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Frittata with Spinach and Buckwheat
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Frittata with Spinach and Buckwheat

David Janitzek
David Janitzek
Spinach Buckwheat Frittata
Specification & Key Parameters
13 parameter
Parameter Value Parameter Value
Preparation time
~
Number of portions
1
Cena (Walmart)
$1.29
Cost of one portion
$1.29
Number of ingredients needed for preparation
8
Total calories
523
Calories per 1 portion
523 kcal
Amount of protein per portion
29g
Amount of fat per portion
28g
Amount of carbohydrates per portion
39g
Amount of fiber per portion
7g
Glycemic Index (GI)
IG 46
Glycemic Load (GL)
GL 14.6
Prices calculated for Walmart
$1.29 / serving
$1.29 (Number of portions: 1)
Frittata with Spinach and Buckwheat
Specialist Verified
Kcal
523 kcal
Protein 30%
29 g
Fat 29%
27.9 g
Carbohydrates 41%
39.1 g
fiber: 7.3 g IG: 46

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Ingredients

Ingredients

Calculate for portions:
Whole Chicken Eggs (S)

Whole Chicken Eggs (S)

#Chicken Eggs #Gluten-free #Lactose-Free #High-protein #Low-carb
160 Gram (160 Gram) • 224 kcal • $0.67
Egg
B: 20g
T: 15.5g
W: 1g
224 kcal
Fresh Spinach 2

Fresh Spinach 2

#Spinach #Fresh
100 Gram (100 Gram) • 21 kcal • $0.17
Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Iodine
B: 2.6g
T: 0.6g
W: 1.3g
21 kcal
Cherry Tomatoes

Cherry Tomatoes

#Nutrition #Vegan #Vegetarian #Gluten-free #Lactose-Free
100 Gram (100 Gram) • 20 kcal • $0.25
Tomato Salicylates Histamine
B: 0.9g
T: 0.2g
W: 3.6g
20 kcal
Millet Groats

Millet Groats

#DASH Diet #Heart Health #Millet #Vegan #Vegetarian
40 Gram (40 Gram) • 142 kcal • $0.08
Millet Oats
B: 4.2g
T: 1.2g
W: 28.6g
142 kcal
Onion

Onion

#Onion #Vegan #Vegetarian #Gluten-free #Lactose-Free
30 Gram (30 Gram) • 12 kcal • $0.03
Onion
B: 0.3g
T: 0g
W: 2.8g
12 kcal
Dried Tomatoes

Dried Tomatoes

#Dried Tomatoes
20 Gram (20 Gram) • 4 kcal • $0.05
Tomato Salicylates Latex-Fruit Syndrome
B: 0.2g
T: 0g
W: 0.7g
4 kcal
Cow’s Milk 1.5%

Cow’s Milk 1.5%

#Healthy Diet #Heart-healthy Foods #Nutrition
20 Mililiter (20 Mililiter (20 g)) • 10 kcal • $0.02
Milk Lactose
B: 0.7g
T: 0.3g
W: 1g
10 kcal
Cold-Pressed Rapeseed Oil

Cold-Pressed Rapeseed Oil

#Rapeseed Oil #Vegan #Vegetarian #Gluten-free #Lactose-Free
10 Gram (10 Gram) • 91 kcal • $0.02
Rapeseed
B: 0.1g
T: 10g
W: 0.1g
91 kcal

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Supermarket Chain Price Comparator

PRO Price Comparator & Store Map Store Prices

Supermarket Chain Price Comparator — Frittata with Spinach and Buckwheat

Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.

Cheapest Aldi
1,17 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 1,17 €
100 kcal 0,22 €
20 g protein 0,81 €
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
1,17 € 1,17 € 2,34 € 4,68 €
Lidl +2%
1,19 € 1,19 € 2,38 € 4,76 €
Tesco +10%
1,29 € 1,29 € 2,58 € 5,16 €
Carrefour +14%
1,33 € 1,33 € 2,66 € 5,32 €
SPAR +17%
1,37 € 1,37 € 2,74 € 5,48 €

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Recipe preparation steps

1
Rinse the millet in a fine-mesh sieve with cold water, pour boiling water over it, and rinse again with cold water. Then cook it in salted water at a 1:2.5 ratio (millet to water) for about 15 minutes.
2
Finely chop the onion and sun-dried tomatoes, and wash and halve the cherry tomatoes. In a bowl, whisk the eggs with milk and seasonings (such as turmeric, salt, and pepper).
3
Heat the rapeseed oil in a skillet, add the fresh spinach with a touch of garlic, and sauté for about 2–3 minutes until the leaves wilt.
4
Add the cooked millet, chopped onion, and sun-dried tomatoes to the pan, pour in the egg mixture, and arrange the halved cherry tomatoes on top. Cook the frittata on both sides over medium heat until set.
Contains allergens 14
Egg Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Iodine Tomato Salicylates Histamine Millet Oats Onion Milk Lactose Rapeseed

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Nutrients

Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 portion)

Calculate for portions:
Macronutrient Distribution 1 portion
523 kcal
Protein 29g (22% kcal)
Fat 27.9g (48% kcal)
Carbs 39.1g (30% kcal)
Protein
29g
Fat
27.9g
Carbs
39.1g
Fiber
7.3g
Frittata with Spinach and Buckwheat
Bio-Analysis Recipe

Frittata with Spinach and Buckwheat

523 kcal B: 29g T: 27.9g W: 39.1g 7.3g fib.
Glycemic Load
IG 46 ŁG 15
Moderate
Workout Window
120 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 131 nutrients organized by category and RDA coverage.

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Estimated Daily Glycemic & Insulin Curve

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): Moderate (14.6)
Chart series:
Time horizon:
180 90 160 74 140 57 120 41 100 25 80 8 140 mg/dL 0 min 15 min 30 min 45 min 60 min 90 min 120 min 150 min 180 min 6 µU/mL 15 µU/mL 23 µU/mL 25 µU/mL 21 µU/mL 15 µU/mL 10 µU/mL 8 µU/mL 6 µU/mL 86 mg/dL 96 mg/dL 104 mg/dL 106 mg/dL 102 mg/dL 97 mg/dL 92 mg/dL 88 mg/dL 86 mg/dL 106 mg/dL
Clinical Insight (Glycemic Model) Moderate glycemic load (GL 14.6) leads to a controlled glucose rise up to ~106 mg/dL followed by a gradual return to baseline.
Glycemic Load (GL) Moderate
14.6 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)
46
Glucose peak
106
mg/dL
P+F+Fiber buffer
1.5
🛡️ Glycemic buffering in this meal
Protein (29 g), fat (27.9 g), and dietary fiber (7.3 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 31.8 g
Simple sugars: 6.7 g Slowing fiber: 7.3 g
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