Egg and Spinach Salad with Feta and Tomato calories & nutrition
Egg and Spinach Salad with Feta and Tomato contains 321 calories per serving (16% of a 2,000 kcal daily diet), with 15g fat, 16g carbs, and 32g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Egg and Spinach Salad with Feta and Tomato?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Whole boiled egg | 55 g | 78 | 5.3 | 0.6 | 6.3 |
| Egg whites | 140 g | 72 | 0.3 | 1 | 15.2 |
| Fresh spinach | 100 g | 23 | 0.4 | 3.6 | 2.9 |
| Feta cheese | 40 g | 106 | 8.5 | 1.6 | 5.7 |
| Tomato | 120 g | 22 | 0.2 | 4.7 | 1.1 |
| Onion | 50 g | 20 | 0.1 | 4.7 | 0.6 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Whole boiled egg · Egg whites · Fresh spinach · Feta cheese · Tomato · Onion
How does Egg and Spinach Salad with Feta and Tomato compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Afghan Flatbread with Spinach, Meat, and Sauce | 315g | 765 | 28g | +444 kcal, less protein |
| Aloo Palak (Potato and Spinach Curry) | 320g | 289 | 7g | -32 kcal, less protein |
| Appetizer Platter with Baked Brie and Spinach Artichoke Dip | 525g | 788 | 27g | +467 kcal, less protein |
| Avocado and Spinach Toast with Hard-Boiled Egg and Cottage Cheese | 215g | 326 | 18g | +5 kcal, less protein |
Frequently Asked Questions
Is Egg and Spinach Salad with Feta and Tomato healthy?
Yes. With 32g of protein and only 16g of carbs, Egg and Spinach Salad with Feta and Tomato is a nutritious meal. At 64 kcal/100 g, it has low energy density — filling without excessive calories.
Is Egg and Spinach Salad with Feta and Tomato good for weight loss?
Yes. At 321 calories with 32g protein, Egg and Spinach Salad with Feta and Tomato keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Egg and Spinach Salad with Feta and Tomato?
One serving contains 32g of protein, which is about 32% of the recommended daily protein intake.
What app can track calories in this meal?
Arise lets you track this meal instantly by taking a photo. No manual entry needed — the AI recognizes ingredients and calculates nutrition automatically.
What are the nutrition facts for Egg and Spinach Salad with Feta and Tomato?
- Macro split: fat 41%, carbs 20%, protein 39%
- Energy density: 64 kcal/100 g (low)
- Top calorie contributors: Feta cheese, Whole boiled egg, Egg whites
How long does it take to burn off Egg and Spinach Salad with Feta and Tomato?
- Jogging: ~37 min
- Cycling: ~42 min
- Walking: ~79 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Egg and Spinach Salad with Feta and Tomato?
- kcal: 16% of daily intake
- Fat: 21% of daily intake
- Carb: 8% of daily intake
- Protein: 32% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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