Sauteed Spinach with Egg
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 14.67 g | 5% |
| Net Carbohydrates | 6.93 g | 3% |
| Sugars | 1.54 g | 4% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 7.74 g | 28% |
| Protein | 22.18 g | 44% |
| Total Fat | 24.91 g | 32% |
| Saturated Fat | 5.1 g | 26% |
| Monounsaturated Fat | 13.85 g | - |
| Polyunsaturated Fat | 4.01 g | - |
| Trans Fat | 0 g | 0% |
| Cholesterol | 370 mg | 123% |
| Vitamins | ||
| Vitamin A | 1754.19 mcg | 195% |
| Vitamin C | 97.41 mg | 108% |
| Vitamin D | 2 mcg | 10% |
| Minerals | ||
| Sodium | 1572.73 mg | 68% |
| Potassium | 2068.61 mg | 44% |
| Calcium | 410.64 mg | 32% |
| Magnesium | 283.03 mg | 67% |
| Iron | 11.22 mg | 62% |
| Zinc | 3.29 mg | 30% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
195%
Vitamin C
108%
Vitamin D
10%
Vitamin E
66%
Vitamin K
1,376%
Vitamin B1
20%
Vitamin B2
84%
Vitamin B3
33%
Vitamin B5
37%
Vitamin B6
56%
Vitamin B7
73%
Vitamin B9
0%
Vitamin B12
42%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
32%
Iron
62%
Magnesium
67%
Phosphorus
30%
Potassium
44%
Sodium
68%
Zinc
30%
Copper
53%
Manganese
140%
Selenium
62%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
0.2%
Isoleucine
0.1%
Valine
0.2%
Lysine
0%
Tryptophan
0.1%
Threonine
0.1%
Phenylalanine
0.2%
Methionine
0.1%
Histidine
0.1%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 348 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
51 min
Jogging
44 min
Cycling
45 min
Walking
1 h 22 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Sauteed spinach with egg offers a nutrient-dense profile, providing essential vitamins such as A, C, K1, and folate from spinach, along with antioxidants like lutein and zeaxanthin from eggs. Spinach also contributes minerals like iron, calcium, and magnesium, and beneficial plant compounds such as kaempferol and quercetin, which offer antioxidant and anti-inflammatory effects. A Nordic Nutrition Review found that consuming one egg per day is unlikely to adversely affect overall disease risk, including cardiovascular diseases, type 2 diabetes, and cancer, a finding supported by recent observational studies in European populations.
1. Spinach 101: Nutrition Facts and Health Benefits
Source: Healthline, 2019
Summary: Spinach is highly nutrient-dense, providing essential vitamins such as A, C, and K1, along with minerals like iron, calcium, and folic acid.
Read More: https://www.healthline.com/nutrition/foods/spinach
2. Spinach: Nutrition and Health Benefits
Source: Medical News Today, 2018
Summary: Spinach is a highly nutritious leafy green vegetable offering a wide array of health benefits, including improved blood glucose control for individuals with diabetes, reduced cancer risk, and enhanced bone health.
3. The Best Foods for Vitamins and Minerals - Harvard Health
Source: Harvard Health, 2016
Summary: Spinach is a good source of Vitamin B9 (folate), Vitamin C, Vitamin A, Vitamin K, and Magnesium, while eggs provide Vitamin B7 (biotin), Vitamin A, and Vitamin K.
Read More: https://www.health.harvard.edu/healthy-aging-and-longevity/the-best-foods-for-vitamins-and-minerals
4. Are Eggs Good Again? A Precision Nutrition Perspective on the Effects of Eggs on Cardiovascular Risk, Taking Into Account Plasma Lipid Profiles and Tmao.
Source: PubMed
Summary: Egg intake does not adversely affect plasma lipid profiles for most individuals, though it may be contraindicated for cholesterol hyper-absorbers or those unable to maintain cholesterol homeostasis.
Read More: https://pubmed.ncbi.nlm.nih.gov/34801688/
5. Antioxidants, Vitamins, & Supplements for Immune System
Source: WebMD
Summary: Spinach is an excellent source of vitamin C and carotenoids, while eggs are rich in the antioxidants lutein and zeaxanthin.
Read More: https://www.webmd.com/food-recipes/antioxidants-your-immune-system-super-foods-optimal-health
6. Eggs - a Scoping Review for Nordic Nutrition Recommendations 2023.
Source: PubMed, 2022
Summary: Consuming one egg per day is unlikely to adversely affect overall disease risk, including cardiovascular diseases, type 2 diabetes, and cancer.
Read More: https://pubmed.ncbi.nlm.nih.gov/38370115/
