1 serving of poached eggs with black beans and spinach contains 267 Calories. The macronutrient breakdown is 35% carbs, 34% fat, and 32% protein. This is a good source of protein (38% of your Daily Value), fiber (34% of your Daily Value), and potassium (14% of your Daily Value).
- Makes
- 1 serving
- Prep Time
- 5 minutes
- Cook Time
- 10 minutes
Ingredients
Directions
- Add a small dash of vinegar to a pan of steadily simmering water.
- Crack eggs individually into a small cup.
- Create a gentle whirlpool in the water to help the egg white wrap around the yolk.
- Slowly tip the egg into the water, white first. Leave to cook for three minutes.
- Remove with a slotted spoon, cutting off any wispy edges using the edge of the spoon.
- Serve with a side of black beans and spinach. Season with salt. Enjoy!
Nutrition Facts
For 1 serving of poached eggs with black beans and spinach (259g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 267 | |
| Fats | 10g | 13% |
| Saturated fats | 3g | 16% |
| Trans fats | 0g | |
| Cholesterol | 372mg | 124% |
| Sodium | 921mg | 40% |
| Carbs | 23g | 8% |
| Net carbs | 14g | |
| Fiber | 9g | 34% |
| Sugar | 1g | |
| Protein | 21g | |
| Calcium | 124mg | 12% |
| Iron | 5mg | 61% |
| Potassium | 664mg | 14% |
| Vitamin D | 2μg | 13% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 1266μg | |
| Caffeine | 0mg | |
| Choline | 328mg | 60% |
| Copper | 0.4mg | 40% |
| Fluoride | 1μg | |
| Folate (B9) | 170μg | 42% |
| Lycopene | 0μg | |
| Magnesium | 75mg | 18% |
| Manganese | 1mg | 24% |
| Niacin | 1mg | 6% |
| Pantothenic acid | 2mg | 36% |
| Phosphorus | 350mg | 50% |
| Retinol | 160μg | |
| Riboflavin (B2) | 1mg | 52% |
| Selenium | 33μg | 59% |
| Theobromine | 0mg | |
| Thiamine | 0.3mg | 22% |
| Vitamin A IU | 2655IU | |
| Vitamin A | 266μg | 30% |
| Vitamin B12 | 1μg | 37% |
| Vitamin B6 | 0.3mg | 24% |
| Vitamin C | 10mg | 11% |
| Vitamin D IU | 82IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 2μg | |
| Vitamin E | 2mg | 16% |
| Vitamin K | 112μg | 93% |
| Zinc | 2mg | 19% |
| Sugars | ||
| Sugar | 1g | |
| Sucrose | 0g | |
| Glucose | 0.4g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 3g | 16% |
| Monounsaturated fats | 4g | |
| Polyunsaturated fats | 2g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.1g | |
| Total omega 6 | 2g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0.1g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 2g | |
| Cystine | 0.4g | |
| Glutamic acid | 3g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 2g | |
| Methionine | 0.5g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.3g | |
| Tyrosine | 1g | |
| Valine | 1g | |