 mg	55.36 mg
Campesterol	0.7 g	0.7 g
Carbohydrate	34.3 g	34.3 g
Carotene Alpha	141.4 µg	141.4 µg
Carotene Beta	661.64 mg	661.64 mg
Chlorine	152.2 mg	152.2 mg
Cholesterol	203.66 mg	203.66 mg
Chromium	1.4 µg	1.4 µg
Citric acid	0.56 mg	0.56 mg
Cobalt	1.4 µg	1.4 µg
Complete Protein	0.01 g	0.01 g
Copper	0.29 mg	0.29 mg
Cysteine	7.14 g	7.14 g
Erucic Acid	0.02 g	0.02 g
Fat	12.7 g	12.7 g
Fatty monounsaturated	5.98 g	5.98 g
Fatty polyunsaturated	2.91 g	2.91 g
Fatty saturated	2.31 g	2.31 g
Fatty trans	1.43 g	1.43 g
Fiber	7.44 g	7.44 g
Fiber insoluble	4.88 g	4.88 g
Fiber soluble	1.92 g	1.92 g
Fluoride	1.4 mg	1.4 mg
Folate	48.26 µg	48.26 µg
Fructose	1.68 g	1.68 g
Galactose	1.4 g	1.4 g
Glicemyc Index	83.35 µg	83.35 µg
Glucose	1.82 g	1.82 g
Glutamic acid	205.24 g	205.24 g
Glutamine	84 g	84 g
Glycine	35.2 g	35.2 g
Histidine	21.14 g	21.14 g
Hydroxyproline	1.4 g	1.4 g
Iodine	1.52 µg	1.52 µg
Iron	3.64 mg	3.64 mg
Isoleucine	35.34 g	35.34 g
Lactose	1.4 g	1.4 g
Leucine	56.5 g	56.5 g
Lignin	0.18 g	0.18 g
Linoleic Acid	0.93 g	0.93 g
Lutein + zeaxanthin	434.18 mg	434.18 mg
Lycopene	3602.2 µg	3602.2 µg
Lysine	56.5 g	56.5 g
Magnesium	60.98 mg	60.98 mg
Malic acid	0.14 g	0.14 g
Maltose	1.4 g	1.4 g
Manganese	1.38 mg	1.38 mg
Methionine	14.2 g	14.2 g
Molybdenum	1.4 µg	1.4 µg
Monounsaturated fat 18:1 c	3.04 g	3.04 g
Natron	0.69 g	0.69 g
Nickel	1.4 mg	1.4 mg
Nitrate	2.5 mg	2.5 mg
Nitrogen	19.6 g	19.6 g
Oleic Acid	3.04 g	3.04 g
Omega 3	0.62 g	0.62 g
Omega 6	2.21 g	2.21 g
Oxalic acid	16.7 mg	16.7 mg
Phenylalanine	42.34 g	42.34 g
Phosphorus	264.26 mg	264.26 mg
Phytoene	4200 µg	4200 µg
Phytofluene	420 µg	420 µg
Phytosterols	44.92 mg	44.92 mg
Polyols	1.4 g	1.4 g
Polyunsaturated fat 18:2 n-6	0.93 g	0.93 g
Potassium	614.19 mg	614.19 mg
Proline	35.22 g	35.22 g
Protein	13.75 g	13.75 g
Protein Plant	0.03 g	0.03 g
Retinol	152.32 µg	152.32 µg
Salt	1.18 g	1.18 g
Saturated fat 16:0	0.19 g	0.19 g
Saturated fat 18:0	0.06 g	0.06 g
Selenium	25.79 µg	25.79 µg
Serine	42.42 g	42.42 g
Silica	1.4 mg	1.4 mg
Sodium	451.02 mg	451.02 mg
Starch	24.14 g	24.14 g
Stigmasterol	0.42 g	0.42 g
Sucrose	1.1 g	1.1 g
Sugar	7.99 g	7.99 g
Sugar Alcohols	1.4 g	1.4 g
Sugar added	1.4 g	1.4 g
Sulfur	16.8 mg	16.8 mg
Taurine	1.4 mg	1.4 mg
Threonine	35.28 g	35.28 g
Total Carbohydrates	5.04 g	5.04 g
Total Fat	0.28 g	0.28 g
Total Protein	1.26 g	1.26 g
Tryptophan	14.09 g	14.09 g
Tyrosine	28.25 g	28.25 g
Valine	49.39 g	49.39 g
Vitamin A	304.99 µg	304.99 µg
Vitamin ARE	5.68 µg	5.68 µg
Vitamin B1 (Thiamin)	0.24 mg	0.24 mg
Vitamin B12 (Cobalamin)	2.31 µg	2.31 µg
Vitamin B2 (Riboflavin)	0.42 mg	0.42 mg
Vitamin B3 (Niacin)	1.87 mg	1.87 mg
Vitamin B4 (Choline)	173.74 mg	173.74 mg
Vitamin B5 (Pantothenic acid)	1.28 mg	1.28 mg
Vitamin B6 (Pyridoxine)	0.37 mg	0.37 mg
Vitamin B7 (Biotin)	1.4 mg	1.4 mg
Vitamin B9 (Folate)	15.96 µg	15.96 µg
Vitamin C (Ascorbic acid)	32.73 mg	32.73 mg
Vitamin D	2.36 µg	2.36 µg
Vitamin D3	0.95 µg	0.95 µg
Vitamin E	4.11 mg	4.11 mg
Vitamin K	24.4 µg	24.4 µg
Water	197.47 g	197.47 g
Witamine B8 (Inositol)	28 mg	28 mg
Zinc	2.26 mg	2.26 mg