Shiitake omelette
Low Sugar
High Fiber
High Protein
Low Glycemic
Nutrition per serving
Protein
15 g
Net Carbs
7 g
Fat
23 g
Calories
303 kcal
Carb/Fat Profile
Carb Low
Protein Profile
Protein Medium
Fasting Compatible
No
Diet Type
Omnivore
Dish Type
Plated Dish
Protocol Compatibility
Which weeks is this recipe compatible with?
1, 2
3, 4
5, 6
7, 8
9
10, 11
12, 13
14, 15
16, 17
2.00
medium
100.00
g
1.00
cup
3.00
tbsp chopped
1.00
tablespoon
1.00
dash
1.00
dash
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.
Prep Time
5 min
Cook Time
10 min
Total Time
15 min
Difficulty
Easy
Nutrition Dashboard
This recipe makes 1 serving.
Targets
Calories
303
of 2000.0 kcal
of 2000.0 kcal
15%
of target
of target
-1697kcal
remaining
Reference targets
Calorie Composition
Fat
Dominant macro
Dominant macro
|
70%
22.7g |
Fats
|
|
20%
14.5g |
Proteins
|
|
10%
7.5g |
Net Carbs
|
▼
Low Carb Level
Targets
Water
210 /
3700 g
6%
Fiber
5 /
30 g
17%
Protein
15 /
50 g
29%
Net Carbs
7 /
50 g
15%
Total Fat
23 /
70 g
32%
Sodium
303 /
2300 mg
13%
ANALYSIS
Animal vs Plant
Outter Ring: Energy · Inner Ring: Protein
Animal
Leaning
Leaning
| Animal | vs | Plant |
| 43% | Energy | 57% |
| 75% | Protein | 25% |
Omega 3/6 - Balance
Omega-6 to Omega-3 Ratio
14.3 : 1
▼
9.0
4.0
1.0
Good Zone
Balanced
Balanced
High Omega-6
Pro-Inflamatory
Pro-Inflamatory
Suggestions:
Lower Omega-6 or Raise Omega-3
Lower Omega-6 or Raise Omega-3
Omega-6
1.3 g
Omega-3
0.1 g
Nutrient Densities
| Score | Status | ||
|---|---|---|---|
 |
Nutrition Density Score | 91/100 | Excellent |
 |
Fiber Density Score | 100/100 | Excellent |
 |
Protein Density Score | 64/100 | High |
 |
Vitamin Density Score | 100/100 | Excellent |
 |
Mineral Density Score | 100/100 | Excellent |
Nutrient Details
General
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 303 kcal |
15%
|
| Protein | 15 g |
29%
|
| Water | 210 g |
6%
|
| Fiber | 5 g |
17%
|
| Phytate | 0 mg | -- |
| Oxalate | 0 mg | -- |
| Caffeine | 0 mg | -- |
| Alcohol | 0 g | -- |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 250 ug |
28%
|
| Vitamin C | 11 mg |
13%
|
| Vitamin E | 3 mg |
23%
|
| Vitamin D | 2 ug |
11%
|
| Vitamin K1 | 154 ug |
128%
|
| Vitamin K2 | 0 mcg | -- |
| Vitamin B1 | 0 mg |
9%
|
| Vitamin B2 | 1 mg |
50%
|
| Vitamin B3 | 3 mg |
18%
|
| Vitamin B5 | 3 mg |
58%
|
| Vitamin B6 | 0 mg |
24%
|
| Vitamin B7 | 7 ug |
24%
|
| Vitamin B9 | 134 ug |
34%
|
| Vitamin B12 | 1 ug |
37%
|
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 71 mg |
7%
|
| Chromium | 0 mcg | -- |
| Copper | 0 mg |
10%
|
| Iodine | 65 ug |
44%
|
| Iron | 2 mg |
12%
|
| Manganese | 0 mg |
15%
|
| Magnesium | 55 mg |
14%
|
| Phosphorus | 259 mg |
37%
|
| Potassium | 542 mg |
12%
|
| Selenium | 29 ug |
52%
|
| Sodium | 303 mg |
13%
|
| Zinc | 2 mg |
18%
|
Did you know?
Carbohydrates
| Nutrient | Amount | % DV |
|---|---|---|
| Total Carbs | 13 g |
4%
|
| Net Carbs | 7 g |
15%
|
| Sugars | 4 g |
8%
|
| Starches | 0 g | -- |
| Fiber | 5 g |
17%
|
| Soluble Fiber | 0 g | -- |
| Insoluble Fiber | 0 g | -- |
Proteins
| Nutrient | Amount | % DV |
|---|---|---|
| Protein | 15 g |
29%
|
| Alanine | 1 g |
16%
|
| Arginine † | 1 g |
19%
|
| Aspartic Acid | 2 g |
30%
|
| Cysteine † | 0 g |
48%
|
| Glutamic Acid † | 2 g |
46%
|
| Glycine † | 1 g |
11%
|
| Histidine * | 1 g |
14%
|
| Isoleucine * ^ | 1 g |
28%
|
| Leucine * ^ | 2 g |
46%
|
| Lysine * | 2 g |
39%
|
| Methionine * | 1 g |
93%
|
| 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 | 302 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 | -- |