1 ½ serving of poached eggs with black beans and spinach contains 401 Calories. The macronutrient breakdown is 35% carbs, 34% fat, and 32% protein. This is a good source of protein (56% of your Daily Value), fiber (51% of your Daily Value), and potassium (21% of your Daily Value).
- Makes
- 1 serving
- Prep Time
- 5 minutes
- Cook Time
- 10 minutes
Ingredients
Distilled vinegar 1 ½ tsp or 8g
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 ½ serving of poached eggs with black beans and spinach (389g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 401 | |
| Fats | 15g | 19% |
| Saturated fats | 5g | 24% |
| Trans fats | 0g | |
| Cholesterol | 558mg | 186% |
| Sodium | 1381mg | 60% |
| Carbs | 35g | 13% |
| Net carbs | 20g | |
| Fiber | 14g | 51% |
| Sugar | 1g | |
| Protein | 32g | |
| Calcium | 187mg | 19% |
| Iron | 7mg | 91% |
| Potassium | 996mg | 21% |
| Vitamin D | 3μg | 20% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 1899μg | |
| Caffeine | 0mg | |
| Choline | 492mg | 90% |
| Copper | 1mg | 60% |
| Fluoride | 2μg | |
| Folate (B9) | 255μg | 64% |
| Lycopene | 0μg | |
| Magnesium | 113mg | 27% |
| Manganese | 1mg | 35% |
| Niacin | 2mg | 10% |
| Pantothenic acid | 3mg | 54% |
| Phosphorus | 524mg | 75% |
| Retinol | 240μg | |
| Riboflavin (B2) | 1mg | 78% |
| Selenium | 49μg | 89% |
| Theobromine | 0mg | |
| Thiamine | 0.4mg | 32% |
| Vitamin A IU | 3983IU | |
| Vitamin A | 398μg | 44% |
| Vitamin B12 | 1μg | 55% |
| Vitamin B6 | 0.5mg | 36% |
| Vitamin C | 15mg | 16% |
| Vitamin D IU | 123IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 3μg | |
| Vitamin E | 3mg | 23% |
| Vitamin K | 168μg | 140% |
| Zinc | 3mg | 29% |
| Sugars | ||
| Sugar | 1g | |
| Sucrose | 0g | |
| Glucose | 1g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 5g | 24% |
| Monounsaturated fats | 6g | |
| Polyunsaturated fats | 3g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.2g | |
| 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 | 2g | |
| Arginine | 2g | |
| Aspartic acid | 4g | |
| Cystine | 1g | |
| Glutamic acid | 5g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 2g | |
| Leucine | 3g | |
| Lysine | 2g | |
| Methionine | 1g | |
| Phenylalanine | 2g | |
| Proline | 1g | |
| Serine | 2g | |
| Threonine | 1g | |
| Tryptophan | 0.4g | |
| Tyrosine | 1g | |
| Valine | 2g | |