Swiss Chard, Sun-Dried Tomato and Feta French-Style Omelet
Nutrition facts per serving
⚠ Note: Ingredient quantities and recipe composition are approximate. Actual amounts may vary by region, culture, household tradition, and preparation style. For accurate nutritional analysis of your specific recipe, use the DietCompass Recipe Evaluation Tool.
🧾 Ingredients (per serving)
🧠 Expert Insights
Percent Daily Values
- Zinc: 10.02
- Selenium: 36.65
- Vitamin C: 19.25
- Vitamin E: 12.09
- Dietary Fiber: 8.82
- Niacin B3: 4.75
- Carbohydrates: 3.59
- Vitamin B6: 10.84
Nutrient Highlights
- Provides moderate iron content.
- Provides significant protein content.
- Provides moderate zinc.
- Provides moderate vitamin C.
- Provides moderate vitamin A.
- Provides moderate folate.
- Good source of vitamin B12, essential for nerve function and blood formation.
- Good source of selenium, an antioxidant mineral.
Warnings
- Contains cholesterol. Individuals monitoring cholesterol intake should consider portion size.
Nutrient Levels
- Zinc: moderate
- Selenium: high
- Vitamin C: moderate
- Vitamin E: moderate
- Dietary Fiber: low
- Niacin B3: minimal
- Carbohydrates: minimal
- Vitamin B6: moderate
Population Relevance
- Bone Health: This food provides limited amounts of bone-health-relevant nutrients.
- Heart Health: This food provides limited heart-health-relevant nutrients.
- High Protein: This food provides moderate protein content.
- Gut Health: This food provides limited fiber for digestive health.
- Anemia Support: This food provides limited amounts of iron-related nutrients.
- Pregnancy: This food provides limited nutrient amounts typically highlighted during pregnancy.
Disclaimer
- These insights are derived from nutrient composition data and established dietary reference values. They do not constitute medical advice and do not evaluate food safety, allergens, contaminants, or individual medical conditions. Dietary decisions for pregnancy, infants, or medical conditions should be discussed with a qualified healthcare professional.
Macro Profile
- This food is primarily fat-based, with notable protein content.
Top Nutrients
- Level: high
- Nutrient: Vitamin K
- Percent Dv: 57.46
- Level: high
- Nutrient: Vitamin B12
- Percent Dv: 47.87
- Level: high
- Nutrient: selenium
Nutrient Density
- high nutrient density
🥩 Macronutrients
| Nutrient | Amount per Serving |
|---|---|
| Energy | 200.9 kcal |
| Protein | 10.29 g |
| Carbohydrates | 9.88 g |
| Total Fat | 13.26 g |
| Dietary Fiber | 2.47 g |
💎 Minerals
| Mineral | Amount per Serving |
|---|---|
| Phosphorus | 160.84 mg |
| Selenium | 20.16 µg |
| Sodium | 220.43 mg |
| Manganese | 0.35 mg |
💊 Vitamins
| Vitamin | Amount per Serving |
|---|---|
| Vitamin D | 1.81 µg |
| Vitamin B12 | 1.15 µg |
| Vitamin C | 17.33 mg |
| Vitamin E | 1.81 mg |
See Complete Nutritional Breakdown
Get detailed vitamins, minerals, amino acids, fatty acid profiles, and our comprehensive Diet Compass Score analysis.