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Nutrition Facts

  Servings Per Recipe: 1
  Serving Size: 1 serving

Amount Per Serving
  Calories 200.3
  Total Fat 8.7 g
      Saturated Fat 5.7 g
      Polyunsaturated Fat 0.4 g
      Monounsaturated Fat 1.8 g
  Cholesterol 33.4 mg
  Sodium 615.2 mg
  Potassium 615.9 mg
  Total Carbohydrate 13.0 g
      Dietary Fiber 2.8 g
      Sugars 0.7 g
  Protein 18.4 g
  Vitamin A 67.3 %
  Vitamin B-12 10.6 %
  Vitamin B-6 17.8 %
  Vitamin C 32.9 %
  Vitamin D 0.0 %
  Vitamin E 4.6 %
  Calcium 23.4 %
  Copper 7.0 %
  Folate 23.7 %
  Iron 8.4 %
  Magnesium 11.4 %
  Manganese 22.5 %
  Niacin 5.5 %
  Pantothenic Acid     6.2 %
  Phosphorus     18.2 %
  Riboflavin 24.8 %
  Selenium 9.5 %
  Thiamin 10.0 %
  Zinc 9.6 %


*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


Calories in Feta & Spinach Scramble

View the full Feta & Spinach Scramble Recipe & Instructions
Submitted by: HOPEIGETIT2

Calories per Ingredient

Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe.

Calories per serving of Feta & Spinach Scramble

99 calories of Feta Cheese, (0.25 cup, crumbled)

51 calories of Egg white, large, (3 serving)

30 calories of Onions, raw, (0.50 cup, chopped)

13 calories of Red Ripe Tomatoes, (1 Italian tomato)

7 calories of Spinach, fresh, (1 cup)


Nutrition & Calorie Comments  

This is really tasty and a great way to use little bits of leftover veg. I've tossed in zucchini, broccoli, cauliflower ~ all yummy. I make it with egg substitute and use low-fat or fat-free feta. A slice of avocado and a tablespoon of low-fat yogurt on the side. Submitted by:
JJARAMILO

(6/30/14)
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Very super delicious simple yet gourmet like. Yummy sorry but I had to use regular eggs and red onion instead of white and I sprayed pan with extra virgin olive oil . Also used smokehouse mc cormick pepper and lemon salt. Layed it on oatmeal bread. Didnt mean to change recipe.thats all I had avail. Submitted by:
CHELITO2000

(2/7/14)
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I used 2 egg whites and one yolk, handful of spinach and reduced fat Tomato Basil Feta Cheese. It was simply delicious. I've never added feta to eggs before and was very impressed with the flavor Submitted by:
MSLSU5

(1/17/14)
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If you do not eat the yolks you are losing the nutrition in and egg and getting hollow protein, yes whole eggs to make the meal complete. Submitted by:
SERGEANTMAJOR

(1/17/14)
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I like this recipe and a HUGE added benefit for me is the high protein count, complemented by the lo carb count. I never thought of putting feta cheese in eggs before- great! Submitted by:
DRKPKING

(11/28/13)
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This is a really tasty dish! So easy to make, and really good! I used low-fat feta and a Roma tomato, with a pinch of Mrs.Dash Garlic & Herb seasoning, and it was delicious. I will be making this often! Thanks for a great recipe!! Submitted by:
ROZZIEOZZIE

(8/14/13)
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I've been wanting to try this for weeks and finally did. I used 1/2 c. egg beaters original and reduced fat feta. It was wonderful! I was out of tomatoes and it was STILL delicious. Can't wait to add tomatoes! HIGHLY RECOMMEND! Submitted by:
JPR3042

(6/15/13)
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I love this! I omitted the tomato and added green peppers; then put in a 90-calorie wheat wrap. Submitted by:
MAUREEND803

(6/10/13)
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My girlfriend always makes a spinach omlet for me (she never added anything but salt and pepper). I always felt like something was missing and thought American cheese is too overated. The feta cheese is a great idea! Thanks
I too would use 2 whites and 1 yolk. How much more calories would that be?
Submitted by:
JESSGFELIPE

(3/22/13)
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Excellent nutritional meal. Thank you Submitted by:
3KATIE3

(12/28/12)
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I used fresh eggs from our chickens on our urban farm, carefully separating the yolks and whites. I used green onions and halved yellow and red cherry tomatoes I had on hand, & a pinch of cayenne pepper & kosher salt. The dish was colorful and delicious, and I will add it to my list of favorites Submitted by:
SMARTIN77

(11/15/12)
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I substited egg beaters and used goat cheese to save on the sodium. I also used some fresh dill. Submitted by:
LOST_IN_NY

(8/30/12)
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This is amazing! Never cooked with spinach or feta before, but you only live once! I used 1/4 cup of egg substitute, 1/4 cup of reduced fat feta, left out the onions but added a pinch of onion powder, and cut up 5 grape tomatoes. Yummy! I'll be making this quite often! Submitted by:
STAVIANI105

(8/6/12)
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sounds delicious but low in calories Submitted by:
EULALEE2

(7/29/12)
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I didn't have any spinach so I added fresh zucchini and mushrooms and put one less egg white to cut calories. Yum lunch or any time of the day. Submitted by:
HANANSX6

(2/7/12)
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