1 serving (medium) of Egg with potato and onion (180 g) has 216 calories. That works out to 120 calories per 100 g. It contains 20.7 g of carbs, 9.4 g of protein, 10.3 g of fat and 2.3 g of fiber. Its 14.4 µg of Biotin covers 48% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.

Egg with potato and onion Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

11.5g

· 4% DV

Protein

5.2g

· 10% DV

Fat

5.7g

· 7% DV

Fiber

1.3g

· 5% DV

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

Calories come from: Carbs 39% · Protein 18% · Fat 43%

Egg with potato and onion Vitamins & Minerals

Vitamins

Biotin

8µg · 27% DV

B12

0.5µg · 21% DV

0.7mg · 14% DV

0.18mg · 11% DV

Minerals

Selenium

10µg · 18% DV

Phosphorus

95mg · 14% DV

Zinc

1mg · 9% DV

Iodine

13µg · 9% DV

How Nutritious Is Egg with potato and onion?

Nutrient density

Medium

55/ 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

42/ 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.

Egg with potato and onion Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Egg with potato and onion

To burn the 120 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

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

Is Egg with potato and onion 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 Egg with potato and onion 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 Egg with potato and onion Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Egg with potato and onion Fat Profile

SATURATED

1.5g

MONOUNSATURATED

2.1g

POLYUNSATURATED

0.8g

⚖️

Omega 6:3 ratio 8.8:1

Above the ideal 4:1 (8.8:1).

Compare Egg with potato and onion

🍳🥔🧅vs🥚

Egg with potato and onion vs Egg23 kcal fewer per 100 g

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Egg with potato and onion vs Chicken Soup75 kcal more per 100 g

→🍳🥔🧅vs🥤

Egg with potato and onion vs Protein Powder260 kcal fewer per 100 g

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Egg with potato and onion vs Fried Eggs (Butter)70 kcal fewer per 100 g

→

Foods Similar to Egg with potato and onion

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

Fried Eggs (Butter)

190 kcal

🍳

Menemen

95 kcal

🥘

Green Beans with Meat

85 kcal

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Fried eggs

196 kcal

🍆🥩

Ali Nazik

145 kcal

Frequently Asked Questions About Egg with potato and onion

Can egg with potato and onion be eaten outside breakfast?

Yes, it works well for lunch or dinner too. Pairing it with yogurt, salad, or whole-grain bread can make the meal more balanced and filling.

Can I make egg with potato and onion without frying the potatoes?

Yes, you can parboil the potatoes first or cook them gently in a covered pan with a small amount of oil. This keeps the texture tender without deep-frying.

How can I make the onion taste less sharp?

Cook the onion slowly over low to medium heat until it softens and sweetens. High heat can burn the outside before the harsh flavor mellows.

Is egg with potato and onion better before or after a workout?

It can fit either time depending on portion size and how it is cooked. A lighter portion may feel better before training, while the protein content can make it useful as part of a post-workout meal.

Is this dish too heavy to eat at night?

That depends mostly on the portion and cooking method. If made with moderate oil, it is often fine for dinner, but a large or greasy serving may feel heavy for some people late in the evening.

What goes well with egg, potato, and onion for a more balanced meal?

Fresh vegetables, a side salad, yogurt, or ayran pair well with it. If needed, adding whole-grain bread can round out the meal.

How long does egg with potato and onion keep in the fridge?

It should not be left at room temperature for long after cooking. In a sealed container, it is usually best eaten within 1 to 2 days and reheated thoroughly.

Can egg with potato and onion be frozen?

Yes, but the potato may become softer and slightly watery after thawing. Freezing in small portions works best, and it should not be refrozen once thawed.

Does overcooking the egg destroy all of its nutrition?

No, it does not remove all nutritional value. However, prolonged high heat can make the texture rubbery and reduce some heat-sensitive vitamins.

Who should be careful with this dish?

Anyone with an egg allergy should avoid it. Richer versions made with a lot of oil may also be less comfortable for people with reflux, gallbladder issues, or sensitive digestion.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 10, 2026