Shiitake omelette
Nutrition per serving
Protocol Compatibility
Which weeks is this recipe compatible with?
List of Ingredients
Edit IngredientsInstructions
- Slice the mushrooms, chop the onion and spinach, and cook them in a little olive oil.
- Beat the eggs, pour them into the pan with a little oil, and cook over low heat.
- Once the bottom of the egg mixture has set (turned white), pour the vegetables over the top.
- Season with salt and pepper, then fold the mixture over the vegetables to form the omelet.
Nutrition Dashboard
This recipe makes 1 serving.
Targets
Calories
of 2000.0 kcal
of target
Reference targets
Calorie Composition
Dominant macro
|
72%
22.7g |
Fats
|
|
20%
14.4g |
Proteins
|
|
8%
5.8g |
Net Carbs
|
Targets
Water
Fiber
Protein
Net Carbs
Total Fat
Sodium
ANALYSIS
Animal vs Plant
Leaning
| Animal | vs | Plant |
| 44% | Energy | 56% |
| 76% | Protein | 24% |
Omega 3/6 - Balance
Balanced
Pro-Inflamatory
Lower Omega-6 or Raise Omega-3
Nutrient Densities
| Score | Status | ||
|---|---|---|---|
 |
Nutrition Density Score | 91/100 | Excellent |
 |
Fiber Density Score | 100/100 | Excellent |
 |
Protein Density Score | 65/100 | High |
 |
Vitamin Density Score | 100/100 | Excellent |
 |
Mineral Density Score | 100/100 | Excellent |
Compare nutritional quality for the same energy budget. The calorie basis is 2,000 kcal: conceptually, scale an ingredient or recipe to 2,000 kcal and compare its nutrients with the reference targets. This is a comparison tool, not a suggested portion or a personal daily intake report.
How to use these scores
Fiber is compared with its standard Daily Value. Protein uses three times its standard Daily Value. Vitamin and mineral scores cap each nutrient’s Daily Value contribution at 100% before averaging, then adjust that average to 2,000 kcal. The overall score averages fiber, protein, vitamin and mineral scores; scores are capped at 100. Missing nutrient data contributes zero. These reference scores do not change with your personal targets.
Use protein and fiber scores to shortlist ingredients or recipes that help meet your goals within your calorie budget. Compare foods used for the same purpose, then check realistic portions and the detailed nutrient amounts. A high score alone does not establish a balanced diet.
Nutrient Details
General
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 295 kcal |
15%
|
| Protein | 14 g |
29%
|
| Water | 194 g |
5%
|
| Fiber | 5 g |
17%
|
| Phytate | 0 mg | -- |
| Oxalate | 0 mg | -- |
| Caffeine | 0 mg | -- |
| Alcohol | 0 g | -- |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 256 ug |
28%
|
| Vitamin C | 11 mg |
13%
|
| Vitamin E | 4 mg |
24%
|
| Vitamin D | 2 ug |
11%
|
| Vitamin K1 | 179 ug |
149%
|
| Vitamin K2 | 0 mcg | -- |
| Vitamin B1 | 0 mg |
8%
|
| Vitamin B2 | 1 mg |
50%
|
| Vitamin B3 | 3 mg |
19%
|
| Vitamin B5 | 3 mg |
58%
|
| Vitamin B6 | 0 mg |
22%
|
| Vitamin B7 | 7 ug |
24%
|
| Vitamin B9 | 137 ug |
34%
|
| Vitamin B12 | 1 ug |
37%
|
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 73 mg |
7%
|
| Chromium | 0 mcg | -- |
| Copper | 0 mg |
9%
|
| Iodine | 65 ug |
44%
|
| Iron | 2 mg |
12%
|
| Manganese | 0 mg |
14%
|
| Magnesium | 55 mg |
14%
|
| Phosphorus | 255 mg |
36%
|
| Potassium | 533 mg |
11%
|
| Selenium | 29 ug |
52%
|
| Sodium | 304 mg |
13%
|
| Zinc | 2 mg |
18%
|
Did you know?
Carbohydrates
| Nutrient | Amount | % DV |
|---|---|---|
| Total Carbs | 11 g |
3%
|
| Net Carbs | 6 g |
12%
|
| Sugars | 3 g |
6%
|
| Starches | 0 g | -- |
| Fiber | 5 g |
17%
|
| Soluble Fiber | 0 g | -- |
| Insoluble Fiber | 0 g | -- |
Proteins
| Nutrient | Amount | % DV |
|---|---|---|
| Protein | 14 g |
29%
|
| Alanine | 1 g |
16%
|
| Arginine † | 1 g |
18%
|
| Aspartic Acid | 2 g |
30%
|
| Cysteine † | 0 g |
48%
|
| Glutamic Acid † | 2 g |
45%
|
| Glycine † | 1 g |
11%
|
| Histidine * | 1 g |
14%
|
| Isoleucine * ^ | 1 g |
28%
|
| Leucine * ^ | 2 g |
46%
|
| Lysine * | 2 g |
39%
|
| Methionine * | 1 g |
94%
|
| Phenylalanine * | 1 g |
28%
|
| Proline † | 1 g |
13%
|
| Serine | 1 g |
20%
|
| Taurine | 0 g | -- |
| Threonine * | 2 g |
31%
|
| Tryptophan * | 0 g |
50%
|
| Tyrosine † | 1 g |
11%
|
| Valine * ^ | 2 g |
47%
|
* Essential amino acid, ^ Branched-chain amino acid, † Conditionally essential amino acid
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Total Fat | 23 g |
32%
|
| Monounsaturated | 13 g |
65%
|
| Polyunsaturated | 3 g |
15%
|
| Omega-3 | 0 g |
0%
|
| Omega-3 ALA | 0 g |
0%
|
| Omega-3 DHA | 0 g |
0%
|
| Omega-3 EPA | 0 g | -- |
| Omega-6 | 1 g |
6%
|
| Omega-6 AA | 0 g | -- |
| Omega-6 AL | 1 g |
6%
|
| Saturated | 5 g |
24%
|
| Trans Fat | 0 g |
0%
|
| Cholesterol | 362 mg |
121%
|
Others
| Nutrient | Amount | % DV |
|---|---|---|
| NAC | 0 mg | -- |
| Fisetin | 0 mg | -- |
| Quercetin | 0 mg | -- |
| Apigenin | 0 mg | -- |
| Astaxanthin | 0 mg | -- |
| Choline | 301 mg |
55%
|
| Betaine | 31 mg |
3%
|
| Inositol | 0 mg | -- |
| Lycopene | 0 mg | -- |
| Lutein | 0 mg | -- |
| Zeaxanthin | 0 mg | -- |
| Piperine | 0 mg | -- |
| Curcumin | 0 mg | -- |
| Withanolides | 0 mg | -- |
| Hyaluronic Acid | 0 mg | -- |
| Boron | 0 mg | -- |
| Strontium | 0 mg | -- |
| Theobromine | 0 mg | -- |
| Ergothioneine | 0 mg | -- |
| Creatine | 0 mg | -- |