Nutritional Facts: Mushroom and Spinach Frittata With Smoked Gouda

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  2 teaspoons (9g)
olive oil
1/3 cup (53g)
vidalia onions
2 cups (140g)
sliced mushrooms
4 cups (120g)
baby spinach leaves
2 large (100g)
eggs
4 large (132g)
egg whites
1/2 cup (57g)
smoked gouda cheese
1/4 teaspoon (2g)
salt
1/4 teaspoon (1g)
black pepper
1 to taste (0g)
cooking spray
Total 1 serving
Alanine (g) 0.0 0.0 0.3 0.2 0.7 0.9 0.4 0.0 0.0 n/a 3 1
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Arginine (g) 0.0 0.1 0.1 0.2 0.8 0.9 0.5 0.0 0.0 n/a 3 1
Ash (g) 0.0 0.2 1.2 2.1 1.1 0.8 2.2 1.5 0.0 n/a 9 2
Aspartic acid (g) 0.0 0.0 0.3 0.3 1.3 1.6 1.0 0.0 0.0 n/a 5 1
Beta-sitosterol n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 0.1 12.3 4.2 118.8 56.0 9.2 395.5 0.4 2.5 n/a 599 150
Calories 79.6 21.3 30.8 27.6 143.0 68.6 201.1 0.0 1.4 n/a 573 143
Calories (kj) 332.9 88.4 130.2 116.4 599.0 285.1 842.4 0.0 6.0 n/a 2,401 600
Campesterol n/a n/a 2.8 n/a n/a n/a n/a n/a n/a n/a 3 1
Carbohydrates (g) 0.0 5.0 4.6 4.4 0.7 1.0 1.3 0.0 0.4 n/a 17 4
Cholesterol (mg) 0.0 0.0 0.0 0.0 372.0 0.0 64.4 0.0 0.0 n/a 436 109
Copper (mg) 0.0 0.0 0.4 0.2 0.1 0.0 0.0 0.0 0.0 n/a 1 0
Cystine (g) 0.0 0.0 0.0 0.0 0.3 0.4 0.1 0.0 0.0 n/a 1 0
Dietary Fiber (g) 0.0 0.9 1.4 2.6 0.0 0.0 0.0 0.0 0.1 n/a 5 1
Folate (mcg) 0.0 10.1 23.8 232.8 47.0 5.3 11.9 0.0 0.1 n/a 331 83
Folate, DFE (mcg) 0.0 10.1 23.8 232.8 47.0 5.3 11.9 0.0 0.1 n/a 331 83
Folate, food (mcg) 0.0 10.1 23.8 232.8 47.0 5.3 11.9 0.0 0.1 n/a 331 83
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Fructose n/a 0.7 0.2 0.2 0.0 0.1 n/a n/a 0.0 n/a 1 0
Galactose n/a 0.0 0.0 0.1 0.0 0.1 n/a n/a 0.0 n/a 0 0
Glucose (dextrose) n/a 1.0 2.1 0.1 0.4 0.4 n/a n/a 0.0 n/a 4 1
Glutamic acid (g) 0.0 0.1 0.5 0.4 1.7 2.0 3.5 0.0 0.0 n/a 8 2
Glycine (g) 0.0 0.0 0.1 0.2 0.4 0.5 0.3 0.0 0.0 n/a 2 0
Histidine (g) 0.0 0.0 0.1 0.1 0.3 0.4 0.6 0.0 0.0 n/a 1 0
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0 0
Iron (mg) 0.1 0.1 0.7 3.3 1.8 0.1 0.1 0.0 0.1 n/a 6 2
Isoleucine (g) 0.0 0.0 0.1 0.2 0.7 0.9 0.7 0.0 0.0 n/a 3 1
Lactose n/a 0.0 0.0 0.0 0.0 0.1 n/a n/a 0.0 n/a 0 0
Leucine (g) 0.0 0.0 0.2 0.3 1.1 1.3 1.4 0.0 0.0 n/a 4 1
Lysine (g) 0.0 0.0 0.1 0.2 0.9 1.1 1.5 0.0 0.0 n/a 4 1
Magnesium (mg) 0.0 5.3 12.6 94.8 12.0 14.5 16.4 0.0 1.0 n/a 157 39
Maltose n/a 0.0 0.0 0.0 0.0 0.1 n/a n/a 0.0 n/a 0 0
Manganese (mg) 0.0 0.1 0.1 1.1 0.0 0.0 0.0 0.0 0.1 n/a 1 0
Methionine (g) 0.0 0.0 0.0 0.1 0.4 0.5 0.4 0.0 0.0 n/a 1 0
Monounsaturated Fat (g) 6.6 0.0 0.0 0.0 3.7 0.0 4.4 0.0 0.0 n/a 15 4
