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Omelette (Egg and Potato) Calories
Balanced protein and carbs, classic breakfast
CALORIES
GI
POTASSIUM
FIBER
Omelette (Egg and Potato) Nutrition Facts
Selected: 100 g
120
KCAL / 100G
Carbs
10.5g
· 35%
Protein
5.6g
· 19%
Fat
6.2g
· 46%
Fiber
1.2g
Omelette (Egg and Potato) Vitamins & Minerals
Vitamins
Biotin
10µg · 33% DV
B12
0.5µg · 21% DV
B5
0.7mg · 14% DV
B2
0.16mg · 12% DV
Minerals
Selenium
10µg · 18% DV
Phosphorus
95mg · 14% DV
Zinc
1mg · 9% DV
Sodium
180mg · 8% DV
Omelette (Egg and Potato) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Omelette (Egg and Potato) 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 Omelette (Egg and Potato) Contain Allergens?
Contains these allergens:
Which Diets Is Omelette (Egg and Potato) 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
Omelette (Egg and Potato) Fat Profile
SATURATED
1.7g
MONOUNSATURATED
2.2g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 7.9:1
Above the ideal 4:1 (7.9:1).
Foods Similar to Omelette (Egg and Potato)
Omelette (Egg and Potato) — Frequently Asked Questions
Why does a potato omelette stick to the pan, and how can I prevent it?
The usual causes are a pan that is not hot enough, too little oil, or potatoes that still hold excess moisture. Pre-cooking and drying the potatoes and cooking over medium heat usually helps.
Is it better to boil the potatoes first or cook them raw in a potato omelette?
Boiled or pre-sauteed potatoes cook more evenly and reduce the chance of the eggs setting before the potatoes are tender. Raw potatoes can work too, but they should be sliced thinly and cooked longer.
Is a potato omelette better before or after a workout?
It can fit either time because it provides both carbohydrate and protein. Before training, a smaller portion is often easier to tolerate; after training, pairing it with yogurt or vegetables can make it a more balanced meal.
What goes well with a potato omelette to make a more balanced meal?
A side salad, cooked vegetables, yogurt, or ayran are practical pairings. They add volume and variety and can make the meal feel less heavy.
How long does a potato omelette keep in the fridge?
It should not sit at room temperature for long after cooking and should be refrigerated once cooled. For best quality and food safety, it is usually best eaten within 1 to 2 days.
Can a potato omelette be frozen?
Yes, but the potato texture may become softer after thawing. Freezing it in portions in airtight packaging gives the best result.
Can you reheat a potato omelette safely?
Yes, as long as the center is heated through properly. Gentle reheating in a pan or microwave helps avoid drying it out too much.
Is potato omelette something you should avoid completely when trying to manage weight?
No, it does not need to be off-limits. Portion size, cooking method, and how much oil is used matter more than labeling the food as simply good or bad.
How does a potato omelette compare with a plain omelette?
A potato omelette is usually more filling because it includes a starchy ingredient alongside the eggs. A plain omelette may feel lighter, while the potato version may suit a meal when you want more staying power.
Who should be careful with potato omelette?
Anyone with an egg allergy should avoid it. People who need to manage blood sugar may also want to be more mindful of portion size and what they eat with it because it contains potato.
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Nutrition data compiled from USDA FoodData Central and scientific sources.