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Grated Potato Egg Calories
A filling dish made with grated potato and egg, typically cooked in a pan.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Grated Potato Egg (220 g) has 308 calories. That works out to 140 calories per 100 g. It contains 35.2 g of carbs, 14.3 g of protein, 12.1 g of fat and 4 g of fiber. Its 1.2 µg of B12 covers 50% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Grated Potato Egg Nutrition Facts
Selected: 1 serving (medium) · 220 g
308
KCAL / 220G
Carbs
35.2g
· 13% DV
Protein
14.3g
· 29% DV
Fat
12.1g
· 16% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 19% · Fat 35%
Grated Potato Egg nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 308 kcal | |
| Total fat | 12.1 g | 16% |
| Saturated fat | 3.41 g | 17% |
| Trans fat | 0.04 g | |
| Sodium | 231 mg | 10% |
| Total carbohydrate | 35.2 g | 13% |
| Fiber | 4 g | 14% |
| Protein | 14.3 g | 29% |
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 Grated Potato Egg?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 308 kcal |
| 100 g | 100 g | 140 kcal |
| 1 slice (thick) | 100 g | 140 kcal |
| 1 piece (small) | 110 g | 154 kcal |
| 1 serving (small) | 150 g | 210 kcal |
| 1 piece (medium) | 180 g | 252 kcal |
| 1 cup (chopped) | 190 g | 266 kcal |
| 1 piece (large) | 260 g | 364 kcal |
| 1 serving (large) | 300 g | 420 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Grated Potato Egg
How do you make grated potato egg?
Grated potato egg is made by cooking grated potato in a pan until tender and lightly browned, then adding egg. Spread the potato in an even layer, and cover the pan after adding the egg if you want the top to set without flipping.
Should you squeeze the grated potato for grated potato egg?
Yes, squeeze out excess liquid before cooking grated potato egg. Wet potato steams instead of browning and can make the mixture loose. Grate the potato just before cooking, or keep it submerged in cold water and dry it thoroughly before it goes into the pan.
How do you make grated potato egg crispy?
For crisp grated potato egg, dry the grated potato well and spread it in a fairly thin layer in a preheated pan. Let the underside brown before stirring or adding the egg. Crowding the pan traps steam and makes the potato softer.
How do you keep grated potato egg from sticking to the pan?
Use a well-heated nonstick or seasoned skillet with a thin coating of oil to keep grated potato egg from sticking. Avoid moving the potato too soon; it releases more easily once a browned crust forms. Add the egg after the potato has begun to cook through.
What kind of potatoes are best for grated potato egg?
Starchy potatoes work well for grated potato egg because they brown readily and help the grated strands hold together. A medium grate gives a balance of crisp edges and a tender center; a finer grate cooks faster but can turn softer.
Do you cook the egg or potato first in grated potato egg?
Cook the potato first, then add the egg to grated potato egg once the potato is tender and starting to brown. Adding egg too early can stop the potato from crisping. You can stir the egg through or crack it over the potato and cover the pan.
Can you bake grated potato egg instead of frying it?
Yes, grated potato egg can be baked in an oiled ovenproof dish. Squeeze the potato dry and spread it evenly so it cooks through; add the egg once the potato has softened and begun to brown, or bake everything together for a softer, less crisp result.
What is the difference between grated potato egg and a potato omelet?
Grated potato egg usually starts with raw grated potato cooked in the pan, with egg added afterward. A potato omelet often uses cooked potato pieces mixed into or covered by beaten egg, so it has a more uniform, omelet-like texture.
Can you add cheese to grated potato egg?
Yes, cheese works well in grated potato egg. Add grated cheese near the end so it melts without burning on the pan; sharper cheeses bring more flavor, while a mild cheese keeps the potato and egg at the center.
How do you store and reheat leftover grated potato egg?
Refrigerate leftover grated potato egg in a covered container once it has cooled, and reheat it until hot throughout. A skillet helps restore some crispness; a microwave is quicker but leaves the potato softer. Avoid leaving cooked egg at room temperature for an extended time.
Grated Potato Egg Vitamins & Minerals
Vitamins
B12
1.21µg · 50% DV
Biotin
12.1µg · 40% DV
B2
0.44mg · 34% DV
B5
1.43mg · 29% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
253mg · 36% DV
Copper
0.26mg · 29% DV
Iodine
40µg · 27% DV
Potassium ⭐
660mg · 19% DV
Sodium
231mg · 10% DV
Grated Potato Egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grated Potato Egg
To burn the 308 calories in 1 serving (medium) (220 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.
What is Grated Potato Egg?
Grated Potato Egg is a simple pan-cooked dish made by combining finely grated potato with egg. The potato may be cooked until tender and lightly golden before the egg is stirred in, or the egg can be added over the potato and set in the pan. It is an adaptable home-style preparation rather than a dish with one fixed recipe.
The result is soft inside, with crisp edges if the potato is browned well. It works for breakfast or a quick meal, served on its own or with fresh tomatoes, greens or a little yoghurt. Potato makes it satisfying and supplies most of its carbohydrates, while egg contributes protein; a 100 g portion has 6.5 g of protein. For a lighter plate, use a non-stick pan with modest oil and add a fresh salad.
How Nutritious Is Grated Potato Egg?
Nutrient density
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.
Satiety score
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.
Is Grated Potato Egg 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 Grated Potato Egg Contain Allergens?
Contains these allergens:
Which Diets Is Grated Potato Egg Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Grated Potato Egg Fat Profile
SATURATED
3.41g
MONOUNSATURATED
4.51g
POLYUNSATURATED
3.19g
Omega 6:3 ratio 15.3:1
Above the ideal 4:1 (15.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.