Niacin (mg) 0.0 0.1 5.0 0.9 0.1 0.1 0.0 0.0 0.0 n/a 6 2
Pantothenic acid (mg) 0.0 0.1 2.1 0.1 1.5 0.3 0.2 0.0 0.0 n/a 4 1
Phenylalanine (g) 0.0 0.0 0.1 0.2 0.7 0.9 0.8 0.0 0.0 n/a 3 1
Phosphorus (mg) 0.0 15.5 120.4 58.8 198.0 19.8 308.5 0.0 0.9 n/a 722 180
Phytosterols (mg) 19.9 8.0 n/a 10.8 n/a n/a n/a 0.0 0.5 n/a 39 10
Polyunsaturated Fat (g) 0.9 0.0 0.2 0.2 1.9 0.0 0.4 0.0 0.0 n/a 4 1
Potassium (mg) 0.1 77.8 445.2 669.6 138.0 215.2 68.4 0.1 7.6 n/a 1,622 405
Proline (g) 0.0 0.0 0.1 0.1 0.5 0.6 1.8 0.0 0.0 n/a 3 1
Protein (g) 0.0 0.6 4.3 3.4 12.6 14.4 14.1 0.0 0.1 n/a 49 12
Retinol (mcg) 0.0 0.0 0.0 0.0 160.0 0.0 92.7 0.0 0.0 n/a 253 63
Riboflavin (mg) 0.0 0.0 0.6 0.2 0.5 0.6 0.2 0.0 0.0 n/a 2 1
Saturated Fat (g) 1.2 0.0 0.1 0.1 3.1 0.0 10.0 0.0 0.0 n/a 14 4
Selenium (mcg) 0.0 0.3 13.0 1.2 30.7 26.4 8.2 0.0 0.0 n/a 80 20
Serine (g) 0.0 0.0 0.1 0.1 1.0 1.1 0.9 0.0 0.0 n/a 3 1
Sodium (mg) 0.2 2.1 7.0 94.8 142.0 219.1 462.7 581.4 0.1 n/a 1,509 377
Starch n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Stigmasterol n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Sucrose n/a 0.5 0.0 0.1 0.0 0.1 n/a n/a 0.0 n/a 1 0
Sugar (g) 0.0 2.3 2.8 0.5 0.4 0.9 1.3 0.0 0.0 n/a 8 2
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 0.0 0.0 0.1 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Threonine (g) 0.0 0.0 0.1 0.1 0.6 0.6 0.5 0.0 0.0 n/a 2 0
Tocopherol, alpha (mg) 1.3 0.0 0.0 2.4 1.1 0.0 0.1 0.0 0.0 n/a 5 1
Tocopherol, beta (mg) 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 0.0 0.0 0.1 n/a n/a n/a 0.0 n/a 0 0
Tocopherol, gamma (mg) 0.1 0.0 0.0 0.2 0.5 n/a n/a n/a 0.0 n/a 1 0
Total Fat (g) 9.0 0.1 0.5 0.5 9.5 0.2 15.5 0.0 0.0 n/a 35 9
Trans-monoenoic Fat n/a n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a 0 0
TransFatty acids n/a n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a 0 0
Tryptophan (g) 0.0 0.0 0.0 0.0 0.2 0.2 0.2 0.0 0.0 n/a 1 0
Tyrosine (g) 0.0 0.0 0.1 0.1 0.5 0.6 0.8 0.0 0.0 n/a 2 1
Valine (g) 0.0 0.0 0.3 0.2 0.9 1.1 1.0 0.0 0.0 n/a 3 1
Vitamin A, IU (IU) 0.0 1.1 0.0 11,252.4 540.0 0.0 318.1 0.0 3.1 n/a 12,115 3,029
Vitamin A, RAE (mcg) 0.0 0.0 0.0 562.8 160.0 0.0 93.2 0.0 0.2 n/a 816 204
Vitamin B-12 (mcg) 0.0 0.0 0.1 0.0 0.9 0.1 0.9 0.0 0.0 n/a 2 0
Vitamin B-6 (mg) 0.0 0.1 0.1 0.2 0.2 0.0 0.0 0.0 0.0 n/a 1 0
Vitamin C (mg) 0.0 3.9 2.9 33.7 0.0 0.0 0.0 0.0 0.0 n/a 41 10
Vitamin D (IU) 0.0 0.0 9.8 0.0 82.0 0.0 11.3 0.0 0.0 n/a 103 26
Water (g) 0.0 47.5 129.4 109.7 76.2 115.6 23.4 0.0 0.1 n/a 502 125
Zinc (mg) 0.0 0.1 0.7 0.6 1.3 0.0 2.2 0.0 0.0 n/a 5 1

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