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Asparagus, Egg and Potato Skillet Calories

Source of protein, fiber and folate

In season: Spring · Summer

CALORIES · 100 G

113kcal

GI

58medium

POTASSIUM · 100 G

289mg

FIBER · 100 G

2.1g

Quick answer

1 serving (medium) of Asparagus, Egg and Potato Skillet (250 g) has 283 calories. That works out to 113 calories per 100 g. It contains 33 g of carbs, 12.8 g of protein, 11.5 g of fat and 5.3 g of fiber. Its 25.5 µg of Selenium covers 46% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.

Asparagus, Egg and Potato Skillet Nutrition Facts

Selected: 1 serving (medium) · 250 g

283

KCAL / 250G

Carbs

33g

· 12% DV

Protein

12.8g

· 26% DV

Fat

11.5g

· 15% DV

Fiber

5.3g

· 19% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 46% · Protein 18% · Fat 36%

Asparagus, Egg and Potato Skillet nutrition facts table · 1 serving (medium) (250 g)

NutrientAmount% DV
Calories283 kcal
Total fat11.5 g15%
Saturated fat2.35 g12%
Trans fat0.03 g
Sodium363 mg16%
Total carbohydrate33 g12%
Fiber5.3 g19%
Protein12.8 g26%

Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.

Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.

Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.

Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.

Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.

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How Many Calories in 1 Serving of Asparagus, Egg and Potato Skillet?

ServingAmountCalories
1 serving (medium)250 g283 kcal
100 g100 g113 kcal
1 cup (small)150 g170 kcal
1 serving (small)200 g226 kcal
1 piece (medium)300 g339 kcal
1 serving (large)350 g396 kcal
1 pack (large)400 g452 kcal
1 serving (extra large)450 g509 kcal

Calculated from 113 calories per 100 g.

Frequently Asked Questions About Asparagus, Egg and Potato Skillet

How do you make an asparagus, egg and potato skillet?

An asparagus, egg and potato skillet is made by cooking the potatoes until tender, adding asparagus, then finishing with eggs. Cut the potatoes into small, even pieces so they cook through in the pan before the asparagus becomes soft.

Should you cook the potatoes before adding asparagus to an asparagus, egg and potato skillet?

Yes, cook the potatoes first because they take longer to soften than asparagus. Add the asparagus once the potatoes are nearly tender, then cook them together briefly before cracking in the eggs.

How do you keep potatoes from staying hard in an asparagus, egg and potato skillet?

Cut the potatoes into small, evenly sized pieces and let them cook until almost tender before adding the other ingredients. If they brown before softening, lower the heat and cover the skillet briefly so trapped steam helps cook them through.

Do you peel asparagus for an asparagus, egg and potato skillet?

Usually, you do not need to peel thin asparagus for an asparagus, egg and potato skillet. Snap or trim off the tough woody ends; peel only the lower part of especially thick stalks, then cut the spears into bite-sized pieces.

Can you use canned asparagus in an asparagus, egg and potato skillet?

Yes, canned asparagus works, but it is already tender and can break apart easily. Drain it well and stir it in only after the potatoes are cooked, just long enough to warm it before adding the eggs.

How do you add eggs to an asparagus, egg and potato skillet?

Make small spaces among the cooked potatoes and asparagus, then crack an egg into each space. Cover the pan to set the whites; take it off the heat sooner for runny yolks or leave it covered longer for firm yolks.

Can you make an asparagus, egg and potato skillet ahead of time?

You can cook the potatoes and asparagus ahead, then refrigerate them separately from the eggs. Reheat the vegetables in a skillet and add freshly cracked eggs just before serving; this keeps the eggs from turning rubbery during reheating.

What goes well with an asparagus, egg and potato skillet?

A green salad, sliced tomatoes, or crusty bread goes well with an asparagus, egg and potato skillet. For a brighter finish, serve it with lemon wedges or a spoonful of plain yogurt rather than another heavy side.

Can you use leftover cooked potatoes in an asparagus, egg and potato skillet?

Yes, leftover cooked potatoes are convenient for an asparagus, egg and potato skillet. Cut them into bite-sized pieces, brown them in the pan, add the asparagus to warm through, and finish with eggs so the potatoes do not overcook.

Is an asparagus, egg and potato skillet a good dinner?

Yes, an asparagus, egg and potato skillet can make a straightforward dinner, especially with a fresh salad on the side. Cook the vegetables until tender and add the eggs at the end so they stay soft and satisfying.

Asparagus, Egg and Potato Skillet Vitamins & Minerals

Vitamins

Vitamin K

48.75µg · 41% DV

Biotin

10.5µg · 35% DV

B2

0.45mg · 35% DV

B12

0.8µg · 33% DV

Minerals

Selenium

26µg · 47% DV

Phosphorus

258mg · 37% DV

Copper

0.28mg · 31% DV

Iodine

38µg · 25% DV

Potassium ⭐

723mg · 21% DV

Sodium

363mg · 16% DV

Asparagus, Egg and Potato Skillet Glycemic Index

GLYCEMIC INDEX

58
Medium
0 Low5570100

GLYCEMIC LOAD

17.5
Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Asparagus, Egg and Potato Skillet

To burn the 283 calories in 1 serving (medium) (250 g):

🚶

70min

Walking (5 km/h)

🏃

29min

Running (8 km/h)

🚴

39min

Cycling

🏊

33min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Asparagus, Egg and Potato Skillet?

An asparagus, egg and potato skillet brings together tender potatoes, asparagus and eggs, cooked in one pan. It is a straightforward home-style dish rather than a recipe tied to one specific region, and works especially well when asparagus is in season.

Serve it warm for breakfast or brunch, or as a simple supper with salad, crusty bread or a spoonful of yoghurt. The potatoes make it satisfying, while the eggs contribute protein and the asparagus adds fibre and folate. For a lighter plate, use a modest amount of oil and add extra greens on the side.

How Nutritious Is Asparagus, Egg and Potato Skillet?

Nutrient density

High

69/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

47/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Is Asparagus, Egg and Potato Skillet Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Asparagus, Egg and Potato Skillet Contain Allergens?

Contains these allergens:

Gluten free
Dairy free
Eggs yes
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Asparagus, Egg and Potato Skillet Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Asparagus, Egg and Potato Skillet Fat Profile

SATURATED

2.35g

MONOUNSATURATED

6.13g

POLYUNSATURATED

1.53g

⚖️

Omega 6:3 ratio 13:1

Above the ideal 4:1 (13:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.