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●Low GI

Four-egg potato omelet Calories

Protein-rich egg meal with carbohydrate energy from potatoes

CALORIES · 100 G

118kcal

GI

56low

POTASSIUM · 100 G

255mg

FIBER · 100 G

1.4g

Quick answer

1 serving (medium) of Four-egg potato omelet (180 g) has 212 calories. That works out to 118 calories per 100 g. It contains 23.6 g of carbs, 16.9 g of protein, 9.7 g of fat and 2.5 g of fiber. Its 30.6 µg of Selenium covers 56% of the Daily Value. Its glycemic index is 56 (low), so it raises blood sugar slowly.

Four-egg potato omelet Nutrition Facts

Selected: 1 serving (medium) · 180 g

212

KCAL / 180G

Carbs

23.6g

· 9% DV

Protein

16.9g

· 34% DV

Fat

9.7g

· 12% DV

Fiber

2.5g

· 9% DV

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

Calories come from: Carbs 38% · Protein 27% · Fat 35%

Four-egg potato omelet nutrition facts table · 1 serving (medium) (180 g)

NutrientAmount% DV
Calories212 kcal
Total fat9.7 g12%
Saturated fat2.97 g15%
Trans fat0.04 g
Sodium180 mg8%
Total carbohydrate23.6 g9%
Fiber2.5 g9%
Protein16.9 g34%

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 Four-egg potato omelet?

ServingAmountCalories
1 serving (medium)180 g212 kcal
1 piece (small)90 g106 kcal
100 g100 g118 kcal
1 piece (quarter)108 g127 kcal
1 slice (thick)135 g159 kcal
1 cup (diced)150 g177 kcal
1 piece (half)215 g254 kcal
1 serving (large)270 g319 kcal
1 piece (whole)430 g507 kcal

Calculated from 118 calories per 100 g.

Frequently Asked Questions About Four-egg potato omelet

How do you make a Four-egg potato omelet?

A Four-egg potato omelet is made by cooking sliced potatoes until tender, then adding beaten eggs and cooking until set. Season the eggs before pouring them into the pan; onion, herbs, or black pepper are common additions.

Is a Four-egg potato omelet the same as a Spanish tortilla?

A Four-egg potato omelet is similar to a Spanish tortilla, but recipes and proportions vary. Spanish tortilla traditionally centers on eggs and potatoes, often with onion, and is usually thick enough to turn as a whole rather than fold like a French omelet.

Do you cook the potatoes before making a Four-egg potato omelet?

Yes, cook the potatoes before mixing them with the eggs. Raw potatoes may stay firm while the eggs set; sauté, boil, or roast them until tender, then let excess moisture evaporate so the omelet holds together.

How do you stop a Four-egg potato omelet from breaking when you flip it?

Let the bottom set and the top become mostly firm before turning a Four-egg potato omelet. Slide it onto a plate, cover with the pan, and invert, or use a wide spatula if the omelet is small enough to handle.

What kind of potatoes work best in a Four-egg potato omelet?

Waxy or all-purpose potatoes work well in a Four-egg potato omelet because they hold their shape after cooking. Cut them evenly so they soften at the same rate, and cook them until tender before adding the eggs.

Can you bake a Four-egg potato omelet instead of cooking it on the stove?

Yes, you can bake a Four-egg potato omelet in an oven-safe skillet or baking dish. Use cooked potatoes, pour the eggs over them, and bake until the center is set; avoid putting a non-oven-safe pan in the oven.

What should you serve with a Four-egg potato omelet?

A Four-egg potato omelet pairs well with a green salad, sliced tomatoes, or sautéed vegetables. For breakfast or brunch, serve it with toast and fresh fruit; a simple salad also makes it a balanced lunch or dinner.

How long does a Four-egg potato omelet keep in the fridge?

A Four-egg potato omelet keeps for up to 3 days in the refrigerator when stored in a covered container. Refrigerate leftovers promptly, and reheat only the portion you plan to eat.

How can you make a Four-egg potato omelet with less oil?

To use less oil in a Four-egg potato omelet, boil or roast the potatoes instead of frying them, then cook the eggs in a nonstick pan with a small amount of oil. The potatoes should be tender before they go into the egg mixture.

Can you reheat a Four-egg potato omelet?

Yes, reheat a Four-egg potato omelet gently in a covered pan over low heat or in short bursts in the microwave. Avoid high heat, which can make the eggs rubbery; heat it until steaming throughout.

Four-egg potato omelet Vitamins & Minerals

Vitamins

B12

1.22µg · 51% DV

Biotin

14.76µg · 49% DV

B2

0.45mg · 35% DV

B5

1.53mg · 31% DV

Minerals

Selenium

31µg · 56% DV

Phosphorus

263mg · 38% DV

Iodine

40µg · 27% DV

Copper

0.18mg · 20% DV

Potassium ⭐

459mg · 14% DV

Sodium

180mg · 8% DV

Four-egg potato omelet Glycemic Index

GLYCEMIC INDEX

56
Low
0 Low5570100

GLYCEMIC LOAD

12.6
Medium

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

How to Burn Off Four-egg potato omelet

To burn the 212 calories in 1 serving (medium) (180 g):

🚶

52min

Walking (5 km/h)

🏃

22min

Running (8 km/h)

🚴

29min

Cycling

🏊

25min

Swimming

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

What is Four-egg potato omelet?

Four-egg potato omelet combines potatoes with beaten eggs, cooked together in a pan until the eggs set. The potatoes may be sliced or diced and softened first; some cooks brown them in the pan, while others boil them beforehand for a less oily result. It makes a filling, straightforward meal rather than a delicate folded omelet.

It is often served for breakfast or brunch, with salad, toast or other bread, and works just as well as a simple lunch or supper. The potato turns tender and gives the eggs a mild, earthy sweetness. Eggs make this a protein-rich meal, while potatoes contribute carbohydrate energy. For a lighter plate, use less cooking oil and serve it with fresh greens or tomatoes.

How Nutritious Is Four-egg potato omelet?

Nutrient density

High

61/ 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

49/ 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 Four-egg potato omelet 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 Four-egg potato omelet 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 Four-egg potato omelet 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

Four-egg potato omelet Fat Profile

SATURATED

2.97g

MONOUNSATURATED

3.69g

POLYUNSATURATED

1.53g

⚖️

Omega 6:3 ratio 14:1

Above the ideal 4:1 (14:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.