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Protein-rich egg meal with carbohydrate energy from potatoes
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 212 kcal | |
| Total fat | 9.7 g | 12% |
| Saturated fat | 2.97 g | 15% |
| Trans fat | 0.04 g | |
| Sodium | 180 mg | 8% |
| Total carbohydrate | 23.6 g | 9% |
| Fiber | 2.5 g | 9% |
| Protein | 16.9 g | 34% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 212 kcal |
| 1 piece (small) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| 1 piece (quarter) | 108 g | 127 kcal |
| 1 slice (thick) | 135 g | 159 kcal |
| 1 cup (diced) | 150 g | 177 kcal |
| 1 piece (half) | 215 g | 254 kcal |
| 1 serving (large) | 270 g | 319 kcal |
| 1 piece (whole) | 430 g | 507 kcal |
Calculated from 118 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 212 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
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.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
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.
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.
Contains these allergens:
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
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.